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YOUR HEALTH
Keep your heart healthy YOUR LOOK
Our essential guide to aromatherapy
YOUR FOOD
Delicious raw food recipes YOUR LIVING
Tips to improve your running technique
Amanda Hamilton
“My passion for eating naturally” PLUS PG 1 COVER FEB 16.indd 1
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Your health
4 Health News: All the latest news and research from the world of natural health and wellbeing plus our regular smoothie column and book corner 16 Celebrity Health: Nutritionist and TV presenter Amanda Hamilton talks about her passion for healthy eating, detoxing and exercise 26 Your Health: Natural ways to protect the health of your heart 30 Your Health: Top supplements, foods and exercise tips for joint and bone health
40
Yours for free 5 Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!
AS READERS OF Your Healthy Living I know you take good nutrition very seriously, so I’m sure you will enjoy our celebrity interview this month with nutritionist and TV presenter Amanda Hamilton. Her obvious passion for healthy living, detoxing and nutritious food is really quite inspiring! I hope, too, that you enjoy our delicious raw food recipes on page 40 – who knew that pizza and cheesecake could be good for you?! If you are tempted to try them out, do let us know how you get on or post pictures of your efforts on our Facebook and Twitter pages. Our health features this month focus on natural ways to look after your heart and how to protect your bones and joints through good nutrition and exercise. And, talking of exercise, if you are a keen runner, take a look at our tips on page 34 for how to use the principles of the Alexander Technique to improve your stride. It might well improve your overall posture too! Our beauty feature this month includes a comprehensive guide to the best essential oils and how to use them in aromatherapy, while our in-store expert gives us the lowdown on caffeine alternatives. Enjoy reading! Wishing you good health,
Liz Parry | Your Editor
Your living
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18 Your Look: Our guide to the best essential oils for use in aromatherapy 22 Just for You: Spas, therapies and pampering treats! 34 Your Living: How to improve your running style with the Alexander Technique 46 Green Living: How to lead a more eco-friendly, sustainable lifestyle
SUBSCRIBE NOW 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 – a Dr Bronner’s Rose Pure-Castile Liquid Soap worth £5.99. This organic rose soap with its beautifully blended natural essential oils has an elegant and romantic, traditional feel. Subscribe today at www.yourhealthyliving.co.uk/subscribe
Your food 40 Your Food: Delicious raw food recipe suggestions
Your experts 24 Health Q&A: Our experts answer your questions on reducing your salt intake, foods to boost your mood and natural products for use during pregnancy 38 Here to Help: Independent health store advice on caffeine alternatives from Healthy Stuff in Marlow, Buckinghamshire
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© 2016 Published by JHN Productions Ltd. Information in Your Healthy Living Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle.
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www.yourhealthyliving.co.uk 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. February 2016
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DEPUTY EDITOR Siobhan Godwood siobhan@jhnproductions.co.uk PUBLISHING DIRECTOR Carlota Hudgell carlota.hudgell@jhnproductions.co.uk GROUP AD MANAGER Heidi Thoday heidi.thoday@jhnproductions.co.uk SALES EXECUTIVES Tracey Peat tracey.peat@jhnproductions.co.uk Liz Charlton lizc@jhnproductions.co.uk PRODUCTION Siobhan Judge copy@jhnproductions.co.uk DESIGN Anthony Sihapanya ant.sihapanya@jhnproductions.co.uk MANAGING DIRECTOR Stuart Jackson stuart.jackson@jhnproductions.co.uk
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NEWS & research Read more health news at www.yourhealthyliving.co.uk
Vitamin D enhances elderly mobility
High blood sugar could lead to heart complications Foods high in sugar could affect the heart’s recovery from a heart attack, according to a study at the University of Leicester. Scientists demonstrated for the first time the mechanism by which the level of sugar in your blood can affect the contraction of blood vessels, with potentially dangerous effects on the heart and blood pressure. Dr Richard Rainbow, lecturer in Cardiovascular Cell Physiology, said: “We have shown that the amount of sugar, or glucose, in the blood changes the behaviour of blood vessels, making them contract more than normal. This could result in higher blood pressure, or could reduce the amount of blood that flows through vital organs.” The research comes as MPs and health experts debate proposals for a ‘sugar tax’ and highlights the potential health risks of consuming large amounts of rich, sugary foods regularly in your diet. With healthy eating among the most common New Year’s resolutions, it adds another incentive to reduce our intake of these foods all year round.
Research has suggested that taking vitamin D supplements makes the elderly feel more active. The findings, carried out by University Hospital Zurich in Switzerland, mirror the UK Department of Health guidelines, which deem those over the age of 65 as an ‘at risk group’ for vitamin D deficiency, and recommend regular supplementation. Diseases related to vitamin D deficiency, including Multiple Sclerosis, Type 2 Diabetes, bone diseases such as osteoporosis and a growing number of internal cancers, are believed to cost the UK taxpayer £29 billion annually – more than a quarter of the NHS budget. BetterYou make a simple, affordable and accurate home-testing kit so that everyone can take control of their own vitamin D requirements. Testing is carried out by City Assays, part of Sandwell and West Birmingham NHS Trust, who use liquid chromatography mass spectrometry to measure the vitamin D level in the blood. A clear interpretation of the vitamin D level is then sent to the customer. Andrew Thomas, founder and managing director of BetterYou, said: “The estimations as to how many of us are deficient are growing daily. In the 900 tests we’ve carried out with the NHS we found 75 per cent of subjects to have insufficient levels, some severely so.” For more information about the hometesting kit visit www.betteryou.com
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Editor’s Choice When bad bacteria outweigh the friendly bacteria in our gut, problems can arise such as gas and bloating. Super 8 Probiotics may help by providing 42 billion active bacteria (at time of manufacture) in every one-a-day capsule – that’s three times more than that found in a typical microbiotic yoghurt drink! What’s more, they have been formulated using eight strains of bacteria – this compares with just one to three strains in a typical microbiotic yoghurt drink. The specific strains used in Super 8 Microbiotics have been specially chosen for their value to upper bowel health and have been formulated to the appropriate viable count. www.udoschoice.co.uk MORE NEWS ON PAGE 6
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WIN! FREE PRIZE DRAWS
£££s worth of fantastic health products to be given away every month
WIN !
RELIEVE DRY SKIN
Natural beauty sets WIN ! WIN!
GORGEOUS BEAUTY SETS
Award-winning coconut range Faith in Nature’s multi-award-winning coconut range is bursting with 100 per cent natural fragrance, made with organic coconut, and is free from parabens and SLS. Exploding with tropical aromas to enrich your senses and soothe your day, this haircare set is a tropical holiday for your hair and scalp. We have five sets of the coconut shampoo and conditioner, worth £11 each, to give away.
HEALTHY HAMPER
Love your health!
Nature’s Own stocks a range of wholefood and food state supplements, the most bio-effective available. We have three special ‘love your health’ hampers to give away, containing Nature’s Own krill oil, omega-3 vegan, antioxidant+ CoQ10 multivitamin and mineral, vitamin D3 vegan, aloe vera juice and a tube of aloe vera skin gel. Each hamper is worth £85.20. DRAW CODE: YHL-NATURE-0216
JÃSÖN Smoothing Coconut Body Wash and Hand & Body Lotion feature a blend of coconut oil and shea butter to relieve the discomfort of extremely dry skin and soften rough patches. JÃSÖN coconut oil is pure and certified organic. JÃSÖN products are BUAV crueltyfree, vegetarian and vegan-friendly and always free from SLS/SLES, parabens, phthalates, petrolatum or aluminium. We have two sets of the JÃSÖN Smoothing Coconut Collection – worth £30 each – to give away. DRAW CODE: YHL-JASON-0216
HOW TO ENTER
CLOSING DATE: 31 MARCH 2016
DRAW CODE: YHL-FAITH-0216
WEB
Just visit www.yourhealthyliving.co.uk
and enter your details and the Free Draw Code (eg YHL-GHN-0216)
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with the Free Draw Code (eg YHL-GHN-0216) to: Reader Offers, Your Healthy Living, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambs CB21 4EN. (Entries on postcards or sealed envelopes only please.) Also, please note that you can enter multiple giveaways on one postcard.
WIN! SKIN SUPPORT
DRAW CODE: YHL-NOURELLA-0216
Choose your own prize
WIN!
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-0216
Effective anti-ageing A new, proven, dual approach to anti-ageing, Nourella® Active Skin Support System targets the factors that cause accelerated skin ageing. The unique combination of a Rejuvenation Cream and Active Supplement provides the optimum solution to maintaining youthful skin and is clinically proven to improve skin ageing by up to 20 years. We have 25 bundles to give away, each consisting of a three-month supply of Nourella Cream and a threemonth supply of Nourella tablets. Each bundle is worth £239.70.
EVERYONE WINS!
Molkoson fruit digestion A.Vogel Molkosan Fruit Digestion contains lacto-fermented whey, rich in L+ lactic acid. It also has the added benefit of calcium, which contributes to the normal function of digestive enzymes. This delicious, fruity-tasting product is free from lactose and gluten. We have 20 bottles of A.Vogel Molkosan Fruit Digestion to give away, worth £7.39 each. DRAW CODE: YHL-VOGEL-0216
WIN !
DELICIOUS TASTE
Your Healthy Living Prize Draw Terms & Conditions You may enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK or ROI. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details may be utilised by companies connected to JHN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. For full terms and conditions visit www.yourhealthyliving.co.uk
February 2016
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The story behind the brand Each month we find out the stories behind various health, wellbeing and beauty brands. This month we speak to Marcus Webb at Hadley Wood Healthcare Hadley Wood Healthcare has been around since 1988, but it didn’t start out as a supplier of supplements. I am an osteopath, and my wife Maria specialises in counselling and stress management, so we started out running a holistic health centre. Back in the late 1980s we found that we couldn’t find the health-specific formulations that we were looking for to help our patients and clients, so we started designing and formulating our own, in small batches, to use in our own clinic. Then, practitioners from other clinics started to call and ask where these products were coming from. When we explained that they were our own formulations, they would ask if they could buy them from us, so we started to sell our products on to other clinics, and eventually to health food stores. The whole thing grew very organically and every product was developed in response to a specific health need. We still work in very much the same way. We are not a ‘me too’ brand, meaning that we don’t produce a product just because another supplement company stocks something and we want to copy it. We produce products because we know that there is a need for them, which is a very different thing. Because we produce everything in such small batches, we can respond very quickly and make changes and tweaks to formulations if we need to. Right now, for example, we are redeveloping our Calci-D-Min in light of the research that suggests many products contain a lower dose of vitamin K than they state on the label, due to the way that the vitamin degrades in an alkaline environment. We now use microencapsulated vitamin K, so we can guarantee the dosage. These are the kinds of tweaks we can make continually, and because we still have our feet firmly in the clinical world, we know what people want. n You can buy Hadley Wood Healthcare products from www.supersupps.com
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Help to avoid:
Reducing your cancer risk By Nutritional Therapist Georgie O’Connor for the College of Naturopathic Medicine. Of all the health issues that may befall us, cancer is the disease that strikes the deepest fear, with statistics telling us that one in every two people will be diagnosed with some form of cancer in their lifetime. Why has the risk increased so dramatically? The cancers I’m talking about here are not the childhood or genetic cancers, but the 70 to 90 per cent of cancers that develop over decades and which are a consequence of diet, environment and lifestyle choices. A substantial jump in cancer risk seemed to occur from the 1970s to the 1990s. When we look a little closer at the world around us during and since that time, we notice some dramatic changes. Agriculturally, lots more herbicides, pesticides, insecticides etc are used to maximise the yields of ‘mega’ farms. Many of our meals come pre-packaged in plastic trays and are loaded with preservatives to maintain their shelf-life, because we’re too rushed or stressed to cook from scratch. My personal concerns include the massive increase in our exposure to electromagnetic radiation with mobile devices and wi-fi networks, as well as the changes in medical practices that have led us to an era of antibiotic resistance, and increased vaccination schedules.
