Your Healthy Living December 2022

I hope you are getting into the Christmas spirit like we are here at

Christmas is always a time of celebration and fun, but it can also be quite stressful for many people. If the prospect of the festive season isn’t filling you with joy, then take a look at our feature on page 16

If you’re planning a free-from Christmas, you might like our recipe feature which showcases some delicious Christmas desserts that are free from common allergens. Meanwhile our in-store expert provides some suggestions for festive gift ideas from your

Made in Chelsea star Binky Felstead, who chatted to me about how she keeps her family healthy through good nutrition and lots of exercise. Also this issue we are very pleased to announce the gold and silver-winning products in the Your Healthy Living awards for 2023. Thank you to everyone who voted.

Wishing you all the best for a happy and healthy Christmas and New Year,

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Aerobic activity can reduce risk of metastatic cancer

A new study at Tel Aviv University (TAU) found that aerobic exercise can reduce the risk of metastatic cancer by 72 per cent. According to the researchers, high intensity aerobic exercise increases the glucose (sugar) consumption of internal organs, thereby reducing the availability of energy to the tumour. The study was led by two researchers from TAU, Prof Carmit Levy and Dr Yftach Gepner.

Prof Levy and Dr Gepner said: “Studies have demonstrated that physical exercise reduces the risk for some types of cancer by up to

35 per cent. This positive effect is similar to the impact of exercise on other conditions, such as heart disease and diabetes. In this study we added new insight, showing that high-intensity aerobic exercise, which derives its energy from sugar, can reduce the risk of metastatic cancer by as much as 72 per cent.”

Dr Gepner added: “Our results indicate that unlike fat-burning exercise, which is relatively moderate, it is a high-intensity aerobic activity that helps in cancer prevention. If the optimal

NEWS Health

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

High salt diet found to increase stress

Scientists have discovered that a high-salt diet increases the levels of stress hormones by 75 per cent. The study, which was carried out by experts at the University of Edinburgh, was published in Cardiovascular Research.

Professor Matthew Bailey, Professor of Renal Physiology at the University of Edinburgh’s Centre for Cardiovascular Science, said: “We are what we eat and understanding how high-salt food changes our mental health is an important step to improving wellbeing. We know that eating too much salt damages our heart, blood vessels and kidneys. This study now tells us that high salt in our food also changes the way our brain handles stress.”

Experts hope the findings will encourage a review of public health policy around salt consumption, with a view to manufacturers reducing the amount of salt in processed food.

The recommended salt intake for adults is less than 6g a day but most people regularly eat about 9g. This can contribute to higher blood pressure, which increases the risks of heart attacks, strokes and vascular dementia.

intensity range for burning fat is 65–70 per cent of the maximum pulse rate, sugar burning requires 80–85 per cent – even if only for brief intervals. For example: a one-minute sprint followed by walking, then another sprint. It must be emphasised that physical exercise, with its unique metabolic and physiological effects, exhibits a higher level of cancer prevention than any medication or medical intervention to date.”

The paper was published in the journal Cancer Research.

62%

of people say their stress levels increase during Christmas time.

Source: Cannaray CBD

New symptom of Long Covid identified

Reduced exercise capacity is a new symptom of Long Covid, according to a new study by researchers from UC San Francisco and Zuckerberg San Francisco General Hospital.

The researchers analysed nine studies in which the exercise performances of 359 participants who had recovered from the virus were compared to those of 464 participants who had symptoms consistent with Long Covid. The findings suggested that the Long Covid group experienced reduced oxygen extraction in the muscles, irregular breathing patterns, and a lesser ability to increase heart rate during exercise to match cardiac output. The findings were published in JAMA Network.

ENERGY BOOST

ENERGY BOOST

Vitamin B bundle

Vitamin B bundle

Want to stay energised this winter? Three lucky winners will receive a Vitamin B Bundle from Good Health Naturally worth over £43!

Want to stay energised this winter? Three lucky winners will receive a Vitamin B Bundle from Good Health Naturally worth over £43!

Combined as a bundle, Liposomal B4 Health and Ionic Vitamin B12 provide a full B vitamin complex that can boost your energy levels and support optimal health. Suitable for vegetarians and vegans.

Combined as a bundle, Liposomal B4 Health and Ionic Vitamin B12 provide a full B vitamin complex that can boost your energy levels and support optimal health. Suitable for vegetarians and vegans.

DRAW CODE: YHL-GHN-1222

DRAW CODE: YHL-GHN-1222

WINTER WELLNESS TRIO

High strength immune defence

One lucky reader will win this bundle worth £68.94 containing three products formulated by the practitioner team at Neutrient. Neu Biotic contains 20 billion CFU from 20 different live strains for microbiome support. The D3+K2 vegan oral spray contains the most bioactive forms of these nutrients and the Magnesium contains magnesium chelates for superior absorption.

DRAW CODE: YHL-NEUTRIENT-1222

CLINICALLY RESEARCHED

A year’s supply of omegas!

A year’s supply of omegas!

EQUAZEN® Capsules/Chewable capsules have a uniquely balanced ratio of omega-3 and omega-6 fatty acids (EPA: DHA: GLA= 9:3:1) that helps support normal brain function. EQUAZEN® is clinically researched and contains only high-quality ingredients. One lucky reader will win a year’s supply of EQUAZEN® Capsules/Chewable capsules, worth £128.

DRAW CODE: YHL-OMEGA-1222

EQUAZEN® Capsules/Chewable capsules have a uniquely balanced ratio of omega-3 and omega-6 fatty acids (EPA: DHA: GLA= 9:3:1) that helps support normal brain function. EQUAZEN® is clinically researched and contains only high-quality ingredients. One lucky reader will win a year’s supply of EQUAZEN® Capsules/Chewable capsules, worth £128.

**DHA contributes to maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250mg of DHA.

DRAW CODE: YHL-OMEGA-1222

DRAMATIC BENEFITS

DRAMATIC BENEFITS

A powerful duo

A powerful duo

Taking Bio-Quinone and SelenoPrecise is your chance to take the very same supplements used in the important heart and ageing trial, KiSel-10. In the major scientific study featuring over 400 Swedish people, those who took Bio-Quinone and SelenoPrecise daily experienced dramatic benefits versus those who didn’t! Two lucky readers will each win a set of both products, worth £45.20.

Taking Bio-Quinone and SelenoPrecise is your chance to take the very same supplements used in the important heart and ageing trial, KiSel-10. In the major scientific study featuring over 400 Swedish people, those who took Bio-Quinone and SelenoPrecise daily experienced dramatic benefits versus those who didn’t! Two lucky readers will each win a set of both products, worth £45.20.

DRAW CODE: YHL-PHARMANORD-1222

DRAW CODE: YHL-PHARMANORD-1222

Magnesium for stress support!

The body burns through its magnesium supply when stressed and low magnesium leads to higher stress levels, resulting in a vicious cycle. MAG365 Ionic Magnesium Citrate was formulated to help stop this stress-cycle in its tracks. It’s formulated for optimal absorption and it’s totally pure, without any fillers, artificial colours or flavours. We have five tubs of MAG365 Natural to give away worth £17.95 each.

DRAW CODE: YHL-MAG-1222

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

A SUPER SUPPLEMENT FOR THE MENOPAUSE Meno Active (£49.95 for a month’s supply) aims to support women’s hormones, brain function, nervous system and energy during the menopausal journey. This supplement is a scientific blend of 31 active ingredients (including omega-3 DHA, ashwagandha, sage, green tea and soya isoflavones) delivered in a unique daily sachet and capsule combination.

IN Health News

THE PRESS

Moderate to heavy drinking linked to stroke risk

Young people who drink moderate to heavy amounts of alcohol may be more likely to have a stroke than people who drink low amounts or no alcohol. These were the findings of a study conducted at Seoul National University in the Republic of Korea.

