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DECEMBER 2016 www.yourhealthyliving.co.uk

YOUR EXPERTS

How to survive the party season

FREE magazine

YOUR HEALTH

Wave goodbye to Christmas stress YOUR LIVING

Get cosy with Danish hygge

Announcing the winners of our annual awards!

LUCY WATSON

“My vegan lifestyle” PLUS

Christmas party beauty tips, warming winter drinks, natural health news and research, fabulous giveaway prizes, plus all the latest natural health and wellbeing products!

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DECEMBER 2016 / www.yourhealthyliving.co.uk © In cover image of Lucy Watson hair by Lamphane from Michael Van Clarke.

Yourhealth 4 Health News: All the latest news and research from the world of natural health and wellbeing 12 Celebrity Health: Made in Chelsea star Lucy Watson talks about the health benefits of going vegan

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25 Your Natural Beauty: News and tips for looking naturally beautiful! 34 Your Health: Don’t panic! Our expert tips will help to keep seasonal stress at bay

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38 Your Healthy Living Awards Results: We reveal the results of the 2016 Your Healthy Living Awards 42 Your Health: How to look after your digestive system this Christmas

Yoursfor free

Hello...

5 Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!

Yourliving 16 Your Mind: Tips for coping with negative people and combating anxiety 18 Your Look: Tips for looking festively fabulous at the Christmas party 48 Your Body: How to keep on running throughout the cold winter months

Yourfood 50  Your Food: Celebrate Christmas in cosy Scandinavian style with these delicious recipes

Yourexperts 14 Health Q&A: Our experts answer your questions on natural ways to soothe headaches, cutting down on sugar and going gluten-free

Well, in the words of Bing Crosby, it’s beginning to look a lot like Christmas. December is always such a hectic whirl of Christmas parties, present shopping and general overindulgence. It’s no wonder many of us find it all a bit stressful. If your festive to-do list is starting to look a bit overwhelming, don’t panic. We have plenty of useful tips for how to cope with seasonal stress on page 34. And if you are already experiencing some of the side effects of too many mince pies and sherries, take a look at our expert advice on page 42 as it will help you to survive the party season without too much digestive discomfort. I hope you enjoy our interview with this month’s celebrity, former Made in Chelsea star Lucy Watson. As a committed vegan and animal rights campaigner, she has plenty of tips for how to follow a vegan lifestyle on page 12. Our recipe pages this month are bursting with healthy and delicious festive meal ideas based on the Danish concept of hygge – entertaining in a cosy and intimate way. Do let us know if you try any of them out, and send us a picture on social media! Wishing you a wonderful Christmas!

Liz Parry | Your Editor

22 Here to Help: Independent health store advice on warming winter drinks from the Natural Food Company in Nottingham

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/YourHealthyLivingMagazine YHLMag /YHLMag Official magazine of Tree of Life, natural health suppliers. Your Healthy Living magazine is distributed through the largest wholesaler in the natural products industry, Tree of Life. Should retailers require more copies, simply use order code 0003 and these will be delivered subject to availability. December 2016

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THE TEAM EDITOR Liz Parry liz@jfnproductions.co.uk PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk GROUP AD MANAGER Heidi Thoday heidi@jfnproductions.co.uk PRODUCTION Kirsten Butler copy@jfnproductions.co.uk DESIGN Anthony Sihapanya anthony@jfnproductions.co.uk MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk

Visit: www.yourhealthyliving.co.uk for all our competitions and online magazine.

SUBSCRIBE NOW

FREE

and receive a FREE gift! When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a fantastic free gift – an Aloree hand cream worth £12.50. The natural moisturising and nourishing ingredients in this hand cream work together with the chlorophyll to protect your hands against premature ageing, leaving them soft, soothed and hydrated during the cold winter months. Subscribe today at www.yourhealthyliving.co.uk/subscribe

Your Healthy Living, JFN Productions Ltd, Unit E Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. © 2016 Published by JFN Productions Ltd. Information in Your Healthy Living Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorinefree paper derived from sustained forests. Please recycle.

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Healthnews

NEWS& Read more health news at www.yourhealthyliving.co.uk

research A tired nation

A new study has revealed that a third of Brits (37 per cent) feel that they do not get enough sleep. Furthermore, of the 13 countries surveyed, those living in Britain were found to be the most exhausted. The results also showed that 44 per cent of British adults feel too tired to exercise, with women being more affected by this than men. The survey was conducted by insurance company Aviva.

Vitamin D may help children with autism Symptoms of autism in children, including hyperactivity and social withdrawal, were shown to improve after supplementation with vitamin D3, according to the results of a recent study. The researchers conducted a double-blind, randomised clinical trial (RCT) on 109 children with autism spectrum disorder (ASD). The group consisted of 85 boys and 24 girls aged between three and 10. Over a period of four months, the children either received a daily dose of 300 IU vitamin D3/kg/day (with a maximum of 5,000 IU/ day) or a placebo. The severity of their autism and social maturity was measured. The results showed that the vitamin D supplementation was “well tolerated” by the children and that autism symptoms “improved significantly” in the group who took the daily dose of vitamin D3, but not in the placebo group. Study author Khaled Saad said: “This study is the first doubleblinded RCT proving the efficacy of vitamin D3 in ASD patients. Depending on the parameters measured in the study, oral vitamin D supplementation may safely improve signs and symptoms of ASD and could be recommended for children with ASD. At this stage, this study is a single RCT with a small number of patients, and a great deal of additional wide-scale studies are needed to critically validate the efficacy of vitamin D in ASD.” The results were published in the Journal of Child Psychology and Psychiatry.

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FRUIT AND VEGETABLE-RICH DIET MAY HELP PATIENTS WITH ALS New research has shown that diets rich in fruits and vegetables may be linked with better function in individuals with Amyotrophic Lateral Sclerosis (ALS). ALS, which is also known as motor neurone disease (MND), is a severe neurodegenerative disorder that causes progressive muscle atrophy, paralysis, and eventual respiratory failure. Researchers from Columbia University's Mailman School of Public Health evaluated nutritional information from 302 patients, with an average age of 63, who had ALS symptoms of 18 months or less. ALS function and respiratory function were both measured. The findings showed an association between better function and greater intakes of antioxidant nutrients and foods high in carotenoids. The study authors concluded that: “Those responsible for nutritional care of the patient with ALS should consider promoting fruit and vegetable intake since they are high in antioxidants and carotenes.”

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ADDED VITAMIN D

WIN!

HEALTHY MINERAL DRINK Looking for a once-a-day mineral drink with added vitamin D? A.Vogel Balance Mineral Drink contains zinc, potassium, vitamin D3, calcium and magnesium as citrates (for better absorption). This naturally flavoured drink is lactose and gluten-free and suitable for vegetarians. 15 readers will each win a pack containing seven 5.5g sachets worth £6.99. DRAW CODE: YHL-VOGEL-1216

WIN! FREE PRIZE DRAWS

££££s worth of fantastic health products to be given away this month. Enter the free draws today!

WIN! MINERAL SALTS

WIN!

NATURAL BATHTIME GOODNESS

We have an amazing prize to give away from Westlab, the mineral bath salts brand! One lucky reader will win Westlab’s award-winning collection of wellbeing Body Scrubs and Bath Soaks, plus the entire new SuperSalts range! Blending mineral-rich salts with active botanicals for pure, natural bathtime goodness. The prize is worth £79.32. DRAW CODE: YHL-WESTLAB-1216

EVERYONE WINS!

PURE KRILL OIL

HELP FOR PMS

WIN!

Cleanmarine® for Women contains key ingredients which may help alleviate PMS symptoms. Made from pure krill oil combined with soy isoflavones (a type of phytoestrogen), rosemary oil, vitamin D and vitamins B1, B2 and B6, the product targets hormone balance, energy production and skin health. Two readers will win a box worth £22.99. DRAW CODE: YHL-CLEAN-1216

CRUELTY FREE

NATURALLY BEAUTIFUL HAIRCARE

WIN!

Tints of Nature products maximise the use of natural and certified organic ingredients. All products in the colour and care range are free from SLS/SLES, salts and plastics and are gluten-free, vegan and vegetarian-friendly and cruelty-free. Ten readers will win a Hair Colour (permanent or semi-permanent), a Hydrate Shampoo, a Hydrate Conditioner and a Hydrate Treatment worth £33. DRAW CODE: YHL-TINTS-1216

AWARD WINNING!

FRAGRANCE FREE LAUNDRY LIQUID

WIN!

Bio-D’s fragrance free Laundry Liquid has been voted Best Eco Product in the YHL Awards! Bio-D products are suitable for use by those with eczema, asthma and other allergies, and are Vegan Society and Cruelty Free International approved. Five readers will receive a 1 litre bottle of fragrance free liquid plus a bottle of Fresh Juniper worth £9.49 DRAW CODE: YHL-BIOD-1216

CHOOSE YOUR OWN PRIZE Good Health Naturally stocks a range of supplements and natural health products from serrapeptase to curcumin and krill oil. Featuring unique formulations, there is a supplement to help any health problem. Six readers will win a £50 voucher, plus every entry will receive a £5 voucher, to spend on any product in the Good Health Naturally store. DRAW CODE: YHL-GHN-1216

HOW TO ENTER CLOSING DATE: 31 January 2017 Just visit www.yourhealthyliving.co.uk

WEB

and enter your details and the Free Draw Code (eg YHL-BIOD-1216)

EMAIL

Or email win@jfnproductions.co.uk

with the Free Draw Code (eg YHL-BIOD-1216) in the email subject box.

POST

Or post your name and address

with the Free Draw Code (eg YHL-BIOD-1216) to: Reader Offers, Your Healthy Living, JFN Productions, Unit E, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN. (Entries on postcards or sealed envelopes only please.) Also, please note that you can enter multiple giveaways on one postcard.

Your Healthy Living Prize Draw Terms & Conditions You may enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK 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 JFN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. For full terms and conditions visit www.yourhealthyliving.co.uk December 2016

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Healthnews

Help to avoid:

Liver problems By Nutritional Therapist Georgie O’Connor for CNM (College of Naturopathic Medicine).

VeggieWorld comes to London VeggieWorld, an established European vegan event, will be coming to the UK for the first time in 2017. VeggieWorld London will take place on 8 and 9 April at Kensington Town Hall and promises to include a packed programme of talks and cookery demonstrations as well as around 70 stalls showcasing vegan foods, make-up, beauty products, fashion and more. There will also be a food court offering a wide range of vegan caterers and a charity marketplace, where visitors can find and discuss opportunities to volunteer or work within the sector. VeggieWorld is the oldest and largest exhibition of the vegan lifestyle in Europe, attracting on average 8,000 visitors at each of its events in countries ranging from Germany and the Netherlands to France and Spain. 2017 will be the year that the UK becomes part of this major international community. Visit www.veggieworld. de/en/event/london-en for more information.

BREWING SUCCESS FOR HEALTHY TEAS Tea-drinking may be something that has traditionally been associated with the older generation, but new research from data analysts Mintel shows that healthy speciality teas, green tea and fruit teas are becoming increasingly popular with younger consumers. “To ensure tea continues to be a hero product going forward, focus must be placed on targeting, and gaining support from, a more youthful audience,” says Gill Green, marketing director with Wessanen UK. “A key trend that we have spotted is that although consumers are drinking tea in a lower volume, they are willing to pay more for products as their interest in different tastes increases. This applies to young people especially as we understand that they want specific teas to fit with their lifestyle. At Clipper, we’ve developed a range of teas that are perfect for those with busy schedules and that also help to support everyday wellness and routine. We are dedicated to educating a younger audience about the many tea options that are available, while also playing a role in driving category growth as a whole.” To find out more about the latest healthy hot drinks options, turn to page 22.

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The liver has an amazing range of jobs to do in the body; it regulates hormones, stores vitamins and minerals such as vitamin D, K and iron; it acts as an energy reserve, and helps to fight off infections as part of the immune system. But the role it is most famous for is detoxification. There is no artificial organ capable of performing all of the intricate functions of the liver, so it pays to look after the one we’ve got! At any one time 15 per cent of the body’s total blood volume is flowing through our liver. It has to break down and process all the nutrients from the digestive tract as well as mop up and package up all the waste products and toxins. So, it’s worth bearing in mind that if the pathways of excretion aren’t working correctly, i.e. if you suffer with constipation or frequent urinary tract infections, then the liver will come under tremendous strain. The liver can regenerate itself but it can only do so much before its power of regeneration can get overwhelmed. Symptoms of an unhappy liver include emotional problems, nausea, dizziness, headache, cramping, menstrual problems, jaundice, weak or blurry vision, and digestive disorders/food intolerances. So what can we do to help? Ensure you get lots of B vitamins, antioxidants and vitamins A, C and E, and good quality protein typically found in wholegrains, bananas, fresh and frozen vegetables and fruit (particularly berries), quinoa, avocado, and almonds, along with phytochemicals specifically found in garlic and cruciferous vegetables (such as broccoli, cabbage, Brussel’s sprouts). Opt for organic to reduce the liver’s work. A simple daily practice that helps to keep the liver functioning optimally is a glass of warm water and lemon first thing in the morning. You’ll be amazed at the boost to your sense of wellbeing.