Most cancer isn’t something that suddenly happens to us as a result of sheer bad luck or genetic fate. It happens because the genetic information in our cells, which normally keeps cell growth and function under strict control, gets damaged and starts to send out faulty signals. We have natural control mechanisms that should correct these errors, but those innate systems are being compromised and overwhelmed over the decades of our lifetime by the cumulative burden of dietary or environmental insults. It’s not beyond us to take positive action towards reducing our cancer risk. Even if you do have a genetic predisposition, you can still minimise your comparative risk. Find out more about the effect of nutrition on your health. Or talk to a naturopathic nutritionist who can help you to identify the modifiable risk factors in your life, show you how to minimise the harm, and introduce you to a world of deliciously healthy and incredibly tasty foods that will help to rejuvenate all the cells in your mind and body.
CNM trains students for successful careers in natural therapies. www.naturopathy-uk.com 01342 410505.
Meat-free motivation If you’re considering going veggie but need an extra push, why not sign up to Animal Aid’s Big Veg Pledge this March? Pledge to give meat the elbow for a month and you’ll get free recipes to see you through the month, nutrition advice, shopping tips, an agony aunt service, access to a chat forum and much more besides. Visit www.animalaid.org.uk for more info or to sign up. And if you need veggie inspiration, you could join a vegetarian cookery course at Demuth’s Cookery School in Bath, run by veggie chef Rachel Demuth. For more information visit www.demuths.co.uk
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Your ‘Healthy Meal Replacement’
EAT HEALTHILY … EAT REALLY HEALTHY PASTA RRP
£2.99
A.Vogel Molkosan fruit smoothie
Fruit magic Ingredients: ● 100g cranberries 100g blueberries ● ● 50g pineapple ● 1 apple ● ½ avocado
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Juice of 1 orange ● ● 1 tbsp Molkosan Fruit Digestion Place all the ingredients in a blender, pour into a tall glass and enjoy!
Fairtrade fortnight 2016
make
your
breakfast count
This year’s Fairtrade Fortnight takes place between 29 February and 13 WITH March. The event will feature a Big FAIRTRADE Fairtrade Breakfast to inspire the UK public to sit down for breakfast in SO FARMERS CAN FEED THEIR FAMILIES support of the farmers who grow the food we have every morning, such sit down for break stand up for farm fast ers as coffee, tea, cocoa and bananas. Despite millions of farmers and workers in developing countries working hard every day to grow the food we eat, many don’t earn enough to know where their next meal is coming from. One in nine people go to bed hungry each night (795 million people), and half of the world’s hungry people are estimated to live on small farms. Shoppers in the West can change this by harnessing the power of a Fairtrade breakfast – so that farmers and workers behind our products can feel secure, knowing they can feed their families, all year round. Nilufar Verjee, Public Engagement Director for the Fairtrade Foundation, said: “This Fairtrade Fortnight, make your breakfast count with Fairtrade – use the power of your shopping to help ensure food security for the world’s most vulnerable farmers and workers.” Campaigners up and down the country will hold hundreds of breakfast events as part of Fairtrade Fortnight 2016 and the #YouEatTheyEat hashtag will be used to spread the word on social media. Millions of farmers and workers in developing countrie work hard to grow s the food we eat. Yet many don’t enough to know earn where their next meal If we all started our day with Fairtrade is coming from. feed the people , many more could they care about, all year round.
Registered charity
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Really Healthy Pasta is good for your health. Yes, that’s right, good for your health! Free from unhealthy grain and wheat, each Really Healthy Pasta is made from just one clean ingredient and is the perfect meal replacement. Not only is it super nutritious, high in Protein, Iron & Fibre, it tastes delicious and can be ready in less than 5 minutes! Whether you have a special dietary requirement (Gluten Free, Low GI) or just want healthy eating, Really Healthy Pasta can help!
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TRY REALLY HEALTHY PASTA IT HAS NEVER BEEN THIS EASY TO EAT HEALTHILY! Available in (all Organic legumes, 250g): Red Lentil, Black Bean, Mung Bean, Chickpea, Buckwheat. AVAILABLE FROM YOUR LOCAL HEALTH STORE
Trade Enquiries – call Wholesale Health Ltd 01606 889 905
For more information, visit www.fairtrade.org.uk/breakfast February 2016
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safe, know your limits, and be prepared, but make sure you have fun,” says Davies, hill walking development Carey officer with the British Mountaineering Council (www.thebmc.co.uk).
Make an early start
“We always advise people to take care when walking in mountainous regions during the winter,” says Simon. “Check the weather before you set off, plan walks carefully to take account of the early sunset and make sure you have the right equipment with you, including warm clothes.” A head torch is an invaluable piece
of equipment and it’s a good idea to take a back-up torch as well. “The short hours of daylight can often catch people out which is why it’s a good idea to make an early start during winter,” says Carey.
Layer up
“It’s particularly important in winter that you wear footwear and clothing to suit the weather conditions,” says Simon. “As long as you’re prepared, you can still enjoy a great day outdoors. Wear plenty of warm clothes, a waterproof coat and footwear, and a warm hat and gloves. Several thin layers are better than one thick layer –
Bloating, gas and indigestion CONTINUED ON PAGE 40 > can all F /YourHealthyLivingMagazine L @YHLMag of the :/YHLMag IYHLMag be uncomfortable side effects traditional Christmas dinner. Here’s how to avoid December 2015 them
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M
e! ADJONSPRINGP 17-03-15E
I
and hibernate during the long winter months, but getting out into the countryside and going for a bracing walk can really help to lift your spirits. “Going out for a winter walk will not only help your physical health but the fresh air, exercise and scenery can really boost your mood,” says Simon Barnett, director of walking development at the Ramblers (www.ramblers.org.uk). However, it’s important to plan ahead when you are going walking in the winter as the short daylight hours and the possibility of snow and ice can lead to problems. “Stay
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“Alternate rich says Elizabeth meals with simple ones,” Montgomery. start the day “For example with a simple , bowl of millet porridge with almond milk and green tea followed by a festive meal simple, light and a dinner. Follow on with peppermint tea as digestive aid.” a
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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.
Ask your healthcare professional or pharmacist for more information, or buy online.
Ask your healthcare professional or pharmacist for more information, or buy online. *The Great Loo Taboo research conducted April 2012.
>
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If you’re short on time, or don’t want to miss out, we send you quick and easy highlights of our great features and recipes to your inbox, plus the odd special promotion we think you’ll love. Head to www. yourhealthyliving.co.uk/ newsletter to join us.
From , Superdrug, supermarkets, Lloydspharmacy, chemists, Holland & Barrett, GNC, health stores & www.jointace.com
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ince pies, turkey, Christmas pudding and spicy mulled wine. They’re all traditional festive foods that we love, but can often come with a side order of indigestion, gas and bloating. All that rich food and drink can certainly create a heavy burden on our digestive systems. “Festive meals typically combine all the biggest challenges for our digestive system not chewing properly, processed – large meals, foods, stress and alcohol,” says Caroline Harmer, nutritionist and digestive care expert for Renew Life UK (www. renewlife.co.uk). “However there are ways to have your cake and eat it – or rather, have your cake and digest it beautifully!” “One of the main reasons for uncomfortable symptoms of indigestion is due to eating incorrect food combinations,” says Elizabeth Montgomery, a holistic nutritionist, speaker, and health writer (www.holisticnutrition.co.uk). “Eating animal protein together with starchy carbs, topped off with sugary chocolates and wine may taste delicious, but it’s setting the stomach up for a bumpy ride. This is because different food groups take different lengths of time to leave the stomach and different enzymes are required to break down different types of food. For example: fruits leave the stomach very rapidly and take only 30 minutes to digest. Animal protein takes up to four hours to digest. If these two foods are eaten together then it actually creates a degree of indigestion and eventual fermentation in the GI tract. This to undesirable micro-organisms then leads on in the digestive tract (think yeast mould, fungus); leading on to digestive upsets. To lighten the load on your digestive system, Elizabeth suggests combining animal proteins with low glycaemic or non-starchy vegetables only. For example turkey with Brussels
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Cartilage and bone health are important for long term wellbeing and an looking for a daily supplement active life. If you are to give you extra support specially formulated by from within, Jointace® Vitabiotics’ experts to provide has been premium nutritional care. combination of nutrients, With a unique and vitamin C which contributes to normal collagen formation for the normal function of bone and cartilage.
Winter can be an exhilaratin g fresh air, but make sure you time to go out walking in the keep safe with our experts’ advice t can be all too tempting to hide away
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Your favourite nut butters now blended with coconut, combining all the natural goodness of two great superfoods together in a jar with a touch of honey. Visit meridianfoods.com/recipes for some great ways to cook with our new coconut butters.
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BOOK SHELF
We take a look at some of the newest natural health books.
Time to restore your health! By Sarah Green IFMCP, BSc NT, Dip NT, mBANT, CNHC reg. What do chronic diseases – heart disease, diabetes, depression, autoimmune disease and so on all have in common? They are all related to modern living: nutrient deficiencies, poor diet, perception of stress, lack of exercise, lack of sleep, too much sitting and environmental toxins can all contribute to imbalances which lead to your set of symptoms. Disease symptoms take you to the doctor, and it is important to have them investigated. Once you have a diagnosis and treatment plan, there is more you can do for yourself than just taking ‘a pill for your ill’. Sometimes, getting different diagnoses can segregate your care, so you are seen by a number of people who specialise in different conditions, which has benefits but may not join up all the dots. For others, there is no diagnosis or explanation, but they know they feel below par. They do not have the same energy; they feel pain, discomfort or anxiety, but they are ‘clinically normal’, so there is no real explanation. Nutritional therapy doesn’t deal with conditions. Nutritional therapy specialises in you. Understanding all of your core body systems, how they work, what they need and how they are interrelated, helps us get to the root of your symptoms. Together with your whole health history and current diet and lifestyle information, nutritional therapy can help identify what you can do to nurture your health. You are unique, and the functional medicine model which underlies nutritional therapy, puts you, the whole person, at its heart while working alongside any mainstream treatment. By supporting you to identify elements of your diet, movement, sleep, perception and environment which may be contributing to your symptoms, nutritional therapy can give you strategies to help you take control of the factors you can influence. It can empower you to reduce your risk of disease and, if you have a disease, help manage your condition, age well and achieve your best health outcomes. Now, with you at the heart of your healing, nutritional therapy can give you the tools and support you need. But your outcomes depend on you being interested in discovering what may be contributing to your problems and being motivated to contribute to your health improvements and vitality by making dietary and lifestyle changes. If you have that commitment to yourself, whether you are suffering from pain, inflammation, weight gain, lack of energy, digestive discomfort or have a diagnosed condition, nutritional therapy can help you to start feeling better. So where do you start? The British Association of Applied Nutrition and Nutritional Therapy (BANT) has produced wellbeing guidelines, which are helpful for everyone as a first step to changing to a healthy eating pattern. These, and details of Registered Nutritional Therapists who can help you with individual nutrition and lifestyle advice, can be found at www.BANT.org.uk. n For specific nutrition and lifestyle advice suited to your individual needs, your Registered Nutritional Therapist can be found at www.BANT.org.uk. The British Association for Applied Nutrition and Nutritional Therapy (BANT) is the badge of assurance for the public looking for up-to-date evidence-based nutritional support. 10
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Paleo: 12 weeks to change your life by Rebecca Field (£34.99, Paleo Diet and Fitness) This is a really comprehensive guide to the paleo diet and lifestyle, packed with information, meal plans and lots of delicious recipes. It’s written by one of YHL’s bloggers – check out our website to see Rebecca’s posts. The anti-ageing food and fitness plan by Rick Hay (£11.99 (paperback), Clink Street Publishing, £6.99, ebook) Rick Hay is a nutritionist and fitness expert and is currently the resident expert on Ideal World TV. This book covers his approach to how diet and exercise can help you look and feel younger for longer.