The study looked at records from a Korean national health database for over 1.5 million people in their twenties and thirties. They were asked about their alcohol consumption and were followed for an average of six years. A total of 3,153 had a stroke during the study period. People who were moderate to heavy drinkers for two or more years of the study were about 20 per cent more likely to have a stroke than people who were light drinkers or did not drink alcohol.

People who drank 105g of alcohol or more per week were considered moderate or heavy drinkers. This is equal to 15g per day, or slightly more than one drink per day. Light drinkers were those who drank less than 105g per week, or less than 15g per day. As the number of years of moderate to heavy drinking increased, so did the risk of stroke. People with two years of moderate to heavy drinking had a 19 per cent increased risk, people with three years had a 22 per cent increased risk and people with four years had a 23 per cent increased risk. The study was published in the online issue of Neurology®, the medical journal of the American Academy of Neurology.

Editor’s Choice

This month’s Editor’s Choice product is NaturesPlus BioAdvanced Liver Support. This advanced, superior-quality formula is made with scientifically studied nutrients including choline, which contributes to the maintenance of normal liver function. Priced at £23.95 for 60 capsules, this unique supplement also features NAC and alpha lipoic acid, as well as turmeric, milk thistle, dandelion, artichoke and burdock. Your health depends on peak liver wellbeing and as the holiday season approaches now is a great time to provide your liver with some extra support.

BOOK SHELF

We take a look at some of the newest natural health reads

The Book of Korean Self-Care by Isa Kujawski (£14.99, CICO Books)

Join holistic wellness and integrative nutrition expert Isa Kujaswski, MPH, RDN, to discover Korean wellbeing concepts and centuries-old healing traditions. Learn about the Korean philosophy of food as medicine and discover the healing powers of foods such as kimchi for digestive health.

A Toolkit for Your Emotions by Dr Emma Hepburn  (£14.99, Quercus)

This new book is full of practical tools and techniques for managing everyday emotions including anxiety, shame, stress and anger, and welcoming feelings of happiness and contentment. Each topic is illustrated with Emma’s signature drawings to make them accessible, meaningful and memorable.

Eat Well and Feel Great: The Teenager's Guide to Nutrition and Health by Tina Lond-Caulk (£14.99, Green Tree)

This new title aims to educate young people on the importance of good nutrition and how to optimise their wellbeing. Packed with helpful tips, advice and recipes, this easy-to-use and friendly handbook will help young people to develop a healthy and loving relationship with food.

The Book of Health Hacks by Kerry Sanson (£22.50, Brown Dog Books)

Readers will learn how to create new habits and make them stick with this handy compendium. From face yoga to drinking yin yang water and torso bouncing, each health hack is described in a step-by-step guide or linked by a QR code to a YouTube demonstration video.

Herbs for health

Echinacea purpurea is one of my favourite herbs. And coming from a herbalist, that is a bold claim! It is definitely one of the herbs I use the most regularly too. I take it all winter long, and for regular bouts in the summer if I’m travelling or going to festivals; and then in September, around back to school time.

Echinacea is known for its immune-supporting activity and for its ability to nip a cold or flu in the bud. Even when you’ve come down with something, echinacea can reduce how long you are symptomatic and help reduce the severity of symptoms. This reduces the need for pain relief such as paracetamol (by up to 52 per cent according to one clinical trial). This study also found that echinacea reduced the development of recurrent colds by 59 per cent.

So, definitely a great herbal remedy to take throughout the cold and flu season.

And in the light of the pandemic, there is even more reason to take echinacea. A clinical trial published in 2022 found that taking echinacea reduced the risk of SARS-CoV-2 infection by 63 per cent. They also found that those who did get an infection were symptomatic for 4.8 days less on average than those in the control group. Those statistics are just mind-blowing in my opinion! A really interesting finding from this study was that overall viral load was reduced by over 99 per cent after only five days of taking echinacea for all viral respiratory infections, including SARS-CoV-2. Reducing viral load means reducing your symptoms and reducing transmission to others.

So, regardless of whether it is SARS-CoV-2, omicron, the flu, a monster cold, or even a mild sniffle-inducing virus, echinacea is a great general antiviral remedy which I certainly wouldn’t be without!.

For more information, visit www.avogel.co.uk

1 Jawad M et al. Evidence-Based Complementary and Alternative Medicine 2012. Article ID 841315 doi: 10.1155/2012/841315

2 Kolev et al. Echinacea purpurea for the Long-term Prevention of Viral Respiratory Tract Infections during Covid-19 Pandemic: A Randomised, Open, Controlled, Exploratory Clinical Study. Frontiers in Pharmacology 2022; 13: 1663-9812

living living

Subscribe now and get a free gift!

Subscribe now and receive a free gift! When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift, a 20ml bottle of Rio Rosa Mosqueta Pure Chilean Rosehip Seed Oil worth £12.59. This 100 per cent natural beauty oil can help to diminish wrinkles and fine lines, keep skin hydrated and soft and help defend and protect the skin, including against the visible signs of ageing. Rosehip seed oil can also help to fade post-surgical scarring and stretch marks, making it ideal for use across the ages. Subscribe today at www.yourhealthyliving.co.uk/subscribe

Educational edible garden to be created for youngsters

An educational garden which will teach children about healthy eating and foraging is coming to the RHS Chelsea Flower Show next year.

The project is a collaboration between garden designer Harry Holding and the charity School Food Matters, which teaches children about food and campaigns for healthy, sustainable school meals.

Designed as an immersive, forageable and naturalistic landscape, the garden will entice children to explore, inspiring them with a variety of edible, climate-adapted plants along the way. The aim is to stimulate their senses and encourage them to learn about food in nature, with over 80 per cent of the planting being edible. The paths lead to a central area featuring low walls that will be covered in quotes from children – a place to air how much nature means to them.

At the end of the show, which takes place from 23 to 27 May, the School Food Matters Garden will be repurposed to create two pocket gardens. One will be located at a school in London and the other will be established at a school in the north of England. It is hoped that children will be able to nurture and enjoy them for years to come.

Siobhán Carroll, herbal advisor with A.Vogel, gives us an overview of the benefits of echinacea

Holiday stress? Magnesium deficiency and stress go hand in hand. The body burns through its magnesium supply when stressed and low magnesium leads to higher stress levels, resulting in a vicious cycle. Tell me more! MAG365 was formulated to help stop this stress-cycle in its tracks. It’s formulated for optimal absorption to enhance the calming, sleep-promoting benefits of magnesium. Available from? Independent health food stores. Visit www.itlhealth.co.uk

Try this! Arnica Massage Balm was formulated in the 1920s and is still a Weleda best-seller today. A traditional herbal medicinal product, it’s formulated with organic arnica extract combined with birch, lavender and rosemary, to gently massage into aching muscles, sprains and bruises, bringing warmth to relieve pain and help prevent stiffening. Tell me more! It’s free from synthetic additives and mineral oils, and offers effective relief of rheumatic and muscular pain, backache, fibrositis and cramp. It’s popular with sports professionals for minor sports injuries. How much? £9.50, £13.50 and £20.75 for 50ml, 100ml and 200ml. Available from? Independent health food stores and weleda.co.uk

You`ll

Great buys at your health store

Winning collagen… at the double!

ArthroVite is the name to trust for collagen supplements after Beautivite and Collagen Plus collected major awards, courtesy of YHL readers. Tell me more! Beautivite offers 100 per cent pure collagen, a natural route to younger-looking skin, stronger nails and healthier hair. It increases hydration and elasticity. Collagen Plus protects and repairs joints, replacing lost collagen to keep connective tissue flexible and enable bones and cartilage to bear weight.

Available from? Independent health food stores. Visit www.arthrovite.com or call 0800 0181 282.

How I keep my

family healthy

Binky Felstead was one of the original cast members of the hit E4 show Made in Chelsea. Binky, whose real name is Alexandra, is married to Max and has two children, five-year-old India and 17-month-old Wolfie. She recently announced that she is expecting her third child

Q Congratulations on your pregnancy! How are you feeling?

