January 2012
24-hour turbo detox
THE UK’s
FREE
WIN!
HEALTH
read
ÂŁ1,500 fitness training
Bread tums can tolerate
Be juice savvy
Natalie
Cholesterol: have we got it all wrong?
than ever
The secret to sticking to your New Year resolutions, expert advice on keeping your family fighting fit and fabulous free prize draws
YO U RS
Plus
FR EE FOR !
Lowe Strictly fitter
inside this 44
issue 14
January is the time,
we traditionally take stock of the past year and set our sights on what we want to achieve in the new one. We’re here to help you be as healthy as you can be in 2012, starting with how to keep your health resolutions (page 8), advice from detox guru Amanda Hamilton to help revitalise your body (page 14), and the best products to support you in detoxing (page 17). Our quick guide to top juices (page 18) will help too! Since there are still plenty of winter bugs around, experts from Solgar Vitamins and The Nutri Centre have some helpful hints (page 25) and, as someone with a sweet tooth, I’m particularly pleased we’re featuring some excellent alternatives to cane sugar this issue, made from the newly approved Stevia plant and tooth friendly Xylitol. Our celebrity this time is the glamorous and incredibly toned Natalie Lowe, fresh from the studios of BBC’s Strictly Come Dancing. Her dedication to and love of dancing are truly inspiring. If you want to make fitness more a part of your life, you’ll want to enter our free prize draws this month, to win a personal fitness training course among other things, and don’t forget to write in with your beauty or diet problem to win a natural health prize. Have a happy and healthy 2012!
Tracy
38
Your Editor
Email: tracy@yourhealthyliving.co.uk P.S. To have Your Healthy Living delivered to your door every month, and receive a free Weleda beauty gift, turn to page 46.
Your Health 4 Health News: Flax seeds may help breast cancer 6
he story of Dormeasan, your aid to T natural sleep
10 Y our Health Heroes: Good buys this month from Independent health stores 12 Good news for slimming, with nutritionist Shona Wilkinson
YOUR HEALTHY LIVING TEAM
32
Editor: Tracy McLoughlin tracy@yourhealthyliving.co.uk Publisher: Carlota Hudgell carlota@yourhealthyliving.co.uk Advertising Sales Manager: Heidi Thoday heidi@yourhealthyliving.co.uk DESIGN & Production: Anthony Sihapanya ant@yourhealthyliving.co.uk
18 Feature: Mix and match these top juices for health
Sub Editor: Tara Dee tara@yourhealthyliving.co.uk
32 Feature: Cholesterol: Is it the bad guy we’ve been led to believe?
Managing Director: Stuart Jackson stuart@yourhealthyliving.co.uk
36 H ealthy Heart Heroes: Wise buys from your local Independent health store
Your Food
To advertise in Your Healthy Living call the sales department on 01223 894200.
YourS for Free
38 F eature: Bread & milk-based recipes for intolerant tummies!
Subscribe at www.yourhealthyliving.co.uk
Your Experts
Thanks to our contributors this issue: Amanda Hamilton, Julie Penfold, Surinder Phull and Elizabeth Wells.
5
iveaways: Enter these amazing free G prize draws to win fitness training, supplements and more – everyone can win a £10 voucher!
Your Living
22 Here to Help: New year advice on slimming, energy and sleep from a Norwich health store
Subscriptions: £19.95 for 12 issues.
Natalie Lowe cover, feature and above: © Simon Howard www.snhfoto.co.uk Your Healthy Living, JHN Productions Ltd, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambridgeshire CB21 4EN.
14 Your Look: 24 hour Turbo Detox from TV health adviser Amanda Hamilton
25 Y our Experts: Two experts give their best advice for family immune health this winter
44 Celebrity Health: The Lowe-down on dancing from Strictly’s Natalie
28 H eroes for Fighting Fit: Top aides to health from Independent health shops
© 2012 Published by JHN Productions Ltd. Information in Your Healthy Living Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle.
46 Your Diary: Things to look out for and try in January
30 Your Health Q&A: Rosacea and night time snacking problems answered
Official magazine of Tree of Life, natural health suppliers.
January 2012
www.yourhealthyliving.co.uk your healthy living
| 3
your health
Flaxseeds fight breast cancer?