Broth by Vicki Edgson and Heather Thomas (£20, Jacqui Small) This beautiful book features delicious recipes for 10 essential meat, fish and vegetable broths, complete with nutritional breakdowns, plus another 50 recipes for soups, stews, casseroles and more, using the broths as a base.
Be sugar smart Public Health England has launched an app which works by scanning barcodes and revealing the total amount of sugar in cubes or grams. Officials hope that the Sugar Smart app will help combat tooth decay, obesity and type two diabetes and encourage families to choose healthier alternatives. PHE says young children are eating three times more than the sugar limit and suggests that, on average, children aged four to 10 years old are consuming 22kg of added sugar a year. That's about 5,500 sugar cubes – more than the weight of an average five-year-old child. The app has been developed to raise awareness of how much sugar is contained in everyday food and drink. It works on more than 75,000 products, offering a quick guide to help parents to assess potential purchases that may harm their children's health.
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e c n a r g a r f e h t e e r f
100% NATURAL FRAGRANCE | WITH ORGANIC COCONUT OIL | FREE FROM PARABENS AND SLS OUR SMELLICIOUS NATURAL COCONUT RANGE IS AVAILABLE IN HEALTH STORES NATIONWIDE AND AT FAITHINNATURE.CO.UK
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Herbal help for the menopause! Red Peony Menopause Tincture is a herbal medicine used to relieve menopausal hot flushes, licensed under European Herbal Medicine legislation. What’s special about it? Peony does not affect female hormone/oestrogen levels, making it unique among the menopausal herbs. It is also safe with medication and comes in month-supply bottles. Available from? Independent health food stores and pharmacies
Feeling low? Life is full of ups and downs. If you are feeling miserable or unhappy, nervous or less confident than usual, why not try a herbal remedy such as A.Vogel Hyperiforce St John’s Wort tablets. Tell me more! It’s a traditional herbal medicinal product used to relieve the symptoms of slightly low mood and mild anxiety, exclusively based upon long-standing use as a traditional remedy. Always read the leaflet. Available from? Independent health food stores or visit www.avogel.co.uk
You’ll
LOVE RE GREAT BUYS AT YOUR HEALTH STO
Suffering with PMS? Cleanmarine® Krill Oil for Women contains some key ingredients which may help alleviate PMS and menopause symptoms. Tell me more! Made from pure krill oil combined with soy isoflavones (a type of phytoestrogen), rosemary oil, vitamin D and vitamins B1, B2 and B6, this unique combination targets hormone balance, energy production and skin health. Check out independent customer reviews on talk health partnership. Available from? Independent health food stores and online www.cleanmarinekrill.co.uk
What’s new? Greenfrog Botanic’s Neroli and Rose handwash and bodywash are made with magical cleansing certified organic soapberry from the Himalayas, also used in Ayurvedic medicine for treating sensitive skin, along with cases of eczema. Tell me more! No need for moisturiser after use thanks to the added organic Mexican Aloe Vera. Vegan approved, Cruelty Free-certified, no palm oil, no parabens or SLS and proudly made on the south coast of the UK. Available from? Independent health food stores, Wholefoods Market, Revital, As Nature Intended and at www.greenfrogbotanic.co.uk.
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Active skin support A new, proven, dual approach to effective anti-ageing, Nourella® Active Skin Support System targets the factors that cause accelerated skin ageing. How does it work? The unique combination of a Rejuvenation Cream and Active Supplement provide the optimum solution to maintaining, protecting and restoring youthful skin and is clinically proven to improve skin ageing by up to 20 years. Available from? Independent health food stores or from www.nourella.com
Treat cystitis naturally Cysticlean®240 PAC is a lasting answer to reducing long-term antibiotic use and the misery of recurring cystitis. Contains guaranteed 240mg PAC- clinical studies prove more effective than lower PAC formulations. Tell me more! Super strength stops bacteria in its tracks. Recommended by doctors and urologists. Safe, one-a-day and vegetarian – it works! Available from? Independent health stores or visit www.cysticlean.co.uk for more information.
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Everything Kallø makes is natural. That means lots of wholegrains, no added MSG and absolutely no artificial additives, flavours or colours. It’s why we insist on crafting our recipes with only the finest natural ingredients, and why they’re so perfectly delicious.
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What’s this? Dried Montmorency cherries and blueberries from the team at CherryActive. Add zing and antioxidant goodness to your breakfasts, salads, snacks and baking recipes! Sounds delicious! These dried fruits contain a little apple concentrate for an amazing taste sensation and no added sugars or preservatives. Each pack comes with a set of 10 original recipe cards from nutrition expert, Christine Bailey. Available from? Independent health stores.
LOVE RE GREAT BUYS AT YOUR HEALTH STO
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. Anything else? The fruity taste comes from the delicious aronia berry and pomegranate juices. What’s more, Molkosan Fruit Digestion is lactose-, yeast- and gluten-free. Available from? Independent health food stores or visit www.avogel.co.uk
Live life to the full The herbal and nutrient combination in each Apple Cider Vinegar tablet contributes to efficient digestion and the breakdown of fats. Containing apple cider in combination with artichoke, dandelion and choline – all help to maintain normal fat breakdown. Anything else? Apple cider has been used in medicine for 5,000 years and now you can take it conveniently in an easy-totake tablet form. Available from? Independent health food stores or visit www.newnordic.co.uk
Do try! Westlab Pure Mineral Bath Salts. As the UK’s leading expert, Westlab only sources the highest quality mineral bath salts, with no additives – just 100 per cent pure mineral salt. Tell me more! The four varieties have different benefits: Dead Sea Salt softens and soothes dry, itchy skin; Epsom Salt helps relax tired and aching muscles; Magnesium Flakes help to boost magnesium levels; and Himalayan Salt is detoxifying, for smooth, radiant skin. Available from? Independent health food stores or visit www.westlab.co.uk
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Herbal masterpiece Maharishi Amrit Kalash Nectar paste is an Ayurvedic rasayana, designed to enliven the body’s intelligence to nourish and revitalise its tissues and cells. Tell me more! The enlightened originators of this complex formula had the profound insight to create a product which addresses everyday demands on our physiology. Available from? Ask in store or visit www.maharishi.co.uk
Active and ethical Saaf Pure Organic Skincare produces a luxuriant range that protects, heals and moisturises, to reveal naturally beautiful and radiant skin. Tell me more! Essential oils such as ylang ylang, geranium and lavender give the Saaf range spa-like scents, whilst powerful ingredients such as rosehip and shea butter soothe, moisturise and perfect the skin. Available from? Independent health food stores throughout the UK and Ireland, or from www.saafskincare.com
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lebrity CeHEALTH
passion eating “My
for
naturally”
Nutritionist and TV presenter Amanda Hamilton talks to Liz Parry about her love of healthy eating, detoxing and exercise
Q
Where did your passion for nutrition come from, and what inspired you to become a nutritionist?
Amanda: I did quite a lot of sport at international level when I was in my youth – I played badminton for Scotland and I was a sculler, which is a form of rowing. As a result I had a kind of viewpoint about food as fuel for exercise. Also, I spent a year’s scholarship at a university in the deep south of America, where people’s diets were extraordinarily bad, and a combination of those two factors set me on a quest to find out more about nutrition and health. Have you always followed a healthy diet and lifestyle? Amanda: I did a different degree before I studied nutrition and at that time all my good intentions went out the window while I was at university. I had IBS and bad skin, so it hasn’t always been plain sailing. It was only when I started working from the inside out, and took a more holistic approach, that my problems resolved themselves. I have a real fascination with gut health because that’s where all my initial health problems lay. Although I was never overweight I noticed that when I started eating differently I lost about 10lbs and, apart from when I had my children, that weight hasn’t gone back on again. Can you give us an idea of what you might eat on a typical day? Amanda: I wouldn’t say I’m a saint – I do like a strong coffee in the morning! But I’ll also have one of my vegetable kefir juices
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or a green juice. I might have porridge or eggs on sour dough bread. I like good quality food and natural ingredients. I often have healthy snacks in my handbag like oat cakes, some nuts or a banana because I’m always on the go and I travel a lot. For dinner I tend to have fish and veggies. I particularly love Thai and Indian food. I spent a year out in India where I worked with an Ayurvedic doctor and did some meditation retreats and yoga training. I was vegetarian at that point and became very interested in Indian food. When I was pregnant I felt the need for iron so I started eating some meat and fish again but I always make sure that it is locally sourced, good quality and I eat it in moderation. You’re currently the brand ambassador for Nairn’s oatcakes. Can you tell us a bit about this? Amanda: Their products are based on oats and I grew up eating oats, so it’s a great fit for me. I always have some oat cakes with me in case I need a snack. We are working on recipe ideas for toppings and improving people’s understanding about certain issues, like gluten, sugar and protein. The idea is to help people find good, healthy, natural options without feeling like they are depriving themselves. Do you take any vitamins, minerals or supplements? Amanda: I never used to but I do now. I have quite a demanding schedule and although my diet is always pretty good I take vitamins as a kind of buffer. I’ve developed my own formula which includes high strength omega-3, co-enzyme Q10, a multivitamin and mineral and a probiotic
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and I take that every day. What are your top tips for keeping your energy levels up throughout the day? Amanda: Well I always start my day by doing a short high intensity interval training workout which sets me up for the day and makes me feel energised. A good sleep is vital too. I need seven hours minimum, ideally eight. In terms of nutrition I try to eat foods that provide a slow release of energy, like Nairn's oatcakes, with some apple and nut butter. I try not to do any work after 10pm so that I can wind down. I think having a good routine really helps. What types of exercise do you enjoy? Amanda: Well, as I said before, I do my high intensity interval training in the mornings but I’ll also do resistance training in the gym perhaps twice a week. Other than that I might go for a jog, or walk with the dog, or I might play tennis or do a CrossFit workout. I do like participation sports because I come from that background, so I play netball locally too. You run your own detox retreats. What would you say are the main benefits of detoxing and fasting? Amanda: The good thing about detoxing and fasting now is that there is much more awareness of February 2016
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Amanda Hamilton
It was only when I started working from the inside out, and took a more holistic approach, that my problems resolved themselves. I have a real fascination with gut health. the scientific evidence behind it. The type of detoxing I do involves a juice fast where you optimise nutrient intake and you minimise digestive stress and the amount of toxins coming in. Basically you have four juices and one broth a day, on a short-term basis. It’s all about optimising the body’s natural detoxification processes with a great side effect of losing weight, hydrating the body and giving the digestive system a rest with significant, measureable health benefits. I’ve been running retreats for nearly 14 years now and I love it. It’s probably the most satisfying thing I’ve done in my career. Detoxing can sometimes be a challenging process. Do you have any tips for how to make it a bit easier? Amanda: I would suggest looking at it from the mental side. As well as detoxing the body, can you detox your mind as well? Can you take time to step out of the normal routine and get some perspective? A digital detox can be very beneficial – just stepping away from the computer and mobile phone for a few days can really help you to recharge. I would also suggest stocking up on natural sources of beneficial bacteria, such as kefir, sauerkraut and kimchi, to support the gut. Do you have any other tips you can offer our readers? Amanda: Choose natural, unprocessed foods. If you can’t pronounce something that’s on the ingredients list of a label then you probably shouldn’t be eating it. I would say that a lot of people can become overwhelmed by trying to make changes to their diet and lifestyle, so try to keep things as simple as possible. Don’t overcomplicate things. If you restrict yourself too much it can feel demotivating. Make small, simple changes and you’ll reap the rewards.