Binky: Thank you! It’s exciting and terrifying at the same time. I’m in my second trimester so I’ve got more energy. I was feeling a bit flat at times in the first trimester. Then I got a tummy bug a few weeks ago but I’m doing okay now. I’m eating lots of nutritious soups and if I’m not able to stomach much I’ll just have a piece of toast.

Q How do you ensure that you keep your family healthy?

Binky: We cook and eat healthy food. I love cooking and although I’m not the best at it, I’m trying to get better. My mum taught me all her recipes like chicken soup and also watercress, leek and potato soup. I give Wolfie the bone broth from the chicken carcass that I’ve boiled down when I’m making chicken soup. That’s really good for his immunity. During the winter I also give the kids Sambucol twice a day to help support their immune systems naturally. We always have lots of fruit and vegetables in the fridge and the kids will go for that rather than chocolate or crisps, which we don’t tend to have in the house. Instead of having

chocolate after a meal we’ll have some melon or pineapple. India doesn’t tend to get excited by chocolate. I offered her some last night and she said no. I was a bit shocked!

Q Do you all like to keep active?

Binky: Yes. I’m a country girl at heart, and where we live we’re lucky to have lots of woods and big fields. We’re always taking the dog for long walks. It’s nice family bonding time as well as keeping healthy and getting fresh air. I’m also training with a pre and post-natal personal trainer, which is really important because I want to know that whatever I’m doing is safe. I’m very fit from before, so I’m trying to keep up my fitness levels. I’m focusing on my legs and arms but I’m steering clear of any core work. It makes me happy and it keeps me going. I think it’s important to say that everyone is different though, and just because I’m doing this doesn’t mean that it’s right for everyone.

Q New research from Sambucol has shown that over half of Brits are experiencing sleepless nights due to worries about getting ill with Covid and colds and flu. Do you worry about how illness might affect your family?

Binky: We try not to worry about it. India is always coming back from school with a different cold, like lots of kids. She had Covid at the beginning of the year and was pulled out of school for a week. But somehow Max, Wolfie and I have all managed to avoid it. I will probably get it now I’ve said that so I will quickly touch some wood! We try to do

the best we can with our healthy eating, and we get plenty of exercise, so as a family we’re pretty healthy.

Q Do you have any natural remedies that you go to if anyone in your family is unwell?

Binky: If I feel unwell I’ll always make some chicken soup. My mum taught me this recipe years ago and it’s my favourite thing. It’s jam packed with vegetables and chicken stock and it’s just amazing. I’d also say get lots of rest if you’re unwell, although I’m not very good at doing that. I’ve had to rest for the last three days and in some ways it’s been really lovely. But in other ways I’m itching to get back to work and doing things again.

Q Do you think it’s important to set a healthy example to your children?

Binky: Absolutely. The kids see us doing these long walks and eating healthily, which is very important. Also, India loves cooking with me. I want to teach her about fruit and vegetables and the benefits of healthy eating. It’s something that I hope she will remember when she’s older and then pass on to her own kids.

Binky Felstead has partnered with the UK’s No.1 brand for immunity, Sambucol, to show the benefits of protecting family immunity all year round.

Former Made in Chelsea star Binky Felstead talks to Liz Parry about how she and her family stay healthy during the cold and flu season

“We try to do the best we can with our healthy eating, and we get plenty of exercise, so as a family we’re pretty healthy”

Your health

&A

MADELAINE WINZER ANSWERS:

MADELAINE WINZER ANSWERS: “There are many factors that contribute to feeling more tired than usual in the winter months. The shorter days play havoc with our sleep cycles as our bodies produce more melatonin which can impact our mood, the weather is less inviting, and we are more inclined to reach for comfort food. It is a time when our social calendars are packed, so here are a few things you can do to make the most of the festive season while looking after your health:

months. The shorter days play havoc with our sleep cycles as our bodies produce more melatonin which can impact our mood, the weather is less inviting, and we are more inclined to reach for comfort food. It is a time when our social calendars are packed so here are a few things you can do to make the most of the festive season while looking after your health:

Nutrition – After a long day at work, the last thing you sometimes want to do is spend time cooking. Preparing healthy meals in advance and freezing them can help you out when you are feeling lazy while if you are stuck for inspiration in the kitchen, check out Pinterest.

Nutrition – After a long day at work, the last thing you sometimes want to do is spend time cooking. Preparing healthy meals in advance and freezing them can help you out when you are feeling lazy while if you are stuck for inspiration in the kitchen, check out Pinterest.

Exercise – If you don’t enjoy the gym, why not meet a friend for a walk in the park? It exposes you to direct sunlight for vitamin D production while movement gets your blood flowing and produces endorphins to lift your mood.

Exercise – If you don’t enjoy the gym, why not meet a friend for a walk in the park? It exposes you to direct sunlight for vitamin D production while movement gets your blood flooding and produces endorphins to lift your mood.

Sleep hygiene – Try sticking to a bedtime routine if you struggle to switch off at the end of the day. A warm bath combined with reading a book or listening to some relaxing music can help you wind down.

reading a book or listening to some relaxing music can help you wind down.

Social – The lead-up to Christmas leads to a lot of us burning the candles at both ends. It is the perfect opportunity to catch up with friends and loved ones, so why not switch catching up over drinks and food for a few hours at a spa? Your body will love you for it!”

Social – The lead-up to Christmas leads to a lot of us burning the candle at both ends. It is the perfect opportunity to catch up with friends and loved ones, so why not switch catching up over drinks and food for a few hours at a spa? Your body will love you for it!”

n Madelaine Winzer is a freelance writer based in London. After many years racing internationally as part of the GB Olympic Development Squad for Triathlon, Madelaine continues to have a strong interest in health and wellbeing.

n Madelaine Winzer is a freelance writer based in London. After many years racing internationally as part of the GB Olympic Development Squad for Triathlon, Madelaine continues to have a strong interest in health and wellbeing. CNM is the no 1 training provider for natural therapies. Visit www.cnmcourses.com or call 01342 777 747

CNM is the no 1 training provider for natural therapies. Visit www.cnmcourses.com or call 01342 777 747.

SARAH LINDSAY ANSWERS: “A few components are needed to gain muscle. Firstly, you need to be strong. If you don’t lift heavy weights as heavy as your body is capable of lifting, you won’t gain muscle. You need to deliberately and progressively lift heavy over months and years. To gain real muscle, you also

need genetic potential to gain mass and to eat consistently for the purpose of gaining muscle, which requires eating in a calorie surplus and the right amount of protein and carbohydrate. In short, building noticeable muscle mass will not happen by accident or by lifting a few weights three times a week, so don’t worry. What regular weightlifting will do is improve your body composition and keep you leaner in the long-term by increasing your BMR (how many calories you burn at rest). It will make you stronger and therefore reduce your chances of developing osteoporosis. You’ll be more efficient, more capable of completing everyday activities and will notice improved physical confidence. You will also have a sense of achievement and happiness because weight training releases a ton of endorphins. Best still, you’ll have more time on your hands because weight training is more time-efficient than cardio exercise.” n Triple Olympian personal trainer Sarah Lindsay is the co-founder of Roar Fitness. For more information visit roarathome.roar-fitness.com

DR THOM PHILLIPS ANSWERS: “Vitamin D plays an essential role in our health including the development and preservation of healthy bones, boosting our immune system, muscle function, energy levels and helping to reduce inflammation. Most of the body’s vitamin D is produced in the skin following exposure to sunlight, so people living in the UK are more prone to vitamin D deficiency – especially during the winter months. In a survey we carried out amongst Forth customers, we found that 74 per cent who tested their vitamin D levels had results below the optimal level. Vitamin D deficiency can cause symptoms such as frequent colds or illness, low energy, or fatigue and even depression. Prolonged low levels can affect bone health and muscle function. Women are at greater risk of osteoporosis in later life, and vitamin D can help to support their bone health. If you do an at-home finger prick blood test to check your vitamin D levels, levels greater than 75nmol/L are recommended for optimal health. The NHS advises that all adults in the UK should take a daily supplement containing 10 micrograms of vitamin D from September until March/April."

n Dr Thom Phillips BSc. MSc. MB BCh. MRCGP, is part of the medical team at Forth. For more information visit www.forthwithlife.co.uk

Email your questions to liz@jfnproductions.co.uk

You can also write in with your queries: Your Healthy Living Q&A, JFN Productions, Unit G2, 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.