CNM trains students for successful careers in natural therapies. www.naturopathy-uk.com 01342 410505. December 2016

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Need to focus on your vision?

BOOK SHELF

Riboflavin contributes to the maintenance of normal vision

We take a look at some of the newest natural health books and DVDs 10-Minute Recipes: Fast Food, Clean Ingredients, Natural Health by Liana

Werner-Gray (£13.49, Hay House UK) If you ever thought eating delicious, healthy foods was too time-consuming and complicated then this book is for you. Liana shares hundreds of nourishing recipes and also delivers advice on good nutrition, tips for shifting toxic habits and guides for specific goals such as weight loss, reducing inflammation and increasing energy.

MOST POWERFUL Simply take one full dropper daily, swish around the mouth and then swallow. One bottle will last for about 1 month. The nutrients that absorb under the tongue can be in the eye within 2 minutes! You can take two droppers daily if needed.

The Wholefood Pantry by

Amber Rose (£19.99, Kyle Books) This new book is the essential guide to rebuilding your kitchen with simple, wholesome and tasty recipes for stocks, sauces, spice mixes, butters, flavoured oils and more. Learn the art of fermenting to create your own kimchi and pickles, and discover how to make nut milks, creams and even cheeses.

Feed Your Brain: 7 Steps to a Lighter, Brighter You! by Delia McCabe

(£16.95, Exisle Publishing) Feed Your Brain features a seven-step programme which explains the science behind how the brain works and shows how vitamins, minerals, fats, oils, carbohydrates and proteins affect brain function. The book also includes delicious, quick and easy recipes.

December 2016

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What's in MaxiFocus™

Maxi Focus™

Lutein Zeaxanthin L-Taurine Vitamin E Bilberry Extract Ginkgo Biloba Extract

✔ ✔ ✔ ✔ ✔ ✔

Niacin Vitamin A Vitamin D

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Thiamin Riboflavin

✔ ✔

Vitamin B6 Folate Vitamin B12

✔ ✔ ✔

Biotin Pantothenic Acid Iodine

✔ ✔ ✔

Magnesium Zinc Selenium

✔ ✔ ✔

Copper Chromium Phosphatidylserine

✔ ✔ ✔

Trimethylglycine Vanadium

✔ ✔

x24

£34.95 LUTEN & ZEAXANTHIN

£26.95 n Unique formulation n x24 special nutrients n High amount of Lutein & Zeaxanthin n Up to x9 better than a tablet n Dropper delivery for best results

AVAILABLE AT YOUR LOCAL INDEPENDENT HEALTH STORE OR FROM GOOD HEALTH NATURALLY* Telephone: 03337 777 333 www.GoodHealthNaturally.com *10% off with Good Health Naturally till the end of December using code VISION

WANT TO STOCK MAXIFOCUS? CALL WHOLESALE HEALTH 01606 889 905

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Healthnews

EDUCATION

CHRISTMAS DE-STRESS – NOT DISTRESS! Our regular columnist, A.Vogel’s education manager, Alison Cullen, looks at some natural ways to stay on top of your game throughout the festive season Dreading the party nights? Shuddering at the thought of Santa? Does your to-do list already stretch several times around the block? The advent of the merry months of festivities can be more conducive to despair than delight, but with a little strategising and a few cunning plans, you could be sailing into 2017 feeling as if the elves are actually on your side.

Energy

n Decide firmly that you will be in bed and preferably asleep by 11pm every night for a fortnight, and see how much better you look and feel. Your memory will improve and you’ll feel more in control and even-tempered. n Choose non-caffeinated drinks such as soothing lemon verbena, lemon balm, ginger and cardamom, and berry juice concentrates which are hot and comforting. n Try a mixture of valerian and hops to get you nodding peacefully at the prescribed hour. These herbs also help you sleep more soundly, passing through all the five stages of sleep to ensure you process the day’s happenings and wake feeling refreshed.

Stay strong

When you’re stressed, your immune function is lowered. If you get ill then it’s just another source of stress. If you know you are going to be under pressure, try taking Echinacea on a daily basis and always read the leaflet. If you’re travelling during the holidays, take Echinacea, as exposure to large crowds can lead to colds and flu. Echinacea has been shown to reduce the risk of infection on planes, for example, so it’s worth having to hand.

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Maternal deficiency in vitamin B12 linked to risk of diabetes in children Children of mums-to-be who are deficient in vitamin B12 whilst pregnant may go on to develop health problems such as type 2 diabetes, according to new research. The findings were presented at the UK Society for Endocrinology Annual Conference in Brighton. Researchers from the University of Warwick discovered that babies born to mothers who were deficient in vitamin B12 had higher-than-normal levels of leptin, a hormone which controls feelings of hunger and satiety. High levels of this hormone have previously been found in individuals who are obese. This can lead to leptin resistance, persistent overeating and an increased risk of insulin resistance, which in turn can develop into type 2 diabetes. Senior author Ponusammy Saravanan, PhD, FRCP, has stated that the findings signify the importance of good nutrition before and during pregnancy.

Editor’s Choice

your

healthyliving This month’s Editor’s Choice product is OptiBac Probiotics ‘One week flat’. This high-quality, short-term course of live cultures includes strains such as L. casei Rosell-215 and L. acidophilus Rosell-52, as well as FOS fibres. ‘One week flat’ is also gluten-free and therefore may be especially suitable for those with bloating. Why not put it on your Christmas wish list?

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HELP FIGHT COLDS AND

FLU

with Echinaforce

Hot Drink

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Echinaforce Hot Drink Cold & Flu Echinacea concentrate for oral solution

Available from health food stores. For further information please visit www.avogel.co.uk or call our helpline on 0845 608 5858.

PG 4-11 NEWS+GIVAWAYS.indd 9 26860 Echinaforce hot drink Ad Your Healthy Living A4.indd 1

3803

Traditional herbal medicinal product used to relieve the symptoms of the common cold and influenza type infections, exclusively based upon longstanding use as a traditional remedy. Always read the leaflet.

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You’ll

LOVE GREAT BUYS AT YOUR HEALTH STORE

DO TRY! Manuka Health MGO Manuka Honey WHY SO GOOD? Manuka Health was the first company in the world to certify manuka honey according to methylglyoxal content, the natural compound in manuka honey. Each MGO™ Manuka Honey product is tested and certified to contain a minimum level of methylglyoxal, ranging from 30mg/kg to 550mg/kg in the company’s highest grade MGO™ 550+ Manuka Honey. ANYTHING ELSE? It is certified Manuka Honey from beehives in remote and pristine areas of New Zealand, with full traceability from beehive to shelf. AVAILABLE FROM? Independent health food stores and online at www.manukahealthuk.com

HAVE YOU TRIED? Eat Real Quinoa Chips WHY SHOULD I TRY THEM? These Quinoa Chips are free from wheat (but not gluten), do not contain artificial colours, preservatives and additives and do not contain any of the 14 declarable allergens. The chips are suitable for vegans. WHAT FLAVOURS ARE THERE? Sour Cream & Chives, Sundried Tomato & Roasted Garlic, Chilli & Lime, Hot & Spicy and Plain. AVAILABLE FROM? Independent health food stores, Holland & Barrett, Wholefoods, Planet Organic, As Nature Intended, selected Tesco Stores (wholefoods fixture) and Grape Tree. Visit www.eatreal.co.uk

WHAT’S THIS? A.Vogel Molkosan Fruit Digestion contains lacto-fermented whey, rich in L+ lactic acid, with the added benefit of calcium, contributing to the normal function of digestive enzymes. TELL ME MORE! The fruity taste comes from the delicious aronia berry and pomegranate juices. What’s more, Molkosan Fruit Digestion is lactose, yeast and gluten-free. HOW MUCH? £7.39 for 200ml AVAILABLE FROM? Health food stores nationwide. For more information visit www.avogel.co.uk

HAVE YOU TRIED? Sinuforce Nasal Spray TELL ME MORE! This natural decongestant provides natural relief from nasal congestion, nasal catarrh or runny nose. It contains peppermint and eucalyptus oil to ease breathing, and chamomile oil which has a soothing effect on your nose. It also reduces swelling of the nasal mucous membranes, but leaves the natural protective function intact. HOW MUCH? £7.35 for 20ml AVAILABLE FROM? Health food stores nationwide. For more information visit www.avogel.co.uk

DO TRY: Red Peony Menopause Tincture from Hughes Health. WHY SO GOOD? This is the natural alternative to HRT. Unlike other herbal remedies Peony has no oestrogenic/ hormonal activity and is a safe treatment for menopausal symptoms. The tincture won’t interact with other medications and is fully registered with the MHRA and the European Traditional Herbal Medicines Directive. HOW MUCH? Each 100ml bottle retails at £19.99 and will provide a onemonth supply. AVAILABLE FROM? Independent health food stores or online from www.hughes-health.com

HAVE YOU TRIED? Suma Wholefoods Nut Roast (with gluten-free alternatives) WHY SHOULD I TRY IT? Suma’s take on nut roast strikes the right balance of flavour and simplicity. Packed full of nutrition, these are savoury, satisfying and are sure to be a favourite all year round. Regular and gluten-free alternatives are available. Simply add water, pop the mix in a roasting tin and bake in the oven. HOW MUCH? RRP £2.45 for the 340g gluten-free option as well as the 370g regular option. AVAILABLE FROM? Your local, independent health stores and retailers, and direct online at www.suma.coop/wholesale

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TACKLE GREYING HAIR Oxford Biolabs Melaniq is a vegetarian-friendly and drug-free food supplement produced using natural ingredients. HOW DOES IT WORK? An insufficient supply of copper results in a reduced activity of tyrosinase, leading to lower pigment production and greying hair. Melaniq can help to restore healthy copper levels and thus contribute to the maintenance of your hair colour. AVAILABLE FROM? www.melaniq.com

WANT LUSCIOUS LOCKS? Tints of Nature Dry Shampoo is a unique, lightweight and veganfriendly blend of natural and organic ingredients to gently but effectively absorb excess oil and moisture from the hair. TELL ME MORE! Packaged in a handy, eco-friendly travel size bottle with over 100 washes, the nonaerosol pump dispenses just the right amount of product to leave your hair feeling soft, fresh and manageable. AVAILABLE FROM? Independent health food stores. Visit www.tintsofnature.com

WISE BUY! Profusion Organic Kombucha is made using organic sencha green tea infused with the finest selected organic ingredients WHY SO GOOD? The new Profusion Kombucha range is raw, fermented and unpasteurised. Quench your thirst with three fresh and fruity flavours: Maca, Coconut & Pineapple; Baobab, Mint & Pomegranate or Turmeric, Ginger & Lemon. Suitable for vegans and contains only 59 calories per bottle! HOW MUCH? £2.79 for 330ml AVAILABLE FROM? Independent health food stores. Visit www.profusionorganic.co.uk

AWARD-WINNING! Bio-D’s fragrance free Laundry Liquid has just been voted YHL’s Eco Product of the year, but did you know the liquid also comes in the distinctive, soothing scent of Lavender, and the rich, lively fragrance of Fresh Juniper? TELL ME MORE! The non-biological, concentrated formula can be used in automatics, twin-tubs and for washing delicate fabrics by hand, and works at low temperatures. Containing no optical brighteners or other nasties, it is suitable for use by those with eczema, asthma and other allergies, and is approved by the Vegan Society and Cruelty Free International. HOW MUCH? From £4.99 AVAILABLE FROM? Independent health food stores, selected Oxfam stores and online at www.biodegradable.biz

DO TRY! Eat Real Quinoa Puffs and Quinoa & Kale Puffs WHY ARE THEY SO GOOD? These tasty, healthy snacks are available in Quinoa or Quinoa & Kale. Choose from Jalapeño & Cheddar or White Cheddar flavours. TELL ME MORE! These Quinoa Puffs are vegan, gluten-free and free from all allergens, artificial colours, flavours and preservatives. They’re also a great way to consume quinoa and kale! AVAILABLE FROM? Independent health food stores, Holland & Barrett, Wholefoods, Planet Organic, As Nature Intended, selected Tesco Stores (wholefoods fixture) and Grape Tree. Visit www.eatreal.co.uk December 2016

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ENJOY A SUPERCHARGED BATHING EXPERIENCE: with Westlab’s new Super Salts bath salts. TELL ME MORE! Westlab has blended its signature mineral-rich salts with carefully selected active ingredients such as arnica, seaweed and colloidal oatmeal. WHAT’S IN THE RANGE? Epsom Muscle Relief, Himalayan Body Cleanse and Dead Sea Skin Repair. Designed to help cleanse, nurture and repair – now your relaxing bath can provide even more health and wellbeing benefits! AVAILABLE FROM? Independent health stores nationwide and www.westlab.co.uk

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vegan

Celebrity health

“My

lifestyle” ©Lucy Watson by Eva K. Salvi for L. K. Bennett

Made in Chelsea star Lucy Watson talks to Liz Parry about the health benefits of going vegan

F

or the past four years, Lucy Watson has been a main character in the E4 reality TV show, Made in Chelsea. During that time, the 25-year-old has pursued a successful modelling career, launched her own jewellery line and become a global ambassador for the animal rights organisation PETA.

and spinach. I eat a lot of meat alternatives. This can vary from tofu to things like this high protein food called seitan. Also Quorn have created a vegan alternative now. I eat a lot of lentils, brown rice, sweet potatoes, beans, vegetables, all those kinds of things. I get quite inventive. It’s a good diet. I don’t feel like I am missing out at all.