Herb Co
Eating flaxseeds could reduce the risk of dying of breast cancer by 40%, according to new research published in the Journal of Clinical Oncology. German scientists say phytoestrogens found in flaxseeds can kill off cancer cells and prevent secondary tumours developing, by stopping the growth of new blood vessels. Flaxseeds are especially high in lignans, the most important group of phytoestrogens, and once in the body, they attach to oestrogen, to help protect against cancer. Flaxseeds can be sprinkled onto cereals, salads, or added to fruit salads, desserts or yoghurt.
er Hypericum – rn the winter
mood lifter
One in 6 people in Western Europe will suffer from a depressive episode at some stage in their life.1 For many, it is simply the everyday demands of work and family life that make them feel unable to cope. Sleeplessness, fatigue, headache, anxiety and nervousness are just some of symptoms, which many try to ignore. Yet they can lead to a downward spiral towards depression, often made worse by the dark, dank winter months. Hypericum perforatum is an effective traditional herbal treatment for anyone feeling down, over-anxious and lacking in motivation. Many people choose a natural remedy such as this to nip symptoms in the bud, especially if they are prone to SAD symptoms during the winter. It can be taken over several months to keep low mood at bay. It’s important to remember that Hypericum is contraindicated with many conventional medications, so always check with a healthcare professional before taking it.
Pen a pun competition Following their ‘More Seeds than Wimbledon’ and other ‘punny’ adverts, Dr Karg Crispbreads is running a competition inviting you to pen a line in their next advert in Your Healthy Living. Write a one liner and you could win 3 cases of Dr Karg new Mini Crispbreads, 100% organic and packed with seeds and nutrients – and see your advert in the March issue of YHL. Visit www.yourhealthyliving.co.uk to enter. But hurry – the competition closes 31 January 2012. T&Cs online.
1 ONS 2000, Psychiatric morbidity among adults living in private households in Great Britain.
4
| your healthy living
January 2012
YOURSFORFREE
win!
More vitality for life! £££s worth of fantastic health products to be given away this month. Enter the free draws today!
Spatone Apple is Spatone, 100% natural iron-rich spa water from Wales, pre-mixed in a delicious apple juice and Vitamin C. Spatone is scientifically shown to help top up iron levels whilst being extra gentle on the stomach. The UK’s best-selling iron supplement, filled into individual sachets it’s ideal for consumption on-the-go. We have 10 boxes of Spatone Apple (retails at £9.95 for 28 sachets) to give away!
Iron topup
win!
Draw Code: spatone apple
win!
Free v ouc for a her ll
Internationa ll recognised y
Quality liquid multivits Active Life™ is the liquid multivitamin for everyday use for you and all the family. With 90 vitamins & minerals in an easy to absorb tasty orange flavour. Ten people will win 10 x 483ml Active Life, worth £16.30 each. And every entrant will receive a £10 voucher from Good Health Naturally to put towards a bottle of Active Life.
£1,500 fitness training course Fitness Industry Education, one of the largest providers of personal training and fitness courses, are giving one lucky reader a Personal Training Course from their distance learning certificate course, worth £1,499. FIE’s highly interactive courses are completed at your own convenience and lead to internationally recognised qualifications. Draw Code: FIE Training
Draw Code: Active Life
! 100 winners
win!
£5 prize 00 fund
The new healthy sweetener
win!
Pure Via is a leading sugar alternative brand based on stevia; It’s perfect for baking and great when used to sweeten food and drink without the calories of sugar (read about it on page 24). We have 100 individual packs of the Pure Via sticks (pack of 40 individual servings to give away, which retail at £3.29 each. Just use the code below to enter the draw. Draw Code: Pure Via
r: s to ente 3 wayTE: 29 February 2012
A natural fat magnet
B-Slenda™ is the latest Pharma Nord innovation. As a licensed medical device, it contains a natural fibre that clings to dietary fat and removes it before it can accumulate in your body, safely reducing calorie intake and helping your New Year’s weight resolutions! We have 25 packs of 40 tablets to give away (RRP £19.95) to support a healthy diet and lifestyle. Draw Code: Pharma Nord
CLOSING DA
Web
Go to www.yourhealthyliving.co.uk and enter your details and the Free Draw Code (eg PURE VIA).
your name & postal address to win@yourhealthyliving.co.uk with the Free Draw Code (eg PURE VIA) in the email subject box.
Post
your name and address and the Free Draw Code (eg PURE VIA) to: Reader Offers, Your Healthy Living, Unit 2 Three Hills Farm, Ashdon Road, Barlow, Cambs CB21 4EN. (Entries placed inside envelopes will not be entered into the draw.)
