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healthy your

December 2012 |

Digestive disorders sorted!



Christmas starters & desserts



Festive party beauty



Your 2012 award winners

Heather Mills Spas, retreats and complementary therapies; top giveaway prizes, in-store advice on Christmas gifts plus the latest news on natural health and wellbeing PG 1 COVER.indd 1



The wonders of vegan living

16/11/2012 14:11

100% Natural Beauty Free from paraffin, parabens, synthetic substances or perfumes. Not tested on animals.

,,The Rio Rosa Mosqueta rosehip oil is fabulous.

I can see the difference in my skin tone and I know that with continued use it will fade the pigmentation. I need to get another bottle soon!


Annabel B

Try it now from only £10.49 We’re social! Find us on

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, visit

16/11/2012 14:13

healthy your


December 2012 | @YHLMag


Hello and happy Christmas! YourHealthyLivingMagazine

The festive season is nearly upon us and I don’t know about you, but I’m going to find it difficult to avoid all those yummy yet not-so-healthy Christmas foods. That’s why this month the spotlight is on digestive health, as our experts explain how to prepare your body for the festive season – and help it to recover from any excesses. Do take a look at our special Loo Taboo booklet, in association with Lepicol, in which we cover the rather hush hush topic of bowel health. It’s full of helpful advice and statistics, plus we have a competition in which we are inviting you our readers to write in with your funniest or most embarrassing loo stories. You could win a £50 prize! Elsewhere this issue we speak to committed vegan and charity campaigner Heather Mills about her new foray into the world of competitive skiing. I hope you will find her story as fascinating and inspiring as I did. We also have some tasty Christmas recipes, natural beauty tips for Christmas party glamour and expert tips on how to use herbs and spices to make healthy winter drinks. I hope you enjoy it and that you have a very happy and healthy Christmas! Visit: for all our competitions and online magazine.

Liz Parry | Your Editor

inside... your health

4 Health News: The importance of vitamin B12 in pregnancy and the benefits of echinacea 8 Competition: The story behind the A.Vogel 2012 Short Story Competition! 12 Natural products to soothe your skin during wintertime 14 Awards: Announcing the winners and highly commended products in the Your Healthy Living 2012 awards 20 The Great Loo Taboo: Your handy guide to bowel health, featuring statistics and expert advice 30 Feature: Suggestions for warming winter drinks, using herbs and spices

yours for free 5


32 Your Look: Tips and tricks for festive party beauty 36 Your Therapies: This month the spotlight is on hypnotherapy, plus we take a look at the latest news from the world of complementary therapies 37 Your Spas and Retreats: Time for some pampering! 44 Celebrity Health: Heather Mills talks about her passion for vegan living and her natural approach to health and wellbeing 46 Your Diary: Why not go for a ramble to walk off your Christmas dinner or help raise money with Wallace and Gromit?

40 Recipes: Festive starters and canapés, plus party pudding ideas

your experts 16 F  eature: Expert tips on how to soothe your digestive system 26 Here to Help: Christmas gift and food advice from Alara Health Store and Organic Café in London 38 I Want to Know: How to incorporate superfoods into the diet, and the benefits of mineral make-up © Photographs of Heather Mills courtesy of Damjan Zibert from Slovenia

Subscriptions: £19.95 for 12 issues. Subscribe at and get a free beauty gift.

Editor: Liz Parry


Managing Editor: Tracy McLoughlin

DESIGN & Production: Anthony Sihapanya

Publisher: Carlota Hudgell

Managing Director: Stuart Jackson

To advertise in Your Healthy Living call the sales department on 01223 894200.

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your food

your living

Your Healthy Living team

December 2012


 iveaways: Enter our free prize draws to G win some top health goodies!

Your Healthy Living, JHN Productions Ltd, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambridgeshire CB21 4EN. © 2012 Published by JHN 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. Official magazine of Tree of Life, natural health suppliers.

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news your health

Read more health news at

Vitamin B12 adviced for mums-to-be New research has shown that pregnant women should take vitamin B12 in addition to folic acid to help avoid birth defects that affect the development of the spine and central nervous system. Women who are trying to conceive, or who are in the first 12 weeks of pregnancy, are currently advised to take 400mcg of folic acid each day. However, the charity Shine, which helps people affected by spina bifida and hydrocephalus, is recommending that at least 2.5mcg of vitamin B12 is taken as well. Their advice follows the publication of a report by Professor John Scott, founder of the Vitamin Research Unit at the Institute of Molecular Medicine, Trinity College, Dublin, who is a leading authority on the subject. Prof Scott said that the combination of supplements “would bring about a further significant and worthwhile risk reduction for neural tube defects.” Although vitamin B12 is found in foods such as red meat, fish and dairy, a healthy digestive system will only absorb 1% of the vitamin from our diet. Andrew Thomas, the founder and managing director of

Did you know?

Let’s dance!

Red algae can help to protect the skin from exposure to the sun’s ultraviolet A rays.

Activities like Pilates, yoga or dancing could help to ease the pain of arthritis, say US researchers. The researchers examined a group of 200 individuals who took part in weekly exercise programmes run by the Hospital for Special Surgery in New York City. The activities included Tai Chi and yoga classes, mat and chair Pilates and dance fitness. Before and after the exercise the individuals in the programme were questioned abut their pain levels, balance, number of falls and level of physical activity. Around 53% experienced pain relief as a result of the activities and there was a notable decrease in the severity and frequency of falls. Furthermore there was a 54% improvement in general activity, mood, walking ability, sleep, normal work and enjoyment of life. The results were presented at the American College of Rheumatology/Association of Rheumatology Health Professionals annual meeting.

Solar ultraviolet (UV) radiation can induce premature skin ageing and carcinogenesis. While the sun’s ultraviolet B (UVB) rays are dependent on the time of day, season, cloud cover and latitude, ultraviolet A (UVA) radiation is present all year round. It can even penetrate window glass. It is advisable to protect your skin from UVA radiation daily but concerns about the possible endocrine-disrupting effects of synthetic filters have led to interest in natural solution red algae. The strongest UVA-absorbing compounds to have been found in nature are the mycosporine-like amino acids. These have been discovered in various organisms including corals, red algae and marine invertebrates. Porphrya umbilicalis (red algae) is a key ingredient in Rio Rosa Mosqueta Day & Night Cream to help protect the skin from daily UVA exposure. n To find out more, visit 4

BetterYou, who produce the Boost B12 oral spray, said: “The total amount of vitamin B12 stored in the body is about 5mg in adults with around 50% of this being stored in the liver – for several years if needed. This sounds positive – and it’s fair to say that nutritional deficiency of this vitamin should be rare. However 0.5% of this is lost each day by secretions into the gut, and not all these secretions are reabsorbed. The result is that deficiency is becoming more prevalent than ever.” n For more information, visit


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More news continued over ➜ December 2012

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Natural whole food

Infant probiotics

Joint support

Bowel support

Sun Chlorella® ‘A’ is a natural whole food that is free from synthetic ingredients to allow the body to maximise its health benefits. It is composed of 60% plant protein, as well as the daily intake of essential amino acids plus vitamin A, vitamin B12, B6, vitamin D, folic acid, iron and fibre. We have three boxes worth £21.95 each to give away.

Udo’s Choice Infant’s Blend Probiotic Powder can help keep your child’s gut flora balance healthy this winter. Containing seven infantspecific microflora strains, the powder mixes easily with breast milk, formula or juice, and is recommended for infants aged 0-5 years old. We have six bottles (RRP £20.99 each) to give away.

Activ Vite from ArthroVite Ltd is rich in collagen hydrolysate and calcium, which are vital for the formation of healthy joints. It also contains magnesium and vitamin C for the maintenance of strong bones and teeth. Taken daily, Activ Vite can also help skin, hair and nails. We have one month’s supply (RRP £26.49) to give away to two readers.

Lepicol is a 3-in-1 formula of psyllium husk, probiotics and inulin for healthy bowels. To celebrate the Lepicol Home Throne Award at this year’s Loo of the Year Awards 2012, we have a ‘Home Throne’ mug and pot of Lepicol 350g (RRP £16.98) to give away to two lucky readers. Five runners-up will receive a 350g pot of Lepicol.

Draw Code: SUN

Draw Code: INFANT

Draw Code: ACTIV

Draw Code: LEPICOL


Easy-to-enter free prize draws

Do you want to

Just visit and enter your details and the Free Draw Code (eg LEPICOL)

Or email with the Free Draw Code (eg LEPICOL) in the email subject box.

Or post your name and address

these natural health goodies?

with the Free Draw Code (eg LEPICOL) to: Reader Offers, Your Healthy Living, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambs CB21 4EN. (Entries on postcards or stuck down envelopes only please.)

CLOSING DATE: 31 January 2013



win! Herbal detox tea

win! Your choice of supplement


Flor-Essence Herbal Detox Tea helps to cleanse and rid the body of toxins. It contains a traditional formula of eight herbs that were used for centuries by the Ojibwa Indians of North America and provide an invaluable source of antioxidants and phytonutrients. We have six bottles (RRP £18.99 each) to give away to six winners.

Good Health Naturally are giving away a £50 voucher to five readers to spend on any product across their range. Products include SerraEnzyme, the ‘miracle’ enyzme, MaxiFocus, a mouth spray containing lutein to help eyesight and Prescript Assist, the multi strain probiotic. Every entrant will receive a £5 voucher to spend with Good Health Naturally.

The range of products from Intact Nutrition are fortified by Nutri-Mastic, which is perfectly balanced with verified ionic minerals and Mastic Gum. We are giving away a set of three products including Intact Digest, Intact Energy and Intact Femme PMS (RRP £55 for all three products) to 10 readers.

Draw Code: HERBAL


Draw Code: INTACT

Health support

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 or ROI. 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 JHN 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

December 2012

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healthnews Men’s Health

Let’s hear it for the soy By Nutritional Therapist Georgie O’Connor for the College of Naturopathic Medicine

Nutrition for mental health Stabilise energy levels

Mental health is critical to our overall wellbeing and it is essential for our mental health that we take control of our lives; one of the most fundamental ways that adults can do this is through diet.

Keep hydrated

Do you regularly suffer from headaches or tiredness? Then chances are you’re probably chronically dehydrated. When we’re tired we frequently reach for coffee, tea, cola or energy drinks to boost our energy levels but these may actually be causing the problem because any caffeinated beverage can increase pressure and anxiety levels, and can contribute to insomnia. That glass of wine or beer you have to help you ‘unwind’ from a busy day at work actually has a depressant effect on the brain and can worsen your mood. So do your brain a favour and keep it well hydrated with 1.5 to 2 litres of water a day (more if you exercise) which can be in the form of herbal or fruit teas, hot water with lemon, diluted fruit juice or even just plain water. Remember though to drink it slowly through the day – the body is like a pot plant, chuck 2 litres of water into the pot in one go, it’ll just come straight out at the other end!

Low GI carbohydrates such as whole grains, vegetables and whole fruit mean stable energy levels which in turn mean stable moods, so swap that junk food snack for crudités and hummus or oat cakes and avocado to help keep life in perspective. Good sources of protein, such as fish, poultry, soya, quinoa and so on are essential for neurotransmitter production – the brain chemicals that tell us how we feel as well as relaying information around our brain and body. We also need to keep a close watch on the types of fat we eat; trading most of the saturated animal fats we eat for vegetarian unsaturated fats, particularly omega-3s, the kind found in nuts, seeds and oily fish, which may help to keep us mentally stable. Research indicates that omega-3 supplements may be helpful to people with schizophrenia and may even help prevent relapse in bipolar disorder. Exercise is particularly important for those with mood disorders or depression as the endorphins (feelgood chemicals) released help us to relax and feel happy. We can’t turn the clock back but remember – it’s never too early and it’s never too late to take control of your life and ‘be happy’.

CNM trains students for careers in natural therapies. 01342 410505

Herbal Helper

A new soy food supplement could offer help to men with Benign Prostate Hyperplasia, (BHP), according to research. BHP or prostate gland enlargement is a normal phenomenon in elderly men. Symptoms do not always occur, but when they do they tend to include hesitancy during urination, diminished flow, dribbling, straining to empty the bladder, a compelling need to urinate and urinating often, especially during the night. A pilot study involved 39 men who were over the age of 50 and had moderate to severe symptoms of BPH according to the International Prostate Symptom Score (IPSS). This is the official score list for classifying BPH symptoms and is drawn up by the American Urological Association. A score of 8 to 19 points is classified as moderate BPH and a score of 20-35 as severe BPH. A remedy for BPH is seen as active when the IPSscore decreases with 4 points or more. The participants were given 400mg of Brizo soy-extract twice a day for 12 weeks. At the onset of the study the average IPS score was 19.1. The average score decreased after four weeks by 42% (8.0 points), after eight weeks by 66% (12.7 points) and after 12 weeks by 71% (13.6 points). A significant decrease of the prostate size was also observed. n To find out more visit

Bio-Health’s June Crisp introduces...