You are a big supporter of animal rights and you’re also a vegan. Tell us how this came about. Lucy: I grew up on a farm in Surrey and I became vegetarian when I was five because I had a close-to-home experience with one of our lambs, which we kept like a pet, but it mistakenly went to the slaughterhouse. It was really traumatic at the time and I became very close to the animals on the farm. I was obsessed with them and it all spiralled from there. Since then I became pescatarian for a long time until I became vegetarian when I was about 20. Then I became vegan earlier this year because I watched a documentary called Cowspiracy. Basically, it shows the effect that eating meat is having on the planet and also shows how the dairy industry is just as cruel as the meat industry, so that’s why I made the decision.

Do you enjoy cooking then? Lucy: Yes. I’ve always been quite a lazy eater and I used to order in over the last few years, but when I became vegan, it became more difficult to do that, so it encouraged me to cook a lot more. Now I really do enjoy it. I cook for myself, and sometimes my boyfriend, and I even cook for my dog!

Tell us about your work as an ambassador for PETA. Lucy: I have had a few campaigns with them. My first campaign was an anti-fur campaign. Growing up and living in London, it is very common to see people wearing real fur and it is associated with luxury, so I wanted to do the opposite and show the cruelty of the industry. When I joined Made in Chelsea it gave me a great platform so I wanted to put it to good use. I did a vegetarian campaign with PETA and I’ve also done an anti-down campaign with them earlier this year. What is your daily diet like? Lucy: For breakfast I normally eat scrambled tofu with soy sauce and vegetables, peppers 12

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Is your dog vegetarian? Lucy: At the moment he eats fish but he has a lot of vegetables in his diet. He eats carrots, broccoli, sweet potato and brown rice. I give him a good diet.

“Before I became vegan I used to get ill all the time. I feel so much healthier now. Also I have more energy and my skin is really clear.”

What health benefits have you discovered since you became vegan? Lucy: Before I became vegan I used to get ill all the time. I’d probably get a cold or something sinus-related every three weeks and that has stopped happening. I feel so much healthier now. Also I have more energy and my skin is really clear. I rarely get any pimples. A friend of mine who had eczema for her whole life turned vegan and she managed to completely get rid of her eczema. What do you think you might be eating for your vegan Christmas dinner? Lucy: I love roast potatoes, parsnips, Brussels sprouts – all those kinds of things. I just eat all of those things and then have some sort of vegan meat with gravy. I really want to find a recipe for vegan Yorkshire puddings. What’s the biggest challenge of being vegan? Is it a challenge eating out? Lucy: It’s quite hard but I have learnt where

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Lucy Watson

to go and which places are best, so I avoid certain places. Luckily my friends are really interested in trying out new places so I’ve always got someone to go with me, and I don’t feel pressured to go to places that I can’t really eat at. It’s becoming a lot more popular in London. A lot more restaurants are opening, which is good. Do you take any supplements? Lucy: I have been taking vitamin B12, although I recently stopped taking it because I find it hard to take pills as they make me feel sick. I also take calcium, but I don’t really want to be taking too many pills. I don’t think it is good to rely on huge amounts of supplements so the more natural the better. Do you make a conscious effort to avoid sugar? Lucy: I have sugar every now and then but I don’t have a very high sugar diet. I think a lot of sugar comes from dressings, sauces and processed foods, but I don’t really eat a lot of that. I cook with a lot of organic vegetables and rice. I do have a sweet tooth though and I do love the occasional pudding but I don’t eat a lot of processed sugar. What types of exercise do you enjoy? Lucy: I do yoga and Pilates. I used to go to the gym a lot and I never really noticed a huge amount of difference in my body. But when I started doing yoga I was becoming a lot more toned and I wasn’t having to do as much to get there. It has a much more positive effect on my body and my mind because I find it really good to de-stress. Pilates is similar to yoga but it’s a bit more intense, so I’ll do that if I’ve had a bad week or if I haven’t worked out much. Now that you have left Made in Chelsea, what career plans do you have for the future? Lucy: I want to be doing a lot more with animal charities and to promote and educate people on the issues associated with animal cruelty. I've recently launched my own cruelty-free make-up line, Basic Bitch, which is approved by PETA. I've also started a YouTube channel where I talk about cruelty-free make-up and the vegan diet; I give tips and stuff on there. I’ve got a jewellery brand which I started three years ago and I’m going to bring out a new collection by the end of the year. I’m working towards potentially working in TV again – maybe in documentaries – so we will see what happens with that.

Keep up to date with Lucy’s news and latest campaigns by visiting www.lucy-watson.com December 2016

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Yourhealth

Q&A Your health

You asked: “I have always had a sweet tooth but I have gained a bit of weight in recent years and I would really like to cut down my sugar intake. Do you have any tips?” MARISA PEER ANSWERS: “Sugar is highly addictive and, like all addictions, finding out how to stop craving sugar is to stop eating it. Once you stop eating it the craving goes away, but you have to avoid it for about three months in order to cure the addiction. During the first few days/weeks without sugar, if you crave something sweet, break a 500mg capsule of L-glutamine onto your tongue and it will end the craving. Sugar cravings are often a sign of being low in zinc, magnesium and chromium. Take a combined chromium, magnesium and calcium supplement as this will balance your blood sugar levels. As your levels balance, the craving for sugar decreases. Always take it on a full stomach. Foods rich in magnesium are apples, avocados, brazil nuts, celery, parsley and fish. Chocolate is high in magnesium so if you crave chocolate you are probably lacking in this mineral. Take a B complex vitamin every day. B vitamins are effective in curbing cravings because they provide a boost to the adrenal system. When the adrenal system is not functioning well, cravings for sugar increase. Also take a daily zinc supplement. Zinc can reduce sugar cravings. Prawns, pumpkin seeds and almonds are rich in zinc and B vitamins. Low serotonin levels can trigger food cravings and bingeing. Increase serotonin by taking either 5HTP or L-tryptophan as it increases serotonin production. A boost in serotonin lifts the mood and reduces cravings for sugar. Foods rich in serotonin are eggs, coriander, bananas, avocadoes, poultry, pears and celery.”

n Marisa Peer is a nutritionist, therapist and author of You Can Be Thin. Visit www.marisapeer.com

You asked: “I often suffer with headaches but I don’t like taking painkillers. Can you suggest any natural approaches I can try?” SARAH JONES ANSWERS: “When you take over-thecounter painkillers all you’re doing is smothering your symptoms and ignoring the real issue of what triggers the headache. Natural remedies for headaches may take a bit more thought than simply popping a pill, but don’t brush them off. They won’t wreak havoc on your body like other over-thecounter or prescription painkillers do, and you’re less likely to become so dependent on them that you need them for every little ache. On the dorsum of the hand, between the first and second metacarpal bones, squeeze the skin as tight as you can and hold for as long as you can. This will relieve any tension in the neck, head and shoulders. And, instead of popping a pill when you get a headache, toss back some almonds. For everyday tension-type headaches, almonds can be a natural remedy and a healthier alternative to other medicines. They act as a pain reliever because they contain something called salicin, which is also an agent in popular over-the-counter painkillers. Try eating a handful or two of these wholesome nuts when you feel the ache start to set in.” n Sarah Jones is a leading holistic health expert. To find out more, visit www.sarahjonesuk.com

You asked: “I have just found out that I am gluten-intolerant. I love pasta and a slice of cake – help!” JULIETTE BRYANT ANSWERS: “You are not alone; many of the people I see in nutritional consultations have health issues with eating products that contain gluten. The good news is there are many tasty alternatives that you can try. I buy gluten-free flour (my favourite is buckwheat – despite the name, there is no wheat in it), which I use to make cakes, bread and pancakes. I would also recommend you look into making raw cakes, which are often made with a base of super-nutritional seeds or nuts. There are many great recipes out there. My favourite gluten-free pasta option is brown rice pasta. This is available as penne and spaghetti and is really delicious. I often serve it to friends and family with my Italian grandmother’s sauce recipe and people love it. They never know it’s gluten-free! You can also make raw ‘pasta’ by spiralising a courgette. It’s really fun to do and kids love making it. You will find many more restaurants offering gluten-free options now; so eating out is not as difficult as it once was.” n Juliette Bryant is an international nutritionist, superfood chef and author of the new recipe book Divine Desserts. Visit www.julietteskitchen.tv

Email your questions to liz@jfnproductions.co.uk You can also write in with your queries: Your Healthy Living Q&A, JFN Productions, Unit E, Blois Meadow Business Centre, Steeple Bumpstead, CB9 7BN. Or contact us via Facebook and Twitter /YourHealthyLivingMagazine @YHLMag See www.yourhealthyliving.co.uk for terms & conditions. We reserve the right to edit or shorten questions, and regret YHL and our experts cannot reply individually to your health and beauty questions. Facebook “f ” Logo

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December 2016

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FED UP OF THINNING HAIR?

Oxford-rooted hair regimen can boost your self-confidence Seasonal hair loss isn’t a myth, and for many people it’s a real problem. Around this time of year, a greater proportion of hair follicles will enter the telogen, or resting, phase of its life cycle, leading to increased levels of hair loss. To address the problem of thinning hair or a receding hairline, Dr Thomas Whitfield and the Oxford Biolabs team of scientists developed the naturallybased, scientifically-tested TRX2 Molecular Food Supplement for Hair. YHL: Dr Whitfield, what gave you the inspiration to begin developing a solution for hair loss? TW: The idea of creating TRX2 hit me when I was in Oxford, researching the process of hair loss. I better understood the causes and effects and, ultimately, the urgency of the issue for many – I’ve always wanted to find a solution for people who have a genuine need. YHL: What is the general mechanism of your flagship product? TW: Unlike some products, TRX2 has a credible scientific background and an

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essential formula that helps to stimulate potassium ion channels in hair follicles. We’ve only used naturally-based ingredients in the formulation ensuring there are no harmful side-effects to our regimen. Moreover, three of the key ingredients in TRX2 – selenium, zinc, and biotin – are officially recognised by the European Commission as contributing to the maintenance of normal, healthy hair. YHL: Is TRX2 perceived well and favoured by consumers? TW: Yes, we’re proud of our products, because they are easy-to- use and suitable for men and women of all ages. They are sourced and manufactured in the European Union, from where we ship worldwide, and have been sold in more than 100 countries. YHL: Is TRX2 efficient on its own? TW: Yes, it is efficient on its own. And additionally, we have recently introduced an advanced TRX2 topical range of foam and lotion to complement our TRX2 capsules. We are working on a shampoo, conditioner and thickening cream as a further support line.

INTRODUCTORY OFFER Order via www.trx2.com/YHL and use the coupon code YHL to receive 5% discount.

+44 800 808 52 51

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Yourliving

Your

MIND Defeat your fears

“Anxiety, when reduced to the basics, is an irrational form of fear,” says leading holistic expert Sarah Jones (www.SarahJonesUK.com). “Anxieties try to tell you that something bad might happen, that you might not be good enough, or that someone might be thinking poorly of you. The world of anxiety is a world of fiction. Although there are plenty of tactics you can use to relieve anxiety, I want to focus on a single, highly effective practice: mindfulness. If used correctly, Mindfulness is nearly infallible for helping to alleviate anxiety. Mindfulness is a conscientious activity. It is an effort to do the opposite of what our brains naturally do. As we go about our days, our minds drift about, unchecked, and think about any number of things. When you’re being mindful, you actively work against this phenomenon. Being mindful means focusing wholly and completely on the present task and present moment. When thoughts and feelings come, you simply say to them: ‘Hello. I see you. Welcome.’”