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 despatched 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
January 2012
your healthy living
| 5
Time for the other bedtime story! We have been delighted, and even a little overwhelmed, by your response to the Dormeasan Bedtime Story Competition, run in conjunction with Your Healthy Living magazine during 2011. Now, while the judges are deliberating and choosing the winners, is a good moment to tell you the story behind the competition, and the story of Dormeasan. Once upon a time, the good people at A.Vogel, the herbal experts who make Dormeasan Valerian-Hops, knew all too well how many of us in the land struggle to get a good night’s sleep, and so, one day they decided to encourage us to take up a healthier, more relaxing night-time routine. How could they get us to choose to switch off the TV, messaging and gaming, and instead find a relaxing route to the land of nod? They decided to launch their first ever national short story competition to find excellent and as yet unpublished reading matter, and put the word out online and through independent health shops. And people wrote and sent in their tales of crime and ghosts and romance and comedy, so that in all just over 1,000 short stories were received. And the happy ever after? Well, when the results are published, you’ll be spoiled for choice in your bedtime reading throughout 2012. You’ll be able to read the winning and highly commended stories, online and, in a specially produced book.
Write again soon! If you find your story didn’t win a prize, or you were too late to enter the competition, good news! We’ll soon be launching the Dormeasan Bedtime Story Competition 2012. Visit www.avogel.co.uk/story and watch this space...
6
| your healthy living
The story of Dormeasan Dormeasan ValerianHops oral drops is Sponsored by a traditional herbal medicinal product used for the temporary relief of sleep disturbances caused by the symptoms of mild anxiety, exclusively based upon longstanding use as a traditional remedy. At A.Vogel, we insist that only freshly picked Valerian and Hops plants are used to make Dormeasan. This ensures that the herb extracts obtained provide the active* ingredients that encourage undisturbed sleep. Unlike other sleep remedies, Dormeasan is available in the form of a liquid herbal tincture. Taken just half an hour before bed-time, it can help if you worry that you can’t sleep – restoring natural sleep, helping you sleep better and wake feeling refreshed. Dormeasan is not known to be habit forming and won’t leave you with that groggy feeling in the morning. Always read the leaflet. *Tobler M, et al. Characteristics of whole fresh plant extracts. Schweizerische Zeitschrift fur GanzheitsMedizin, 1994.
Available from health stores nationwide. www.avogel.co.uk
September January 2012 2011
HEALTHNEWS
Join the tree planting movement Supporting its stance that plant-based foods offer a more efficient and sustainable way to feed the world, soya products manufacturer Provamel has pledged to plant 5,000 trees in Africa. Provamel has teamed up with the charity TREE AID and the ‘Join the Movement’ campaign, and is encouraging us to support plant-based eating by shunning meat and dairy at least one day a week to reduce carbon emissions, water and land used for meat. Join up at www.facebook.com/Provamel to help Provamel reach its 5,000 target, and watch a video clip on the positive environmental impact of plant-based diets. In return for every ‘like’ click, Provamel will donate £1 to TREE AID for one tree to be planted in the West African region of Mali, one of the harshest and driest environments on earth. As well as absorbing global carbon and improving deforestation, more than 400 people will be taught to use the 5,000 trees to generate a sustainable income.
Help for the day after the night before...
GET HEALTHY 2012 THE ULTIMATE PLAN STARTS HERE
Are you serious about your health? Detoxing in January? 4 of the best products that we recommend are:
1
January 2012
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by Dr Mariano Spiezia After the party’s over, the big problem is the dehydration alcohol causes in the body; its toxic depressant effect on the brain; and the depletion of glucose, vitamins and minerals. The result is what’s commonly called a ‘hangover’. As a doctor I must advise you, first of all, to drink moderately. The body is a perfect machine that will kindly adapt to our digressions but could be damaged by ongoing abuses. When the ‘game is over’, the first aid is to drink immediately at least 2 pints of fresh water followed by 1 pint of water with lemon juice and a drop of honey. A mug of ginger, rosemary and thyme herbal will be equally good. Vitamin B complex will help the liver, vitamin C and astaxanthin (antioxidants) will tackle the free radicals. Then deep breathing exercises to recharge your body with oxygen and taking a short brisk walk to restore the blood flow. Finally, a banana and apple milkshake (use oat milk) with honey will supply your organs with potassium, fructose and pectin. And Boswellia or willow bark capsules will act as an antiinflammatory if the hangover is unbearable! Visit www.inlight-online.co.uk
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your healthy living
| 7
HEALTHNEWS
Understanding How to keep your health resolutions By Naturopath Georgie O’Connor for the College of Naturopathic Medicine If you’re one of the millions of people making New Year’s resolutions about health, the best advice anyone can give you is to pick one thing and then plan how you’re going to make it happen. Please don’t base your resolution on deprivation and punishment as that’s the fastest way to break it!