Echinacea The plant echinacea (pronounced ek-i-nay-see-a) is named after the Greek word ‘echinos’, meaning ‘hedgehog’, because the botanists involved with its identification thought its spiny seed heads resembled this prickly creature. Native American tribes such as Cheyenne, Blackfoot and Crow used the medicinal powers of this purple flowering plant to soothe a range of ailments. Over the past 50 years echinacea has become the subject of clinical and analytical investigation, leading to the establishment of its medicinal effectiveness. Of the nine separate species identified, three echinacea types (angustifolia, purpureae and pallidae) are recognised as having effectiveness for a differing range of health problems. All three are thought to strengthen immunity and have anti-inflammatory and anti-viral activity but two – purpureae and pallidae – are established adjuvant therapies for the prevention of recurring colds, influenza and infections in the upper respiratory tract.



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In combination they represent the perfect winter remedy for staying well and free from the common ailments so prevalent in winter months. In his book Indian Medicine for the Immune System (£2.99, Amberwood Publishing Ltd), Dr Desmond Corrigan says: “Modern medicine can sometimes be too clever for its own good because it ignores or distrusts all knowledge which hasn’t been obtained by up-to-date scientific methods over traditional experience gained over hundreds of years.” However new legislation has brought echinacea into modern healthcare, allowing it to bear the registration mark required to prove quality and the claim to be clearly displayed on packaging: “A traditional herbal medicine used to relieve symptoms of common cold and influenza infections”. It has come a long, long way from its journey across Native America into the modern European pharmacopoeia.

Visit or call Bio-Health on 01634 290115. December 2012

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We Recommend Serrapeptase.... ...Serrapeptase is making headway in the natural health industry as the ‘must have’ dietary supplement. It may help support: ✓ Joints & Tendons

✓ Digestive System & Colon

✓ Bronchial & Lung Function ✓ Heart & Circulation

Pine tree extract soothes asthma A new study could offer hope to the 5.2 million people in the UK who suffer with asthma. The findings, published in Volume 53 of Panminerva Medica, found that the natural supplement Pycnogenol® – an antioxidant plant extract from the bark of the French maritime pine tree – improved control of allergic asthma. The six-month study, which was carried out at the Department of Biomedical Sciences at University of Pescara, Italy, examined 76 patients, aged from 25 to 45, with mild to moderate allergic asthma to dust mites. Participants were split into two groups. One group was given 100 mg of Pycnogenol® per day in addition to sustaining their use of ICS. The other group continued their use of ICS without additional supplementation. The patients who used Pycnogenol® experienced reduced dependence on inhalation corticosteroid (ICS), which is commonly administered through an inhaler, and required less visits to a doctor due to asthma symptoms. They also experienced a 50% reduction in night awakenings caused by their asthma symptoms. Dr Gianni Belcaro, a lead researcher for the study, said: “This study gives promising news to asthma patients seeking natural ways to complement their medication in order to better control their asthma symptoms.”

Overdoing it? A new survey has revealed that two thirds of British people experience nasty side-effects from their Christmas eating habits. The poll, which was commissioned by food intolerance experts YorkTest (, interviewed 2,000 people about their eating habits over the Christmas period. The results showed that 47% of people say there are foods they can’t resist at Christmas despite knowing there will be unpleasant side-effects. Nearly three quarters (73%) of those surveyed admitted to feeling uncomfortable after their Christmas meal and 60% admitted they would happily tuck into food they know will cause them side-effects or digestive pain this Christmas. n For tips and advice on combating digestive problems over the festive season, turn to our feature on page 16.

December 2012

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✓ Veins & Arteries

✓ Much More!

What is Serrapeptase? Also known as the ‘miracle enzyme’ it is a critical & multifunctional proteolytic enzyme. Its wide use throughout the past 30 years, 23 studies, successful use by doctors throughout the world, and its fantastic library of testimonials makes this the essential supplement to what you don’t find in your everyday diet.

Which Serrapeptase is best for me? 1






SerraEnzyme 80,000IU: For Whole Body Support – quad strength, best value & best selling Serrapeptase (just Serrapeptase on its own). Available in tablets or capsules*


Blockbuster AllClear: For Heart & Circulation – unique combination of Serrapeptase with 15 other super nutrients. Available in capsules*


Serranol: For Bronchial & Lung Function – unique combination of Serrapeptase, Curcumin, Ecklonia Cava Extract & Vitamin D3. Available in capsules*

* Suitable for vegans, safe to take with other supplements/ prescribed medicine and has no known side effects.

PRODUCTS SHOWN AVAILABLE FROM ALL GOOD INDEPENDENT HEALTH FOOD STORES For Trade Enquiries – Call WHOLESALE HEALTH on 01606 889 905. SerraEnzyme 80,000IU (only) also available from TOL (ref 68013) and HS (ref 674077)




For more info:

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The short story of Dormeasan Sleep

Competition sponsored by

The organisers and judges of the A.Vogel Short Story Competition 2012 would like to extend a huge thank you to all those many hundreds of Your Healthy Living readers and Dormeasan Sleep® fans who entered their stories this year. The judges are avidly reading and the results will be announced in a couple of months, both in Your Healthy Living magazine and online at and www. With the competition now closed to further entries, it’s time to tell you the story of the competition sponsor, Dormeasan Sleep®. Once upon a time... the good people at A.Vogel, the experts who make the traditional herbal medicinal product Dormeasan Sleep®, knowing how people far and wide struggle to get a good night’s sleep, decided to encourage us to take up a healthier, more relaxing bedtime routine. To switch off the TV, PC, tablets and mobiles, and instead unwind with a good short story. The A.Vogel national short story competition was born, and readers of Your Healthy Living have penned and posted tales of crime, romance, drama and comedy these past six months. So once the judges have chosen the winners of the £1,000 prize fund, we’ll all be spoilt for choice in our bedtime reading... and sleep more happily ever after!

Restoring natural sleep Dormeasan Sleep® oral drops is a traditional herbal medicinal product used for the temporary relief of sleep disturbances caused by the symptoms of mild anxiety, exclusively based upon long-standing use as a traditional remedy. A.Vogel insist that only freshly picked Valerian and Hops plants are used to make Dormeasan Sleep®, ensuring the herb extracts provide the active* ingredients that encourage undisturbed sleep. Unlike other sleep remedies, Dormeasan Sleep® is available as a liquid herbal tincture. Taken just half an hour before bed-time, it can help if you worry that you can’t sleep - restoring natural sleep, helping you sleep better and wake feeling refreshed. Dormeasan Sleep® is not known to be habit forming and won’t leave you with a groggy feeling in the morning. Always read the leaflet. *Tobler M, et al. Characteristics of whole fresh plant extracts. Schweizerische Zeitschrift fur GanzheitsMedizin, 1994.

Visit or for more news on this competition.



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December 2012

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Thrush ✓ Vaginal Discomfort ✓ Irritation ✓ Itching ✓ Soreness ✓


Cools. Clears. Maintains. 1

No Nasties

Totally free from

Keeps sensitive areas clear of artificial chemicals.


Easy Application No mess, no touching, no un-necessary discomfort.


Ongoing Protection Maintains healthy pH levels to help prevent future infections.


Thrush affects of women at some stage, most having more than one episode


Available from: Independent Health Stores or

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16/11/2012 14:15

Wise buy! ECOS Laundry Liquid’s cleaning performance, outstanding value, natural fragrances and care for skin, clothes and the planet, make it a worldwide best seller Tell me more! The original superconcentrated laundry liquid with built-in fabric softener is available in magnolia and lily, organic lavender, organic lemongrass, baby laundry and fragrance-free. Ecological, effective and economical – a winning combination! How much? £7.65 for 1.48L (50 washes) Available from? Independent health food stores nationwide. Visit or call 01892 616871

Do try: A.Vogel Sinuforce Nasal Spray with menthol, which provides rapid relief from a blocked or congested nose Why so good? It helps reduce swelling of the nasal mucous membranes, but leaves the natural protective function intact. The product contains peppermint and eucalyptus oil to ease breathing, and chamomile oil which has a soothing effect on your nose How much? £6.95 for 20ml Available from? Independent health food stores or online at Alternatively call 0845 608 5858


heroes Great Buys at your Health Store

What’s this? TOPIDA Intimate Hygiene Spray from Salcura Tell me more! Move aside messy creams and pessaries… here is a pleasant-to-use liquid spray for intimate hygiene and health. Its ‘no nasty’ formulation not only soothes and calms the area but through continued use its pH balancing formula helps to maintain personal hygiene health How much? £9.99 for 50ml Available from? Independent natural health stores. Call 0800 612 5810 or visit

What’s this? Chag-o-Charge is a whole food drink made from the most potent mushroom extract known, the wild Chaga mushroom, plus white birch bark and purple maca root Tell me more! Known as the “Mushroom of Immortality” Chaga is a top source of the antioxidant enzyme superoxide dismutase (SOD) providing 1,102 ORAC units per serving Anything else? Chag-o-Charge contains B vitamins, plant sterols betulin and betulinic acid, calcium, iron, potassium and niacin. Drink it hot or cold each day for strength and vitality Available from? Independent health stores. Call 01664 485001 or visit



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Is your pelvic floor craving attention? The KeyGal Medic total care pack can help you regain a taught and supported pelvic floor, ending any embarrassing leaks Tell me more! KeyGal is medically proven and ideal for women following pregnancy, ladies with incontinence issues, or ideally suited for use during sports activities. The kit comes beautifully presented and includes a lubricant, full exercise workout kit and a pretty satin storage bag. Easy and discreet to use Available from? For details of stockists or more information call 0871 218 1233, visit or email info@ Trade enquiries welcome

Need a health boost? Try the range of superfoods from Synergy Natural Tell me more! These 100% organic products include spirulina, the richest whole food source found in nature; chlorella, the best green superfood to support detoxification; pure, whole leaf barley grass powder; gluten-free wheat grass and supergreens which is a synergistic blend of all of the above! How much? From £9.75 for 100 tablets and 100g powders Available from? Your local independent health food shop. Visit, call 01730 813642 or email for your nearest stockist

December 2012

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For men only a special soy extract Brizo, a special soy extract for men 50+

Helps to maintain a normal prostate function Regular consumption of soy has shown a beneficial effect on health in both women and men.

New developments point out that a special soy extract with concentrations of soy protein can be of value for men above 50.

Brizo 400mg soy extract comes in blisters with 56 capsules ( two a day). The price is ÂŁ 31.95.

For men it is shown that a soy protein supports the maintance of a healthy prostate. When men pass the age of 60, maintenance of a healthy prostate becomes of bigger importance.

The soy contains protein and amino acids. The soy beans are harvested early in the growing process and are non-GMO.

Brizo is available at The Nutri Centre, Natural Alternative Products and health stores.