BUILD A FULFILLING FUTURE In How to Live a Good Life, Jonathan Fields explores the teachings of science and spirituality, and interviews masters from nearly every tradition and walk of life, to draw up 12 elements that can help you build a fulfilling future. The author explores new ways of thinking about topics such as forgiveness, purpose, gratitude, belonging, freedom, compassion and health, and how a new approach to these topics can lead to a new, refreshing and down-to-earth way of embracing life. Priced at £12.99, the book is published by Hay House.

Yoga for the mind Weekly yoga sessions were found to help reduce depression in a group of 69 older adults by 40 per cent over a period of six months according to research by scientists from Duke University Medical School in North Carolina. However, no changes were noted in a comparison group who did not practise yoga, nor in a group who practised Ayurveda.

3 ways to cope with negative people Self-help expert Anne Jones offers some practical advice on how to stay uplifted and energised as you face the challenges of life:

1. Managing controllers and bullies If a family member, whether a child, parent or partner, throws tantrums, sulks, bullies, or deliberately puts you down; you need to take evasive action. When they use words that are intended to harm your confidence say to yourself “duck!” See their thoughts, words and energy stream flowing over your head.

3. Angry outbursts Visualise a garage door that you slam down when you come under any form of strong negative attack. Then step back. Don’t get involved in angry arguments as emotions do not engage the brain and you will be the one to suffer if you try to win the verbal battle. Emotional outbursts are draining so pull down the barrier and step back. Anne Jones is an international author and key-note speaker whose self-help books have been translated into 17 languages. Visit www.annejones.org

2. Check your level of responsibility Carrying other people’s burdens is a quick route to exhaustion. If you are picking up or trying to fix your family’s personal problems, they will become burdens that drag you down and give you aches and pains in your shoulders and upper back. Sweep your shoulders every day and take a step back to see if you are taking on responsibilities that are not yours to carry. 16

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December 2016

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Yourlook

GET THE PARTY STARTED

Tips and tricks to look festively fabulous at the Christmas party

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t’s Christmas time and that means the party season is upon us! It’s a wonderful time for celebrating with friends and family, but too many seasonal gatherings can leave us feeling tired and not exactly looking our best. If you have a busy party schedule lined up this December, take note of our expert tips for looking and feeling your best throughout the festive season.

GET GLOWING

The cold winter weather can leave our skin looking dull and feeling dry and a few late nights won’t help matters either. Choosing a good natural moisturiser is essential to keep your skin looking in tip top condition. “A good plant-based moisturiser should be full of skin nutrients,” says Margaret Weeds, the founder of natural and organic skincare brand Odylique (www.odylique.co.uk). “It should support the skin’s natural moisture level and reduce evaporation from the surface, keeping it smooth and hydrated. Allow it to be fully absorbed for a few minutes before make-up application to ensure an even and long-lasting dewy finish. To avoid breakouts, don’t forget (however tempting) to remove your make-up before going to bed. If you have flaky patches, dry lips or a tendency to spots and blemishes, an oil-based scrub is great for gently removing dull dead skin debris, deep cleansing the pores and encouraging fresh, healthy cell turnover. For instant radiance try a serum packed with colourful superfruits, worn alone or under make-up. For very dry skin, a rich balm applied lightly over moisturiser (not forgetting lips!) before going outdoors will give added protection from winter weather.” 

is sometimes trapped in the tissues under the eyes, causing swelling or puffiness and itchy, red eyes, especially when you awake,” explains Charlotte Vøhtz, the founder of organic skincare company Green People, in her book Naturally Gorgeous. “Puffy eyes can be caused by changes in fluid balance, hormones, alcohol, weather or travel. Dry eyes could also indicate a lack of essential fatty acids. Drinking plenty of water, herbal teas and diluted juices helps reduce eye puffiness. Here are some more simple tips to reduce puffiness: n Gently tap your skin with your ring finger when applying eye cream or gel to help excess fluid drain away. Puffy eyes respond well to products containing soothing herbal compounds such as azulene – found in blue chamomile oil. n Store eye creams and gels in the fridge as the cold helps reduce puffiness. n Place strips of grated potato under your eyes to help reduce swelling. Strawberries and cucumber can help too. n Make a cup of green tea and allow to steep for five minutes or until cool. Wipe the eyes with this solution several times a day. Make fresh every day to avoid infection.” CONTINUED ON PAGE 20 >

BRING BACK THAT SPARKLE!

The Christmas party season can take its toll on our skin, leaving our eyes looking puffy and red, but fortunately there are plenty of tricks which will bring the sparkle back to your eyes. “Fluid 18

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Beauty and nature, hand in hand.

lavera. natural. effective. beautiful. Natural hand creams with valuable organic ingredients, adapted to the specific needs of dry, demanding and chapped skin. For naturally beautiful, perfectly cared-for hands and soft, smooth skin.

100% certified natural personal care That’s what lavera stands for – since 1987. With the 10-point quality guarantee. Find out more at lavera.de/en/natural-care

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Yourlook EMBRACE THE TRENDS

Winter make-up trends this year are all about radiant skin and deep, dark lips. Fortunately it’s easy to achieve an on-trend look using natural and organic beauty products. “Make sure to embrace the trends “We all know that central heating while highlighting can dry the skin but it can also dry your own beauty and out the hair very quickly,” says Kerry favourite features,” Capewell, haircare and styling expert says Birute Thomas, at Naturtint (www.naturtint.co.uk). make-up artist at “Give your hair some extra care WeLove Salons. during the winter months and use a “This festive season deep conditioning treatment once a dramatic, deep, dark week to keep it hydrated.” lips are the biggest trend. I will be using natural richly-pigmented products that contain precious oils and plant extracts that provide nutrients and moisturisers, leaving lips soft and smooth. The darker the lips, the better, but precision is a must when applying lip liner. This should be complemented by beautiful and radiant clean skin. “The new trend for skin is to be illuminated – healthy, fresh and super radiant. This can be achieved by applying foundation which does not contain perfumes, alcohol and other irritating ingredients. For the colder winter months try mixing foundation with your moisturiser to keep your skin hydrated. Illuminate and flush your cheekbones with creamy blusher and bronzer. “One last thing for a quick fix that I can always rely on is curling your eyelashes which gives you a wide-awake look and effortlessly beautiful eyes, not forgetting lashings of organic mascara. Take your time, don’t rush and savour the ritual of applying make-up.” 

Try this!

STAND-OUT HAIRSTYLES

If you want to sparkle at the Christmas party then it’s important to make sure that your locks look as luscious as possible! Try these styling tips from Karine Jackson, London Hairdresser of the Year finalist and organic colour expert (www.karinejackson. co.uk). n “Styling-wise, I’m championing the bubble ponytail,” says Karine. “It’s a cool twist where you secure bands in intervals throughout the ponytail and tease out slightly to create little ‘bubbles’ down the hair. It’ll be a standout style this season. n Braiding is always on-trend and the great thing is they don’t have to be neat; they actually look better when they’re a little tousled and loose. Invest in a great organic/natural shine 20

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spray and a great hairspray to keep your look in place. n For a super quick up-do that looks intricate; tie hair into a ponytail. Half way down the tail, secure another band, backcomb the end (this creates padding) and then twist on itself and pin the bands together to create a cool chignon. Finish with a quick spritz of a gloss spray for mirror shine. n For hair that just needs a little reviving after work use my new ‘Schu-Shine’ technique to give your hair a cool matte texture. Spray dry shampoo liberally throughout the hair and use a towel in a ‘shoe-shining’ action to disperse the product throughout the hair for a mussedup finish. This is an effortless way to add interest to your hair when time isn’t on your side.” December 2016

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healthyliving Follow Your Healthy Living on Instagram @yhlmag

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Yourexperts

help Here to

Independent health store advice on healthy winter drinks Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of knowledge and expertise. This month we speak to Rachel Preston, owner of the Natural Food Company in Nottingham

H

ot drinks can be warming and comforting during the cold winter months and there are plenty of healthy, natural offerings to be found in your local independent health food store. Here at the Natural Food Company we stock a wide range of products from organic, fair trade and loose leaf teas to herbal teas, coffee and hot chocolate substitutes and medicinal hot drinks.

Herbal and loose leaf teas

We have a massive range of herbal teas from brands like Heath & Heather, Pukka and Yogi. We also stock our own loose leaf teas in flavours such as lime flower, lavender, hibiscus or dandelion. These are particularly popular with customers who want to make up their own blend from a recipe, often designed to help a health issue, such as supporting the immune system or helping with arthritic pain. Interestingly, a lot of our customers say that the flavour and aroma is better with loose leaf tea. With the boxed herbal teas the most popular flavours tend to be peppermint and fennel, although turmeric is becoming increasingly in demand as there has been a lot in the press about its health benefits. Valerian and chamomile, which can help with sleep problems, tend to sell quite well too. Organic alternatives to mainstream teas, like Clipper’s organic English breakfast tea and Earl Grey, are popular, and customers tell us that they like the fact that these come with unbleached teabags.

Coffee and hot chocolate alternatives

We stock a good range of coffee alternatives such as Barleycup, which is a caffeine-free and gluten-free mixture of roasted barley, rye and chicory. We also sell roasted dandelion root

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which customers can grind down to make their own coffee. Dandelion is known to be good for the liver. Prewett’s organic chicory is another popular coffee alternative. There have been a lot of reports in the press about chicory being a natural prebiotic for digestive health so sales have picked up a little since then. Our customers are very well informed and often come to us asking about a health food they have read about or seen mentioned in a TV documentary. We find that people are becoming more aware of what they can do to help their own health problems. Hot chocolate alternatives include carob powders, which are dairy-free and caffeinefree and can be melted into hot milk – either normal milk or a dairy-free option. We also stock Hasslacher’s ‘Solid Bar’ Colombian drinking chocolate which is made from 100 per cent cacao and makes a lovely hot chocolate. Pure cacao is very nutritious. Another option is Iswari’s Macachino Dark, which is a mixture of carob, maca and lucuma. This goes well with almond milk and the maca gives it a heart-warming, nourishing feel like a malted drink. Green tea is very popular, particularly matcha green tea, which is more potent than standard green tea. Miracle Tree’s moringa tea is also liked by our customers. Moringa is a superfood that is particularly nutritious as it reportedly has more iron than spinach and more calcium than milk. There are so many healthy and natural alternatives to caffeinated or sugary hot drinks. Pop in to your local health food store and you’ll find a wealth of products to choose from.

THE NATURAL FOOD COMPANY The Natural Food Company is based at 37A Mansfield Road, Nottingham. The premises has been used as a health shop for over 40 years and has a loyal base of customers who have been shopping there since it opened. Rachel took over the business in 2010 and today the store not only offers a wide range of natural health products but also provides vegan and vegetarian snacks which are served both hot and cold to take away. The shop is considered to be green and ethical and supports important causes such as Water Aid, Rainforest Alliance and the PDSA. The company slogan is: ‘Indulge in a healthier lifestyle’. To find out more about the store, visit www.thenaturalfoodcompany.co.uk, call 0115 955 9914 or like it on Facebook: /naturalfoodcompany

Rachel is a fan of Your Healthy Living because: “It provides customers with a wealth of knowledge, including health tips, recipes, information on the latest products and even competitions. And best of all, it’s free!”