Amanda Hamilton is the brand ambassador for Nairn’s oatcakes. For more information, visit www.nairns-oatcakes. com/naturally-energising February 2016
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Your
LOOK
aromatherapy Your essential guide to
We take a look at some of the health and beauty benefits of popular essential oils
A
romatherapy has been used for thousands of years to support many aspects of health and wellbeing. It utilises essential oils, which are concentrated, aromatic plant extracts, for therapeutic purposes, and has many benefits from soothing stress and insomnia to easing muscular aches and pains. “Essential oils are comprised of hundreds of active constituents, which each possess therapeutic properties that affect the mind, body and emotions in various ways,” explains Gemma Clare, a global holistic health specialist and clinical aromatherapist (www. gemmaclare.com). “Essential oils can be absorbed into the bloodstream via the respiratory system, olfactory system and the skin, where they interact with the body’s tissues and organs, as well as the limbic system, the part of the brain that controls emotions to produce therapeutic effects.” Essential oils can be used in a variety of ways. For example, they can be used in massage, added to a warm bath or a vaporiser or they can be inhaled. However, Gemma adds: “There are certain conditions which are contra-indicated to aromatherapy. If you suffer from a chronic or serious health problem, if a problem becomes severe or you are in any doubt, seek professional advice from an aromatherapist.” Here are some examples of the most popular essential oils and how they can benefit our health and wellbeing.
Peppermint “Peppermint is a stimulating essential oil,” says Gemma. “It is widely used in the food and pharmaceutical industry, as it is one of the few essential oils that can be taken internally. It is renowned for its ability to treat digestive problems, including irritable bowel syndrome (IBS), indigestion and nausea. It also eases travel sickness. Peppermint can aid in respiratory problems as it decreases muscle spasms. If you suffer with asthma, congestion, catarrh, bronchitis, sinusitis or colds then a steam inhalation with peppermint oil is a great choice. Psychologically, peppermint combats fatigue. It purifies and refreshes a tired mind, increasing clarity and mental alertness, which makes it a useful tool to aid concentration. Emotionally, peppermint can be used to dispel anger, apathy, guilt and insecurity. It is often used to treat shock and depression.” CONTINUED ON PAGE 20 >
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also highly regarded in treating swollen joints, arthritis, muscular tension and stress-related conditions, such as insomnia, via a relaxing aromatherapy massage. This gentle, safe and effective essential oil can be used with children and infants to help ease irritability, tantrums, inability to sleep and hyperactivity. A popular ingredient in skincare, Roman chamomile can be used to treat skin conditions including acne, eczema, dermatitis and rosacea.”
Geranium
Lavender “Lavender has been used for thousands of years and, today, it is without doubt the most versatile and widely used essential oil,” says Joannah Metcalfe, consultant aromatherapist with www.baseformula. com. “Lavender is a soothing, calming and relaxing oil. It can be helpful for relieving stress, anxiety, mood swings and insomnia. Its skin healing and antiseptic properties are beneficial for minor burns, cuts, wounds, and other skin irritations such as spots, sun burn, insect bites and stings. Its antiviral and decongestant properties are good for fighting off colds and flu and it can also be extremely useful for relieving muscular aches, pains, spasms, headaches and migraines.”
“Geranium is an emotionally soothing and balancing oil,” says Joannah. “It has a close affinity with the female system and is particularly useful for hormonal/ menstrual problems such as PMT and the menopause. Its antidepressant effect can help to stabilise and lift the emotions, counteract nervous anxiety and regulate mood swings. It is beneficial for both dry and oily skin types as it helps to regulate the skin’s natural oil, sebum. It also has anti-inflammatory, healing properties that are beneficial for skin conditions such as eczema. Geranium is also one of the best oils for detoxifying the lymphatic system and reducing cellulite.”
Sandalwood
“Bergamot essential oil from Italy has been popular since the 18th century when it was used in the original formula for ‘eau de cologne’ and it is still used in fragrance creations,” says Jennie Harding,
“Sandalwood essential oil is produced in India and is also grown in New Caledonia,” explains Sarah Watson of Natural by Nature Oils (www.naturalbynature.co.uk). “This essential oil is pale yellow in colour and has a very pleasant, sweet, woody base note with a delicate, spicy, oriental undertone. As a perfume, sandalwood is very long lasting and is used as a fixative for other perfume ingredients. It can be used as a tonic, an emollient, a sedative, an anti-inflammatory and an expectorant. It can help stimulate the spleen, promotes white blood cell production and can strengthen the immune system against infection. It is good for all skin types, especially dry and dehydrated skin. It also helps to dispel anxiety and depression.”
“Chamomile is a relaxing essential oil with Roman chamomile being the most common type,” says Gemma. “Highly effective at soothing chronic pain, Roman chamomile is commonly used to treat menstrual complaints as it calms pre-menstrual mood swings and weepiness as well as menstrual cramps. Roman chamomile is | www.yourhealthyliving.co.uk
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Using essential oils safely Sarah Watson, of Natural by Nature Oils, highlights some precautions to bear in mind: n Do not take essential oils internally. n Do not use undiluted essential oils on the skin (except where indicated). n Keep out of reach of children. n Keep away from eyes.
Chamomile
20
Bergamot
n Some people may have an allergic reaction to essential oils. n Extra precautions should be taken when using essential oils during pregnancy. n Always seek professional advice if unsure.
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essential oil expert and training manager at Tisserand Aromatherapy (www.tisserand. com). “It is used in aromatherapy to uplift and cheer negative feelings. It has a beautiful, rounded, citrus aroma with sweet notes. In skin applications it helps balance over-oily complexions and in body massage blends it is used for a ‘feelgood’ note and to purify the skin. Safety tip: wait for at least 12 hours after application before exposing skin to strong UV rays, because bergamot can cause irregular patches of pigmentation.”
Frankincense “Frankincense essential oil is colourless with a warm, balsamic, spicy aroma that is dry and fortifying with sweet undertones,” says Sarah. “It was among the earliest incenses with 3,000 years of continual religious usage. Valued as highly as gold, it was long used by the Egyptians for religious and ceremonial purposes. It has antiseptic, sedative, anti-inflammatory and expectorant properties. It helps to slow down the breathing, ensuring calm and comfort, and is very useful for asthma. Frankincense is also skin-rejuvenating and especially good for ageing skin and wrinkles as well as for preserving a youthful complexion. It is effective for healing wounds and scars.”
Rosemary “Rosemary is a revitalising and strengthening essential oil,” says Joannah. “It has powerful cephalic properties that help to stimulate the brain and increase alertness. It can help with debility following illness, fatigue, lack of direction, poor concentration and memory. It is beneficial for catarrhal congestion associated with coughs, colds and flu, and can help boost the immune response to the bacterium or virus that is presenting. Rosemary is useful in massage blends for painful, tired, stiff muscles. It is also often recommended to prevent dandruff and promote healthy hair growth. Do not use during pregnancy or if suffering with epilepsy.”
Ylang ylang “The name ylang ylang means ‘flower of flowers’, from a tree native to Madagascar,” says Jennie. “The thick-petalled blooms have a very rich, exotic, floral aroma which is captured in the essential oil. Ylang ylang is a mood-enhancing essential oil with a sensual effect, thanks to its pheromonal scent. It’s used in aromatherapy massage blends for a deep ‘chill-out’ feeling. In facial massage blends ylang ylang can help to tone mature skin. Ylang ylang is very strong – only a little is ever needed. Too much can cause headaches.” February 2016
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Manu
A winter essential
It’s not just a jar of manuka honey. It’s New Zealand’s sweetest natural treasure. It’s 2,000 honeybees making 10 million trips per pot. It’s years of pioneering research into the Methylglyoxal (MGO™) content of manuka honey. It’s a guarantee that you’re getting the real deal. When you look at the details. The time, integrity and care that goes into each and every tablespoon of our certified MGO™ Manuka Honey. That’s when you really see what separates the best manuka honey in the world from the rest. Visit genuinemanuka.com to find out more
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you Your
LOOK
JUST FOR
5 getaway trends for 2016
Wellbeing Escapes offers a whole range of different travel experiences, and has put together a shortlist of what will be hot in the world of healthy breaks for 2016. If you need inspiration for a wellbeing break, look no further!
Wellness plus culture Holidays that combine the restorative powers of a spa break with a location packed with lots of local colour and cultural sites are becoming more and more popular: you get to explore, and chill out too!
Go wi-fi-free Detoxing takes on a new meaning with breaks that can free you from your addiction to your mobile phone by offering no connectability whatsoever! Really get away from it all… Fit and chilled Relax and get fit at the same time with the new trend for breaks that combine spa treatments with exercise classes and training regimes. Eat well for life Forget those retreats where you’re only allowed to consume broth; breaks that re-educate you about how to change the way you eat, and keep it up when you get home, are growing in popularity.
Knock out stress This could be the year when you come back from holiday with strategies to combat stress, emotional fatigue and burn out. And also, if you’re lucky, a good suntan… For more information and inspiration visit www.wellbeingescapes.co.uk
Get fit at a French chateau What could be better than combining a fitness boost with a holiday to a gorgeous chateau in the south of France? Luxury residence Chateau Lou Casteou is offering its first fitness retreat, Body Tonic, between 4 and 8 May. You’ll be able to enjoy energetic training classes, stunning coastal and mountain treks, meals prepared by a private chef and chateau accommodation. It’s designed to appeal to all ages and levels of fitness, whether guests are seeking to improve strength and wellbeing or kick-start a new healthy regime. The retreat is priced at £1,550 per person, all inclusive, for a private en-suite room with a sea or mountain view or £1,350 per person for two guests sharing a room. For more information visit www.loucasteou.com
Natural eye lift
One of the latest trends in the beauty and skincare world involves products designed to lift and tighten the skin around the eyes, to help reduce bags and puffiness and disguise lines and crow’s feet. Most of these products are chock-full of chemicals, and tend to only work as a short-term boost. Here’s an idea for a natural alternative that you can make at home: n Crack an egg and separate the white from the yolk: you can discard the yolk or use it for something else. n Dip a cotton pad into the egg white and apply gently to a closed, clean, dry eyelid and the surrounding area. n Keep your eye closed until the egg white has dried. Tip: it can be tricky to find the right place around your eye to apply the eye product, but you should get the hang of it after a couple of attempts.