Springfield Nutraceuticals, T 0031186 626173 E

Health through nature, science and innovation Brizo EN A4.indd 1NEWS+HEROES+GIVAWAYS.indd 11 PG 4,5,6,7,8,9,10,11

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YHL promotion


wonders The cold weather can cause havoc with our skin, but fortunately there are some great natural products around that can offer some much-needed TLC

Active care

Results from a Danish study on patients with dry skin conditions including eczema and psoriasis showed positive results when using Dermanova Active Care Skin Cream. The cream is formulated with a patented delivery system, which allows the active ingredients to be fully absorbed into the dermis, where skin renewal takes place. The Dermanova Active Care range includes a cream, scalp shampoo and a food supplement, which are available from health stores and selected pharmacies. Dermanova are so confident that you will see an improvement that they offer a money back guarantee on their website. Visit

Soya power The French are renowned for their beauty products and one of France’s most popular antiageing products is Arkopharma Phyto Soya Age Minimising Cream with phyto oestrogens. The cream has a threefold anti-ageing action: it boosts the cell renewal process, stimulates collagen synthesis and acts against free radicals. In clinical trials, the cream produced a significant improvement in the skin’s firmness and thickness and after one month’s use lines and wrinkles were visibly reduced. The formulation is suitable for all ages and especially for women entering the menopause. Available from your local health store or visit

Pet project Our beloved pets can also suffer from troublesome skin conditions during the winter as, unlike us, they will happily run around with no protection from the wind and rain and then curl up in front of the fire to dry off. Changes in skin temperature can trigger problems for our pets and the experts from Swiss tonic Bio-Strath have produced a pet version to keep all animals full of energy and in great condition. Anima Strath is available from health stores or visit 12


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Simply silica Central heating can play havoc with the moisture levels in your skin, leading to the appearance of deeper lines and wrinkles. Silica can play an important role in maintaining healthy skin moisture levels from the inside. After the age of 20 the body loses the ability to store silica so it has to be supplemented through the diet. Silicea pure silica is available in one-a-day capsules or a highly absorbable liquid form, which is uniquely free of any preservatives, flavours or colours. Available from all health stores or visit

Cold sore soother Feeling run down or catching a cold can also trigger a cold sore as the virus is often activated by a weakened immune system. Silicea Cold Sore Lip Gel has an unusually high bonding capacity with water and wound secretions. This means the secretions from the cold sore are bound to the gel and the blisters are systematically dried out. In this way the spread the tingling, burning and itching sensations are relieved as the healing process is accelerated. Available from all health stores or visit

Products featured on this page are available from your local health store. Call 01782 564512 for stockists. December 2012

16/11/2012 14:17



CHANGE CAREER Become a health practitioner by studying for a diploma in:  Nutrition Postgraduate  Naturopathy and short  Acupuncture courses  Herbal Medicine are also available  Homeopathy Full and part-time diploma courses. Colleges across the UK and in Ireland.


01342 410 505

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16/11/2012 14:17


Your winners

Your Healthy Living Awards 2012 - the results!


or the past few months you have been voting in your thousands for the best health products of 2012 and we’re delighted with the response! It’s fantastic that so many of you have taken the time to consider the entries and register your

winner Best Healthy Treat

vote, letting other readers, health store retailers and manufacturers know the products that you love best. So, without further ado, here are the winners and highly commended products of the Your Healthy Living 2012 awards!

Kallo Organic Belgian Dark Chocolate Rice Cake Thins Pippa Lewis, Kallo’s Assistant Brand Manager, said: “We are thrilled to have won this award! Our delicious Belgian Chocolate Rice Cake Thins at only 56 calories a thin are the perfect tasty and healthy alternative to chocolate biscuits.”

winner Best Free From

Plamil No-added Sugar Chocolate Adrian Ling of Plamil Foods said: “This shows that Plamil chocolates are being sought after and enjoyed by consumers. New exciting flavours are coming soon – all made in our own factory with fairly traded cocoa!”

Highly Commended Panda Liquorice All Natural Bars Lisa Gawthorne, of Panda Liquorice, said: “We are delighted with this news. We know Panda is a wellknown and loved brand in the health food stores around the UK, but it’s always nice when it’s reiterated with the real consumers’ vote.”

Highly Commended Nature’s Path Crispy Rice Bites Ian Hills, head of Marketing for Nature’s Path UK, said: “We are thrilled to receive this award. Coeliac sufferers of all ages are learning that ‘free-from’ needn’t mean taste-free, whilst retailers are enjoying the benefits of backing proven category champions like us.”

winner Best Beauty Product

JĀSÖN Apricot Scrubble

Rebecca Goodyear of JĀSÖN Natural Care said: “We are delighted that JĀSÖN’s Apricot Scrubble has won Best Beauty Product. It’s fabulous that the product is getting the recognition it deserves, as it has been around since JĀSÖN started out, in 1959!”

Highly Commended Trilogy Rosehip Oil Antioxidant+ Corinne Morley, Trilogy’s Global Marketing Manager, said: “We’re delighted our newest innovation Rosehip Oil Antioxidant+ came highly commended in the Best Beauty Product category. This golden oil is fast becoming a skincare staple for women around the globe.”

The winning products are all available from independent health food stores across the UK. 14


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December 2012

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HayfeGUARD Local English Honey

Best Remedies

James Hamill of HayfeGUARD Local Honey said: “We are thrilled to have won this prestigious award! It’s been 20 hard years in research and development, so to be voted the Best Supplement and Remedy from a long list of very successful companies means we have done something right!”

Highly Commended A.Vogel Echinaforce Echinacea Drops Dr Jen Tan, Director of Bioforce (UK) Ltd, said: “We are very happy to receive this award. More positive research on Echinaforce, carried out at Cardiff University’s Common Cold Centre showed that Echinaforce helped people get through the winter with fewer days of cold-stricken misery. ”


GfM’s 100% Organic Wellbeing range

Editor’s Choice

Rachel Argyle, Director of GfM Organic Honey, said: “2012 has been a fantastic year for GfM Organic Honey It is so encouraging to see both the public and experts recognise the organic, natural goodness bees bring us directly from the hive.”

winner Best Eco Product

ECOS Laundry Liquid Lois Clark, of Earth Friendly products, said: “We are thrilled that ECOS Laundry Liquid has won this award. It is a resounding vote of support from our customers. ECOS Laundry Liquid is a worldwide best seller due to its effectiveness, value and green credentials.”

Highly Commended Better You Boost Vitamin B12 Oral Spray Andrew Thomas, Founder of Better You, said: “We are thrilled that Boost has been selected as runner up for the Editor’s choice award. For a growing brand it is fantastic to know that we have the support of the Your Healthy Living readers.”

Highly Commended Bentley Organic Kitchen and Surface Cleaner Paula Barraclough, Sales and Marketing Manager with Bentley Organic, said: “We are delighted to receive this award. It is great to receive recognition for the uniqueness of our household products. We believe we remain the only organically certified brand to kill germs to British Standard tests.”


teapigs Organic Matcha

Best Organic

Louise Cheadle, teapigs tea taster, said: “We are very happy to have won Best Organic Product for our super power matcha green tea. We take a lot of care sourcing our matcha and ensuring it is organically grown.”

winner Best Slimming

Easy Bean One-Pot Meals Christina Baskerville, MD of Easy Bean, said: “We are thrilled to have won this award! Our tasty, wholesome food is low in fat, low in salt, providing two to three of your five-a-day, and gluten and dairy-free. Thank you to Your Healthy Living for helping spread the word.”

Highly Commended Biona Organic Rye Pumpkinseed Bread Donata Berger, co-founder of Windmill Organics, said: “Thank you all for voting Biona Organic Rye Pumpkinseed Bread as the runner up for Best Organic Product. We are constantly thriving to find the best quality and tastiest ingredients to create innovative, nutritious products.”

Highly Commended XyloBrit Sugar Free Natural Sweetener Martin Last, Managing Director of Anyone 4 Tea Ltd, said: “We are delighted to be in this year’s awards and thank Your Healthy Living for helping to continue the education on this important and useful sweetener.”

Thank you to all our readers who took the time to vote. One reader, drawn at random from

all those who voted, will win a fantastic spa holiday at Barberyn Ayurveda Reef Resort in Sri Lanka worth £1,200! We will announce the winner in next month’s Your Healthy Living. December 2012

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6 steps to improve your digestion

Overindulgence at Christmas can play havoc with your digestive system. Liz Parry gets some natural health advice from the experts


uring the festive season it’s difficult not to indulge ourselves in rich food and drink, allowing our good, healthy intentions to go by the wayside. The problem is that our bodies aren’t prepared for this sudden onslaught and our digestive systems often start to play up, resulting in problems such as indigestion, acid reflux and constipation. We’re not saying that you have to forgo the turkey dinner and mince pies, but with a bit of natural nous from our experts you can hopefully keep your digestive system on top form during the Christmas season.


Cut down on carbs

“During the festive season it’s difficult to keep away from food and drinks that aren’t good for your health, but here are simple things you can do to lower the risk,” says Robert Redfern of Good Health Naturally (www.GoodHealthNaturally. com). “Try to limit the carbs (potatoes, bread and pastry). Load up on veggies with the turkey. Drink a 500ml glass of water with a third of a teaspoon of bicarbonate of soda 30 minutes before the festive meals and 30 minutes after, or as soon as you get home.”


Choose a good probiotic

Dr David Dowson, medical practitioner and specialist nutritional advisor at Protexin Probiotics (, says: “Overindulgence in food places excessive demands on the digestion as a whole, and often protein intake rises markedly around Christmas through increased meat and rich foods. Protein digestion depends particularly on enzymes produced by the pancreas, and these can be taken as a medication to prevent indigestion. The development of a dysbiosis may also occur, so a good probiotic, containing a range of different bacteria can be helpful. Traditional yuletide foods are often low in fibre, so a probiotic containing a fibre such as psyllium husks might have additional benefits.” Continued over ➜



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December 2012

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Digestive problems? Try HealthAce Extra Digestive Support Why so good? HealthAce Extra Digestive Support provides an excellent combination of prebiotics, probiotics, peppermint, aloe vera and ginger Tell me more! Probiotics including the helpful bacteria Lactobacillus and Bifidobacteria help keep the balance of good and bad bacteria. Prebiotics in the form of Fructooligosaccharides (FOS) feed the health-promoting bacteria in the gut Available from? All leading independent health food stores. Visit or send an email to



Showing signs of an unbalanced gut? Try Symprove MultiStrain Probiotic Tell me more! Symprove works in a totally different way to any other probiotic because of its Unique Delivery System (UDS™). The bacteria start working from the moment Symprove is swallowed because they are live and activated right from the start, establishing and multiplying in the gut within 20 minutes Anything else? You should start to see a difference in days and a balanced system within 12 weeks Where can I buy it? From independent health stores or direct from For trade enquiries call 01252 411789. Long shelf life. Only store in the fridge once open

Great Buys at your Health Store

Give your digestive system a natural boost with: Rabenhorst’s Prune Nectar Why should I try it? Made from California prunes, this classically tasty and functional drink has a mildly laxative effect and contains sorbit and fibres which can help support the digestive system in a natural way Tell me more! Rabenhorst Prune Nectar can also give the immune system support as it’s an excellent source of vitamins A, B, C, E, iron and antioxidants. 200ml a day is the recommended daily amount Available from? Local nutrition and healthy lifestyle retailers. Call 01782 567100 for your nearest stockist

Wise buy! Protect the whole family this winter with Udo’s Choice Age-Specific Probiotics Why should I use them? Probiotic requirements change as we age; adults need different strains, in much larger quantities than children need for optimum health. This is why Udo’s Choice offers four age-specific formulas, each specifically designed using an appropriate mix and quantity of probiotic strains What’s in the range? From Infant’s powder to Junior, Adult’s and Adult’s 50+ capsules, Udo’s Choice has a probiotic for every member of the family Available from? Health food stores and online. Visit

December 2012

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for digestion

What’s this? Udo’s Choice Ultimate Digestive Enzyme Blend is a vegetarian blend of 10 plant-based enzymes created to replenish your enzyme reserves Tell me more! This high strength formula offers full, effective digestion support and improved nutrient absorption allowing you to enjoy food once again Why so good? Unlike many other enzyme products, Udo’s Choice Digestive Enzymes work in a wide pH range, allowing them to function throughout the entire digestive tract to assist the breakdown of proteins, fats, carbohydrates, soluble fibre, starch, milk sugar and complex sugars Available from? Health food stores and online. Visit

Try this! Intact™ Digest with Nutri-Mastic™ Why so good? This product gives you the right amounts of essential nutrients to support a healthy digestive system and also assists with occasional constipation as well as maintaining daily regularity – naturally Tell me more! Intact Digest comes in both 2oz and 8oz bottles Available from? All good independent health stores, Revital stores, or for more information/details of stockists contact 08456 803 968 or Trade enquiries also welcome

| 17

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TOP TIP ! Aloe

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Reduce your sugar intake

“Christmas is a time for tempting sweet treats, but remember that sugar feeds yeasts in the gut such as candida,” says Jenny Bodenham. “To support healthy gut flora, eat foods that can provide prebiotic bacteria – these are non-digestible food ingredients that stimulate the growth and activity of the beneficial bacteria in the digestive system. FOS (fructo-oligosaccharide is the most well-known). Many fruits and vegetables are naturally rich in fructo-oligosaccharides and other prebiotic soluble fibres including banana, chicory, dark green leafy vegetables, flax seeds, garlic, leeks and onions.” She adds: “To support the digestive system through the festive season it is important to include a wide variety of fruits and veg. A rainbow of vegetables such as butternut squash, sweet potatoes, green leafy vegetables, broccoli, apples and berries will provide much needed fibre for bowel regularity as well as vital antioxidants to mop up excess harmful free radical molecules.”