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You’ll

Yourfood

LOVE GREAT BUYS AT YOUR HEALTH STORE

For cosy cuppas

CREAMY AMARANTH HOT CHOCOLATE Try this heart-warming and healthy hot drink recipe from Nadia Damoso Nadia says: “Outside it’s getting cold, inside it’s getting chocolatey. When winter approaches, we begin to crave a hot and heartwarming drink (chocolate in my case) more and more. I personally love to spoon out everything, so I like it when the consistency of my hot chocolate is a bit thicker. My version doesn’t contain any sugar, refined chocolate or lactose. I also blend in some puffed amaranth and dates to make the chocolate rich and creamy. You’re free to choose any type of milk, but I prefer to use my favourites – soy milk, rice milk or almond milk.” SERVES 2 INGREDIENTS • 3 00 ml (10½ oz) milk of choice, e.g. soy, almond, rice milk • 2 00 ml (7 fl oz) water • 4 tbsp raw cacao powder • 4 tbsp puffed amaranth • 4 Medjool dates • 1 tbsp maple syrup or sweetener of choice

HAVE YOU TRIED? The Cuppanut range of healthy teas. WHY SHOULD I TRY THEM? Cuppanut is a tasty new tea available in three different flavours: Coconut, Coconut & Cranberry and Coconut Ginger & Turmeric. The teas are caffeine-free, suitable for vegans and vegetarians and biodegradable! ANYTHING ELSE? Cuppanut has won four major food awards in November alone! AVAILABLE FROM? Independent health food stores. Visit www.cuppanut.com TRY THIS! Heath & Heather’s Organic White Tea, Fennel & Peppermint brings together classic after-dinner remedies to soothe the stomach and ease indigestion. TELL ME MORE! This delicate antioxidant-rich organic white tea is set alive by the naturally sweet and minty, functional ingredients. ANYTHING ELSE? Heath & Heather have been renowned pioneers in medical herbalism since 1920. AVAILABLE FROM? Independent health food stores. Visit www.heathandheather.co.uk

METHOD 1 Put all the ingredients into a large saucepan, bring to the boil and cook on a medium–low heat for about 10–12 minutes. Stir from time to time. 2 Take the pan off the heat and blend until creamy with a hand blender for at least 2–3 minutes. The longer you blend, the creamier the hot chocolate gets. Pour into cups and serve with your favourite spoon. TIP If you’re not the biggest fan of hot chocolate but you like chocolate in general, make this recipe the same way but let the hot chocolate cool completely in the fridge for a few hours. The cooled hot chocolate can also be eaten with a spoon like a chocolate cream – super tasty!

Extracted from Eat Better Not Less by Nadia Damoso, published on 29 December (£15, Hardie Grant).

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FANCY A CUPPA? Try Essential Fairtrade Organic Infusions TELL ME MORE! Essential’s tasty tisanes are ethically-sourced from organic farming partners in Egypt and are certified Fairtrade. Grown biodynamically to Demeter-certified standards, with unbleached teabags, the jewel-coloured packs make a gorgeous gift. Camomile and Hibiscus will help diffuse the stresses of Christmas, while Fennel and Peppermint will help digest all those mince pies! HOW MUCH? £1.40 for 20 bags. AVAILABLE FROM? Independent health stores nationwide. Call 0117 943 0812 or email info@ethicallyessential.coop

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Where you can buy Certiied Natural and Organic Skincare For people who care

Plum gig

You’ve invested in your winter boots and picked out the best bits of the Autumn/ Winter 2016 fashion trends to add to your wardrobe, but what should you be adding to your make-up bag? This season’s must-have beauty trend is all shades of plum – deep, rich purples and dark pinks that ooze elegance and sophistication. Just a slick of plum as a statement lip colour or adorning your nails will lift your outfit and your mood.

Don’t forget your toothpaste

You’ve heard the news and hopefully you’re avoiding those nasty little microbeads as much as you can. These tiny bits of plastic go down your plughole and end up in the oceans where they harm wildlife. You might have cleared out your cosmetics, but did you know that there might be microbeads in your toothpaste? And in toothpaste they are not only harmful once washed down the sink, but they also wear down your enamel and weaken your teeth. So, say no to the beads and swap to a natural toothpaste like Benecos or Lavera. And finish the job with a gargle of Organii Natural Citrus mouthwash. December 2016

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All-natural hair care

Ladies after luscious locks rejoice: Lavera has just launched a brand new range of advanced hair care products. The range is based on a protein-rich, four-fold plant complex that gives each bottle extra plant power to achieve your dream look. And each one is specifically designed for different hair types, so whatever your hair type there’s one for you. If your hair is in need of a little TLC then try Repair and Care with rose and pea protein to soothe and nourish. If volume is what you’re after then Volume and Strength is the one for you – Orange and Green Tea will help restore your hair’s brilliant shine and add vitality. Oily hair would benefit from Freshness and Balance with lemon balm and mint to regulate oil in the hair and soothe the scalp at the same time.

Order now and get 10% OFF with code YNB10 at checkout www.allnaturalme.co.uk Tel: 01557 428010 Offer valid from 30th November until 31st January 2017

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lavera. natural. eective. beautiful. Find the shampoo and conditioner that is right for you with the lavera hair care range. 100% certiied natural personal care That’s what lavera stands for - since 1987. With the 10-point quality guarantee.

Available from health shops, independent pharmacies and online.

www.pravera.co.uk

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Keep up to date with our latest beauty news...

Trend alert: the going-out look If you’re going ‘out-out’ this festive season then you’ll need glitter. No, really. A bit of glitter around the eye, either in the inner corners or scattered out from the outer corners and onto the cheekbones, is going to be the must-do look. It might not be for everyone, but even just a hint will have you ahead of the fashion cliques.

How to: contouring You’ve heard the hype, seen the radiant results, but exactly how do you contour? Here’s our handy guide… Step one Apply your chosen highlighter on the bridge of your nose and across the tops of your cheeks. Step two Suck in your cheeks slightly and apply your bronzer into the hollows, add a touch around the hair line and a little underneath your chin and down the neck. This will show off your cheekbones and enhance your neckline. Step three A final blend with a soft brush or blender sponge will complete your look and voilà – you’re ready to go.

December 2016

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✽ WIN!

Your Natural Beauty has teamed up with natural beauty brand Lavera to offer two lucky winners a basis sensitive gift set worth over £20. The pack includes the new moisture and care shampoo and conditioner, all round cream and 2-in-1 hair and body wash. HOW TO ENTER

Just visit www.yourhealthyliving.co.uk/win, tick the box for the Your Natural Beauty prize draw and enter your details. Closing date 20 January. Full terms and conditions can be found at www.yourhealthyliving.co.uk/winterms

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chill

Get set,

Brace yourselves, the cold weather is coming and with it, a change in how you treat your skin. Think moisture, nourishment and plenty of TLC to keep your skin looking great through the lower temperatures Colder climes can play havoc with your skin, leaving it dry, chapped and an unflattering shade of rosy. And that’s not to mention hair that’s parched from all that blow-drying and being tousled into shape. But don’t despair, there’s no need to fret when you go natural – with a touch of plant power you can spoil your skin with a whole host of nourishing products. Dry skin and hair are often caused by the combination of cold weather and the artificial heat from central heating. Of course if you then try and treat this with chemical-laden products you are just adding a layer of chemicals to your skin and hair rather than getting to the core of the problem. Both your skin and hair need natural moisture that they can drink in – and that best comes from plant-based skin and hair care, in our book.

under a feather down duvet gets most of us running for the bedroom. But before you get too cosy, make sure you remove any excess make-up and then apply some lavera Q10 moisturising cream. It’s perfect for all skin types and ideal for restoring even the most parched skin. Or if you prefer the feel of an oil to soak into your skin then Primavera Intensive seed oil capsules are full of organic goodness for your skin. There’s rose oil, jojoba oil, almond oil to name just a few – designed to give optimal hydration and soften your skin.

Buffing up

Weekly treats

Dry skin is a classic symptom of our central heating being turned back on, and the best way to treat it is with a little exfoliation and a good dose of moisture. For easy use, the Forsters double-sided massage glove is great for in-shower buffing. Step out of the direct water and buff the skin upwards towards the heart to get rid of dry skin cells and get your circulation pumping. When your skin is suitably buffed and still damp from the shower, slather on Khadi Rose Face and Body Oil for the ultimate in luxurious moisturising.

A good night’s skincare An early night is always welcome in the colder months – just the thought of snuggling 28

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new energy and freshness, bringing it back into balance and restoring its natural moisture levels. Another must-have winter helper is the Primavera hydrate and protect lip balm – it’s a handbag essential come autumn to keep your lips soft and supple.

Once a week, treat yourself to a soak in the bath and apply a nourishing mask then sit back and give it a chance to work its magic while you read, relax or even sip a nice glass of red. Lavera Regenerating Mask is just the thing for reducing skin tension and reducing any fine lines while giving your skin a much-needed drink.

Everyday beauty

Braving the wind and rain means your skin might need an extra helping hand in the winter. A serum provides an extra layer of protection. Use it underneath your regular moisturiser and it will act as a sealed barrier between your skin and the elements. Primavera triple hydration will give your skin

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NEW!

vegan lip balm - perfect for dry lips this winter

December 2016

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Party

NIGHTS

Going all natural in your make-up bag doesn’t have to mean a natural look – you can glam it up with the Benecos range of party season must-haves

Yep, it’s officially sequin season. The only time of year when it’s acceptable to wear sparkle from head to toe. And if you’re going to town on your outfit then it’s time to go bold, or go home, on the make-up front too. Luckily, Benecos products are not only completely natural and paraben- and silicone-free, but they have a great range of products for creating a glam look for your big night out.

A sweep of the translucent powder will set your base and you’ll be ready to contour with Benecos highlighting powder and natural bronzing duo in Ibiza Nights (turn to page 27 for our handy guide on how to create that contoured look). This fantastic duo contains a lovely rouge to use as a blusher on the apples of the cheeks and a delicious caramel bronzer to contour and give your face a glow.

All about that base

Smokin’

Getting your base colour right is key to an ultra-glam look. Benecos BB cream will give your skin an even, light coverage without looking too heavy. This wonder cream contains jojoba oil, shea butter, açai oil and pomegranate seed extract to leave your skin feeling irresistibly soft and as well as touchably smooth.

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Smokey eyes are the ultimate in the glamorous party look. Benecos quattro eyeshadow in smokey eyes is a grey quartet – from a shimmery silver grey and medium grey for the base colour to a matte charcoal grey to use in the eye socket and along the eyelid to complete the dramatic smokey eye. These soft and smooth eyeshadows are ultra easy to blend and ideal for making a feature of your eyes. No smokey eye would be complete without a slick of mascara. The Benecos vegan volume mascara will give your lashes added length and volume. It comes with a large bristle brush for easy application and a magic natural formula that boosts definition and gives your lashes a lift.

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Get lippy

And of course no party look would be complete without statement lips. With your eyes as the star of the show, a lipgloss is ideal for adding shine without stealing the limelight. This season’s must-wear colours all revolve around deep reds, plums and purples and Benecos lipgloss in plum blossom will keep you bang on trend. For girls who like to go all out, the brand new Benecos Maverick nail polish is just the shade to tie your whole look together. Find out more about Benecos make-up at benecos.co.uk

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Powered by

PLANTS

Forget chemicals, plants have all the power you need to keep your skin clean, moisturised and looking beautiful. A carefully formulated organic skincare product, packed with potent organic plant extracts, oils and vitamins can transform your skin and deliver outstanding results for healthy, radiant glowing skin. Take chamomile for example – it is antibacterial, anti-fungal, anti-inflammatory and antiseptic. That’s a lot of power in a little plant isn’t it? It is also considered to be hypoallergenic and can help soothe eczema and other skin complaints. Rosehip oil is another plant powerhouse – high in essential fatty acids, which hydrate the skin and slow signs of the infamous ageing. Even the humble nettle is antiinflammatory, astringent and healing.

Aloree facial mist uses nature’s magical chlorophyll, taken from young barley shoots to aid anti-ageing and provide protection against free radicals

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Khadi Face and Body Oil with 10 herbs to help banish cellulite

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Benecos Facial Fluid with soothing aloe vera for sensitive skin and seven plant extracts to keep skin soft and hydrated

December 2016

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Yourhealth

Stress less this

CHRISTMAS! Don’t panic! Our expert tips will help to keep seasonal stress at bay

I

t’s supposed to be the most wonderful time of the year, but often Christmas can feel like a big old stress-fest. With presents to buy, food to prepare and friends and family to entertain, many of us will feel our stress and anxiety levels rising. Here are our 12 steps to keep calm during the festive season.

1 DON’T BE TEMPTED TO SNACK! “It can be tempting to snack on foods high in sugar when the weather is colder and we want a quick energy boost,” says nutritional therapist Claire Barnes from Bio-Kult (www.bio-kult.com). “If you feel hungry between meals, reach for healthy snacks such as homemade energy balls, houmous and vegetable sticks or simply some dried fruits and nuts. Slow cooking food is great for a warming and easy to digest meal, ready in time for your return from a late-night Christmas shop.”