Positive choices
If your goal is to lose weight, for example, rather than saying ‘I must lose a stone in weight’ and wind up skipping meals to achieve that goal, try, ‘I will improve my food choices by having fresh fruit and nuts for my snacks’, or ‘I will get up half an hour earlier to have a healthy breakfast’. By concentrating on adding healthy options into the diet you change your thinking away from easy junk food options. Also as the healthy food displaces the empty junk food, weight loss will follow naturally. Similarly, rather than signing up for gym membership, to fulfil your resolution to ‘get fit’, get together with friends and promise each other you’ll go
for a brisk 2 mile walk, a yoga class or a zumba class twice a week. We find it easier to keep a promise made to someone else. In this way a single resolution can improve not just your weight and physical health, but your quality of sleep, your mood and your social life!
Be clear about your goals
People who make explicit resolutions are 10 times more likely to attain their goals than those who don't, so whatever your goal, write it down with explicit reasons. Tell others what it is so they won’t put temptation in your way, and look at it every day. Create a weekly table of your daily goals and review it to see if the boxes are being ticked. If your enthusiasm is waning, look again at the reasons why this was important to you on 1 January, and try again. Keep a diary to measure outcomes. Happiness doesn’t lie in the future, it’s right here, right now and in knowing that you are making these positive changes for your health.
CNM trains students for careers in natural therapies. www.naturopathy-uk.com 01342 410505
Coconut Correction In the November issue of Your Healthy Living we said TIANA High Omega 3 Organic Coconut Butter is available from tiana.co.uk. The correct website address is www.tiana-coconut.com 8
| your healthy living
Cherry juice an active aid to sleep A new study has shown a concentrated cherry juice can improve the amount and quality of sleep we get. The Northumbria University researchers gave 20 healthy volunteers a 30ml serving of CherryActive cherry juice, twice a day for 7 days, with each 30ml serving containing the equivalent of 90-100 tart Montmorency cherries. The subjects had a 15-16% increase in their levels of melatonin – the hormone that regulates sleep – plus an extra 25 minutes total sleep time and 5-6% increase in ‘sleep efficiency’ when compared to the placebo group. Dr Jason Ellis, director of the Centre for Sleep Research, said: “What makes these findings exciting is that the melatonin contained in tart cherry juice is sufficient to elicit a healthy sleep response. These results provide us with more evidence surrounding the relationship between how we sleep and what we consume.” n Read more on the juice at www.cherryactive.co.uk.
Tackle back pain Back pain is a common problem that affects 8 in 10 adults at some point in their lives, and is one of the largest causes of absence from work in the UK. To help prevent back pain, try the online back pain guide from NHS Choices (www.nhs.uk/ backpain). It show how your back works, what can go wrong and how to prevent back problems. The guide includes videos and images to help you maintain good posture and lift correctly, and easy-to-follow exercises to help strengthen your back. For those already suffering with back pain, you can also check out registered chiropractors. Search for your nearest one online at www.chiropractic-uk.co.uk
January 2012
HEALTHNEWS
As GPs struggle with food intolerance, is home testing the answer? New research shows 60% of GPs have seen a rise in patients complaining of food intolerances. However, 58% of the GPs surveyed admitted they don’t feel knowledgeable enough to give their patients advice about diet, nutrition, and how to cope with their intolerances. The research, by Opinion Health, also showed 72% of the population were unaware of home-to-laboratory testing as an option. Dr Hilary Jones commented: “Symptoms of food intolerance are often misdiagnosed and range from migraine, fatigue and joint pain to skin complaints, as well as the more obvious chronic digestive discomfort. Almost half of the UK is suffering; it’s time for people to be better informed of this hidden epidemic.” Part of the problem for GPs is that there are often a combination of trigger foods, unique to each person, that need to be uncovered, and then teamed with specialist nutritional advice to ensure a healthy diet, despite any food exclusions.