Reach for natural remedies

“Take a tincture of artichoke or dandelion before meals to support your digestive system and avoid the pangs of painful indigestion,” says Alison Cullen, Education Manager for Bioforce UK Ltd ( “Make sure you take them before heavy meals in particular, but also try taking them regularly to get your guts into better habits.” “Digestive enzymes mixed with herbs such as ginger and fennel help to support the digestion of proteins, carbohydrates and fats,” adds Jenny Bodenham, a nutritionist with Higher Nature ( “They may also help you avoid bloating and embarrassing flatulence. However, if you do succumb to indigestion, reach for the milk thistle – a handy remedy for occasional over indulgence!”


Help your body to cleanse

“Assisting the body’s cleansing mechanisms is very important during the festive season,” says Jenny, “so include plenty of fibre in the diet, from wholegrains such as oats and brown rice to beans and lentils. Flax seeds are not only rich in essential omegas, particularly omega-3, but are also high in fibre and can be sprinkled onto cereal or yogurt to support bowel regularity. It is important to drink plenty of water when taking flaxseeds but also for general hydration – drink at least 2 litres of filtered water/herbal teas a day. Green tea, which is high in antioxidants is a great alternative to caffeinated tea and coffee.”

Make some lifestyle changes

Nutritionist Dr Marilyn Glenville (www.marilynglenville. com) suggests the following tips to avoid indigestion over the festive season:

n Drink plenty of fluids but not with your meals as this will dilute the digestive juices and stop them working properly. n Chew your food slowly and thoroughly to give your body time to digest it properly. n Avoid too much alcohol and caffeine, which are known to trigger indigestion. No more than one drink a day and one or two cups of tea or coffee a day. n Take a daily walk or practise some regular gentle exercise on an empty stomach. n If you feel full after a meal a 20-minute brisk walk will ease feelings of fullness. n Sleep in a more upright position, propped up on a pillow, to ease digestion pain at night and to lessen the pressure on the stomach and prevent its contents coming back to remind you of what you ate during the day. n Try a cup of peppermint tea after eating to help settle your stomach. Peppermint reduces inflammation in the digestive tract, relieving flatulence, heartburn and indigestion.




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And don’t forget to look after your liver! “Drinking alcohol to excess doesn’t count as kindness, so intersperse alcoholic drinks with water or fruit juice, and use milk thistle on party nights. Herbal bitters can increase the power of your digestive function, and some of them are particularly good for liver support. Dandelion and artichoke are especially helpful, not just for general liver function but specifically for fat metabolism – great when faced with endless buffet nibbles full of saturated fats. You can also stock up your cupboards and fridge with liver-friendly foods to restore your digestion to sparkling form in between fatty feasts. These include: blueberries, blackberries, blackcurrants (not red), raspberries, cherries, grapes, bananas, papaya, mango, lemons, prunes and raisins, artichoke, asparagus, broccoli, Brussels sprouts, raw cabbage, carrots, cauliflower, garlic, leeks and onions. Lastly, ensure that your bowel moves at least once per day, preferably more, to avoid overloading the liver. This is also good for keeping belly bulges at bay: always helpful when wriggling into that little black number.”

December 2012

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Page 1

tired tired? of being


to help reduce tiredness and fatigue

Women in particular need a sufficient daily supply of iron to help keep them feeling energetic – but sometimes diet alone may not be enough. Our bodies need iron for the formation of red blood cells which transport oxygen to all body cells. Insufficient iron levels are often the reason for feeling tired all the time, having pale skin or brittle hair and nails.Women require more iron due to blood loss during menstruation or increased blood volume during pregnancy. This is when Floradix or Floravital, the yeast and gluten-free version can help.

Bio-Kult is a unique multi-strain probiotic specifically formulated to help maintain healthy digestive systems Bio-Kult’s naturally powerful 14 strain formula re-establishes and re-balances the trillions of benecfial bacteria in your gut known as microfofra, helping to maintain your digestive and immune systems. Bio-Kult is suitable for vegetarians and it’s gluten free. It can be swallowed whole, sprinkled over food or mixed in a drink and it doesn’t need to be refrigerated.

• Non constipating liquid formula • Highly absorbable iron gluconate • Vitamin C to increase iron absorption • No preservatives, colourings or flavourings • Suitable for vegetarians Available from health food stores, Holland & Barrett and pharmacies nationwide


Ask your healthcare professional or health store advisor for more information, or buy online at

Salus (UK) Ltd, 17 Grosvenor Grange,Woolston, Warrington WA1 4SF Website:

For your FREE 10ml sample of Floradix or Floravital Liquid Iron please complete your details and return to Salus (UK) Ltd. (Tick one box only) Name: ................................................................................................................................. Address: ............................................................................................................................. .............................................................................................................................................. ..............................................................................................................................................

The experts in probiotics

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YHL Dec 2012

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16/11/2012 14:21


Breaking the loo taboo Let’s face it, bowel health isn’t exactly one of those subjects that people happily talk about. Yet research shows that almost half of the British population suffer with digestive disorders of some variety. This month Your Healthy Living has teamed up with Lepicol to produce this handy guide, which is packed with statistics and advice on bowel health. It covers everything you need to know to keep your tummy and bowels in top condition! What’s more, we are inviting you, our readers, to submit your funniest or most embarrassing loo stories to our Loo Taboo competition, and the winner will receive a £50 prize!

With today’s busy lives and irregular eating patterns, many of us find it difficult to keep our bowels healthy. Lepicol, with its three-in-one combination of gentle fibres, probiotic cultures and natural prebiotics, can make this task far easier. Lepicol Plus+ also contains digestive enzymes to help increase the efficiency of food digestion.


The health benefits of fibre are well known, and the current European recommendation for the daily intake of fibre is 25g* – something that many of us lack with the modern diet. Therefore, providing high quality fibre to supplement the diet will bring many digestive advantages. The main fibre source within Lepicol products is Psyllium husks (Plantago ovata forsk). Psyllium is a great fibre as it is able to normalise stool size by being water retentive and, at the same time, forms a soft gel which eases the stool along the lower digestive tract ready for evacuation. Psyllium has the advantage of being much gentler than some common fibres in supplements that can be irritating to a sensitive bowel.


Lepicol contains five probiotic strains which provide the gastrointestinal tract with beneficial micro-organisms to balance the gut microflora. Your digestive tract is home to trillions of gut bacteria that aid in digestion, help prevent a pathogenic bacteria over-growth as well as having an impact on your immune system. Keeping a balanced gut microflora helps to ensure that the environment in your digestive tract is stable and goes a long way to aiding your health and wellbeing.


Inulin is a prebiotic fibre that is sourced from chicory root. Inulin is not broken down by the body – it is fermented by the beneficial bacteria in the gut to help the growth of the beneficial micro-organisms. This in turn, aids in a fruitful balance of the gut microflora.

Digestive enzymes

Many factors can influence the breakdown of food in your body, including stress and ill health. Supplementing your diet with digestive enzymes can give your body that extra bit of help needed to digest your food more efficiently.

Visit for more information on the range. *European Food Safety Authority. 2010. Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA

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Sue Collings, aged 40, a post lady from Somerset, had suffered with stomach problems for many years. She decided to take action when her IBS attacks became more frequent and more debilitating, preventing her from leading the active lifestyle that she was used to. Here she explains how Lepicol has helped. “I had been suffering with stomach issues for many years following the removal of my tonsils, but I was diagnosed as suffering with IBS around 10 years ago. A severe attack includes shooting head pains, major bloating, spasms, vomiting and both constipation followed by very loose motions, which leaves me feeling very sluggish. I think the main triggers for these attacks are diet or stress. Occasionally when I have suffered a severe attack I have had to take time off work. If I am being good and watching what I eat and avoiding the things that I know irritate my situation, then life can be manageable if not always pleasant. I remember once, when I went away camping with my now husband, I suffered a horrendous headache, then the shakes started, followed by the vomiting and a sudden need for the toilet – which was not nice in a tent! I always feel completely washed out following one of these attacks so it’s not much fun for anyone concerned. I was introduced to Lepicol about six months ago and it has definitely made going to the toilet a more pleasant experience. I also feel more energised and so much healthier. As yet I haven’t suffered any major attacks and I know that I won’t have any sudden rushes to the toilet. This is great because I am a post lady with very little opportunity on my rounds to find a loo! If you are not an IBS suffer you would have no idea how debilitating it can be at times. I have had intolerance tests in the past which have made me aware of certain food types that may cause irritation to my bowels and this has helped my awareness. However, finding Lepicol has certainly made the past few months so much more enjoyable. I even felt brave enough to do a sky dive for charity – certainly not an activity for the faint hearted!”

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Help for a healthy bowel

“IBS can be so debilitating at times”

December 2012

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Digestive Health of Brits suffer from ongoing digestive problems. Packed with lighthearted statistics and helpful advice, this little guide has been made to get everyone talking...

Let’s break the taboo!

Foreword Research suggests that the number of people suffering from digestive health issues such as IBS is higher than first thought. Yet talking about bowel health is still a taboo subject for many people. In an attempt to break down the stigma and get people talking about their bowel health, Lepicol created a booklet to highlight some of the main statistics discovered in their research. ‘The Great Loo Taboo’ research, commissioned by Lepicol has exposed the devastating impact a condition such as IBS can have on sufferers whilst also detailing how sufferers cope with debilitating digestive health conditions.

There are some light hearted statistics highlighted, such as showing a staggering 31% of people who admitted to using their phone whilst on the toilet. Well, you never know when you may receive an urgent call! Maintaining bowel health is incredibly important and lifestyle changes which include sufficient water intake, exercise, relaxation and dietary adjustment is paramount. In particular the amount of the right type of fibre in our diet together with an understanding of how we can nurture the healthy bacteria within our bowel plays a vital part in this maintenance. It is exciting to be working with a product such as Lepicol that helps

Dr Hilary Jones is a GP and Medical broadcaster. He practises as a part time GP in the NHS and also has a private practice in London. He began presenting educational medical TV programmes for British Medical TV in 1986. educate and encourage people to think about their bowels. I hope you will enjoy this version of ‘The Great Loo Taboo’ exclusively designed for Your Healthy Living Magazine and consider it suitable reading material for your loo!

Dr Hilary Jones

In 1989 Dr Hilary joined the most successful TV breakfast station ever, TVAM. He and Lorraine Kelly were the first presenters to be signed up by GMTV when it won the breakfast franchise in 1993. He is now the Health Editor for breakfast television.


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Digestive health issues in Britain


of Brits have experienced IBS or other ongoing digestive health issues

Effects on personal life and restrictions


of people have listed diarrhoea as the worst symptom that affects their personal life, followed by abdominal pain & cramps (26%), and constipation (17%)


of the British public have suffered digestive health issues due to...



of women blamed their digestive health issues on a lack of exercise compared to only 11% of men


of Brits have cancelled a date or romantic plans due to symptoms of digestive health and IBS whilst 6.5% of Brits have left during a date due to digestive issues


of sufferers claim that digestive health symptoms restrict 2-3 hours of their daily activity.

That’s roughly 20% of a person’s day

Who do I speak to?

1 in 5 70%

people have never discussed their digestive health with anyone

of Brits are happy discussing digestive health with their GP


of people say that their digestive health issues stop them from socialising with their friends and colleagues


of Brits do not go on holiday as they do not feel comfortable travelling due to digestive health issues or have cancelled holiday plans when their stomach has flared up


16/11/2012 14:21

Toilet Tactics of brits place sheets of toilet paper in the toilet bowl to hide the noise


wait until everyone else has left the cubicles before using the toilet

More information needed! of people who have experienced IBS or ongoing digestive health issues feel that more information and knowledge is required believe that GPs and Pharmacists are somewhat knowledgeable but could do with further education in the area

26% flush the toilet while using it to hide the noise

Causes 21.0 cm

use their phone whilst on the toilet text/email/ surfing the net


have magazines/papers and books in the bathroom to read whilst there

Party Perils

1 in 5

plan a bathroom route and options as soon as they arrive at an event or party


Particular foods was listed as the number one cause of digestive problems (37%)

18.0 15.0 12.0 9.0 6.0 3.0



of people would consider exercise to help ease digestive symptoms


of people would consider taking natural food supplements (such as Lepicol) to help their digestive systems

16/11/2012 14:21

Top Tips Type 1

separate hard lumps, like nuts (hard to pass)

Type 2

Sausage-shaped but lumpy

Type 3

Like a sausage but with cracks on the surface

Type 4

Like a sausage or snake, smooth and soft

Type 5

soft blobs with clear-cut edges

Type 6

Fluffy pieces with ragged edges, a mushy stool

Type 7

Watery, no solid pieces Entirely Liquid

This chart lists the range of stool types most commonly passed, ideally you should be aiming for a type 4 stool.