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2 WATCH THE BOOZE

“Many tend to overindulge on alcohol at this time of year, which increases the body’s toxic load,” says Claire. “Try to keep alcohol levels moderate, drink water in between and ideally alongside eating a meal, which will reduce some of the negative effects that alcohol has on our gut flora and digestive tract. Increasing the amount of antioxidants in your diet in the run up to the party season will also be beneficial. Ideally we should be eating seven portions of fruits and vegetables each day from a rainbow of different colours. Leafy greens, onions, garlic and berries are all high in antioxidants.”

says nutritionist Kamilla Schaffner (www. mylondonnutritionist.com). “Many people do not realise how much caffeine there is in green tea, making it a perfect drink to perk you up first thing in the morning. It is full of very potent antioxidants and will help your liver to get rid of accumulated alcohol.”

3 BANISH THE COFFEE

“Swap your usual morning coffee for a strong green tea,”

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Yourhealth 6 BOOST YOUR GUT FLORA

“Stress, along with late nights, drinking alcohol and eating high sugar foods have all been shown to have a detrimental effect on the gut flora,” says Claire. “Supplementing your diet with live bacteria can help to restore the balance of the gut flora and improve immune function. Studies have shown many benefits in taking live bacteria supplements, including reduced incidence, symptoms and duration of colds and flu, reduced cravings for sugary foods and improved mood.”

7 AVOID TAKING ON TOO MUCH

“If you’re feeling like you need to rest, simply say no to some invitations, ditch those last few niggling jobs until after the new year and stop searching for presents when you feel you have done enough,” says Claire. “Likewise, if certain people or places make you feel stressed, opt instead to be around those that make you feel happy and use the internet as a calmer shopping experience!”

8 WATCH YOUR FINANCES

“It’s really important to control your finances and not let your finances control you,” says Tam Johnston, a Mindologist from Fresh Insight Coaching (www. freshinsightcoaching.com). “If we feel out of control of any aspect of our life it’s often a catalyst for anxiety. Become pro-active with them ahead of time rather than only reacting when you find yourself struggling. Define what’s realistic for you in the upcoming Christmas period as well as over the longer term and put what you do have to good use, rather than worrying about what you can’t afford.”

9 MANAGE YOUR EXPECTATIONS “When we are given something or someone does something for us, we innately feel drawn to reciprocate in a similar fashion as it niggles at our inherent sense of fairness,” says Tam. “It’s evolution at its (unhelpful) best! So knock it on the head by managing expectations in advance so that everyone is on the same page. If they choose to spend above and beyond what you’ve specified anyway, then just enjoy their generosity. There will be a time you can repay in other ways should the need be too great to ignore.”

CONTINUED ON PAGE 36 >

4 EAT PLENTY OF PROTEIN

“Eat protein (such as eggs, meat, fish) with every meal,” advises Kamilla. “Also eat plenty of healthy fats and masses of vegetables. Your body needs all the nutrients it can get to counteract unhealthy food cravings as a result of raised cortisol levels (the stress hormone).”

5 BALANCE YOUR BLOOD SUGAR “If your stress is accompanied by feelings of demotivation and depression, it’s important to balance your blood sugar levels to ensure your energy is consistent,” says Kamilla. “Eat less sugar and refined carbs, lessen coffee and alcohol consumption and try and exercise regularly as it stimulates the thyroid gland.”

December 2016

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Yourhealth

10 ASK FOR HELP

“There is one thing you should certainly say yes to at Christmas time: help!” says Alison Cullen, A.Vogel’s nutritional therapist (www.avogel.co.uk). “Be it from family or friends, say yes! Let the children hang up cards even if they won’t do them neatly and let partners/family take on chores if they should offer, even if they won’t be done perfectly. It’s all giving you smidgeons of time to recover.”

11 LEARN TO SAY NO!

“Here’s a concept, especially for busy women,” says Alison. “Decline to take on any more projects. Limit your time and get as much help as possible if helping with the school play. Turn down those extra invitations. Refuse extra responsibility: now is not the time to take on running the allotment group, however much a secretary is needed. Each thing may seem small on its own, but you’ll have heard of the straw that broke the camel’s back? Offload as many straws as you can and see how much better you feel. Take Confidence Essence to help you say no if it’s not a word currently in your vocabulary.”

12 Try a natural stress-buster If you can feel your stress levels rising, the soothing power of aromatherapy can be very effective in bringing about a sense of calm. Try the following blend devised by Andrea Butje: Frankincense’s “My Body Is a Temple” body oil n n n n

1 oz (30 ml) jojoba 5 drops spikenard (Nardostachys jatamansi) 3 drops neroli (Citrus aurantium var. amara) 8 drops frankincense (Boswellia carterii)

Directions Make the blend in a 1oz (30 ml) glass bottle. Pour the jojoba into the bottle and add the essential oils. Extracted from The Heart of Aromatherapy by Andrea Butje, Hay House UK, £14.99

You’ll

LOVE GREAT BUYS AT YOUR HEALTH STORE

For seasonal stress TRY THIS! Optima 5 HTP Complex WHY IS IT SO GOOD? 5-HTP Complex provides 5-hydroxytryptophan, an amino acid involved in the biosynthesis of neurotransmitters in the body, including serotonin. TELL ME MORE! It is combined with essential B vitamins, which contribute to the normal function of the nervous system and mental performance, alongside the mineral zinc which is involved in normal cognitive function. The product also contains vitamins C, B5, B3, B6, biotin and folic acid in a unique botanical vegcap base for bioavailability, combining oats, hops, aloe and chlorella. AVAILABLE FROM? All good health food shops. Visit www.optimah.com

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Award-winning! Stress Relief from Helios Homeopathy is a remedy to combat mild stress. Tell me more! Natural and without side effects, Stress Relief combines three remedies, with a long history of traditional use, to relieve the many symptoms associated with mild stress. It comes in sucrose pill form in an easy-to-use single dose dispenser. Available from? Independent health food stores. Call 01892 537254 or visit www.helios.co.uk

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Did you know? If a family of four were to turn off the tap whist brushing their teeth this could help to save the equivalent of a bath full of water each day.

Reuse or recycle!

Just 10 per cent of the Christmas trees in Britain are recycled to be used for composting and wood chipping. The remaining 90 per cent end up in landfill sites.

4 steps to a more sustainable Christmas TV presenter and upcycling expert Max McMurdo offers some tips for how to achieve a more sustainable Christmas. 1) Stock up on rechargeable batteries for Christmas toys rather than throwing away alternatives. This is much more sustainable and will save you money in the long run. 2) Rather than buying each other unnecessary gifts, my assistant and I are buying sleeping bags for the homeless this Christmas. While not a creative sustainable tip, it is something very close to our hearts and avoids those gifts that get put to the back of the cupboard. As well as this we will be visiting our local Emmaus branch for an upcycling workshop rather than having a Christmas party… of course, we will be taking a turkey too! 3) Try making your own decorations. They will be treasured for years and will create a homely Christmas atmosphere. Old light bulbs make a great upcycled bauble alternative. Winter forest walks also provide great found materials which can be transformed with simple craft techniques such as spray-painting. Add metallic accents of coppers and golds for an on trend Christmas feel.

Combating climate change Under European Union rules, the UK must source 15 per cent of its energy from renewable sources by 2020 – and it appears that good progress is being made. According to government data, renewable energy sources supplied a quarter of the UK’s electricity in 2015. This includes onshore and offshore wind power, solar farms, hydroelectric dams and biomass. In a bid to combat climate change, the government aims to eliminate coal-fired power stations by 2025.

CNM

COLLEGE OF NATUROPATHIC MEDICINE

TRAINING SUCCESSFUL PRACTITIONERS

CHANGE CAREER

Train to become a…  Nutritionist  Herbalist  Acupuncturist  Homeopath  Naturopath  Natural Chef

NM Attend a FREE C Open Evening near you!

4) If you’ve replaced your Christmas jumper, use your old one to create a festive cushion cover with simple sewing techniques.

Postgraduate & Short Courses also available

Max McMurdo’s book ‘Upcycling’ is available now at www.amazon.co.uk. Follow Max on twitter at @maxreestore

Part time and full time studies

December 2016

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Colleges throughout the UK, Ireland, Finland, USA

01342 410 505 www.naturopathy-uk.com

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Your

WINNERS The votes have been counted and it’s time to announce the winners of our annual product awards EDITOR’S CHOICE

T

he Your Healthy Living Awards are now in their sixth year and we’re delighted that so many of our readers have taken the time to register their votes for their favourite health products. The nine awards categories ranged from Best Free From to Best Organic and now that the votes have been counted up, we can announce which products were the winners and which were highly commended.

EDITOR’S CHOICE First up was the Editor’s Choice category, whereby each issue the editor of Your Healthy Living, Liz Parry, highlights a product that has caught her eye. There were some fabulous products to choose from, but our readers chose A.Vogel Echinaforce Echinacea Drops as their

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BEST SLIMMING & FITNESS

winner. And a very worthy winner it is too! Janyn Tan, managing director of A.Vogel, said: “We are delighted that Echinaforce has been announced as the winner in the Editor’s Choice category of the Your Healthy Living awards. We are proud that Echinaforce continues to be a favourite of so many and would like to thank all of our loyal customers for supporting Echinaforce and A.Vogel.” The highly commended award in this category went to Really Healthy Pasta Red Lentil Fusilli. Robert Redfern, founder of Good Health Naturally, said: “We are delighted to win this award for what we believe really is the world’s healthiest pasta. High in protein, iron and fibre, our red lentil fusilli is organic, glutenfree and low GI. It cooks like pasta and is super nutritious.”

BEST FREE FROM

BEST SLIMMING AND FITNESS For the third year in a row, teapigs has performed well in the Slimming and Fitness category, with teapigs Matcha scooping the winner’s award. Louise Cheadle, teapigs tea taster and cofounder, was understandably delighted. “We’re so thrilled that teapigs matcha (our super hero tea) has been named best Slimming and Fitness product again,” she said. “We’re mad about our matcha and its benefits so it’s great to see consumers feel the same way. Yay!” Fitness fans registered their votes for BetterYou Magnesium Oil Recovery Spray, meaning that it received the highly commended accolade in this category. Andrew Thomas, founder and managing director at BetterYou, said: “We’re thrilled that our MagnesiumOil Recovery Spray

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has been chosen for a highly commended award in the Best Slimming and Fitness category at the Your Healthy Living Awards 2016.” BEST FREE FROM Free from products continue to grow in popularity and the wide range of products available in today’s health food stores is certainly impressive. Our health conscious readers chose Koko Original Dairy Free Plain as their winner in this category. Heather Lewis, marketing manager for First Grade International Ltd, was “delighted” with the news. She added: “We understand the growing demand for dairy alternatives that taste and function as close as possible to the dairy equivalent. We spent three years developing the product and are thrilled with the overwhelmingly positive consumer response.” The highly commended prize in this category went to CHOC Chick’s HeartWarming Cinnamon Blissful Blend. Galia Orme of CHOC Chick Raw Chocolates Ltd had this message for readers: “We’re thrilled that you love our Blissful Blends Heart-Warming Cinnamon Cacao! Thank you for voting for CHOC Chick! For more guilt-free indulgence, why not try our Blissful Blends Marvellous Mandarin Cacao?”

BEST HEALTHY TREAT

BEST HEALTHY TREAT Everyone deserves a treat sometimes, and the healthier the better! Your Healthy Living readers chose Eat Real Quinoa Chips as their winner in this category. “Eat Real is very pleased to accept this award,” said Simon Roberts, sales manager Europe with Cofresh Snack Foods. “It is a further endorsement of our healthier snacking proposition. All our Eat Real Chips are free from all of the declarable allergens and artificial ingredients and suitable for vegans.” Sweet and savoury snacks both proved to be popular with readers as the highly commended award in this category went to Jim Jams Hazelnut Chocolate Spread, which left Kellie Bath, co-founder of Jim Jams Spreads, “smiling from ear to ear!” She added: “When a new product is launched that is deemed ‘better for you’, the consumer will wonder if a compromise in taste has been made; that’s why we value this type of recognition as it independently acknowledges the fact that we have achieved a very high standard.” BEST ECO PRODUCT Bio-D Laundry Liquid was named the winning product in the Best Eco Product category, proving that green living is important to our readers. Lloyd Atkin, managing director with Bio-D commented:

BEST ECO PRODUCT

“We often receive positive feedback on our unfragranced laundry liquid, with many people saying it’s the only product they can use as it’s suitable even for those with very sensitive skin and allergies. It’s wonderful to gain this further recognition from YHL readers and we’d like to thank everyone who voted – we’re delighted." The highly commended award was scooped by Ecoleaf Cool Blue Toilet Cleaner, and Sheree Hatton, brand co-ordinator for Suma Wholefoods, had this to say: “We are delighted that our Cool Blue Toilet Cleaner has been recommended in the YHL awards – it’s great to see environmentally-conscious cleaning products are an increasing priority in people’s homes.” BEST TOILETRIES With some great products to choose from in this category, our readers chose Westlab Reviving Epsom Salt Scrub and Bath Soak as their winner for Best Toiletries. Penny Hamilton, brand director for Westlab commented: “We are incredibly happy and proud to win best product in the Toiletries category. Our Reviving Epsom Salt Body Scrub and Bath Soak is a beautiful natural product packed full of goodness which has the wonderful ability to refresh and revitalise.” Tints of Nature Dry Shampoo was the recipient of the highly commended award in this category, and Claire Payne, marketing manager for Tints of Nature said: “We are thrilled that our dry shampoo has been highly commended

BEST TOILETRIES

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BEST ORGANIC

BEST BEAUTY

BEST SUPPLEMENTS & REMEDIES

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in the Your Healthy Living awards. This recognises us as a stand out natural brand, re-affirming to our customers why Tints of Nature dry shampoo is a must-have.”