‘Take the waters’ at the Malvern Spa Great Malvern originated as a spa town with therapeutic qualities attributed to its springs. It was the Georgian fancy of ‘taking the waters’ and later the Victorian popularity of medical treatment with the water that transformed Malvern into the centre for the Water Cure. Now this heritage has been brought to life again at the Malvern Spa. Its location was specifically selected next to one of the last remaining bore holes that is used to extract pure Malvern spring water. If you want to experience the therapeutic power of this Malvern spring yourself, why not try one of the hotel’s unique spa breaks? You can drink it, bathe in it, and enjoy a range of spa treatments using this unique water. For more information, visit www.themalvernspa.com
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Your
EXPERTS
Your health
Q&A
Q
You asked: “My wife is having a difficult pregnancy with our first child and I would like to treat her to some natural and organic beauty products. Do you have any suggestions for products that would be pampering but also safe during pregnancy?” Pat Hume answers: “Pampering your wife
during her pregnancy is just what a woman needs and I am sure she will appreciate some gorgeous natural and organic skincare products for an at-home relaxing treat. I suggest some bath oil, body wash and body lotion in the same fragrance for your wife to create a pampering at-home spa. To create the environment, light some gorgeous-smelling candles in the bathroom, fill the bath with some warm water and pour in a cupful of Primavera Relaxing Lavender and Vanilla Bath Oil and relax for a few minutes in the water. Lavender helps to relax the mind, body and senses while vanilla comforts the skin, making this a great choice. To complete the experience, use a body wash and body lotion or oil in the same fragrance. As the pregnancy progresses her feet may be in need of a pampering treat. Add some bath salts to a bowl of warm water for a relaxing foot soak. After drying the feet, moisturise with a foot cream and put on some comforting cotton socks and slippers to prevent slipping. If your wife would like to add a nail colour to her toe nails I would suggest benecos nail polish which is free from formaldehyde, toluene, camphor, phthalates and colophony.” ● Pat Hume is Pravera’s customer advisor. Pravera Ltd distribute lavera, Primavera, Alma Win, Monte Bianco, Florascent, Organyc, Organii, Benecos and Aloree. Visit www.pravera.co.uk
Reader Robert won this month’s prize: a Primavera Life Relaxing Bath Oil, Lavera Bath Salts in Lavender and a Benecos Crystal Nail Polish worth a combined total of £28.85.
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Q
You asked: “I tend to suffer with the winter blues at this time of year but I would like to tackle the problem naturally. Are there any particular foods that could help to boost my mood?” Hala El-Shafie answers: “There is so much that you can do through your diet to boost your mood and overall feeling of wellbeing. In the first instance, amino acids from protein provide our bodies with the building blocks to make our feelgood chemicals, serotonin and dopamine. High levels of these neurotransmitters are essential for making us feel happy and optimistic. That’s why including good quality protein is absolutely vital for our mood. Salmon and turkey, for example, are great sources of essential vitamins and amino acids. Ingredients like chillies, walnuts and spinach also have great mood-elevating properties, as do ‘good’ fats which exist in avocados. Chillies stimulate a specific type of pain receptor that signals to the brain to release chemicals called endorphins which act as mood elevators. Spinach contains folic acid, which helps maintain normal levels of serotonin in the brain, which makes you feel relaxed and happy. Walnuts are the richest nut source of omega-3 fat and also contain zinc, which is necessary for good mental and emotional health. Quinoa contains a full range of B vitamins including B5, which is essential for dealing with stress. Brown basmati rice is rich in B vitamins and fibre which prevents mood swings. Dark chocolate is a definite keeper as it contains phenylethylamines which, like dopamine, create the feeling of wellbeing associated with being in love. Cardamom has been used for years by Indian alternative Ayurvedic practitioners to treat depression.” ● Hala El-Shafie is a consultant nutritionist. She has recently fronted the Channel 4 show How To Lose Weight Well and has launched the lifestyle website Nutrition Rocks. Visit www.halael-shafie.co.uk
Q
You asked: “I am concerned about my salt intake and would like to lower it. Can you give me some tips?” Frida Harju answers: “Living on a diet that
is too high in salt can have negative effects upon the health, increasing the risk of stroke and heart disease. In acknowledgement of Salt Awareness Week, which takes place this month, here are some tips for how to cut back. n Cooking – instead of flavouring your food with salt, consider other spices, like black pepper, garlic, chilli flakes and tomatoes. Try roasting vegetables instead of boiling or frying, to bring out their natural flavour. You will find your food tastes delicious and you consume less salt! n Shopping – always check the nutritional labels on products and choose the ones with the lowest amount of salt. Items you should check in particular include cereals, sauces like ketchup, and various baked and tinned goods. It is also advisable to buy fresh meats, fruits and vegetables – frozen foods can have additional salts to keep them fresh for longer. I would also be careful with smoked fish, cold cuts and processed foods. n Eating out – when dining out, read the menu carefully. Many restaurants are now starting to list the amount of salt in their meals, or alternatively you can ask for the meal to be made without salt. It is also a good idea to avoid toppings like cheese or bacon, and ask for any sauces to be brought on the side, so you only add as much as you need.” ● Frida Harju is the in-house nutritionist at leading health and fitness app, Lifesum www.lifesum.com
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Your
HEALTH
Loveyour heart
We take a look at some of the best natural ways to protect the health of your heart
E
ach and every day our hearts pump around 100,000 times, transporting about 23,000 litres of blood around our bodies. This vital process ensures that nutrients and oxygen are delivered to all the cells in the body, whilst carbon dioxide and other waste products are taken away. According to the British Heart Foundation around 7 million people in the UK are living with cardiovascular disease. This includes all the diseases of the heart and circulation, such as coronary heart disease, angina, heart attack, congenital heart disease and stroke. To reduce your risk of cardiovascular disease it is important to follow some heart-healthy habits. We spoke to the experts to get their tips. EAT A BALANCED DIET “A healthy diet is so important to prevent the risk of developing heart disease,” explains dietitian Emer Delaney (www. myprivatediet.com). “This is because it can help reduce raised cholesterol levels and lower blood pressure: two key components of heart health. Meals should be based on wholegrain carbohydrates
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such as wholegrain wheat, barley, wild rice, oats, quinoa and buckwheat as these will help to lower the risk of heart disease. A variety of vegetables and fruits will provide vitamins, minerals, fibre and antioxidants that will help protect the heart. This is why we should have at least five portions a day. Cooking from fresh and not adding salt to food will help to control raised blood pressure as will keeping active and maintaining a healthy weight.” KEEP ACTIVE The charity Heart Research UK states that being active is “one of the most important ways of reducing the risk of heart disease,
helping to keep your blood pressure and cholesterol levels in check and keep your weight under control”. The NHS recommends that, in order to stay healthy, adults aged between 19 and 64 should aim to do at least 150 minutes of moderate aerobic activity, such as cycling or fast walking, every week, as well as strength exercises on two or more days a week that work all the major muscles. If you need some motivation, Heart UK is encouraging people to make a Healthy Heart Pledge to get fit and raise money by committing to a fundraising challenge. To find out more, visit www.heartresearch.org.uk/events CONTINUED ON PAGE 28 >
Take some co-enzyme Q10 “Some foods such as liver, beef and sardines contain the vitamin-like substance co-enzyme Q10,” says Dr David Mantle, medical adviser at Pharma Nord (www.pharmanord. co.uk). “However, most is produced within the body, with natural levels declining from as young as our mid-twenties. Q10 plays an important role in energy production and is particularly important for tissues with a high energy requirement, such as cardiac muscle. Patients with heart disorders such as heart failure have depleted levels of Q10. Remember that Q10 is fat-soluble, so take an oil-based capsule for best absorption.”
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February 2016
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Your
HEALTH >CONTINUED FROM PAGE 26 SUPPLEMENT WITH SELENIUM “Selenium is found in foods such as brazil nuts, wheat products and tuna,” says Dr Mantle. “Levels of selenium in the UK diet have been falling since the EU imposed levies on wheat imports from North America, where soil selenium levels are high. It has two important roles in cardiovascular health. Q10 must continually convert between two forms – ubiquinone and ubiquinol – to function within the body and selenium assists in this process. It is also a powerful antioxidant precursor, protecting cardiac cells from damaging free radicals. If choosing a supplement, the European Food Safety Authority (EFSA) has found that selenium from organic sources is more easily absorbed by the body than inorganic forms.” EAT SOME TOMATOES! “Tomatoes are packed full of the powerful antioxidant lycopene, which is a plant sterol that really packs a punch,” says Sarah Flower, an author and nutritionist working with Cardiomato, a new optimised tomatonutrient complex. “Not only can it help to lower cholesterol and high blood pressure, it can also help with arteriosclerosis (hardening of the arteries) by supporting the endothelial cells.” (These form the inner lining of the blood vascular system).
Get your fats right “Understanding the different fats, their sources and the effects they have on heart health is key,” says Emer. “Processed foods and takeaways are high in trans fats, and saturated fats are found in animal products such as fatty meat, cheese, whole milk, butter, lard and ghee. Replacing these with heart-healthy oils and spreads made from olive, rapeseed, sunflower and corn oils is ideal to reduce cholesterol. Swapping fatty meats for oily fish, beans and lentils is a top tip for a healthy heart. Oily fish is rich in omega-3, the polyunsaturated fat that is beneficial for the heart. Aim to include salmon, mackerel, sardines, trout or fresh tuna once a week instead of fatty cuts of meat. Beans and pulses are excellent sources of soluble fibre which we know can reduce high cholesterol levels as part of a healthy diet. So include these in your main meals a few times a week. We know that a diet high in salt directly affects blood pressure so why not experiment with different herbs and spices? These will add great flavour to dishes and be kinder to your heart.”
STOCK UP ON OATS A new research review, which analysed more than 20 different studies, has revealed the benefits to heart health of eating oats. Oats significantly lower ‘bad’ LDL cholesterol thanks to the rich content of a special soluble fibre, called beta glucan. The cholesterollowering ability of diets containing oats has been compared favourably with statins. In one clinical study, a portfolio diet rich in oats lowered LDL cholesterol by 30 per cent after four weeks while statins lowered it by 33 per cent. The review, which was led by registered dietitian Dr Carrie Ruxton, and commissioned by the Breakfast Cereal Information Service, was published in Network Health Dietitian.
Good news for wine drinkers! “The French paradox is the observation of low coronary heart disease death rates within the French population despite a high intake of saturated fat,” says Aimee Benbow, technical services manager with Viridian Nutrition (www.viridian-nutrition.com). “One of the proposed reasons for this is the high consumption of red wine. Red wine has been linked with lower incidences of heart disease and the polyphenol resveratrol has been identified as the primary active constituent. It is proposed that resveratrol can reduce contraction of the blood vessels which leads to high blood pressure (hypertension). A rise in blood pressure will eventually lead to damage within the vessels and heart. Resveratrol supplements on the market often provide resvertrol extracted from polygonum cuspidatum – Japanese knotweed. Look out for premium supplements which provide resveratrol from red grape skin.”
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February 2016
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Tomato goodness Lyc-O-Mato is the original 100 per cent natural tomato lycopene supplement, 15mg high potency formula. Anything else? Scientific research has shown that tomato lycopene is the most potent antioxidant with multiple benefits for health, including heart health. Available from? Independent health food stores. Visit www.vitahealthcare.com for more information.