Follow these five top digestion tips from Lepicol to help keep your tummy in tip top condition...


Probiotics are the live and friendly bacteria naturally present in your digestive tract. These good bacteria help keep the body healthy – helping to balance the gut microflora, alleviating indigestion and bloating. But stress, bad eating habits and antibiotics, can all kill this bacteria in our body. It is important to restore the body’s balance by eating food containing probiotics, or supplementing.


A balanced diet, high in fibre, helps to keep food moving effectively through your digestive tract. Vegetables, fruit and whole grains are all good sources of insoluble fibre, while oats, Psyllium and pulses like beans and lentils are rich in soluble fibre. In addition, fibre can help you achieve or maintain a healthy weight.


Stress can be difficult to avoid, but when we are affected our digestive system is one of the first body parts affected. In order to counteract stress find activities that you enjoy and practise them on a regular basis, as well as working on the aspects making you stressed in the first instance. Step 1

Knees raised higher than hips

Step 3

Gently push out your abdomen and straighten your back

Step 2

Lean forwards and rest elbows on your knees

Correct Position


Water is essential for the human body to function correctly. Drinking enough water helps ensure the nutrients in food are digested and absorbed. Aim for eight glasses of water a day minimum, more in the heat - it helps alleviate bloating, control hunger pangs and aid concentration.


Exercise helps keep foods moving through your digestive system. Regular exercise can help you to maintain a healthy weight, which is good for your health overall. Exercise is also vital in alleviating stress – considered to be one of the key factors with digestive health issues. All steps together Freephone 0800 328 5663


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WIN £5 !

pull out


We want to hear from you! Enter the Great Loo Taboo competition and you could win a £50 prize We hope you found the Great Loo Taboo guide useful. Don’t How to enter forget to refer back to it if you ever find yourself suffering from digestive health problems. Now, we would like to invite you, the readers of Your Healthy Living, to help break the Great Loo Taboo by entering our competition to find the funniest, most entertaining or downright embarrassing loo story! Maybe you found yourself locked in the toilet and had to call the fire brigade? Or perhaps you found yourself caught short and a long way from a loo? We want to hear your stories and anecdotes! The winner of this competition will receive a £50 and a Loo Taboo mug. Five runners up will each receive a pot of Lepicol 350g. To enter, all you need to do is send us your loo story in a maximum of 100 words, along with your name, address and daytime phone number before the closing date of 21 December 2012. There’s not long to go, so be sure to get your entries in quickly.

Online: Visit and follow the link to type in your loo story.

Post: Send your story and details by post to: The Great Loo Taboo Competition, Your Healthy Living, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambridgeshire CB21 4EN.

Email: Simply email your loo anecdote to: win@ with ‘Loo Taboo’ in the subject field.

Your stories and anecdotes will be read by a panel of judges, including Liz Parry, editor of Your Healthy Living, Tracy McLoughlin, managing editor of Your Healthy Living and Lizzie Hardy, head of marketing for Protexin, makers of Lepicol. The winning anecdote will be published in our February issue. Terms and conditions

By entering you agree to being contacted on occasion by JHN Productions, publishers of Your Healthy Living and companies connected to JHN only. To opt out, tick the ‘No Offers’ box online or write ‘No Offers’ on postal entries if you don’t want to be contacted in future with any promotions. The decision of the judges is final and no correspondence will be entered into. Full terms and conditions can be found at

December 2012


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16/11/2012 14:22

yourexperts in-store

Your local independent health store can offer a wealth of knowledge and expertise. This month we speak to Marc Flanagan, manager of the natural remedies department at Alara Health Store and Organic Café

Here to help Independent health store advice on Christmas gifts and festive foods


hen shopping for Christmas gifts and foods for your Christmas dinner, your local independent health store offers a wide range of natural, organic and healthy options. Beauty and skincare products make great Christmas gifts and there is a wealth of natural and organic brands to choose from, such as JĀSÖN, Dr Hauschka, Antipodes, Lavera, Pukka, Yes to Carrots and Weleda among others. As Christmas approaches several brands are launching gift sets containing goodies like hand wash and hand cream or body washes and body moisturisers, which would make a lovely present for someone who is a fan of natural, chemical-free beauty. Some of the natural skincare brands are launching sets that include cleansers, moisturisers and eye gels often designed specifically for different skin types, such as dry, oily or sensitive. Again these would make a good present idea or, alternatively you could group together different products and present them in a gift box or tie them together with a ribbon. Mineral make-up from brands such as Lavera and Dr Hauschka would make great stocking fillers.

Festive fragrances Natural perfume is another good Christmas gift idea. We are now stocking some brands which combine flower essences with perfume, so not only do you get a lovely, natural fragrance but it also helps to lift your mood. Christmas is often a stressful period with the pressures of buying presents and 26


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cooking dinner for all the family. Aromatherapy oils are very good for aiding relaxation and easing stress, and these come in the form of bath and massage oil or can be burnt in an aromatherapy oil burner – a nice gift idea for someone with a busy lifestyle. Natural soy wax candles fragranced with essential oils would also make a lovely gift – look for ones that are scented with clove and cinnamon for a nice festive touch.

Healthy pies and puds Christmas is a time when we tend to indulge ourselves with food and drink, but don’t forget that your local independent health food store stocks a wide range of healthy and organic alternatives for the festive season. From organic mince pies and Christmas puddings to cookies and non-alcoholic punch, there are plenty of things to choose from. And for those with food intolerances or allergies there is a wide range of ‘free from’ products for those who cannot tolerate wheat, dairy, gluten or nuts. If you are making your own Christmas puddings or mulled wine then we have a range of herbs, spices and seasonings to add flavour to your cooking. Organic chocolates from companies such as Booja Booja and Green and Blacks would make a great Christmas present for someone with a sweet tooth. They would also make great after dinner treats on Christmas day. Wishing you a very happy and healthy Christmas!

Alara Health Store and Organic Café London

lara is a very long established organic • Afood and independent health store in Marchmont Street, Bloomsbury, London. The store stocks a range of vitamins and minerals, antioxidants, green and powdered superfoods plus herbal, flower and homeopathic remedies. They also supply fresh organic food and produce as well as a huge range of organic and herbal body and face care products. ot and cold organic food is freshly • Hprepared and served in the store’s organic café by their in-house chef. o find out more about Alara, visit • or call 020 7837 1172. You can also follow the store on Facebook ( AlaraShop) and Twitter: @alarashop

arc is a fan of Your Healthy • MLiving because: “It looks great, is interesting to read and is full of useful information.”

December 2012

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@laverauk laveranaturalskincare laveranaturalskincare

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Great taste! Organic dairy-free chocolate from Plamil tastes just like dairy milk chocolate Why so good? Made in Plamil’s own ‘free from’ factory, this scrummy chocolate is also gluten and nut-free. Combining ‘free from’ and ethics is what Plamil do best, as this chocolate is lovingly produced using Fairtrade organic cocoa and wrapped in eco-friendly film using 100% renewable energy! Xmas extra: Plamil use this chocolate and no-added sugar chocolate to produce fantastic Christmas Advent Calendars Available from? All good health food stores or online from


heroes Great Buys at your Health Store

for festive gifts, food & drinks

What’s new? Now available from Cherry Active is a range of premium quality concentrated super-juices Tell me more! With no added preservatives, each 210ml bottle makes approximately two litres of diluted juice What super-juices are there in the range? Choose from BlueberryActive Concentrate 210ml (made fromover 1,250 blueberries), BeetActive Concentrate 210ml(made from over 30 beetroots) and the original, award-winning CherryActive Concentrate, also in the new 210ml format (made from over 650 Montmorency cherries) Available from? Independent health stores

Having digestive problems? Try GastroMel honey from Nu Vitality Products Why so good? GastroMel is a ‘functional honey’ which has been specifically engineered to kill the helicobacter pylori bacteria which causes stomach ulcers and gastritis. GastroMel also has an anti-spasmodic and soothing effect and therefore benefits all digestionrelated discomfort How much? £25 Where can I buy it? From your local independent health food store. Visit

Want an anti snoring stocking filler? If your partner’s snoring is getting you down, try a Good Night Anti-Snoring Ring! How does it work? It uses Chinese acupressure to free up the breathing passages. Just pop on the snorer’s little finger and, hey presto, no more snoring! How much? £29.99 – not much for a restful night’s sleep for you and your partner Available from? All good independent health stores, from selected Boots stores or visit (Trade enquiries welcome: contact or Tree of Life)




Having a vegan Christmas? Try the new range of festive vegetarian and vegan-friendly foods from The Redwood Wholefood Company What’s in the range? A gammon-style roast and ‘pigs in blankets’; a dairy-free three-pack Cheezly selection; chicken-style tikka pieces; sage, onion and cranberry bites; smoked salmon-style slices; pork-style party-size sausage rolls; beef-style pasties and a ‘duck and orange’-style pate Anything else? All products are free from animal ingredients and derivatives as well as cholesterol, artificial colours/preservatives, lactose, hydrogenated fats and GMOs. Most are koshercertified and over 60 are halal-certified Available from? Independent health food stores

Stuck for gift ideas? JĀSÖN Anti Ageing Tea Time Pure Natural Moisturising Crème is perfect for keeping skin soft, smooth and protected from the elements this winter Why so good? This botanically-rich daily skin crème naturally delivers deep, long-lasting moisturisation and helps defend skin from premature ageing. Featuring a natural blend of antioxidant-rich green tea, provitamin A, C and E, it helps to fight free radical damage while promoting accelerated skin renewal How much? £11.29 Where can I buy it? Independent health food stores or online from

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GlĂźhwein is a traditional German version of mulled wine and is the perfect winter drink around the festive period. Served warm, the delicious combination of wine, fruit juice and spices ensures a warm and cheerful experience when outside. Ingredients:


750ml Blackcurrant Nectar 1 Bottle of Red Wine 1 Cinnamon Stick 2 Whole Cloves 1/2 Sliced Orange 1 Teaspoon of Ginger Powder

Pour the Blackcurrant Nectar into a large pan and place over a medium heat. Add the cinnamon stick, ginger, cloves and orange. Once warmed, pour in the wine. Bring the heat up but do not allow it to boil - when bubbles start rising turn the heat off. As soon as it’s cool enough to taste, test for sweetness - then add sugar accordingly. Pour into cups and enjoy!

December 2012

Available from your local nutrition and healthy lifestyle retailers. Call Tree of Life on 01782 567100 for your nearest stockists or visit:


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Herbs, spice and all things nice! Try these suggestions for warming winter drinks, using herbs and spices


ow that winter is well and truly here, it’s the perfect time to get those herbs and spices out from your kitchen cupboards to make some warm and tasty teas that can help boost vitality and wellbeing. “Herbs and spices have been used for thousands of years for their nutritional and medicinal benefits,” says nutritional therapist Sally Wisbey (www. “Even in the smallest of quantities, they can make a big impact on any diet.” “Herbs and spices are a great way to not only add additional properties to your food and drink; they’re also a great way to cut down on some less-healthy ingredients, such as added sugars,” adds nutritionist and registered dietitian Hala El-Shafie, (www. “Many also have inherent health benefits which, just by placing in your tea, can boost your health.” Here we take a look at some popular herbs and spices followed by a few suggestions for some winter-warming drinks.


“This tasty green herb is fantastic for digestion and conditions such as Irritable Bowel Syndrome,” says Sally. “This is due to its calming and relaxing properties which is why it is often served as an after-dinner drink. It is good for colds and flu, helping to clear nasal and chest congestion from its menthol oils.”


“Available in stick or powder form, this spice has numerous health benefits,” says Sally. “It has been shown to help protect against heart disease due to its anticoagulant and anti-inflammatory properties. It also has an antibacterial action so can help prevent those nasty bugs during the winter months.”


“Hibiscus tea has some fantastic properties and is great to drink hot,” says Hala. “It is particularly good for regulating blood pressure. You could add cloves or cardamom to this drink. Cloves have a number of health-giving properties but in particular they contain good amounts of vitamin A and beta-carotene. These compounds are known to have antioxidant properties.”