Hill, brand manager for Natures Aid said: “We’re honoured to have our Collagen Beauty Formula named highly commended in the Best Beauty category. We believe it’s a great product to maintain skin, hair and nail health and would like to thank all the consumers who voted for us.”

THANK YOU to all our readers who took the time to vote! The winning products are all available from independent health food stores across the UK.

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MY

CY

BEST BEAUTY The coconut love continued with the BEST ORGANIC Best Beauty category, as Optima’s This category was full to bursting with Organic Raw Virgin Coconut Oil was products to choose from, reflecting the named the winning product. Leah growing popularity of organic foods and Eynon, marketing co-ordinator with Dr. products. YHL readers decided on BoojaOrganic, commented: “We are thrilled to Booja Almond Salted Caramel Chocolate have won Best Beauty with our Optima Truffles as their winner, much to the delight Organic Raw Virgin Coconut Oil. There of Louise Collins, Booja-Booja’s marketing are so many benefits to coconut oil and co-ordinator. She said: “This win is really such a versatile product too. Delighted special to us because it’s been voted for by that it is now not only a staple in the the people who actually buy and enjoy our kitchen but the bathroom too. It really is chocolate truffles. They’re the people we make an all-round hero product!” our yummy treats for and we’d like to say Natures Aid Collagen Beauty Formula a huge Booja-Booja thank you to each and landed the highly commended award every one of them!” in the Best Beauty category. Caroline The highly commended product in this category was Biona’s Organic Virgin Coconut Oil, demonstrating our continuing love affair with all things coconut. Elisa BergerMcDonald, sales and marketing for Biona, said: “We are really excited to have won highly commended for our Raw Virgin Coconut Oil. This fragrant, tropical oil is so versatile and

CM

can be used in cooking, baking, or as a natural beauty product on skin and hair.”

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BEST SUPPLEMENTS AND REMEDIES This proved to be another popular category with a huge variety of products to vote for. However the winner’s title went to Bee Prepared Max Strength Immune Formula. Sarah Orecchia, founder of Unbeelievable Health, said: “We are thrilled that Bee Prepared immune formula won a coveted YHL award. So much time went into formulating it; using nutrients with proven benefits which are not found in a regular diet or multivitamin. It’s great that it’s gotten recognition for its effectiveness.” There was no need to fret for health supplement company Higher Nature as its Worry Not product scooped the highly commended award in this category. Kristina Everest, trade marketing manager for Higher Nature, said: “We are delighted that our Worry Not spray, perfect for those stressful moments, has achieved highly commended in the Your Healthy Living Awards. Thank you to all our loyal customers and to the readers of Your Healthy Living for their vote of confidence and for supporting Higher Nature.”

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Yourhealth

festive season

SURVIVE THE

Christmas food and drink can put a strain on your digestive system. Here’s how to lighten the load

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within an hour of getting up will help to is the season to be jolly… but keep your energy levels up and reduce with all that jolliness can come cravings.” Sarah suggests adding nuts, a lot of bloating, indigestion seeds and some fresh fruit to a whole oat and hangovers. There’s no porridge or even to improve your regular getting away from it – rich cereal or having mashed avocado on Christmas food and drink may look toast topped with a poached, and taste wonderful but it scrambled or boiled egg. Be doesn’t always sit that well sure to avoid fruit juice with our digestive systems. though – a 250ml glass of So how can we make sure “Try serving Christmas orange juice has around that we enjoy a merry, lunch on smaller plates,” six teaspoons of sugar but healthy, Christmas? says Sarah Green. “Research - about the same as a shows people who eat glass of coke.  HAVE A PROPER off smaller plates eat BREAKFAST significantly fewer calories STEP AWAY FROM Making sure that you and still feel full.” THE CANAPÉS eat a proper breakfast is “The most important thing to the best way to start your look out for during the festive Christmas morning, according season is not a big dinner itself – it to Sarah Green, Registered Nutritional is the extras that come before Therapist and Vice Chair of BANT (www. and after it,” says nutritionist BANT.org.uk). “Studies show people who Kamilla Schaffner (www. eat a decent breakfast tend to eat fewer mylondonnutritionist.com). calories in a day without even trying,” says “You really don’t need to eat Sarah. “A good breakfast including some half of your body weight in protein (nuts, seeds, eggs, fish or meat) canapés pre-dinner party. Most and fat (avocados, nuts, seeds or salmon)

Try this

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often it is the surest way to ingest excess fat, carbs and sugar (plus all those drinks constantly being topped up!) before you even sit down to eat. So, exercise a tiny bit of willpower and say a flat no to all greasy canapés, sugared nuts, bowls of crisps and cocktail sausages that are always offered. The same goes for after dinner: say no to endless chocolates, biscuits and alcohol-proof digestive drinks that are just sugar and fat on steroids!” CONTINUED ON PAGE 44 >

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New Lepicol 14x5g Sachet Pack Available Now 45% of Brits have experienced ongoing digestive health issues*... Make sure you’re not one of them. Lepicol is a 3-in-1 high fibre formula containing live bacteria, inulin and gentle psyllium husk which contributes to the maintenance of normal bowel transit. For more statistics visit www.lepicol.com/LooTaboo

Beneficial bacteria play an essential role as our first line of defence, supporting efficient digestive function and gut immunity during the winter months. Bio-Kult is a scientifically developed, advanced multi-strain formula containing 14 live bacterial cultures, proven to survive the high acidity of the stomach.

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Yourhealth PACE YOURSELF

“It sounds boring, but you’ll thank yourself if you enjoy the party spirit without having to pay for it the next day,” says Sarah. “If you’re stressing about Christmas weight gain, remember alcohol not only directly increases your calorie intake, it weakens your resolve and stimulates your appetite, so it’s much harder to resist that extra mince pie after a few drinks! Slow your drinking down by opting for an original 125ml wine glass rather than a modern day 250ml and sip your drink. For each glass of alcohol you drink, have a glass of water. In relative terms, wine and champagne are a better “Push those calories into choice than calorific, your muscles, by going for high-sugar cocktails and liqueurs.” a walk after lunch,” says

Top tip

AVOID THE ‘FOOD COMA’

Sarah. “It will also help your digestion if you move around before passing out on the couch.”

“Try your best to avoid reaching the ‘food coma’ point,” says Kamilla. “This sleepiness and lethargy after a big meal indicates that the body is overwhelmed with the amount of food to be digested, which unfortunately will not be digested to some extent. If you are planning to repeat these food comas at least two or three times during the month then it can seriously damage your digestive system, particularly your pancreas – an organ responsible for the body correcting insulin secretions which can offset all sorts of metabolic issues. So try to be careful and do stop when you feel the button of your jeans or zipper of your top slowly digging into your tummy!”

LOAD UP YOUR PLATE WITH VEGGIES

The average person reportedly consumes a whopping 7,000 calories on Christmas day, and considering that men and women should only be eating 2,500 and 2,000 calories respectively, that’s an awful lot of turkey and trimmings. “Smart swaps are the name of the game when it comes to traditional Christmas lunches or dinners,” says Kamilla. “Of course, we all expect a massive traditional roast, but you will be surprised that once you know how to navigate it correctly you are in no danger of gaining an extra 3kg the following day. So instead of a pile of roast potatoes, go for other roasted vegetables such as carrots, parsnips, Brussels sprouts and courgettes as these are all full of incredible fibre and beta-carotene plus vitamins C and K. If you have a full plate of these amazing roasted veggies alongside your turkey, then hopefully there will not be a place (and need) for anything else.” 44

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3 WAYS TO LOOK AFTER YOUR LIVER

“Many people find themselves thinking about cleansing in January and detoxing their liver following the Christmas festivities,” says Caroline Harmer, nutritionist and digestive care expert for Renew Life UK (www.renewlife.co.uk). “But there are things you can do to support your liver’s health while indulging in festive food and drink.” 1 Reduce stress Whether you enjoy long walks in nature, hot yoga or a bath, take time out to connect with your body, slow down and let go of stress. Our fast-paced lifestyle does not support healthy liver function. 2 Eat your greens Try to avoid unhealthy packaged foods if you can, and aim for a diet that is rich in broccoli, Brussels sprouts, kale, green cabbage, cauliflower, garlic, artichoke and beetroot. These liver-friendly foods help support the body’s natural detoxification methods and are rich in vitamins, minerals and fibre. 3 Support your liver Consider using a 30-day liver detox supplement that contains hepatoprotective herbs and amino acids in one formula, and does not require you to change your diet or lifestyle. Helping protect the liver and supporting the liver’s detoxification pathways and during the festive season can help the liver cope better. A sluggish or stressed liver can lead to symptoms of fatigue, digestive issues, headaches, acne and skin issues.

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You’ll

LOVE GREAT BUYS AT YOUR HEALTH STORE

To help survive Christmas

HAVE YOU TRIED? Bio-Kult WHY IS IT SO GOOD? Our immune systems can be compromised during the festive period leaving us more vulnerable to colds, coughs and infections. To Survive Winter naturally this year, try taking a live bacteria supplement. TELL ME MORE! Bio-Kult is a scientifically developed, advanced multi-strain formula containing 14 live bacterial cultures, proven to survive the high acidity of the stomach. AVAILABLE FROM? All good independent health food stores. Visit www.bio-kult.com

DO TRY: Natures Aid DigestEeze® Milk Thistle WHY SHOULD I TRY IT? Natures Aid DigestEeze® (Milk Thistle) is a Traditional Herbal Remedy (THR), to relieve the symptoms associated with over indulgence of food and drink such as indigestion and upset stomach based on traditional use only. TELL ME MORE! Each Natures Aid Milk Thistle tablet contains 137.5-165mg of standardised extract from Milk Thistle fruits. HOW MUCH? £9.95 for 60 tablets. AVAILABLE FROM? Independent health stores across the UK. Visit www.naturesaid.co.uk

WHAT’S THIS? Lepicol is a multi-fibre source product containing gentle psyllium husk which contributes to maintaining normal bowel transit, as well as 30 per cent inulin. TELL ME MORE! Together, these two ingredients can help ensure your recommended daily intake of fibre. The third key ingredient of Lepicol is five strains of live bacteria. AVAILABLE FROM? All good independent health food stores. Visit www.lepicol.com

WHAT’S THIS? OptiBac Probiotics ‘One week flat’ is a high quality, short-term course of live cultures including strains such as L. casei Rosell-215, L. acidophilus Rosell-52, as well as FOS fibres. TELL ME MORE! ‘One week flat’ is also gluten-free and therefore may be especially suitable for those with bloating. HOW MUCH? £8.69 to £24.99 for 7 and 28 sachets. AVAILABLE FROM? Independent health food stores nationwide. Visit www.optibacprobiotics.co.uk

TRY THIS: Optima Aloe Pura Super Strength Aloe Vera Tablets WHY IS IT SO GOOD? This one-a-day tablet contains concentrated aloe vera gel, developed using the inner fillet of the leaf, to maximise the natural beneficial properties of the gel. TELL ME MORE! The stabilised aloe barbadensis miller used in this product contains no additives and undergoes no unnecessary processing. AVAILABLE FROM? All good health food shops. Visit www.optimah.com

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HAVE YOU TRIED? DigestMORE from Renew Life. WHY SHOULD I TRY IT? Stop uncomfortable gas, bloating and indigestion with DigestMORE digestive enzymes. It is formulated to work at all gastric pH levels and help you digest all types of food and big meals. DigestMORE is a high potency everyday formula containing 11 plant-based enzymes and supportive anti-inflammatory herbs and amino acids. AVAILABLE FROM? Independent health food stores across the UK. Visit www.renewlife.co.uk