Powerfully active Terranova ProPeptase IRC Complex is an intensely synergistic systemic enzyme formulation for maintaining cardiovascular, respiratory and lymphatic health, as well as supporting healthy inflammatory response. Tell me more! Enhanced with resveratrol and a synergistic botanical complex comprised of bacopa monnieri and freeze dried nettle leaf, hops strobile and rosemary – all of which support the properties of Serrazimes®. Available from? Independent health stores. Visit www.terranovahealth.com or call 08450 725 825 to find a stockist.
Have you tried? LestrinPlus Why so good? LestrinPlus with added plant sterols, garlic and co-enzyme q10 helps reduce blood cholesterol levels, while aiding heart and mental function. It is a great choice for people who are looking to combine their daily supplements into a single dose. Tell me more! Its main ingredient, beta sitosterol, is a plant sterol with a similar chemical structure to cholesterol that is commonly found in nuts, avocados and other foods. It is scientifically proven to reduce blood cholesterol levels. How much? £16.99 for 60 tablets Available from? Independent health food stores, Holland & Barrett and online at www.feelwellbewell.co.uk
Love your heart with Norwegian Gold’s highest potency EPA/DHA, ultra pure omega-3 fish oils from Renew Life. Why so good? These unique entericcoated capsules are proven to deliver three times better absorption of omega-3, ensuring the best heart health support available. The product has received an independent IFOS 5 star rating for proven freshness and purity and is Friend of the Seacertified. Available from? Independent health food stores across the UK. Visit www.renewlife.co.uk
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You’ll
LOVE RE GREAT BUYS AT YOUR HEALTH STO
for heart health Omega-3 source Chia Oil from Chia Bia is a natural omega-3 supplement derived by cold pressing 100 per cent chia seeds. The oil is encapsulated in a small, easyto-swallow vegan capsule that has no aftertaste. Tell me more! Each serving of four capsules delivers 1,200mg of omega-3 ALA which contributes to the maintenance of normal blood cholesterol levels and supports a healthy heart. Available from? Independent health food stores or visit www.chiabia.com
100 per cent pure Optima® Lecithin Granules are of the highest quality, containing no additives. Guaranteed to be produced from non-GM soya beans grown from certified Identity Preserved seeds, and tested for absence of genetically-modified DNA. Anything else? The product can be used in cooking as a thickening agent to help bind mixtures and create smooth blends, for example in soups, sauces and dressings. It is also ideal to be taken by those following a calorie-controlled, low fat, low cholesterol diet. Available from? Independent health stores, or visit www.optimah.com
What’s this? The world’s first certified organic fish oil, Scandinavian Rainbow Trout Oil from Viridian Nutrition sets the benchmark for environmental sustainability, nutritional quality, as well as freshness and purity. Produced within hours at the source using a gentle process creating fresh, non-oxidised oil with a full spectrum of naturally-occurring fatty acids. Anything else? Completely sustainable and socially-responsible fish source. Available from? Your local specialist health store. Visit www.viridian-nutrition.com for more information.
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7joints bones&
Your
HEALTH
ways to look after your
From diet to exercise and supplementation, there are many ways you can care for your bones and joints naturally
I
t’s never too late to start thinking about the health of your bones and joints. Brittle bones and joint pains don’t necessarily have to be a part of the ageing process if you take care of them with the right nutrients and appropriate exercise. Here we speak to the experts to get their top tips.
Stock up on vitamin D “Vitamin D is essential for healthy bones and teeth and a fundamental element of our immune system,” says Andrew Thomas, founder and managing director at BetterYou (www.betteryou.com). “A deficiency of vitamin D impairs the absorption of dietary calcium and phosphorus, which results in poor mineralisation of the skeleton. Few foods naturally contain vitamin D; therefore, the main source is our skin’s unprotected exposure to the UVB rays of the sun. Vitamin D is produced via a two-stage activation process which initially occurs in the liver and, finally, in the kidney. In the UK, between the months of October and April, the UK sun is simply not strong enough to stimulate adequate vitamin D production and supplementation is recommended. Primary prevention is vital and health professionals advise safe sun exposure as well as a dietary intake as rich in vitamin D as possible, including oily fish. It is also recommended that all vulnerable groups take a vitamin D supplement.”
Keep active “People who exercise regularly have been shown to have greater bone density,” explains Steve Bessant, nutritionist and co-founder of The Coconut Collaborative (www.coconutco.co.uk). “Weight-bearing exercise is vital for good bone and joint health. The stress forces involved in weight-bearing exercise force the body to strengthen the bones by laying down extra bone tissue, thickening the bone fibres, ligament and tendons. Pressure on the joints also helps to stimulate synovial fluid production and circulation which keeps joint surfaces healthy. Weight-bearing exercise can be as simple as walking, if you are new to
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Your
HEALTH
exercise. Yoga is a great way of keeping strong and supple and weight training is an option for the more advanced. For bone density improvement as little as three 20-minute sessions per week would suffice.”
Take some omega-3s “Safeguard joint health by taking omega-3 EPA which is found only in seafoods but is particularly rich in fish oils,” says Babi Chana, a nutritionist working with Wileys Finest to promote the overall benefits of fish oil (www.wileysfinest.co.uk). “EPA is a vital anti-inflammatory nutrient that naturally blocks pain, inflammation and tissue injury. Modern diets trigger inflammatory processes throughout the body, leading to reliance on drugs such as aspirin and ibuprofen. Increasing EPA in the diet, especially using supplements, switches the balance favourably and reduces symptoms of swelling, pain and stiffness. The same inflammatory pathway also promotes blood clotting, so taking fish-oil supplements also lowers the risk of sticky blood which impairs blood flow. Fish oil optimises cardiovascular health by improving blood flow, vessel integrity and overall heart function.”
Cut down on acidic foods “If your diet is too acidic in nature your body can use the alkalising minerals in your bones and teeth to neutralise the body’s acidity which weakens the bones,” says Steve. “The body can become too acidic through overconsumption of red meat, processed food, sugar and even dairy. (Milk, due to its acidity, has now been shown to reduce bone density with long-term consumption.) This acidity can also be caused by chronic stress. To help alkalise your body, eat plenty of green vegetables and try starting your day with hot water and lemon. Drinking two tablespoons of raw apple cider vinegar is another natural way of alkalising your body.”
Top up with vitamin K “Bone health tends to be associated with calcium and vitamin D,” says Marcus Webb of Hadley Wood Healthcare (www.hhc. healthcare). “Don’t get me wrong, these are absolutely vital components in the diet, or in a supplement for bone health, but the up-and-coming nutrient to keep your eye on is vitamin K, or more specifically the MK-7 form of vitamin K2. In essence, we simply do not get enough of this form of vitamin K in our western diets. This may be a problem for our bones. The MK-7 form of K2 directs the calcium in our diet away from being deposited in soft tissue, such as blood vessels, and into the skeleton. So, just like vitamin D, there is a very strong case developing for supplementing our diet with vitamin K in the MK-7 form, which is easily absorbed, remains active in the body longer than other forms and actively enhances skeletal calcification and strength.”
weight “We all know that being overweight is bad for your health, however it is extremely bad for your joints, as they will be under the added strain of carrying excess weight,” says Shona Wilkinson, head nutritionist at www.nutricentre.com. “Every extra pound you gain puts four times the stress on your knees. The flip side is that even a small amount of weight loss will give your knees relief. Research has shown that losing as little as 11lbs may improve your joint health and cut your risk of osteoarthritis of the knee by 50 per cent.”
Supplement with boron “Boron is an often-ignored but nevertheless crucial nutrient for bone formation,” says nutritionist and author, Fiona Kirk (www. fionakirk.com). “It is not built into the bone, like calcium and magnesium, but is needed in relatively small amounts to assist the enzymes which play an important role in stimulating bone growth. A deficiency of this trace mineral has been shown to affect calcium and magnesium metabolism and the composition, structure and strength of bone, leading to changes similar to those evident in osteoporosis. Top food sources include almonds, walnuts, avocados, broccoli, potatoes, pears, prunes, onions, chick peas, carrots, beans, bananas, red grapes, red apples and raisins. And there’s good news for those who enjoy the occasional stress-relieving glass of wine, cider or beer as these also contain reasonable amounts! Should you be at risk and wish to supplement with an anti-osteoporosis product, look for one that includes at least 600mg of calcium, 300mg of magnesium, 8mg of manganese, 2mg of boron and 2mg of copper together with vitamins K, D and B6 per day.”
Maintain a healthy body
February 2016
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Card
You’ll
LOVE
Natural arthritis treatment Collagen Plus brings together the key ingredients of Collagen (7,500mg), Glucosamine (1,000mg) and Chondroitin (800mg) for the treatment of arthritis and joint mobility problems. What else? This unique, 3-in-1 natural alternative to drugs and steroids helps to keep connective tissue flexible, enabling bones and cartilage to bear weight. From the age of 25, collagen levels reduce by about 1.5 per cent every year. Joints stiffen. By 45, collagen will reduce by up to 30 per cent. Available from? All good independent health food stores or from www.arthrovite.com
RE GREAT BUYS AT YOUR HEALTH STO
for bone & joint health
What’s this? Nature’s Answer Glucosamine Chondroitin with MSM formula combines glucosamine with other substances important for the resiliency and maintenance of healthy cartilage, such as chondroitin, MSM and other joint-friendly nutrients. Tell me more! Quik-Sorb® is an exclusive blend of herbs known to enhance the delivery of nutrients to the body. Glucosamine is produced by the body and distributed in the cartilage and connective tissue. Chondroitin sulfate helps cartilage retain water. Available from? Independent health food stores or email sales@kinetic4health.co.uk to find your nearest stockist.
Pack a healthy punch Calci-D-Min from Hadley Wood Healthcare takes the guesswork out of selecting the best all-round supplement to support your bone health, selecting the best ingredients and blending them to deliver an optimally balanced daily supplement. Anything else? Contains plant-derived calcium (Aquamin, from Norwegian seaweed), 120mcg vitamin K2 (MK-7), 1,000iu (25mcg) vegetarian-approved D3, plus 10 more key ingredients all in one formula. Available from? Independent health stores, www.supersupps.com and selected online re-sellers.
No fishy taste! Our bones and joints can benefit from a little extra care. The best supplement to help fight inflammation and joint pain is a good quality stabilised and balanced Omega fish oil like Paradox Omega Liquid/ capsules containing natural vitamin D3 and with no added concentrates. What else? Paradox is a unique formula taking the best from the Arctic and Mediterranean diets in a bottle! Available from? Independent health stores or visit www.paradoxoil.com
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Flexible joint help JointFlex® Glucosamine Daily 750mg is an everyday combination, with the flexibility to increase or decrease the dose. Tell me more! Glucosamine is a natural component of glycosaminoglycans, which form joint tissue. Manganese is a vital mineral, required for normal formation of connective tissue, bone maintenance and cell protection. Vitamin C helps the normal function of cartilage and protects cells from oxidative damage. Calcium contributes to normal muscle function and is essential for healthy bones. Available from? All good health food shops, or visit www.optimah.com
February 2016
25/01/2016 16:58
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Your
LIVING
running Keep on
Top tips to improve your running, courtesy of Malcolm Balk from The Society of Teachers of the Alexander Technique
E
very year the London Marathon serves as inspiration to get us off the couch and into our running shoes. Yet once the initial enthusiasm wears off, poor technique can prevent us finding our flow and discovering the feeling of free and easy movement. Just as importantly, treating running as a task – another item to be ticked off a daily to-do list – is a likely route to boredom and bad habits, even for the most ardent of runners. The Alexander Technique offers a response to these issues. The Technique is a way of developing good use of the body and greater awareness of the way it functions. By applying its principles to sport and physical activity, we can approach running as an art rather than purely a technique. The emphasis becomes less on targets such as running a set distance in a pre-determined time, and more on the process of exploration and enhanced awareness that running offers. This is especially important when training for a marathon where an optimum and safe running technique can often become overshadowed by time and distance goals.