You asked: “I feel more tired than usual at this time of year. How can I improve my energy levels?”

You asked: “I feel more tired than usual at this time of year. How can I improve my energy levels?”

You asked: “I want to start weighttraining but I’m worried I’m going to bulk up. Should I stick to the treadmill to shape up or give weights a go?”

You asked: “Should I take vitamin D this winter?”

Immune support for the whole family

• Delicious formats, there is something for everyone.

• Supporting your family’s immunity for over 30 years.

• Scientifically tested, the original Black Elderberry brand.

Sambucol contains natural black elderberries plus vitamin C which contributes to the normal function of the immune system and protection of cells from oxidative stress. www.sambucol.co.uk

WEALTH Health is

YHL asks: why should you invest

in your health and wellbeing?

“The first wealth is health”. Essentially, this means that without good health we don’t have security or prosperity in life. All too often we take our health for granted until we become ill and then we realise how vitally important it is. Investing both time and money in our health can help to lower our risk of chronic disease and improve our quality of life.

However, as the country faces a cost-of-living crisis, many of us are tightening our belts and cutting back on unnecessary expenditure. Things like vitamins and supplements and gym memberships are seen by many as luxuries that need to be dropped when money is scarce.

So, should we still be investing in our health during these difficult times?

Prevention is better than cure

The Dutch philosopher Desiderius Erasmus first coined the phrase “Prevention is better than cure” around the year 1500 and it still holds true today. Taking steps to look after your health can reduce your risk of getting ill and can help you to enjoy a long and happy life. By investing in good quality, organic food and good quality supplements, we can support our health, give ourselves more energy and reduce our risk of illness. Although organic food is more expensive, it’s important to note that it contains fewer pesticides, fewer additives and preservatives,

no GM ingredients and reduced use of antibiotics. It’s also a more sustainable choice for the planet, has high standards of animal welfare and helps protect wildlife.

Are we lacking key nutrients?

While vitamins and supplements may seem like a luxury, they can help to top up our intakes of vital nutrients that we may not be getting from our diets. Data from the Health & Food Supplements Information Service (HSIS) has revealed that many people in the UK are lacking in eight key nutrients, which could lead to harmful effects on their health. These include vitamin D, folate, calcium, magnesium, selenium, iron, iodine and omega-3.

“In an ideal world, we should get all our nutrients from the food on our plates, enjoying a spectrum of colourful fruit and veg, oily fish, dairy foods, lean meats, beans, legumes, nuts, soya foods and red meat. However, busy lifestyles make this hard,”

said Dr Nisa Aslam. She recommends a multivitamin and multimineral supplement appropriate to your age group as well as a 10μg daily vitamin D supplement between October and early March. “We get vitamin D via summer sunlight on our skin, but in the UK, during the autumn and winter months, it’s much harder to get enough UVB to meet our vitamin D needs, because we tend to cover more of our skin with clothes and the sun stays lower in the sky. Therefore, we need to rely on foods and supplements.”

Invest your time as well as your money

Investing in your health not only means investing money, but also investing your time. Making time for regular exercise is vitally important. According to the NHS, regular exercise can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer and reduce your risk of early death by up to 30 per cent. Government guidelines are to do at least 150 minutes of physical activity each week. By making time to commit to a regular exercise routine, you will be investing time in your future health. While gym memberships can be expensive, there are cheaper ways to keep fit, such as going for regular walks, taking up running or following workout videos on YouTube.

Everyone is currently feeling the pinch during these challenging times, but we shouldn’t forget that you can’t put a price on good health.

The American philosopher Ralph Waldo Emerson famously said:

These minerals will support your fertility

Good nutritional status and health are essential for couples trying to conceive, and including supplements of selenium and zinc can improve the chances of becoming a parent, says Bjørn Madsen

Being fertile is not something you can take for granted. In fact, more and more couples seek help because of infertility issues. Shortages of essential vitamins and minerals certainly don’t come first to mind when couples have difficulty with conceiving but they ought to.

Dementia For example, the two minerals selenium and zinc can increase your chances of success, and both minerals are quite difficult to get in adequate amounts, even if you eat a balanced diet. The farmland in many places is nutrient-depleted, which is why our diets often fails to provide the recommended quantity of these minerals.

Deficiencies in infertile men

Scientists from the Medical University of Silesia in Zabrze, Poland, and colleagues from the Department of Medical and Surgical Sciences at the University of Foggia, Italy, recently published a study showing that levels of selenium and zinc were significantly lower in men with impaired sperm quality.

It has been known for decades that selenium is crucial for male fertility because it contributes to normal sperm cell synthesis. In 1998, a Scottish scientist named Alan MacPherson published a study in British Journal of Urology. He had looked at the effect of selenium supplementation on sperm cell motility and sperm cell count in a group of sub-fertile men that received treatment at a fertility clinic. According to the study, selenium resulted in significant improvements, and the results have been reproduced time and again in later studies.

The thyroid gland is important for pregnancy

Selenium is also essential for the thyroid gland and for metabolism. According to a study from Bristol in Great Britain, the thyroid gland holds a key role in successful pregnancy. In this study, the scientists found that an overactive thyroid gland (hyperthyroidism) is more prevalent

among women who had a miscarriage than among women in general.

Although the scientists have not yet been able to establish a clear cause-andeffect relationship, their conclusion is supported by American research.

“For more than 20 years, we have been able to see a relationship between both an overactive thyroid gland (hyperthyroidism) and the opposite (hypothyroidism) and poor fertility, involuntary miscarriages, and premature delivery,” said Dr. Tomer Singer in connection with the release of the study. Singer is specialized in reproductive endocrinology at Lenox Hill Hospital in New York.

An overactive thyroid gland speeds up the metabolic rate and causes unaccountable weight loss, heavy sweating, and exhaustion. Apparently, this process scan also increases the risk of a miscarriage.

Bjørn Madsen is a Danish-American health and science writer with a keen interest in micronutrients, disease prevention and lifestyle management. He writes articles, news bulletins and health notes for various magazines and websites.

BiolTrace Elem Res. 2020 Jan 2. doi: 10.1007/s12011-019-02022-9. [Epubaheadofprint] BrJUrol.1998Jul;82(1):76-80.

Sources

Thyroiddysfunctionandreproductivehealth,AmandaJefferysBMBS BMedSciMRCOG,MarkVanderpumpMBChBMDFRCP,EphiaYasminMBBS

Seasonal tips survival

Christmas isn’t necessarily fun for everyone. If the festive season is more stressful than enjoyable for you, take note of these expert tips to keep you physically and mentally healthy throughout the holidays.

Stock up on healthy food “Add in the good stuff,” says Anna Mapson, registered nutritional therapist and owner of Goodness Me Nutrition (www.goodnessme-

nutrition.com). “Don’t worry too much about avoiding any foods, but instead try to keep up your vegetable intake each day. How about soup for lunch, or a veg smoothie with breakfast to boost your intake of fruits and vegetables? At a party, if there is a buffet ensure you include at least a few veggies on your plate. A few carrot sticks, or slices of pepper and celery with hummus, a few spoons of coleslaw, and any fresh fruit is a great addition to your plate. These will help to feed the gut microbes which support a healthy digestion.”