HAVE YOU TRIED? sense for a night out multivitamin blend. TELL ME MORE! sense for a night out contains a 100 per cent naturally found mix of vitamins, minerals, amino acids and antioxidants to support the body’s response to drinking. The product helps to reduce tiredness and fatigue, balances energy metabolism and contributes to electrolyte balance and rehydration. According to a survey, 80 per cent of people* said it matched or exceeded their expectations. PLEASE NOTE: Always drink sensibly. AVAILABLE FROM? Independent health food stores and www.senseproducts.co.uk

HAVE YOU TRIED? Vitabiotics Wellwoman Energy WHY IS IT SO GOOD? Perfect for those leading hectic lives, Wellwoman Energy makes a great tasting refreshing drink with vitamins B6 and B12, magnesium and iron which contribute to normal energy release and help to reduce tiredness and fatigue. TELL ME MORE! The easy-to-carry effervescent tablets also include vitamin C and zinc which contribute to normal immune system function. They also contain specialist nutrients including Guarana extract and L-Carnitine. HOW MUCH? ÂŁ5.35 for 10 tablets AVAILABLE FROM? Boots and online at www.wellwoman.com

*source: Cambridge Market Research

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Join

Yourbody

HOW TO BE A WINTER WARRIOR! Keep up your winter running routine with these expert tips

1. LOOK AFTER YOUR JOINTS

Aches and pains from inflamed joints are made so much worse by the cold and can really put you off going outside to exercise. Shona Wilkinson, nutritionist from SuperfoodUK.com, says: “There are three groups of foods I would think of for helping to reduce inflammation. The first are vegetables and fruits – including orange, red, yellow and green ones for the antioxidant carotenoids, as well as purple and darker-coloured fruits and veg such as berries for their polyphenol content. The second food I would include is oily fish such as salmon, mackerel or sardines: they contain the helpful omega-3 fatty acids EPA and DHA that can have a natural anti-inflammatory effect in the body. These omega-3s are thought to work in several ways, including by displacing and competing with other fatty acids that can be converted to pro-inflammatory

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substances in the body. Thirdly, spices such as turmeric and ginger can have an anti-inflammatory effect too. So a meal of baked salmon with spicy ginger sauce, with sweet potatoes and greens on the side could be an excellent inflammationbalancing, energy-restoring post-run meal.” If you feel your joints need an added boost, it may be beneficial to add a joint supplement to your diet to protect your joints and cartilage from the impact of running.

2. PACK IN THE PROTEIN

Protein helps to repair muscle tissue and reduces the breakdown of muscles after exercise which is why it’s an important feature in any runner’s diet. Also, running in the colder months requires more energy which is another reason to keep your protein levels up! Nutritionist Cassandra Barns explains: “Fish, meat and eggs are generally the best sources of protein, as the concentration and quality of protein in plant foods are not as high. Vegetarians and vegans need to pay particular attention to getting enough protein and a variety of protein sources to meet their needs. Runners usually have high requirements for protein for muscle repair and strength, and it could be difficult to get enough if you’re not having a good serving of protein at each meal.”

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3. ENGAGE YOUR CORE

Sometimes if you’re thinking about how cold it is, you might forget about the little things about your technique, which can make you a better runner. Controlling your alignment and breathing will help with your core stability, which is essential for a good running technique. Lynne Robinson, founder of Body Control Pilates and author of Pilates for Life, says: “In terms of runners, sometimes a slight imbalance in the body will go on to create problems because it’s such a repetitive movement that you’re doing. Even a small adjustment in your posture or in your core stability can make a huge impact.” Lynne suggests performing some prone knee lifts before you go out for a run. Here’s what you need to do: n Lie on your front. Rest your forehead on a folded towel and place your fingertips under your pelvic bones. n Bend your right leg to a 90-degree angle. Maintaining the position and stability of your pelvis, breathe in and lift the leg up slightly off the mat. n Breathing out, lower the leg back down. n Repeat 10 times on each side.

ADJONSPRINGP 18-10-16E

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unning in the summer time is so much more appealing than the winter. It can be very tempting to put your trainers to one side and get cosy under a blanket instead. However you will soon notice your fitness levels dropping if you don’t maintain a regular exercise routine. Here are three ways to keep training whilst keeping injuries at bay this winter.

To find a Pilates teacher near you visit: www.bodycontrolpilates.com

December 2016

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Yourfood

HAVE A COSY

Christmas! Celebrate Christmas in cosy Scandinavian style with these recipes from Trine Hahnemann

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he art of ‘hygge’ is a Danish concept which centres around cooking, eating and entertaining in a relaxed and intimate atmosphere. Hygge is celebrated all year round, but Christmas is the ultimate time to enjoy this celebration, with healthy, wholesome and seasonal food and drink.

JERUSALEM ARTICHOKE, APPLE AND TARRAGON SERVES 8 INGREDIENTS • 200g/7oz spelt grains • 200g/7oz Jerusalem artichokes • 2 slices of lemon • 200g/7oz apples (a sharp, crisp variety) • 1 tbsp tarragon leaves For the walnut pesto: • 50g/1¾ oz walnuts • 2 tbsp apple cider vinegar • 100ml/½ cup walnut oil • 1 tsp honey • Sea salt and freshly ground black pepper METHOD 1. Rinse the spelt in cold water, drain, then boil in fresh water with a little salt for about 20 minutes, or until cooked and tender, but still with a bit of a bite. Drain and cool to room temperature. 2. Peel the Jerusalem artichokes and cut into thin slices, adding them to a bowl of water with the lemon slices added, so they don’t turn brown. Add all the ingredients for the walnut pesto to a food processor and blend into a paste. 3. Core the apple and cut it into slices. Mix them with the other salad ingredients and season to taste with salt and pepper. Toss with the pesto and serve.

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Yourfood RED CABBAGE, KALE AND POMEGRANATE SALAD SERVES 8 INGREDIENTS • 1 pomegranate • 200g/7oz red cabbage • 100g/3 ½ oz kale • Sea salt and freshly ground black pepper For the dressing • 2 tbsp lime juice • 3 tbsp grapeseed oil • 1 tsp honey METHOD 1. Cut the pomegranate in half over a bowl lined with a sieve to catch the juices. Take out the seeds and reserve 2 tbsp of the juices collected for the dressing; set aside. 2. Thinly slice the cabbage and roughly chop the kale. Mix the cabbage, kale and pomegranate seeds together in a bowl. 3. For the dressing, mix the 2 tbsp pomegranate juice with the lime juice, grapeseed oil and honey, with salt and pepper to taste. Just before serving, toss the salad in the dressing, seasoning with salt and pepper.

CELERIAC FRITTERS SERVES 8 INGREDIENTS • 250g/9oz celeriac • 250g/9oz parsley root • 2 eggs, lightly beaten • 50g/1 ¾ oz sesame seeds • 1 green chilli, finely chopped • 1 small onion, finely grated • Olive oil, for frying • Sea salt and freshly ground black pepper METHOD 1. Peel the celeriac and parsley root, then grate them both. Mix with all the remaining ingredients in a bowl, seasoning with salt and pepper. 2. Heat a little oil in a frying pan and, when hot, place spoonfuls of the mixture in the pan and cook for 4–5 minutes on each side, until golden and crisp. TIP If you can’t get hold of parsley root, these fritters can be made with celeriac alone.

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Yourfood

STEAMED LEEKS, GOAT’S CHEESE AND ALMONDS SERVES 8 INGREDIENTS • 8–10 leeks • 75g/5 tbsp butter • 75g/½ cup almonds with skin on, chopped • 100g/3½ oz creamy goat’s cheese • 2 slices of rye bread, toasted and crumbled • Sea salt and freshly ground black pepper • Chervil, to decorate METHOD 1. Rinse the leeks and trim off both ends, but as little as possible so that the layers stay attached at the root and you keep the dark green at the other end too, which tastes marvellous. 2. Place in a big sauté pan, pour in enough water to come halfway up the leeks, sprinkle with salt and pepper, cover and steam for 5 minutes or until soft. Remove with a slotted spoon, drain, then place on a dish. 3. While the leeks are cooking, heat the butter until brown in a frying pan, then add the almonds and toast until golden brown. 4. Dot the goat’s cheese on top of the leeks and sprinkle over the toasted rye crumbs. Just before serving, spoon the brown butter and almonds over the top, sprinkle with pepper and top with chervil.

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NATURE S PERFECT

INGREDIENT

ORGANIC CACAO POWDER Coffee and Cacao HOT ChocolaTe ingredienTs 200mls almond milk or nut milk/milk of your choice 1 shot of coffee 1 tbsp. Lucy Bee Cacao Powder 1 tsp. Lucy Bee Cinnamon Powder Optional: to sweeten, either 20g pitted dates; 1 tsp. honey; or coconut sugar

As a part of our passion for healthy eating, we’ve searched different corners of the world to find the finest quality, Fair Trade, organic store cupboard staples. Our Organic Cacao Powder is produced by Gabriela and Daniel in the Dominican Republic. It has a rich, full flavour and is great for baking, desserts, snacks and drinks - try it out for yourself with our recipe for a warming festive drink!

Lucy Bee Nature’s Perfect Ingredients

METHOD 1. Add all ingredients to a pan on a medium heat. 2. Using a hand or electric whisk, mix until all ingredients are blended together. 3. Heat for 2-3 minutes until your preferred temperature. Be careful not to burn. 4. Pour into a glass, top with marshmallows and enjoy!

- the perfect starting point for all of your culinary adventures!

Allergy InformaTion Gluten Free, Wheat Free, Vegetarian

Great Gift Ideas!

Socialise with Lucy

Google “Lucy Bee”

For more recipe ideas visit: www.lucybee.com Available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockist

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Yourfood

A great low sugar option!

RAW BITES MAKES 30 INGREDIENTS • 140g/5oz almonds, skin on • 120g/4½ oz raisins • 275g/9½ oz dates, stoned • 50g/1¾ oz coconut oil • 50g/1¾ oz cacao powder • 50ml/scant ¼ cup freshly squeezed orange juice • ½ tsp pure vanilla powder or natural vanilla extract • 1 tsp ground cinnamon • 100g/3½ oz desiccated (shredded) coconut, to coat METHOD 1. Grind the almonds to a powder in a food processor. Add all the ingredients except the coconut to a food processor and process to a smooth paste. 2. Remove from the processor and form into small squares by hand. You should get about 30 bars. 3. Roll in the desiccated (shredded) coconut to serve. They will keep in the refrigerator for 2–3 weeks.

Recipes taken from Scandinavian Comfort Food by Trine Hahnemann (£25, Quadrille £25) Photography: Columbus Leth

WHAT’S NEW? Natural Alternatives to Sugar, a must read by Dr Marilyn Glenville PhD, the UK’s leading nutritionist! WHAT’S IT ABOUT? Her ground-breaking new book exposes just how dangerous sugar is and warns how sugar in your diet is putting your health, and even your life at risk. AVAILABLE FROM? Independent health food stores and www.naturalhealthpractice.com

You’ll

LOVE GREAT BUYS AT YOUR HEALTH STORE

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WISE BUY! organic rawraw cacao butterbutter WISE BUY! CHOC CHOCChick’s Chick’s organic cacao and powder powder are sourced fromfrom cooperatives and areethically ethically sourced cooperatives in Ecuador and minimally processed to retain all the innatural Ecuador and minimally processed to retain all the goodness of the cocoa bean. natural goodness of the cocoa bean. HOW SHOULD I USE THEM? They are great for smoothies, HOW SHOULD THEM? They are great for smoothies, shakes, cooking,I USE baking and raw chocolate-making. The shakes, baking and rawgluten, chocolate-making. The productscooking, are free from dairy, sugar, additives and guilt! are free from dairy, sugar, gluten, additives products AVAILABLE and guilt! FROM? Independent health food stores, or visit www.chocchick.com AVAILABLE FROM? Independent health food stores, or visit www.chocchick.com

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Available from your local health food store Call Tree of Life on: 01782 567100 for your nearest stockist

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lthy Sna a e H c r

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Maca Cacao Bites Ingredients • 1 tbsp. Tree of Life Maca Powder • 2 tbsp. Tree of Life Cacao Powder, plus extra for dusting • 50g Tree of Life Ground Almonds

• 50g Tree of Life Pitted Dates • 40g Tree of Life Brown Linseeds • 150g peanut butter • 30g coconut oil

Method • Blitz all of the ingredients in a food processor until thoroughly mixed. • Separate into 40 bite-sized balls then roll in the Cacao Powder. For a nutty twist roll in ground or chopped almonds instead. • Chill in the fridge on a baking tray covered in greaseproof paper. • Serve at room temperature or eat straight from the fridge! Our full range of organic, plant-based superfoods are available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockist.

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