“This root herb has traditionally been used for thousands of years to help alleviate the symptoms of nausea and aid digestion by relaxing and soothing the intestinal tract, eliminating flatulence,” says Sally. “Ginger has a powerful antiinflammatory effect, helping conditions such as arthritis, period pains, headaches and migraines.”


“This amazing spice contains high antioxidant levels, helping to protect healthy cells from free radicals that can lead to cancer,” says Sally. “Its antiinflammatory effects are so powerful; they have been shown to be comparable to modern drugs such as ibuprofen, but without the toxic effects.”



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Drink up! Easy-to-make warming winter drinks Hot water with ginger, honey and lemon This drink is perfect for helping to fight winter colds. Ginger is ideal for reducing swelling and pain with sore throats, coughs and colds. Honey provides anti-bacterial properties whilst lemon is high in vitamin C to help boost the immune system. Add a pinch of turmeric for that extra boost.

Fennel tea Soak fennel seeds in boiling water to give you a tasty herbal tea. This ancient herb is great for the digestive system, helping to relieve stomach cramps and flatulence. It is also a good aid for weight loss as it is thought to help suppress the appetite. Steep for five minutes.

Hibiscus tea Boil 1.25L of water in a pan and add 3 tbsps of organically grown hibiscus flowers plus two cloves. Cover and steep for 20 minutes. Strain into a glass and drink. Some people add sugar to it but stevia, Xylitol or honey are healthier options.

Minty magic Steep fresh mint leaves in hot water for five minutes and drink after a heavy meal to avoid indigestion. This is also a good drink to help calm your nerves due to its soothing properties.

Bedtime drink Grate some fresh nutmeg into warm almond milk for a tasty bedtime drink. Nutmeg has a mild sedative action whilst the almond milk contains tryptophan which helps your ability to fall asleep.

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heroes Great Buys at your Health Store

for Christmas gifts, food & drink Don’t forget the chestnuts this Christmas… Try Merchant Gourmet’s Whole Chestnuts How do I use them? They’re cooked, peeled and ready to use – so no open fires necessary. They’ll give your festive stuffings, sprouts and soups a real lift this year with their sweet, delicious and nutty flavour. Christmas wouldn’t be Christmas without the chestnuts! How much? Not much! From £1.99 for 200g Available from: All good independent health stores, Sainsbury’s, Tesco, Waitrose, Asda, Morrisons, The Co-Op and Ocado. Call 0800 731 3549 or visit for more information or stockist details

Warming winter spices: Embrace the Christmas spirit with Dragonfly Tea’s delicious organic chais! Why so good? These lively, full-flavoured and aromatic teas are blended with the highest quality, organic spices such as cinnamon, cloves, ginger and cardamom Tell me more! The Cape Malay Rooibos Chai, naturally caffeine free and rich in antioxidants, fuses European and Asian influences and draws on a traditional Cape recipe. The Traditional Indian Chai is a much loved favourite which can be brewed with milk and sugar for a delicious chai latte Available from: Independent health food stores and other leading UK retailers. Visit

December 2012

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Perfect gift: Nutritious Delicious Dark Chocolate Truffles Why so good? These ‘superfood’ Truffles are 74% dark chocolate, naturally abundant in antioxidants, and the ganache centre contains dreamy lucuma, rich agave nectar, maca and ginseng, along with omega rich ground seeds, grapeseed oil and almonds. Plus no dairy and minimal sugars Guilt free? Yes! Nutritious Delicious Truffles offer that special chocolate moment uncompromised by guilt as O M G – they’re good for me – Omegas, Magnesium and Ginseng! Where do I buy?! Various independent health food and farm shops, or for details of stockists visit Retail & trade enquiries also welcome – contact or visit the website for wholesaler details

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Christmas sparkle Tips and tricks for festive party beauty


hristmas comes but once a year – and with it comes a round of parties and festive celebrations. Looking great doesn’t necessarily mean that you have to use a load of chemicallyladen products and cosmetics – you can still look gorgeous the natural way! Follow our step-by-step guide and you’ll be turning heads at all those Christmas parties. Bring on the mistletoe!



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Making preparations “To prepare your skin for the party season, my advice is to think about what you put inside your body as well as on your skin,” says Rebecca Goodyear of natural beauty company Kinetic. “For optimum skin health, eat a well-balanced diet rich in antioxidants, vitamins and minerals. You may wish to consider taking a beauty complex supplement, a multivitamin and/or essential fatty acids.

Cigarettes and alcohol have a negative effect on our skin as they cause free radical damage, so limit yourself when smoking and drinking during the party season – you’ll not only look better but feel better the next morning! Also be sure to drink plenty of water. As a rule you should drink whenever you are thirsty – I know if I don’t consume enough water in the day I don’t feel or look on top form.”

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A clean sweep “To prepare the skin before going out, look for a natural cleanser that suits your skin type,” advises Rebecca Goodyear. “Make sure it’s alcohol-free to avoid drying skin out. Always double cleanse to ensure your skin is really clean and you haven’t missed any bits! The night before a big party, try a mini-facial at home. After cleansing, exfoliate with a natural scrub before applying a face mask that targets your main skin concern, be it dryness, deep-cleansing, sensitivity or pigmentation. Finish with either an oil or cream. If your skin is oily, don’t be afraid to use a face oil as oil is what is required to balance oil in the skin. At night, use a rich cream to help replenish moisture whilst you sleep.”

Mane attraction Achieving glamorous party hair doesn’t have to be complicated. Mark Leeson, 2012 British Hairdresser of the Year Nominee, ( explains how to achieve two Christmas party looks the natural way.


 o get fabulous big hair with natural T tumbling waves, you need to first wash the hair, then leave it to try naturally. Once dry, place one inch sections in Velcro rollers, and leave to set for as long as possible. When you remove the rollers, brush the hair through to give bundles of texture. Try backcombing the hair a little at the root to give some added lift.


If you want to create texture and volume, when your hair is wet take small 1cm square sections and plait them. Repeat this throughout the whole head and let the hair dry naturally, ideally leaving the plaits in place overnight. Then take the plaits out and brush the hair through to give it plenty of volume.

Natural nails

Get glowing Louise Thomas-Minns, skin therapist and founder of the ‘U and Your Skin’ bespoke facial, (www.uandyourskin. gives her step-by-step guide to naturally glowing Christmas skin. ❱❱ I f the late nights are getting to you then try this instantly lifting, firming eye mask before you start applying your make-up. Apply lightly whisked egg whites to under-eye circles, brushing it from the inside to the outside of the eye. Leave for 5-10 minutes to dry before gently removing with warm water. Apply your eye cream. ❱❱ C  hoose a slightly yellow-toned concealer to mute imperfections without adding too much colour. ❱❱ P  inch your cheeks – literally – to give your face an after-exercise natural glow. ❱❱ Mineral eye shadows are great for mixing with a little water to create either an opaque eye shadow colour or to smudge around the eye as a soft liner. Go for soft browns, plums or greens to put a more natural spin on things. ❱❱ Smear some vaseline through your brows to tame and highlight them. ❱❱ F  inally, for the finishing touch, dipping your favourite natural lip balm in a mineral bronzer or blush can add a hint of colour to your lips.

“It’s really simple to make your nails look better naturally,” says Kinetic’s Rebecca Goodyear. “Whilst there are some excellent free-from nail brands out there, sometimes the upkeep of painted nails in the already hectic party season is just impractical! So here’s how to give yourself a natural manicure at home.”

1 2 3 4 5

Scrub your nails and remove any stubborn dirt with a pointed file tool, then trim your nails all down to the same length. File your nails to the shape that you desire – square, oval, rounded or almond. Work from the outside edge of the nail inwards, so you are only filing half your nail at a time.

Soak your fingertips in a bowl of milk for three minutes or so. This softens the cuticles and any dead/dry skin around the nail bed. Pat dry with a towel. Push back your cuticles. This not only looks neater but helps promote nail growth. Then trim any excess cuticles, hangnails or dry skin to prevent catching and tearing these parts.

Apply an oil blend to the cuticles and around the nail. A few drops of apricot seed oil and/or sweet almond oil in a tablespoon of melted coconut oil is a great blend for nails to nourish and prevent cracking and tears.


Use a buffing block to bring out a beautiful shine on your nails – this is what makes all the difference when it comes to natural nails! It only takes a few minutes and the buff lasts for a considerable amount of time.

There you have it, nails au naturale in no time at all! December 2012

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What’s this? Winner of the Best Beauty Award in the 2012 Your Healthy Living Awards, JĀSÖN Natural Care’s Brightening Apricot Scrubble makes an ideal stocking filler What’s in it? The product features brightening apricot oil and triple refined walnut powder to gently wash away dead skin cells and reveal a smooth, glowing complexion this Christmas How much? £5.29 Available from? Leading natural health stores and pharmacies nationwide. Visit


heroes Great Buys at your Health Store

What’s this? Vitabiotics Liverel is a sensibly balanced multivitamin, mineral and botanical formulation Tell me more! Liverel is an advanced formula with artichoke extract which may contribute to the maintenance of normal liver function and normal digestion. It contains vitamin C, zinc and selenium which contribute to the protection of cells from oxidative stress, plus vitamin D which contributes to the normal function of the immune system Anything else? The liver stores nutrients and regulates the supply of energy to the body. Liverel provides thiamin (vitamin B1) and folate which contribute to normal energy-yielding metabolism Available from? Independent health stores and Holland & Barrett. Visit

for the Christmas party

Feeling festive? Get your skin ready for the Christmas party season with Green People’s organic Fruit Scrub Exfoliator and Vita Min Fix Tell me more! The Fruit Scrub Exfoliator contains ground apricot kernels which help to remove dead skin cells, leaving skin revitalised What else? Vita Min Fix is a gorgeous, light, nourishing 24-hour facial moisturiser, packed with anti-ageing properties. Skin will be left glowing and feeling silky smooth Available from? Independent health stores. Visit

Turn up the volume! If your hair is dull, flat, brittle or maybe even falling out, then why not give Hair Volume a try? Tell me more! This new Swedish supplement contains a unique combination of vitamins, minerals and innovative apple extracts rich in procyanidin B2, a natural hair growth factor. Simply take one tablet every morning to give your hair the natural support it needs How much? £24.95 for 30 tablets Where can I buy it? All leading independent health food stores. Visit or send an email to



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What’s new? Look after your hands and senses with this rich and moisturising Signature Blend Hand & Nail Cream from Tisserand Aromatherapy Why so good? The non-greasy formula is easily absorbed and features a combination of 14 essential oils, including geranium, orange blossom and rose. Previously EOR, Signature Blend is the new look as a result of Tisserand’s recent rebrand How much? £6.75 for 75ml Where can I buy it? Independent natural health stores. Visit or call 01273 325666

Ready to party? With the festive period nearly on us, why not try Naturtint Permanent Hair Colorants to perfect your party look? Why so good? Free from ammonia, resorcinol and parabens, Naturtint covers 100% of grey and is available in 30 luxurious shades, all of which are suitable for multi-application and can be mixed to create an endless palette of colours How much? £9.99 for 170ml Where can I buy it? Independent health food stores or direct by calling 0845 601 8129, or visiting www. December 2012

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Whole food for your whole body

Sun Chlorella® ‘A’ - the natural and nutritious single-celled green algae. It is a whole food free from synthetic ingredients allowing the body to maximise its health benefits. Composed of 60% pure plant protein and rich in a variety of nutrients including essential amino acids, vitamin D, the B vitamins, folic acid, iron and fibre. Easily digested and simple to incorporate into your diet. Taken by millions worldwide, it is one of the finest Japanese health secrets.

Buy now at:



0800 008 6166

*Dietary supplements are a means of maintaining nutritional sufficiency in those whose diet is lacking in vitamins and minerals

December 2012

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The lowdown on…



therapies Top tip! Oat water can help to soothe diarrhoea, cystitis and stomach upsets. Take one dessertspoon of porridge oats and rub well between your fingers. Add to one cup of cold water. Stir well and leave for 20 minutes. Strain and then drink.