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Your
LIVING 10 STEPS TO IMPROVING YOUR RUNNING Runners of all standards, from beginners to regular marathon-goers, can benefit from key principles based on the Alexander Technique:
1
Think about ‘running tall’ so you lift your torso up out of your hips and sense your body ‘lengthening’. This will prevent you lapsing into a slouch and ‘running heavy’, when you pull your body downwards and passers-by 100m away can hear your feet slapping on the pavement.
2
Your head weighs around 4.5kg, so don’t drag yourself down by staring at the ground. Cast your gaze forward, so your head is nicely balanced on your neck and spine. The scenery’s better, too!
3
By keeping your body upright, you will be able to land with your feet directly underneath your body rather than shooting out in front of you. This reduces the braking forces caused by ‘heel striking’ and also promotes a more efficient stride pattern.
can become another stick with which to beat yourself. A more positive way forward is to think about the quality of your running experience. Don’t just try to ‘get it done’ and simply put one foot in front of the other in a mechanical and mindless fashion, in order to tick it off the list of tasks to be completed. Every run should be different, and its physical demands should never overwhelm your kinaesthetic ear and determination to ‘stay present’ in your run. This will help you: n First, to become aware of any tension in your body while running.
4
n Second, to allow yourself a moment’s pause to make a conscious decision to release the tension – what Alexander called ‘inhibition’.
5
n Third, to give yourself direction to expand your ‘primary control’ – the dynamic organisation of your head, neck and spine. The result will be a run that feels light, graceful and free of stress.
Try to ensure that your weight when you land is towards the front of each foot rather than towards the heel. This will help you to run lightly. Use your arms. It’s amazing how many runners plod along with their arms held stiffly at their sides. Running like this is like driving with the handbrake on. Instead, keep your elbows bent at 90 degrees, your wrists and hands neither floppy nor rigid, and move your arms backwards and forwards slightly across your body. When you use your arms in this co-ordinated and rhythmic fashion, they are a wonderful source of power.
6
Run with control. Take time to practise running very slowly. Aim for 12 minutes per mile, at around 180 strides per minute. You will now notice whether your footfall is light or heavy, whether your head feels poised on your neck and spine, and whether you can sense unnecessary tension in your arms, shoulders and back. Training at other speeds will also help you decide which pace enables you to run most efficiently and, if you are planning to enter a race, tame any tendency to set off too slowly or too fast. Focus on the process. Real progress comes from concentrating on the process of running – what Alexander called the ‘means whereby’ – rather than the end result. And when it’s raining or you just feel tired, running with only a specific end result in mind – and failing to achieve it –
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Take a break from routine. Following a routine is not in itself a bad idea. The problem is how to prevent the familiar from becoming mechanical, where predictability dulls the brain and you are no longer so aware of what you’re doing. Instead of blindly trudging round your usual route at your usual pace ‘because it’s Thursday evening and I always run on Thursday evening’, consider how you might react to not running on Thursday evening one week and setting out on Saturday lunchtime instead. You will almost certainly find the experience invigorating and inspiring. Rather than switching off due to over-familiarity, the change of environment will help you switch on. Not only will you be more aware of your surroundings as you view them afresh, you’ll pay greater attention to the signals coming from your muscles and joints as you run.
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Forget about targets. While it’s useful to have objective ways of measuring progress, remember that the outcome of any activity is just an indicator of how you’re getting on. Relying on it as the only indicator can lead to a false sense of accomplishment or, more problematically, a feeling of failure if you don’t hit your targets. Albert Einstein wasn’t known as a runner but one of his quotes captures this dilemma exactly: “Not everything that counts can be counted and not everything that can be counted counts”. It’s too easy to move from being a ‘fun’ runner where you enjoy the activity for its own sake to someone for whom times and distances are your raison d’etre. Lastly, consider running as an art. It’s very easy to approach a run halfheartedly. Reluctant, for whatever reason, to push yourself physically and emotionally, it’s sometimes appealing just to go through the motions. Once you start doing this, though, staying within the confines of your previous experience risks becoming your default mode – at which point boredom and demotivation can quickly set in. Instead, consider running as an art with skills to be practised. It doesn’t matter what you did yesterday – it’s always the next step that counts. By making a conscious decision to treat each run as a new opportunity for learning and self-discovery, you’ll enhance both the experience and yourself.
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Malcolm Balk is an Alexander Technique teacher and The Society of Teachers of the Alexander Technique (STAT) spokesperson. To find your nearest Alexander Technique teacher call 020 8885 6524 or visit www.alexandertechnique.co.uk
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February 2016
25/01/2016 16:59
IT’S NOT A DETOX. IT’S LIFE . #kikihealt h
Available from your local health shop or online at kiki-health.com
ORGANIC SUPER OAT BREAD WITH OAT, RYE & CHIA
NEW
Delicious new Profusion Organic Super Oat Bread contains beta-glucan, a naturally occurring sugar associated with lowering cholesterol and boosting the immune system. One slice contains 1.75g of beta-glucan which is 58% of the suggested 3g daily intake. Made with freshly ground oats and rye with added chia seeds to create loaves packed with wholegrain goodness.
Also available in the range ORGANIC PROTEIN BREAD
ORGANIC • VEGAN • WHEAT FREE
for more information visit www.profusionorganic.co.uk
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25/01/2016 16:59
Your
EXPERTS in-store
to help Here
Independent health store advice on caffeine alternatives
Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of knowledge and expertise. This month we speak to Carol Hill, co-owner of Healthy Stuff in Marlow, Buckinghamshire
T
here has been a growing interest in caffeine alternatives among our customers and we have noted increasing sales, year on year, of these products. I think this is because people are trying out different diets to suit them and generally caffeine is one of the first things to go. Also, the pace of life is quite fierce these days and many people are suffering with high stress levels. Caffeine can exacerbate stress and anxiety, which is why a lot of people are experimenting with reducing or eliminating their intake.
Functional drinks We stock a range of herbal teas which are very popular. Our customers are particularly interested in ‘functional teas’ which contain blends of herbs to promote sleep, aid with a detox or soothe the digestion. Caffeine-free drinks that can be enjoyed at night, just before bed, are very popular. We have a complementary health centre above the shop and one of our practitioners is a herbalist who has developed her own range of teas which are very popular. They have all been formulated for specific purposes, such as promoting sleep or soothing allergies. They are available in loose leaf varieties, which a lot of people are initially unsure about as they are used to teabags, but when they try them they tend to become converted as you get a much stronger flavour with loose leaves. Matcha green tea is extremely popular. Although it contains caffeine, it also contains high levels of theanine which counteracts the jittery effects you can get with caffeine. Theanine helps to stimulate the production of alpha brain waves, which help us to focus and 38
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think clearly and calmly. Matcha green tea also helps to burn fat and increase energy levels, which is why it is favoured by a lot of our customers.
Coffee alternatives In terms of coffee substitutes, we stock a range of drinks made from roasted barley, rye and chicory. There are also varieties made from dandelion. There are so many different options available now as caffeine alternatives are a growing trend. If people want to swap from their usual coffee I recommend they do so gradually as they will probably miss the caffeine hit and some people can experience headaches if they used to drink a lot of coffee and then suddenly stop. We have also noticed that our customers are increasingly interested in dairy and sugar alternatives, to go with their caffeine-free cuppas. We have a full range of alternative milks from coconut to hemp, quinoa, almond, rice and hazelnut. In terms of the sugars, popular varieties include coconut palm sugar, xylitol and erythritol. I think people are getting more inventive when it comes to hot drinks. If they are still drinking coffee they will add things like coconut oil to it instead of milk to make a rich latte or flavour it with rice malt syrup or molasses instead of sugar. We are very lucky here in Marlow because we have a lot of very educated customers who enjoy looking after their health and reading up on natural ways to look after their bodies. Our customer are very well read and well informed, to the point where we often learn as much from them as they learn from us!
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Healthy Stuff Healthy Stuff is based at 11 Liston Court, High Street, Marlow, SL7 1ER. You can contact the store by calling 01628 473 684 or visiting their website: www.healthy-stuff.co.uk The store has been in business for 15 years and is an established part of the town. Carol says: “We have several independent shops in Marlow and we are a tight knit bunch.” The store specialises in vitamins, minerals and supplements, but also stocks a range of health foods, sports nutrition products and natural bodycare brands. All staff members are qualified either in nutrition or complementary therapies such as homeopathy or kinesiology. “We give a lot of advice,” says Carol. “We are known for being able to help people and put them on the right road to good health and we get a lot of pleasure from it.”
Carol is a fan of Your Healthy Living because: “It gives customers the chance to learn about products and common ailments before they go shopping. Knowledge is everything!”
February 2016
25/01/2016 16:59
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25/01/2016 16:59
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Your
FOOD
Hear me
Try these delicious raw food dishes
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Creamy tomato linguini
Squashed berry and white chocolate cheesecake SERVES 12 INGREDIENTS For the berry topping: • 220g (7¾oz) mixed frozen berries (Try a combination of raspberries, blueberries, blackberries and red currants) For the cheesecake layer: • 180g (6¼oz) cacao butter • 260g (9½oz) cashew nuts, soaked for 8 hours • 120ml (4fl oz) boiling water • Grated zest of 2 oranges • Juice of 1 lemon • 40g (1½oz) lucuma powder • 110g (4oz) agave nectar • 1 tbsp vanilla extract
METHOD 1. Shave the cacao butter on a grater and melt it gently in a double boiler (or in a bowl set over a pan of gently simmering water, ensuring the base of the bowl does not touch the water below). 2. Transfer the melted butter to the jug of a high-powered blender, and the remaining cheesecake layer ingredients and blend, using a tamper, until creamy. 3. Cover the entire base of an 18cm (7in) round cake tin with the frozen berries and pour the blended cream all over the top. Gently rock the tin so that the cream spreads evenly between all the berries. 4. Refrigerate the cake for a minimum of 1 hour to set. 5. When you are ready to serve, run a small knife between the cake and the internal tin wall to loosen the cake. Place a serving dish face-down over the top of the tin, then flip over the tin and tip out the cake onto the serving dish.
Photography: Charlie McKay. Recipe courtesy of The Uncook Book by Tanya Maher (£16.99, Hay House UK) The book is available to purchase via
SERVES 1 INGREDIENTS • 1 courgette • 6 sundried tomatoes • 2 dessert spoons sunflower seeds (soaked for 10 minutes in water) • 2 dessert spoons Udo’s Choice Ultimate Oil Blend • 1 dessert spoon apple cider vinegar • 1 plump and ripe tomato • Fresh rosemary METHOD 1. Spiralize the courgette with your preferred blade setting. Place in a serving bowl and set aside. 2. Drain the sunflower seeds (discard the water) and blend with the remaining ingredients (except the rosemary) in your personal blender. 3. Pour the mixture over the noodles. 4. Transfer to a serving dish and sprinkle with a sprig of rosemary. Enjoy!