Expert tips for how to reduce stress and remain healthy this Christmas

Look after your liver

If you are planning to enjoy a few festive tipples, then you might want to invest in some supplements that will help to care for your liver. “B vitamins are depleted when we drink alcohol, so it's important to top those up, which can be easily done with a multivitamin or B complex,” says Daisy Connor, a nutritional therapist at City Survivor supplements (citysurvivor.co.uk). Another supplement worth investigating is N-Acetyl-Cysteine. Daisy says: “Cysteine is an amino acid which helps make the liver’s premier antioxidant, glutathione. NAC is the best form to take as a supplement, as it's more stable and better used in the body than L-cysteine. With food, we can get cysteine from eggs which is why eggs are a great breakfast after drinking alcohol! And by combining eggs with leafy green vegetables, we get a good variety of B vitamins too.”

Support your gut

Anna Mapson recommends adding fibre to your diet to look after your gut health. “Increasing the bulk in our stools helps to keep bowel movements regular,” she says. “Think of eating more oats, vegetables, wholegrains and pulses. Fruit can also help, especially apples and pears. Also dried fruits are known to have a laxative effect.” If bloating is a problem, Anna recommends “chewing your food properly and not talking with your mouth full” as this can prevent you from swallowing too much air. Most of all though, enjoy what you eat! “Concentrate on all the flavours and relax about food,” says Anna. “When we’re stressed our gut microbes can’t relax and do their work either, so it’s good to be calm when you eat.”

Manage your expectations

“The Christmas period is often filled with expectation,” says Dr Elena  Touroni, a consultant psychologist and cofounder of the Chelsea Psychology Clinic (www. thechelseapsychologyclinic. com). “There can be a lot of pressure to have the ‘perfect’ holiday period and to broadcast it to friends and family. If our Christmas isn’t like this – and let’s face it, often it isn’t – it can leave us feeling like we’ve failed in some way. Remind yourself that you’re not alone – Christmas can be triggering for a lot of people. In fact, studies have found that depression rates are highest around Christmas time. Social media might seem to tell a different story but remind yourself that people only tend to share the ‘picture perfect’ moments - you never know what’s going on behind the scenes. If you’re struggling, know that you’re not alone. Be kind to yourself and remove any expectations of what Christmas ‘should’ be like.”

Make sure you get some fresh air “Winter months can trigger Seasonal Affective Disorder (SAD) in those vulnerable to the condition,” says Dr Natasha Bijlani, Consultant Psychiatrist at Priory Hospital Roehampton (www. priorygroup.com). “Shorter daylight hours combined with lack of sunshine can impact negatively on your mood. Many people find themselves staying in the house over the Christmas period; however, try and get out at least once a day, even if it is just for a short walk.”

• Contains vitamins and minerals to support the normal function of the immune system; D, C, B12, B6, selenium and zinc.

• Based on a herbal extract from plants and Echinacea

• Contains fruit concentrates for a great taste

• Free from alcohol, preservatives, colourings and artificial flavourings.

• Free from gluten and lactose.

• Suitable for vegetarians & vegans.

Available

www.floradix.co.uk

Plan ahead

“One of the reasons that we might feel stressed or overwhelmed during the holidays is because we start doing everything at once,” says Niels Eék, psychologist and co-founder of mental wellness platform Remente (www.remente.com). “If you know that you are prone to feeling overwhelmed during the holidays, make sure to plan for this in advance. Allocate days on which you will do Christmas shopping (dedicating a set budget for this can also reduce stress), set aside time for cooking, or booking tickets for any necessary travel. For most people, the festive season is an incredibly busy time – work parties, family commitments, shopping for presents, and preparing for the celebrations, all of which can make us feel overstretched. Because we might feel bad for saying no to things, we might lose out on essential things like sleep, which can cause us to feel sad, grumpy and frustrated. Before the holiday season begins, try to have a list of priorities and events you have to go to, saying no to those that aren’t on the list.”

Try a breathing technique

If festive stress is getting a bit too much, try this breathing technique suggested by hypnotherapist Chloe Brotheridge, who is working with emotional wellbeing brand RESCUE®, (www.rescueremedy.com).

“Dr Andrew Huberman from Stanford University created the ‘physiological sigh’,” explains Chloe. “It can be done discreetly, and the resulting calmness happens right away. To do this, take a deep breath in through your nose followed by another smaller, quicker breath through the nose. After both in-breaths, exhale slowly out through the mouth. Do this one to three times to calm your nervous system quickly.”

Practise moderation

“Over the Christmas period it can be tempting to overindulge in both food and drink and this can be a way of coping with difficult feelings,” says Dr Natasha Bijlani. “Drinking excessively over Christmas will impact on mood and anxiety. Eating too much can also introduce feelings of guilt and low self-esteem. Try to do some exercise which involves getting outside – running, walking - as this can help to improve your health and wellbeing.”

You`ll

Great buys at your health store

For Seasonal survival

Try this! Award-winning Helios Stress Relief combines three homeopathic remedies: Aconite, Arg nit and Arsenicum. These three remedies have a long history of traditional use to relieve fearfulness and symptoms of mild stress and anxiety whatever the cause.

Try this! Award-winning Helios Stress Relief combines three homeopathic remedies: Aconite, Arg nit and Arsenicum. These three remedies have a long history of traditional use to relieve fearfulness and symptoms of mild stress and anxiety whatever the cause.

Tell me more! Being natural, Stress Relief is without any known side effects and comes in sucrose pill form in an easy-to-use single-dose dispenser.

How much? £6.25.

Tell me more! Being natural, Stress Relief is without any known side effects and comes in sucrose pill form in an easy-to-use single-dose dispenser. How much? £6.25.

Available from? Independent health food stores and Helios. Visit www.helios.co.uk

Available from? Independent health food stores and Helios. Visit www.helios.co.uk

Sore throat? A.Vogel Echinaforce®

Sore throat? A.Vogel Echinaforce® Sore Throat Spray is a medicinal plantbased product containing extracts of fresh echinacea and sage.

Sore Throat Spray is a medicinal plantbased product containing extracts of fresh echinacea and sage.

Tell me more! Convenient to use onthe-go, it has a specially designed nozzle and spray pump to help target the area of discomfort. It is a traditional herbal medicinal product used to relieve sore throats associated with coughs, colds and flu, based on traditional use only.

Always read the leaflet.

Tell me more! Convenient to use on-the-go, it has a specially designed nozzle and spray pump to help target the area of discomfort. It is a traditional herbal medicinal product used to relieve sore throats associated with coughs, colds and flu, exclusively based upon long-standing use as a traditional remedy. Always read the leaflet.

Available from? Independent health food stores nationwide. Visit www.avogel.co.uk

Available from? Independent health food stores nationwide. Visit www.avogel.co.uk

What’s this? Bio-Kult Boosted is a unique multi-strain live bacteria supplement, containing 14 strains of live bacteria and vitamin B12 to support the immune system.

What’s this? Bio-Kult Boosted is a unique multi-strain live bacteria supplement, containing 14 strains of live bacteria and vitamin B12 to support the immune system.

Tell me more! Bio-Kult Boosted is suitable for everyday use, does not need to be refrigerated and can be taken alongside antibiotics, whilst travelling and by vegetarians. Available from? www.bio-kult.com

Tell me more! Bio-Kult Boosted is suitable for everyday use, does not need to be refrigerated and can be taken alongside antibiotics, whilst travelling and by vegetarians.

Available from? www.bio-kult.com

Earlier this year we launched the 2023 Your Healthy Living Awards. We invited readers of Your Healthy Living to vote for your favourite health products from a range of categories, which you did in droves! The results are now in and with no further ado we are pleased to announce the gold and silver-winning products as chosen by you!

GOLD

SILVER

Best for Stress

GOLD

Bee calm from Unbeelievable Health blends therapeutic amounts of ingredients which are shown to help ease stress and anxiety including lemon balm, passion flower, royal jelly, rhodiola, magnesium and l-theanine.