T hom he remedeyopathic sepia is used menstrto help with u and coal problems ndition s associa with ho ted rmonal imbala nce

Food for thought A new study has shown that a mindful approach to eating can help reduce weight and blood sugar levels in adults with type 2 diabetes. The study, carried out at Ohio State University, involved comparing two groups of people, one of which followed a diabetes self-management education program, with a strong emphasis on nutritional information, while the other group was trained in mindfulness meditation and a mindful approach to eating. The latter group were encouraged to tune into their bodies, assess how hungry they were before they ate and then stop eating when they were full. The participants in the two groups lost about the same amount of weight – an average of between 1.6 and 2.7kg – and also lowered their long-term blood sugar levels significantly after three months. The findings were published in the Journal of the Academy of Nutrition and Dietetics. 36


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What’s it all about? During a session of hypnotherapy a person is guided into a very deep state of relaxation, or trance, in which the conscious mind is suppressed and the subconscious mind comes to the fore. The hypnotherapist is then able to put forward positive suggestions, ideas and concepts to help the person make beneficial changes in their life. Tell me more! The intention with hypnotherapy is to reprogramme patterns of behaviour within the mind, helping the person to overcome things like negative thoughts, unhealthy behaviours, fears and phobias. During a session of hypnotherapy the client is always in control and is not made to do anything they don’t want to do. The hypnotherapist is there to help the person to empower themselves to make positive changes in their life. What techniques are used? Hypnotherapists often work with the client’s own imagination and may use a wide range of techniques from story telling, metaphor or symbolism to the use of direct suggestions for positive change. Techniques may also be used to try to uncover problems in the client’s past or they may focus more on the person’s current life situation. Most hypnotherapists will combine hypnotic procedures with other appropriate counselling and therapeutic techniques. Where do I find out more? For more information and to find a qualified hypnotherapist in your local area contact the National Council for Hypnotherapy. Visit www.

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Ajala Spa

Spas & retreats Winter warmer Looking for a warming spa treatment to keep away the cold? Abhyanga oil massage is an Ayurvedic treatment which combines steam detoxification and holistic massage. It helps to alleviate fatigue and chronic tension whilst detoxifying the body. Warmed oils are slowly poured over the body while two specially trained therapists work in synchronized harmony, matching pressure and touch in long flowing movements. The treatment is completed with Bashpa Sweda which is a herbalised steam treatment to increase the release of toxins. For those looking to try their first Ayurvedic therapy this is a must! The treatment is available at Ayush Wellness Spa in Jersey. n Visit

Long weekend With the current cold weather and dark mornings, getting up on a Monday morning is certainly a chore! So, why not treat yourself to an elongated weekend with the ‘Sunday night stop over’ package at luxury eco spa, Titanic in Yorkshire? Choose a Skin Specific or an Illuminating facial for a rejuvenated complexion, and make the most of the spa facilities with Titanic’s spa heat and ice experiences. The package includes overnight accommodation in a serviced apartment, a light buffet lunch and an evening two-course meal.

Pure and clean You don’t necessarily need to travel to Morocco or Turkey to experience a hammam, as Ajala Spa in London has recently introduced this treatment as part of its spa menu. Visitors can choose between the 75-minute Hammam Ritual or the 90-minute Luxury Hammam Ritual, both of which help to detox the body and purify the skin. The treatments begin with the cleansing of the body using black olive soap, followed by a 20-minute steam and a body scrub. Mineral-rich mud is then applied all over the body to draw out impurities. After a warm shower, the skin is moisturised with perfumed oil and shea butter. With the Luxury Hammam Ritual a Royal Jelly Body Wrap is applied and the treatment ends with the application of perfumed body milk. n To find out more, visit

Spa at home Try this quick and easy DIY face mask recipe for dry skin. Mash up half an avocado and mix with a teaspoon of honey and yogurt. Cleanse your skin, apply the mask and leave it to dry for 15 minutes. Wash off using warm water and then apply your favourite moisturiser.

n Visit

December 2012

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Your Health

I wantto know… You asked: “I want to start incorporating more superfoods in my diet in a bid to improve my health. Can you give me some tips on where to start?” Nutritionist Sarah Flower answers: Superfoods are classed as foods that deliver a higher concentration of health-promoting nutrients, but to me all natural foods have great benefit. A diet rich in fresh fruit, vegetables, fresh herbs and spices such as turmeric and cinnamon is packed with a wide range of nutrients and phytonutrients. The first step towards better health is to start eating homecooked, fresh produce, including plenty of raw foods as well as cooked. Look after your food when cooking – steam, slow cook (on a low heat) or stir-fry to help maintain the nutrients. Foods that are brightly coloured contain more phytonutrients and antioxidants, so make sure your plate is vibrant. Don’t forget to add some nuts, seeds and oily fish in your diet as omega-3 is vital for good health. I am a big fan of fresh smoothies. Pop in a handful of berries (even goji berries are great in this), add a banana, some orange juice and some fat-free natural yogurt and whizz until smooth. I like to add some flax oil, oats and vitamin C powder to my

Reader Claire won this month’s prize: a detox box from Creative Nature containing five detoxifying products, a seven-day detox plan plus some delicious and healthy recipes (RRP £49.99). Email your health question to smoothies. If you aren’t put off by drinking a green smoothie, try one of my favourite recipes: blend together 1 tablespoon of barley grass powder, 1 banana, 1 apple, 1 cup of baby leaf spinach, a squeeze of lime and 1 cup of water. It’s delicious and very healthy! n Sarah Flower D N. DN Med D Iridol, is a nutritionist and author who is working with superfood company Creative Nature. Visit

You asked: “I have a number of parties coming up over the Christmas season and would like to try using mineral make-up. Is it true that it is better for the skin? And how does it differ from conventional make-up?” Sharon Little, Pravera’s Sales and Marketing Co-ordinator, answers: Christmas party season is an excuse for letting your hair down, experimenting with new looks and glamming yourself up! Mineral make-up can be much kinder to your skin as the texture of the minerals allows your skin to breathe so will not clog your pores. It can contain natural elements like organic oils and organic flower extracts which leaves skin feeling invigorated and smooth. It also tends to contain fewer ingredients that might be irritating, so if you suffer from any kind of skin sensitivity, then this may be the best option for you as long as you buy organic and check the ingredients carefully. You might want to try Lavera Trend Sensitiv Fine Loose Mineral Powder as it contains organic ingredients and carefully selected minerals for a naturally beautiful finish. It has a matt appearance and fixes make-up in place without clogging the skin’s pores. For an added touch of colour and a soft shimmer

on the cheek bones, look for a mineral rouge powder. Build up the colour gradually to achieve the look you want. Several applications make for a more intense colour. n Pravera Ltd distribute lavera, Primavera, Alma Win, Monte Bianco, Sodasan, Florascent, Terre, d’Oc and Organyc. Visit

Reader Jaime won this month’s prize: lavera Trend Sensitiv Fine Loose Mineral Powder (RRP £15.50). Email your beauty question to liz.parry@

You can also write in with your health query: Your Healthy Living Q&A, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambridgeshire, CB21 4EN. See 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.



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December 2012

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YHL promotion

Get the party started

Looking for a low calorie starter to serve at your Christmas party? These tasty crab cakes accompanied with a dipping sauce will add some spice to your celebration

A sweet treat

Party crab cakes

Per Serving: 112 calories 5g fat (of which saturates 0.7g) 1g carbohydrates (of which sugars 1g) Calorie saving: 10 calories per crab cake

Serves 10 Preparation time: 15 mins Cooking time: 20 mins Ingredients 500g raw shelled prawns 300g white crab meat (can or fresh) 225g self-raising flour, sieved 1 red chilli, de-seeded and roughly chopped 3 tsp Pure Via granules Handful of coriander Salt and freshly ground black pepper About 3 tbsp sunflower oil for frying



For the dipping sauce: 3 tbsp dark soy sauce Juice of ½ lime 5cm piece of fresh ginger peeled and grated 1 green chilli, de-seeded and finely sliced Juice of 1 orange About 1-2 tsp Pure Via granules Salt and freshly ground black pepper

 or the fish cakes, add all the ingredients except F the oil into the food processor and whiz until combined to leave a paste. Scoop out 1 tbsp at a time, roll into balls and flatten into cakes. Sit on a tray to chill and leave to firm in the fridge for 30 minutes if time permits or cook straight away.


 eat 1tbsp of oil in a non-stick frying pan. When H the pan is hot, add a few of the cakes at a time and cook undisturbed for about two minutes or until the underside is beginning to turn pale golden. Turn and cook the other side for the same amount of time. Once cooked remove the cakes from the pan and sit on a plate covered with kitchen paper. Cook the rest of the crab cakes, using more oil if needed. Serve with the dipping sauce.

 First, make the dipping sauce by adding all the ingredients into a small bowl and whisking. Taste and adjust seasoning if needed. If it needs sweetening add a little more Pure Via granules or if it needs to be sharper add a little more lime juice. Put to one side.

Pure Via is a new, low calorie sweetener made with extracts of the Stevia plant. Stevia, originally native to Paraguay, has been used for centuries in South America and, more recently, in Asia as a sweetener. One Pure Via cube and one stick sachet contain no calories. One teaspoon of Pure Via granules contains two calories and is equal in sweetness to one teaspoon of sugar (containing 20 calories). n For further information visit

Available from your local nutrition and healthy lifestyle retailer. Call 01782 567100 or visit to find your nearest stockist.

December 2012

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Try these tasty recipe ideas for starters, snacks and main courses on Christmas day

Roasted shallot and goat’s cheese canapés

Deliciously straightforward, these canapes are perfect for serving to your Christmas party guests

Makes 15 canapes 12 shallots, peeled and quartered 2 tsp olive oil 1 tbsp balsamic vinegar 5 or 6 sprigs lemon thyme, leaves picked 2 flat breads 30g goat’s cheese Handful of rocket


 Heat the oven to 220˚C/Gas 7. In a bowl combine the shallots, oil, vinegar and thyme and season well. Swirl everything together so the shallots are well coated then tip into a roasting tin covered with foil.


Cook for 20 minutes in the centre of the oven. Then remove the foil and cook for a further 20 minutes. Spoon the caramelised onions out onto a plate and set aside to cool.


Using a circular pastry cutter, cut 15 disks out of the flat breads then mound some of the shallots on top. Crumble some goat’s cheese on each one and grill for a minute or two until the cheese melts slightly.


Top each canapé with a sprig or two of rocket and serve.

Recipe courtesy of


Brussels sprouts with hazelnuts, potatoes and ham, served on sourdough toasted bread

Traditionally associated with Christmas, Brussels sprouts are delicious with salty ingredients like ham as well as crunchy pine nuts


Serves: 4


 Take a heavy sauté pan, heat some oil and gently sweat the garlic and onion until soft. Add some salt and a little water to allow the garlic to steam slowly. When the vegetables are soft, add the chopped hazelnuts, the potato pieces and the ham. Mix well.


 Add the soft sprouts. Taste for seasoning, adding more sea salt and pepper if you want to. Then place a lid on the pan, and set aside somewhere warm.


 Take the four slices of bread, drizzle with a little olive oil on both sides, and toast under the grill. Alternatively, you can just toast the bread without olive oil in a normal toaster, and then drizzle a little olive oil on top.


 Spoon the sprout mixture on top of the bread, generously. Sprinkle on the grated Parmiggiano Reggiano and oregano on top and serve.

20 Brussels sprouts, peeled, trimmed and sliced in half

 Steam the Brussels sprout pieces in a double boiler till quite soft, but still bright green. Place on a clean food tray, to spread out and stop the steaming. Set aside.

Olive oil 1 clove of garlic, peeled and finely chopped 1 onion, peeled and finely chopped 100g hazelnuts, coarsely chopped 5 potatoes, cooked with their skins and chopped into small pieces 4 slices of good quality ham, in small shreds 4 slices of good quality sourdough bread 120g grated Parmiggiano Reggiano 1 tbsp fresh or dried oregano, finely chopped

Recipes courtesy of


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Chestnut, mushroom & shallot pie

This pie is a fantastic vegetarian alternative to the classic Christmas lunch

Serves: 4 200g cooked chestnuts 2 bay leaves 1 sprig fresh rosemary 200ml red wine 300ml vegetable stock 25g butter 1 tbsp olive oil 12 shallots, peeled and left whole 250g chestnut mushrooms, cut into quarters 2 tbsp Beurre Manie (1 tbsp flour mixed to a paste with 1 tbsp softened butter) 2 tsp Dijon mustard Freshly ground black pepper 2 tbsp flat leaf parsley, finely chopped 225g puff pastry

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  Preheat the oven to 200°C/Gas 6.  elt the butter in a frying pan, add M the olive oil to stop it burning and fry the onions until slightly browned, about 5 minutes.

3 Tenderstem broccoli with hazelnut and orange butter

 dd the mushrooms, bay leaves and A rosemary and cook for a further 4-5 minutes.