Recipe and image courtesy of the health experts at Udo’s Choice: www.udoschoice.co.uk
www.amazon.co.uk/gp/product/1781805644
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February 2016
25/01/2016 17:09
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25/01/2016 17:09
Your
FOOD >CONTINUED FROM PAGE 40 Nut-free pizza with ‘roasted’ veg SERVES 4 TO 8 INGREDIENTS • 1 large carrot, sliced • 1 yellow pepper, deseeded and sliced • 1 red onion, sliced • 300g (10½oz) cherry tomatoes, quartered • 200g (7oz) button mushrooms, quartered • Your favourite seasonal vegetables, sliced/ chopped (optional) • ½ quantity ketchup (see box-out) • ½ quantity creamy cultured cheese (see box-out) • Olives and basil leaves, to serve For the rub: • 160ml (5½fl oz) extra virgin olive oil • 1 tbsp dried mixed Italian herbs • 2 tsp garlic powder • 2 tsp cumin • 1 tsp paprika • 1 tsp chilli powder or ½ tsp cayenne pepper • ½ tsp Himalayan salt For the pizza bases (makes 2): • 300g (10½oz) courgettes, peeled and chopped • 1 white onion, chopped • 60ml (2¼fl oz) extra virgin olive oil • 60ml (2¼fl oz) lemon juice • 2 tbsp nutritional yeast • 1 tsp Himalayan salt • 240ml (8¼fl oz) gluten-free porridge oat flakes • 130g (4½oz) coconut flour • 100g (3oz) ground flaxseeds METHOD 1. To make the pizza bases, combine all the ingredients, except the porridge oats, coconut flour and flax, in a food processor until smooth. Add these remaining ingredients and process again to combine. Divide the mixture into 2 equal parts, place each portion on a teflex sheet and use a soft spatula to manipulate each mound into a classic round pizzabase shape. 2. Aim for a thickness of approximately 1cm (½in), but you can make your pizza bases even thinner to speed up the dehydration process. Tidy up the edges, making them as smooth or as rugged as your heart desires. 3. Dehydrate at 48ºC for 8 hours. Flip over the bases onto mesh trays, peel off the teflex sheets and return to the dehydrator for another 12 hours. 4. Combine the rub ingredients in a bowl, add the prepared vegetables and stir well with a wooden spoon until the veggies are evenly coated. 5. Distribute the coated vegetables across teflex sheets and dehydrate at 48ºC for 2-4 hours. Set the timer, and check the veggies from time to time – you don’t want to be chewing on dried-up snacks. Instead, you want veggies with body and bite. 6. Assemble the pizza just before serving, so the ketchup doesn’t moisten the bases too much and make them soggy. Smear ketchup over the bases. Slice each base into 4, 6 or 8 pieces. Load the slices with the veggies, scoop on blobs of the creamy cheese, top with olives and sprinkle with basil leaves.
Ketchup
Creamy cultured cheese INGREDIENTS • 130g (4½ oz) cashew nuts, soaked for 4-6 hours • 70g (2 ½ oz) macadamia nuts • 180ml (6fl oz) filtered water • 2 tbsp lemon juice • 2 probiotic capsules, powder only • ½ tsp Himalayan salt METHOD 1. To make the creamy cultured cheese, combine the ingredients in a blender on a high setting until creamy. Line a colander with a folded cheesecloth or a nut bag and scoop the mixture onto the cloth or into the nut bag.
MAKES ENOUGH TO FILL A 1 LITRE 1¾ PINTS) JAR INGREDIENTS • 150g (5 oz) sundried tomatoes, soaked 4-6 hours, plus 120ml (4fl oz) tomato soaking water • 150g (5 oz) pitted dates, soaked for 4-6 hours, plus 120ml (4fl oz) date soaking water • 300g (10 oz) ripe tomatoes, chopped • 60ml (2¼ fl oz) apple cider vinegar • 60ml (2¼ fl oz) balsamic vinegar • 10g (¼ oz) nutritional yeast • 2 tbsp liquid aminos • 2 garlic cloves • ½ tsp paprika • Salt and pepper, to taste METHOD Put all the ingredients in a blender and blend with a tamper until you have a thick, smooth paste. You may need to pulse a few times and stop to check and adjust the seasoning. Transfer to an airtight container and refrigerate for up to 4 weeks.
2. If using cheesecloth, fold the cloth edges over the mixture and turn over the parcel, ensuring no mixture can seep through the cloth edges. If using a nut bag, twist the loose ends to seal it, place the parcel inside another nut bag and twist to seal again. 3. Position a small plate over the cheese in the colander and carefully put a weight on top. Place the colander on another plate to catch the ‘whey’, then set aside somewhere draught-free for 24-48 hours to allow the culturing process to take place. Serve, or transfer into a sealable jar and store, refrigerated, for up to 2 weeks.
Photography: Charlie McKay. Recipe courtesy of The Uncook Book by Tanya Maher (£16.99, Hay House UK) The book is available to purchase via www.amazon.co.uk/gp/product/1781805644
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February 2016
25/01/2016 17:09
. . . CLIPPER’S
GOT A BRAND
NEW BAG!
hey!
Introducing our
5 new feel good teas.
All organic and all in unbleached bags. www.clipper-teas.com
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25/01/2016 17:25
You’ll
LOVE RE GREAT BUYS AT YOUR HEALTH STO
for a raw food diet
What’s this? Raw Health use organic, raw ingredients prepared at low temperatures to ensure the health-giving nutrients and enzymes stay alive and well. Sounds great! Enjoy their healthy snack range including energy balls and bars for a natural energy boost or enjoy your favourite toppings on the crackers and crispbreads for a light nutritious lunch. Available from? Independent health food stores or visit www.rawhealth.uk.com
Nutrient-dense blend Amazing Grass Raw Reserve is a confluence of algaes, cereal grasses, sea vegetables and other functional foods; a blend of AFAs, spirulina, chlorella, kelp and sea lettuce. Anything else? Each serving contains an active culture pre- and probiotic blend with FOS from chicory root and a guaranteed 25 billion probiotics at the time of consumption, along with digestive enzymes alpha and beta amylase, protease, lipase, lactase and cellulase. Available from? Independent health stores and www.amazinggrassuk.com
FairTrade Coconut Oil The multi-award winning, premium quality TIANA FairTrade Organics Raw Extra Virgin Coconut Oil is 100 per cent raw, cold pressed from fresh organic coconuts. Anything else? TIANA Organic Coconut Butters are also a fantastic products for all cooking and baking without any coconut taste or flavour – providing all the tremendous benefits of coconut oil at a fraction of the price. Available from? All good independent health food stores or call 020 8427 1695.
Versatile coconut oil! Optima 100 per cent Organic Raw Virgin Coconut Oil is cold pressed and non-GM. It is produced from raw fresh coconut flesh and not dried copra. Sounds great! Unlike most vegetable oils, it is resistant to the breakdown of fatty acid chains even at higher cooking temperatures. Raw virgin coconut oil can be used all over the body as a lusciously nourishing and moisturising beauty treatment. Available from? Independent health food stores or visit www.optimah.com for more information.
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What’s this? Raw Australian Jarrah Honey TA 20+ is sourced from a single species of the eucalyptus tree. It’s known for its medicinal healing properties, low glucose levels and for having one of the highest levels of antimicrobial activity. Can be used to treat wounds, burns, skin infections and is effective against candida. Anything else? Also perfect as a natural sweetener and ideal for both sweet and savoury dishes. Available from? Independent health food stores or visit www.ogilvys.com
February 2016
25/01/2016 17:01
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25/01/2016 17:01
Your
LIVING
GREEN
Living Difficult times for UK butterflies
According to the State of the UK’s Butterflies 2015 report, climate change and pesticides may be playing a bigger role than previous thought in the steady, widespread decline of over three quarters of the UK’s butterfly species. Chris Packham, TV presenter and vicepresident of Butterfly Conservation, is calling for urgent action, stating that if this is happening to our butterflies, then it is surely the case with our other insects too. 76 per cent of butterfly species are declining, but concentrated conservation efforts have yielded results from some species, with the population of the threatened Duke of Burgundy butterfly increasing by 67 per cent in the last decade thanks to meadows and woodland being managed specifically to help this species. The report cautions that such increases still leave vulnerable species far scarcer than they once were. For ideas about how you can help, visit www.soilassociation.org/ keepbritainbuzzing
5 ways to save energy in your home Many of us still think it’s vital to turn off lights and make sure our appliances aren’t on standby. But now that lightbulbs are much more efficient, and TVs and stereos have LED lights that use tiny amounts of electricity, we should be looking elsewhere for ways to save energy in the home.
1. Insulate your water tank A jacket around your tank can help keep water warmer for longer so you don’t need so much energy to heat it.
Did you know?
e the record for th 2015 smashed gan be g in rt po re ce hottest year sin al e average glob in 1850, with th the an th er 75°C high temperature 0. n ee tw be e ag long-term aver . 1961 and 1990
A lovely bunch of coconuts? Consider the fact that, unless you live in a tropical country, the coconut products you use have to be transported a long way: India, the Philippines and Indonesia are the leading producers. Plus, because of the distance the product needs to travel, it needs to be packaged in a way that prolongs its shelf life, which usually means tetra paks, plastic bottles and glass jars. Finally, some countries’ governments are rolling out plans to subsidise chemical fertilisers for farmers to boost production of this lucrative crop. But this doesn’t mean you have to stop using the oil, flesh and water from this wonderful fruit – just that you should consider the following: 1. Buy organic. Buying coconut products that are certified organic helps ensure that the local ecology and people weren’t put at risk from chemical fertilisers and pesticides. 2. Buy Fair Trade. Many coconut suppliers are receiving Fair Trade certification which not only indicates that the farmers receive ample compensation, but also that their farming methods take environmental sustainability into account. Because farmers are being paid more, they are less likely to overgrow monoculture coconut crops and destroy local biodiversity. 3. Dispose responsibly. Make sure you’re properly disposing of any containers or packaging in the most environmentallyfriendly manner available to you. And seek to reduce packaging where you can.
2. Lower your thermostat Consider setting your thermostat to one or two degrees lower than it is normally – you may hardly notice the difference but it could save a lot of power.
3. Flushed with success If you don’t already have a setting on your loo for a short flush, you can get an adaptor so that you use less water each time. 4. Upsize your washing machine If you’re getting a new washing machine, look into models with bigger drums. The bigger the drum, the more you can wash, which means fewer cycles and reduced use of both water and electricity. You can now get a wide range of machines with 8kg or even 12kg drums.
5. Shower control Get a low-flow showerhead to reduce the amount of water you use, or turn the shower off while you lather your hair or add conditioner.
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February 2016
25/01/2016 17:02
Brighten your day the natural way
with our wholesome new porridge range
natural healthy wholefoods organic vegan fairtrade ethical Suma cooperative vegetarian /sumawholefoods www.suma.coop
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Available from your local independent retailer
25/01/2016 17:02
o d f not e r i T sleeping? m? Sleepin a 3 t a g gp n i oo k a rly W ? e n k ta
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Available from health food stores.
25/01/2016 01/07/2015 17:02 10:45