SILVER

The Stress Support Formula from Nu Mind Wellness contains ingredients scientifically backed to support the anxious body and mind including vitamins, minerals, adaptogenic ancient herbs and flower remedies.

Best for Sleep GOLD

Weleda’s

SILVER

Neutrient Magnesium contains four bioactive magnesium chelates: taurate, bisglycinate, malate and citrate. Each chelate uses a different transport channel so more magnesium is absorbed, faster.

Best for Babies/Children

GOLD

Clinically researched Equazen®

provide omega-3 and omega-6 fatty acids (EPA: DHA: GLA= 9:3:1) in a unique and balanced formulation to support brain function.

SILVER

Super Stars Bone Support from Natures Aid contains calcium and vitamin D3 to support healthy bones, bone growth and development in children. For children aged 4 to 12 years.

EQUAZEN® Jelly is a specific combination of omega-3 and omega-6 fatty acids containing DHA to support brain function* For

information visit equazen.co.uk *Equazen contains omega-3, DHA to support normal brain function. The beneficial is obtained with a daily intake of 250mg DHA. supplements should not replace a varied, balanced diet and a healthy lifestyle.

EQUAZEN® Jelly is a specific combination of omega-3 and omega-6 fatty acids containing DHA to support brain function* For more information visit equazen.co.uk

*Equazen contains omega-3, DHA to support normal brain function. The beneficial effect is obtained with a daily intake of 250mg DHA.

Food supplements should not replace a varied, balanced diet and a healthy lifestyle.

Free From Fellows™ Vanilla Vegan Mallows have the classic marshmallow flavour. They are free from the top 14 allergens and are suitable for everyone including vegans and vegetarians.

SILVER

Containing a blend of lemon, ylang ylang, palmarosa, organic safflower and calendula essential oils, GAIA Skincare’s Balancing Body Oil will leave you feeling grounded and balanced.

Best Women’s Health Product

GOLD

SILVER

Botanical Menopause Complex from Wild Nutrition contains Dong Quai for female health, Ashwagandha for energy and calm, turmeric for joint health and multiple antioxidants for essential immune support.

Best CBD Product

GOLD

CBD by BRITISH CANNABIS™ 2,000mg refined CBD Oil is a great-tasting and best-selling CBD oil supplement. Its highly refined formula meets the exacting standards required by pharmacists and healthcare professionals.

SILVER

Premium CBD from Cytoplan is a bio-effective CBD gel capsule. It delivers a sustainable and pure source of CBD in a soft capsule made with 100 per cent natural hemp.

Best for Heart/Cholesterol

GOLD

Organic Cold Milled Flaxseed from Linwoods Health Foods is a rich source of omega-3 oil. This oil contains alpha linolenic acid, an essential fatty acid that helps maintain normal blood cholesterol levels.

SILVER

OatWell™ Crispy Hearts contains 3g of oat beta-glucan, which is clinically proven to lower cholesterol and is an important step toward heart disease prevention.

Omega 3 (ALA) Contributes to the maintenance of normal blood cholesterol levels.

Baby’s first BITES

Leiths-trained Chef Adam Shaw provides an overview of how to start your baby’s weaning journey

Starting your baby on their food journey is, in my opinion, an honour and something that should be fun for both parents and baby. Sure, there are times when it can be stressful or scary but try to embrace the mess and chaos.

Your baby should be ready to start eating foods by the time they are six months old. In some cases, babies can be ready to try small amounts of purées from four or five months but please don’t try to wean until your baby is ready. Different babies are ready at different times. If you think your baby is ready and you start to feed them but they continually push the food out with their tongue, stop. Your baby is not ready

First foods (around six months)

Go slow at the start. Early-stage weaning is all about getting baby used to the new routine and the whole process of eating food. It’s not about trying to get lots of different nutrients in. Up until this point, the only tastes that baby has ever had have been either breast or formula milk, both of which are sweet, meaning that baby is already predisposed to sweet tastes. It’s therefore important to start weaning with tastes of bitter single vegetable purées such as broccoli, kale, aubergine, cauliflower, green beans, courgettes, peppers and so on. You can also try carrots, sweet potato, parsnips, and squash but as they are quite sweet vegetables make sure you start with the bitter ones first.

Simply chop and steam each vegetable and then blend into a purée. Make your purées in batches, freeze them in ice-cube trays, then defrost when required. You can also start mixing different flavours together after baby has tried everything once. Baby does not need to eat three times a day, so start with feeding once or twice a day when you are both calm and have the time to spend together. For finger foods, start to give baby some steamed broccoli, parsnips, carrots, cauliflower and so on to play with.

Introducing allergens

After you’ve spent around 10 to 14 days introducing the above vegetables to baby, it’s time to spend a few weeks introducing, one by one, small quantities of food that could trigger allergic reactions. The main ones are cow’s milk, eggs, gluten, tree nuts, seeds, soy, shellfish and fish.

Start introducing allergens when baby is feeling well, i.e. no temperature, coughs or colds. Introduce the allergen during the breakfast or lunch feed so you have a longer amount of time to ensure that there are no reactions and leave three days between introducing allergens. Once you know baby has not suffered an allergic reaction and can tolerate the specific allergen, begin to use it regularly in their meals so that they are regularly exposed to it.

An allergic reaction could include wheezing and shortness of breath, itchy throat and tongue, an itchy rash, swollen lips and throat, a runny or blocked nose, a cough, diarrhoea and vomiting, and sore, red and itchy eyes. In some cases, it may lead to a severe allergic reaction, so if you are in any doubt or you think your baby may have had an allergic reaction to a food group, seek medical advice.

Beyond first foods (up to a year)

All in all, introducing first foods and different allergens will probably take you around four weeks, and then baby is really ready to start activating those tastebuds! As long as there is no added salt in dishes, baby can also begin to eat the same food as the rest of the family, which is a huge timesaver. As always you know your baby best, but baby’s food still needs to be either mashed, finely chopped, puréed or cut into finger food portions depending on how well they can swallow. From seven to nine months baby will begin to be able to swallow lumpier foods and will also eat finger foods relatively comfortably, so be careful but confident in progressively offering baby lumpier and thicker foods.

Safety

Never, ever leave baby alone when they are eating. It is perfectly normal that baby will gag while they are eating foods early on and it’s important that you let them do so; it’s their gag reflex kicking in. You know they are gagging when their face turns red and they start to cough and splutter. They will then normally spit the food out and carry on as normal. It can be scary to witness as a parent, but the gag reflex is there to keep baby safe and it’s best to not intervene. What’s obviously not okay is if they start choking on food, turn blue, not red, and stay quiet as opposed to making lots of noise. If this happens, you need to intervene as quickly as possible. It’s a good idea to either attend a course or read up on baby first aid before starting your weaning journey.

In terms of reheating food for baby, unless stated, always defrost frozen foods thoroughly in the fridge and then reheat until piping hot (then obviously stir and leave to cool before serving). Only reheat food once.

Foods to avoid

There are certain foods that are not recommended to give baby until they are a year old. These include honey and maple syrup, soft or unpasteurized cheeses, salty, processed and sugary foods. If you want to serve nuts, blend them in a food processor and sprinkle over porridge, cereal, etc. Consult your local health authority for a complete list.

Extracted from How to Grow Your Family by Adam Shaw. Published by Nourish, priced at £18.99. Follow Adam @At_Dads_Table for more pregnancy, weaning and family food tips.

GLOW! Get the Christmas

Expert tips and tricks for festive party beauty

Looking great at the Christmas party doesn’t mean that you have to use chemically laden beauty products. Here are our expert tips for festive party beauty the natural way.

Face facts

“Start with cleansing and moisturising your face and then apply a primer as this will help to keep your make-up in place throughout the night,” says Ingrid Jamieson, marketing manager with Pravera Ltd (www.pravera.co.uk). “There are many primers on the market; however, I would choose a natural, organic and vegan one if possible as they refrain from using harsh chemicals which can irritate the skin. Next is perfecting your base, using a foundation or BB cream.