Hazelnuts and oranges are both classic Christmas staples and this recipe uses both these flavours to create a delicious modern side dish

 dd the chestnuts, red wine and A vegetable stock. Bring to the boil and simmer for 20-30 minutes until the onions are soft.


 dd the beurre manie, stirring A constantly until it dissolves, and cook for a further 5 minutes until the sauce is thickened.


 tir in the mustard and flat leaf S parsley and season to taste with salt and freshly ground black pepper. Spoon the mixture into a pie dish.


 oll out the pastry on a floured R surface and place on top of filling, crimping the edges to seal the pie. Cut a cross in the top of the pastry to let the steam out during cooking.


 ake for about 20 minutes until B golden. Serve immediately.

Serves 4 as a side 40g blanched hazelnuts


In a small bowl, using the back of a fork, work the hazelnuts and orange zest into the butter. Season to taste with freshly ground black pepper and sea salt. Scrape the butter onto a piece of cling film and roll into a log. Chill for an hour or so to firm up. The butter can be made several days in advance and stored in the fridge.

Zest of 1 small orange 70g unsalted butter, softened Freshly ground black pepper & sea salt to taste 400g Tenderstem broccoli


 Toast the hazelnuts in a dry frying pan until they are golden brown and smell deliciously nutty. Take care not to burn them – they will only take a minute or two to cook. Tip into the centre of a clean tea towel and cover. Gently crush with a heavy rolling pin or the base of a saucepan. Don’t over crush – it’s nice to have a few bigger bits in the butter.

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When you are ready to eat, steam the broccoli for three to four minutes until tender but with a little bite. Drain and tip into a warm serving dish. Dot with slices of the hazelnut and orange butter and serve immediately.

Recipes courtesy of

Recipe courtesy of

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puddings Delicious desserts to serve after your Christmas dinner

Pink Lady® apple and mincemeat tarts

A yummy variation on the traditional mince pie - your guests are sure to love these tarts!

Serves: 4 1 x 375g pack ready-rolled sweet shortcrust pastry 200g mincemeat 1 Pink Lady Apple®, cored and finely diced

Beetroot, raisin and stem ginger pudding

Don’t like traditional Christmas pudding? Try this variety, made with beetroot!

Serves: 6 3 tbsp golden syrup

1 2 3

 Pour the golden syrup into the greased pudding basin and set aside. In a large bowl, mix the suet, sugar, raisins, breadcrumbs, flour and mixed spice.

Purée the beetroot in a food processor, add the eggs and blend together well. Pour into the mixing bowl, along with the stem ginger and stir thoroughly.

50g self raising flour 1 tsp ground mixed spice 125g plain cooked (vacuum packed) beetroot, drained 3 eggs 100g stem ginger, finely chopped To serve: Crème fraiche or vanilla ice cream



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 Preheat the oven to 200°C/400°F. Unroll the pastry onto a clean board. Using a 7cm cutter, stamp out 12 circles and use to line a bun tin. Put in the fridge for 30 minutes. Reserve the pastry trimmings.

Pour the mix into a 1½ pint pudding basin, well greased with butter, and pat well down with the back of a spoon. Cover with a layer of baking paper and tie securely with string, then cover with a double layer of foil.


 eanwhile, in a bowl mix together M the mincemeat, diced apple and dried cranberries. Spoon a little of the apple mincemeat into each pastry case.


Carefully lower the pudding into a large pan of hot water, ensuring the water comes no further than half way up the basin. Cover with a lid and simmer gently for 3 hours, checking every now and then that there is plenty of water in the pan, topping up if necessary.


 sing the pastry trimmings, stamp U out 12 small star or heart shapes. Put a star or heart on the top of each mincemeat tart. Bake in the oven for 15-20 minutes until lightly golden and cooked.



 eave to cool for 5 minutes then L transfer to a wire rack and dust with icing sugar. Serve warm or cold.

Recipe courtesy of

Recipe courtesy of

80g dark brown sugar 50g wholemeal breadcrumbs

Icing sugar to dust


100g vegetable suet 100g raisins

25g dried cranberries

Carefully take the pudding out of the pan, remove the foil and greaseproof and invert onto a serving plate. Serve with custard, crème fraiche or vanilla ice cream.

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Xagave sugar replacement Xagave is a Premium Blend of Agave Nectar derived from organic Agave Salmiana (White Agave) and organic inulin from Agave Tequilana (Blue Agave). This combination results in the highest quality nectar with the best taste, best cooking qualities and the most health benefits of any nectar on the market; making Xagave the perfect sweetener for all of your cooking, and baking needs or as a table top sweetener for cereal, coffee and tea.

Xagave is a wonderful sweetener and food that as part of a

healthy diet and lifestyle can help you achieve your health goals.

Poached Pears with Cabernet Reduction Makes approx 6 servings - 1 pear per serving Ingredients • 6 pears (Conference) • 6 oz of Xagave • 3 oz of fresh orange juice

• 2 Large oranges • 1 Bottle of Cabernet wine (750ml) • 1/4 teaspoon of cinnamon

• 1 pinch of ground cloves

• 1 pinch of allspice

Method Slice the oranges 1/4” thick and line the bottom of a large pot. Peel pears, leaving the stem. Slice off the bottom of the pear.

or until the pears are soft, but not mushy. Remove pears and oranges from pot and place into a seperate bowl standing upright.

Pour wine, Xagave, orange juice, cinnamon, cloves, allspice and bottoms of pears into blender and liquify.

Simmer the wine mix for 20 minutes or until its reduced by half, then cool.

Pour wine mixture over pears, bring to boil and immediately reduce to simmer. Depending on the ripeness of the pear, simmer for 15 to 20 mins

Serve on a plate by placing the orange slice on the bottom and placing the pear upright on the orange slice. Spoon the wine reduction over the pear and serve. Great served warm or chilled!

Available from your local nutrition and healthy lifestyle retailers. Call Tree of Life on 01782 567100 for your nearest stockists or visit:

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“Vegan diet is Charity campaigner and committed vegan Heather Mills has won a host of medals competing for the British Disabled Ski Team over the past year. Here she talks to Your Healthy Living about how her vegan diet and natural approach to health and wellbeing have contributed to her success Congratulations on your medalwinning performances in Austria and Colorado competing for the British Disabled Ski Team. How did you get into competitive skiing? Heather: Someone spotted me skiing really fast in Austria and suggested I try out for the team. I wanted an honest opinion so I met with an Austrian coach who has trained many great skiers. He told me I had potential but had to get a good prosthetic ski leg. After two years of injuries trying to make one work we finally got there. Abdo from the London Prosthetic Centre worked hard with me on the design and now I have a leg that stays on! I then met with two coaches from the British Disabled Ski Team who saw me ski and I made it into the development squad.


What do you think your chances are for winning a place at the 2014 Winter Paralympics? Heather: It would be a dream come true but like all competitors there is a system and we all have to collect enough points over the season. I’ve always loved sport and to compete at that level at my age [Heather is 44] and get to the Paralympics would be the ultimate honour.


What does your training regime involve?

Heather: Downhill skiing probably takes up about 50% of my time. This does not mean straight down – you have to turn very fast, with many gates. I spend

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much of my time on the mountains of the Molltal, Innerkrems and Hintertux in Austria, rising at 4.30am to drive to the piste and start training. I spend two hours a day in the gym five days a week after four hours ski training to build strength and power. I have skinny legs (due to the atrophy all amputees have) but they are very strong as I have always done a great deal of sport.


As a vegan have you encountered any problems maintaining your energy levels? Can you give us an example of your daily diet? Heather: I’m definitely never short of energy, as everyone who knows me will testify! Most days I’ll have porridge for breakfast – I make it with organic jumbo oats that I soak the night before in oat milk – with sliced almonds, raisins and sultanas. Before training, I’ll eat some protein with steamed spinach or broccoli. Afterwards, I drink a massive pea protein smoothie that I fill with avocado, berries, banana and soy milk. I get very hungry on the slopes so I carry my own energy balls made from fruit, linseed and nuts to munch on. I make a huge batch, freeze them then take five or so out with me. For dinner I’ll have vegan sausages with red onion gravy, mash, steamed kale and roasted carrots covered in French mustard. Touch wood, I have not been sick or had a cold for a decade, whilst everyone around me gets sick. I believe it is because I am a healthy vegan and my immune system is kept strong.

keysuccess to my


What first prompted you to follow a vegan diet?


What effect has it had on your health?

Heather: I first adopted a vegan diet rich in vitamins, minerals and proteins after being badly injured in an accident in 1993 when I was hit by a speeding police motorbike. I lost the lower part of my left leg and suffered severe injuries to my head, pelvis, ribs and lungs. I became vegan to help the healing process, and I healed very quickly.

Heather: When I became vegan, I started to feel so ‘alive’ again! After coming off meat and dairy, I embarked on a wholefood vegan raw food diet. The pills in the hospital I had been given for my limb infections and other injuries were replaced by enzyme-rich wheat grass shots and garlic poultices that were applied to my wound. In just a matter of weeks my radical change in diet and plant-based remedies led to a miraculous recovery. I wanted to shout from the rooftops about it and tell the world about the wonders of a plantbased diet.


Apart from the skiing, what other sports or forms of exercise do you enjoy? Heather: I love swimming, ice skating, biking, rollerblading, dancing, going to the gym – virtually all sports!


Do you like to take a natural approach to health and wellbeing?

Heather: After my accident I started out on a journey of belief in the healing power of the natural world. That faith still gets stronger and stronger with every passing day. To witness such a miraculous recovery of my physical body by embracing the natural and the organic was an incredibly life affirming experience. It shaped the rest of my life. December 2012

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How will you be celebrating Christmas this year?


Lastly, what projects will you be working on over the coming year?

Heather: I’ll be celebrating Christmas with family. Normally in the UK I cook for 25 people but this year we are going to ski on Christmas day and head back for a vegan Christmas roast afterwards. It will consist of a Redwood turkey-style roast, roast potatoes, parsnips, sweet potatoes, roasted garlic, shallots, kale, broccoli, carrots and dairy-free cauliflower cheese.

Heather: We’ll be looking to expand Redwood, my vegan food business. We now produce 80 different animal-free foods and are getting a great deal of interest from companies round the globe who want to start importing the range. We’re also hoping to get many more of our foods on menus in cafes, pubs and hotels throughout the UK so that vegans get much more choice when they eat out. I also own VBites, a vegan cafe in Brighton that has been going great guns for four years now. Most of the customers are very surprised carnivores who soon convert!

Redwood’s vegetarian and vegan friendly foods can be found in good health food shops nationwide. Heather’s cookbook, Love Bites (priced at £9.99 with proceeds going to charity), is full of ideas for recreating meat-free versions of traditional family favourites. You can buy it online at December 2012

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Now’s the time to... jan








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Editor's choice

This month’s editor’s choice is a product specifically for men over the age of 50. Brizo is a new soy food supplement containing proteins and amino acids. Benign Prostate Hyperplasia is a condition where there is an increase in the size of the prostate gland without the presence of malignancy. Brizo could be helpful as research has shown that significant beneficial effects can be felt after just eight weeks.

Traditionally Christmas is a time when we eat and drink a bit too much, so what better way to work off those extra calories than by taking a walk in the countryside? This December marks the Festival of Winter Walks, which is being organised by the walking charity, Ramblers. Hundreds of free woodland walks will be taking place across the country from 22 December to 6 January, with each one being guided by a member of Ramblers. All are free, fun and open to anyone from toddlers to grandparents. It’s a great opportunity to discover the benefits of walking while making the best of the winter light. To find out more, visit

...get your Santa suit on! If an after-Christmas walk is a bit too tame for you, and you’d rather go for a run, why not sign up to one of the many Santa Jogs taking place across the country this month? These charity fun runs are being organised to raise funds for the British Heart Foundation. Upon registration, adult entrants receive a Santa suit to wear on the day, whereas kids are encouraged to take part in fancy dress. The length of the run varies depending on the location. To find an event in your local area visit

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...hold a crackin’ tea party! It’s time to put the kettle on and get baking as December is the time to take part in Wallace and Gromit’s Great British Tea Party. This is the fourth year that the event has taken place, with all proceeds going to Wallace and Gromit’s Children’s Foundation for sick children in hospitals and hospices around the UK. Getting involved is easy – just get together a group of family, friends or colleagues and hold a tea party, with everyone making a donation to take part. You might also want to hold a quiz, play some games or show a Wallace and Gromit film. To register your event and receive a “crackin’ fundraising pack” visit

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Your Healthy Living Magazine December 2012  

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