Add some definition to your evening make-up look by contouring your cheekbones and jawline. It is important to blend the contour well so that your make-up doesn’t look too muddy. Adding a blush to your cheekbones will add a pop of colour to your complexion.

Turn the glam up a notch by using a highlighter. Begin by applying it on your cheekbones in an upward motion and then apply it to the bridge and tip of your nose, not forgetting your Cupid’s bow. This will add a dazzling shine and glow to your skin.

Define your brows by brushing them out and filling them in. Adding some sparkle to your eyes is a must at the Christmas party so look for a glittery eye-shadow. Finish with a slick of mascara and if you want to add extra definition add eyeliner to the waterline and/ or the upper eyelid line.

The final step is to add colour to your lips. If your lipstick always feathers or bleeds outside your natural lip line, try adding a lip liner. Complete your look with a bold lip colour.”

long as possible, before removing, brushing out and backcombing a little for some extra lift. Another simple way to achieve natural waves is to wash your hair, plait it and leave to dry for as long as possible – ideally overnight. Then, undo the plaits, brush and style it as normal, being sure to use natural and organic styling products.

Nailed it!

Top tresses

Natural waves with plenty of volume is a great look for the Christmas party and isn’t too difficult to achieve. Start off by washing your hair using a natural shampoo that’s free from chemicals such as parabens, silicones and sulphates. Leave your hair to dry naturally, then divide into sections and curl using large rollers. Leave to set for as

Perfectly manicured nails look fabulous at any party and add the ideal finishing touch. But you don’t have to have an expensive manicure at a salon. You can easily achieve the same effect at home – and without the use of chemicals. Start off by trimming your nails and then shaping them using an emery board. Then, soak your fingers in a bowl of warm water for a few minutes to soften the cuticles. Dry your hands and push back your cuticles to create a neat base. Follow this by applying a few drops of cuticle oil. You can make your own by combining jojoba oil with vitamin E oil in a 4:1 ratio and adding a few drops of your favourite essential oil.

Finish off with a couple of coats of a natural nail polish that is free from chemicals such as dibutyl phthalate, toluene, formaldehyde, formaldehyde resin and camphor. Bold orange-red shades are a big trend for 2022. Try not to use too much polish and aim to cover the nail in three strokes.

Ben & Anna White Toothpaste

Are you dreaming of a whiter smile this Christmas? Ben & Anna’s white toothpaste is a must for keeping your teeth and gums healthy. The formula is smooth, with no gritty particles and it tastes exactly like a traditional tubed version making it a hit in the natural world! It’s the perfect choice for anyone looking to brighten their smile without harsh agents, all in eco-friendly packaging. Available from health stores and online.

www.benandanna.uk £8.95

SHOP naturally

benecos BIO Beer Shampoo

Filled to the brim with only the best, certified organic and vegan ingredients, the benecos BIO Beer Shampoo takes care of your hair whilst benecos takes care of the environment! With packaging made from recycled PET, sustainably sourced ingredients, and their dermatologically approved formula, your body and the planet are sure to feel thankful! Available from health stores and online. www.benecos.uk £10.95

SOiL Organic Easy Breathe Blend

SOiL Organic Easy Breathe Blend is a rejuvenating fusion of organic essential oils. The combination of Cajeput, Eucalyptus, Peppermint and Clove organic essential oils help to stimulate your body and mind, and assist with the symptoms of colds and flu while easing congestion and providing relief. This blend can be used in a diffuser, oil burner, or blended with a carrier oil for topical application. Available from health stores and online. www.soilorganics.co.uk £6.90

lavera Glow By Nature

Enjoy an instantly fresh complexion and a smooth skin feeling with the lavera Glow By Nature skincare range. The natural and organic highly effective formula is enriched with vitamin C and coenzyme Q10 which helps to reduce free radicals, and revives tired skin for a fresh and radiant complexion full of energy - all day long. Certified natural and organic by Natrue and registered vegan with the Vegan Society. Available from health stores and online. www.lavera.co.uk Prices from £21.75

Ayluna Plant-Based Hair Dye

Ayluna’s Plant-Based Hair Dyes are enriched with moisturising plant extracts, allowing you to achieve your dream hair colour without the need for harsh chemicals. The COSMOS organic certified, vegan and cruelty-free formula works with your hair’s natural structure to provide lively shades, shine and volume without damaging your hair! Available from health stores and online. www.ayluna.co.uk £13.95

Organyc Panty Liners

Organyc Panty Liners Flat Extra Long are made with 100% certified organic cotton inside and out, making them naturally absorbent. The extra-long length gives you maximum protection on lighter period days. They are hypoallergenic, breathable, and anatomically designed to be soft on your skin. Available from health stores and online. www.organyc.uk £4.49

Christmas gift ideas

from your local independent health store

Independent health stores like ours are a great place to shop for Christmas gifts because customers can find present ideas that are a little bit unusual and not run of the mill. It’s also good to support small local businesses!

Festive fragrances

At Caley’s Apothecary we stock a lot of ecofriendly, natural, organic and plant-based products, which make great presents. If you are looking for gift ideas for loved ones who have an interest in health and wellbeing or the environment and sustainability then we have plenty of suggestions! Our candles and wax melts are made from natural wax infused with botanicals and are vegan and pet-friendly. We have a Christmas gingerbread candle, which will make for a lovely festive gift, but we stock other fragrances such as peony and rose and jasmine and gardenia. The candle labels can

Caley’s Apothecary

be planted in the ground and will grow into flowers for an extra surprise.

Gift sets

Our gift sets offer plenty of inspiration for Christmas gifts. There’s our Organic Tea Blends selection, our Organic Herbal Favourites tea selection and we also have a Tea Lovers’ gift set for one person or two. The Tea Lovers’ sets come with infusion cups that contain a removable glass infuser, so you have everything you need for a warming cup of herbal t ea. Natural beauty fans will appreciate our Time for Beauty gift set, which contains a jar of our Frankincense and Rose face cream as well as a bottle of organic argan oil. For something extra special, the Luxe

version comes with a rose quartz facial roller. Our Time to Relax gift set is great for anyone who needs a bit of stress relief as it features bath salts, lavender essential oil, two herbal teas and a tea ball. We also stock an extensive range of essential oils, base oils and flower waters, as well as diffusers and DIY skin cream kits.

Eye-catching crystals

Our range of lamps made from amethyst crystals are absolutely stunning – even more so when lit up. We also stock wind chimes and coasters made from agate in a range of eye-catching colours. Our crystal pendants and bracelets would make perfect gifts for someone special at Christmas. Our Himalayan salt lamps give a warm glow to any room while our crystal tealight holders make beautiful ornaments.

These are just some suggestions for Christmas gifts, but we are happy to make up hampers for our customers if they are looking for something truly unique and personal. Just get in touch with your requirements and we’re happy to help! Wishing all readers of Your Healthy Living a happy and healthy Christmas.

Caley's Apothecary is based at 4 Acorn Court, Wymondham, Norfolk. NR18 9AL Caley’s Apothecary is owned by medical herbalist Stephanie Caley NIMH. Stephanie originally opened her shop within a natural health clinic in London that she practised from, and sold organic herbs, oils and supplements before increasing her stock to include natural skincare and bodycare, essential oils and eco-friendly and sustainable products for the home. Caley's Apothecary recently relocated to its new home in Wymondham, Norfolk   Contact the store by phone on 01953 602237 or visit www.caleysapothecary.co.uk

Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of expertise. This month we talk to Stephanie Caley, a medical herbalist and owner of Caley’s Apothecary in Wymondham, Norfolk

For Christmas gifts

A great festive gift! The GAIA Skincare Crystal Range Set harnesses the energising vibrations of crystals.

Tell me more! This gift set includes a Jade Gua Sha and Jade Roller. Known as the healing stone, the tools will help soothe, cool and remove puffiness from the skin. Also included in the set is a trio of rose quartz crystal-infused skincare, to restore harmony and energise the skin. The set includes the award-winning Purifying Mask, to rejuvenate the skin, Everglow Serum to deeply hydrate and the luxurious Nourishing Cream, to complete the radiant skincare routine. How much? £125. Available from? www.gaiaskincare.com

Shopping for Christmas gifts? The Crazy Rumors limited edition Festive Mix Pack is a beautifully presented collection of four lip balms ready for gift giving ...or keeping!

Tell me more! These 100 per cent natural and vegan ultra moisturising lip balms have a big personality! Be mistletoe ready with these fantastic festive flavours! The set contains: Cinnamon Bun, Hot Cocoa, Gingerbread and Peppermint Twist. How much? £16.99 for four lip balms.

Available from? Independent health food stores and Wholefoods. Visit www.crazyrumors.co.uk

Subscribe now and receive a free gift! When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift, a 20ml bottle of Rio Rosa Mosqueta Pure Chilean Rosehip Seed Oil worth £12.59. This 100 per cent natural beauty oil can help to diminish wrinkles and fine lines, keep skin hydrated and soft and help defend and protect the skin, including against the visible signs of ageing. Rosehip seed oil can also help to fade postsurgical scarring and stretch marks, making it ideal for use across the ages. Subscribe today at www.yourhealthyliving.co.uk/subscribe

Festive free-from FANCIES

Delicious

CHRISTMAS CAKE

Dairy-free Egg-free Nut-free Peanut-free Sesame seed-free Soya-free

PREP TIME: OVERNIGHT, PLUS 20 MINUTES

BAKING TIME: 45–55 MINUTES

MAKES: 1 X 22–24CM CAKE

INGREDIENTS

• 2 tbsp brandy or apple juice

• 50g mixed peel, chopped 100g dates, stoned and chopped

• 200g sultanas

• 200g currants

350g plain flour

• ½ tsp cinnamon ½ tsp mixed spice

¼ tsp salt

• 1 lemon, zested

70g dairy-free butter

• 170g light Muscovado sugar

• 1 tsp bicarbonate of soda

250ml dairy-free milk, warmed to hand hot temperature

TO SOAK AND DECORATE (OPTIONAL)

Extra brandy or apple juice

• 3 tbsp apricot jam, melted

• 500g fondant icing, rolled out

METHOD

1. Pour the brandy or apple juice over the dried fruit and leave to steep for at least a couple of hours, or preferably overnight.

2. Preheat the oven to 180°C. Grease and line a 22 or 24cm cake tin.

3. Sift the flour, cinnamon, mixed spice and salt into a large bowl. Add the lemon zest.

4. Rub the dairy-free butter into the flour mixture until it resembles fine breadcrumbs. Stir in the sugar and the steeped dried fruit.

5. Add the bicarbonate of soda to the warm milk and stir until dissolved. Pour this into the dry ingredients and mix to form a very stiff batter.

6. Turn into the lined cake tin, level off the top and bake for 35 minutes. Turn the oven down to 160°C and continue to bake for a further 10–20 minutes, or until a knife comes out clean, checking regularly to make sure it doesn’t overbake.

7. Turn the cake out of the tin and leave to cool on a wire rack.

8. Once completely cool, keep the cake wrapped in baking paper in an airtight container until ready to decorate (if desired) just before Christmas.

9. For added moisture and flavour, pour 1 tablespoon of apple juice or brandy onto the cake each week until ready to use.

10. To cover the cake for decorating, brush it with the melted apricot jam and then cover with the fondant icing.

free-from recipes for festive Christmas goodies

Christmas CHOCOLATES

PEPPERMINT CREAMS

Dairy-free Egg-free Gluten-free Nut-free Peanut-free Sesame seed-free Soya-free

PREP TIME: 12 HOURS (INCLUDING DRYING TIME)

MAKES: 22–24

INGREDIENTS

• 320g icing sugar, sifted

• 40g dairy-free margarine, melted

• ½ tsp peppermint essence 1 tbsp water

• 130g dairy-free dark chocolate

METHOD

1. Place the sifted icing sugar in a large bowl, then pour in the melted margarine, peppermint essence and water.

2. Mix to form a soft (but not sticky) dough. If it’s too wet, add more icing sugar and if dry, add more water.

3. Knead lightly on a surface dusted with icing sugar to make the dough smooth. Roll out, using icing sugar rather than flour, to 0.5cm thickness and cut out disc shapes with a cookie cutter.

4. Place the shapes on a lined baking sheet and leave in a cool place overnight to dry out. Make sure you turn them so they dry on both sides.

5. Melt the chocolate in a microwave or over a bainmarie until the chocolate is fully fluid. Ideally follow the tempering guidelines in the box-out. Once the chocolate is tempered, dip in the creams so they are fully submerged and completely coated.

6. Place back on the lined baking sheet and leave to set, then keep in a cool place or the fridge.

Top Tip: To make it easier to coat the peppermint creams, add 10g of cocoa butter (melted to 45°C) to the liquified or tempered chocolate.

MY HOMEMADE MATCHMAKERS

Dairy-free Egg-free Gluten-free Nut-free Peanut-free Sesame seed-free Soya-free

PREP TIME: 5 MINUTES (20 IF TEMPERING)

MAKES: 12–14

INGREDIENTS

• 2 tbsp demerara sugar or coarse granulated sugar

• ½–1 tsp orange essence or ½ tsp mint essence

• 85g dairy-free dark chocolate

METHOD

1. Add the essence of your choice to the sugar, stir well and then leave to dry out for 10 or so minutes. I’d advise tasting the sugar once the essence is added, as you may want to add more essence depending on how much flavour you like in your chocolate sticks.

2. Meanwhile, line a baking sheet with parchment and place in the fridge.

3. Ideally, temper the chocolate (see instructions in the box-out) or just gently melt until it is completely fluid.

4. Stir the flavoured sugar into the chocolate. Transfer to a piping bag and snip off the tip; you want an opening of about 4mm.

5. Pipe long straight lines of chocolate onto the chilled baking sheet. Leave to set. If the chocolate is not tempered, you will need to keep these in the fridge.

HOW TO TEMPER CHOCOLATE

If you can find the time to temper the chocolate you will notice the difference and get a better finished product. It will be shiny, snappy and have a greater shelf-life. All chocolate has already been tempered when you buy it and can be re-tempered indefinitely. I would recommend the seeding method for which you will need an accurate digital probe thermometer and a bain-marie.

Finely chop the amount of chocolate you need for the recipe and place two thirds in the bowl of the bain-marie. Gently melt until you reach 45°C and the chocolate is fully liquified. Take off the heat and start to add small amounts of the remaining chopped chocolate, stirring well until each addition has fully melted and the temperature comes down to 27°C. Place the bowl back over the hot water of the bain-marie and increase the heat to 32°C. Do not let it get too hot, or you will have to start the process from scratch. Your chocolate is now fully tempered and will set with a shiny, snappy finish.

•

TIFFIN WREATH CAKE

METHOD

1. Line a Bundt tin or cake tin with 2 layers of cling film.

2. Melt the chocolate, margarine, and syrup together. Stir well to form a gorgeous truffle mixture, then fold in the crushed biscuits and rice cereal.

3. Pour the tiffin mixture into the lined tin and bring the cling film over the top so it is entirely covered. Press down firmly for a compacted centre and even top.

4. Place in the fridge for at least a couple of hours to firm up. 5. Melt the white chocolate and drizzle it over the top, then add your decorations and leave to set before serving.

• 3 tbsp golden or maple syrup 12 biscuits, roughly crushed

• 20g crispy rice cereal

• 50g white chocolate Christmas decorations

Extracted from The Friendly Baker by Lucy Parr. Priced at £23 and published by Meze Publishing: www.mezepublishing.co.uk

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