January 2012
Amanda’s journey Thirty-three year old Amanda Bell, a Project Manager in London, took a YorkTest Laboratories Food Intolerance Test after feeling constantly bloated, gassy and tired. “I had been feeling that food wasn’t going through my system properly,” she says. “I found that I got really tired after lunch, had to force myself to go to the gym and then could rarely find energy to do anything and would usually just go straight to bed. “The fatigue was irritating, but it was the general stomach discomfort that was really getting me down, the feeling that my body just wasn’t working the way it was supposed to.” She took a pin-prick blood test at home and the results showed intolerance to dairy, eggs, yeast and gluten. Amanda says: “I had suspected most of the substances that came up as high intolerance, and found that the most helpful aspect was the feedback and
advice. Their diet advice included alternatives to the obvious sources of these substances, but York Test also advised me on foods that may contain them that I was unaware of, such as mushrooms containing yeast.” Within 3 or 4 days of cutting out her trigger foods Amanda says she felt much better and is now following the consultant’s advice and gradually introducing the foods suggested. “My diet plan has made me feel so much better, I have even lost a little weight and am really happy to be looking and feeling great.” n More information on home testing is available from www.yorktest.com
your healthy living
| 9
Want a sweet taste without the calories? Pure Via is a sugar alternative based on stevia, which has 90% less calories than sugar! What is stevia? The Stevia plant has been used for hundreds of years by South American Indians. The sweetness comes from the Steviol glycosides found in the leaves, which are 200 times sweeter than sugar. Now cultivated and used In many countries, the EU commission has just approved its sale in the UK How can I use it? Perfect for baking and great when used to sweeten food and drink. Pure Via is available in granules, cubes and handy single serving size sticks Available from? Nutrition & healthy lifestyle retailers. Visit www.treeoflifeuk.com or call 01782 567100 for your nearest stockist
your
heroes Great Buys at your Health Store
What’s new? Now available in new premium luxurious kilner jar packaging, Higher Nature’s Special Dead Sea Soak and Alka-Bathe make the ideal gift and are perfect for a spot of pampering Tell me more! Special Dead Sea is nourishing and soothing. The bath salts are rich in therapeutic minerals including magnesium, calcium, potassium and iodine, offering relief for tired and aching muscles For detox? If detoxing is needed, Alka-bathe makes a wonderful alkalising bath. Deep cleansing and detoxifying for the skin, as well as relaxing, it brings the benefits of hot springs to the home! Where do I buy this? From health stores across the UK. Visit www.highernature.co.uk for more information
Want a spray of sunshine? Try Vega Instant Vitamin D, because each spray delivers 100% of the Recommended Daily Allowance of this crucial vitamin, in an easy to take format, with a fresh mint flavour Why might I need it? It’s well known that vitamin D benefits immune functions, hormonal balancing, mood, cold and flu resistance. Vitamin D is made by the body when exposed to lots of sunshine but many studies now show that people in cool climates often fail to obtain sufficient levels of vitamin D. So all adults and children should consider taking Instant Vitamin D Where do I buy it? In health stores nationwide. Find out more by calling 08452 267 300 or visit www.vegavitamins.co.uk
Trouble sleeping? Try Napiers Sweet Dreams Sleep Remedy And you're not alone! Many people find it hard to sleep and eventually drop off only to wake in the early hours. Napiers Sweet Dreams Sleep Remedy is a practitioner strength combination of five herbs to relax the body and mind, helping you to get a good night's sleep without feeling groggy in the morning How much? £10.75 for 150ml OK, where do I buy? Independent health food stores and online from www.napiers.net or call 0131 343 3292
Licensed remedies from 10
| your healthy living
Do try... The New PHYTODOL Joint Care Spray What’s it do? With Glucosamine and MSM, Phytodol works fast to soothe joint aches and pains. The only spray of its kind, instantly absorbed, it works directly with a non-stain formula for fast relief. Contains ginger, arnica and zedoary essential oils and cinnamon. Also available as Phytodol Cream 100mg How much? £14.80 for 200ml spray Available from? Independent Health food stores, Vita Healthcare (UK) Ltd on www.vitahealthcare.com or 0207 372 8146, and Holland & Barrett
Look out for... New look Dorset Original Ginger, the traditional non-alcoholic ginger drink produced in the heart of scenic Dorset Tasty? Very! This ginger has the WOW factor, a real ginger kick and not too sweet either. You can use Dorset Ginger as a mixer or enjoy it neat, the traditional way to enjoy ginger’s health benefits and keep warm this winter too! Ok! Where do I buy it? From health stores and delicatessens, and online at www.dorsetginger.com or call 01202 620203
the HERBALISTS. 151 years of herbal health for all the family. January 2012
December 2011
your healthy living
| 11
YHL promotion
An update from Shona Wilkinson RDip CNHC MBANT, a qualified nutritional therapist with an alternative health practice in West Sussex
Slimming for a Detox before slimming?
Shona Wilkinson
new year new you
Dieting is most effective when it is combined with cleansing and detoxification. Certain organs are responsible for the process of removing chemicals and impurities, therefore flushing out these toxins require your organs to be in top physical condition, clearing the way for thermogenesis and real weight loss. 4.3.2.1 Shape Up & Detox is an ideal start to your weight loss programme and contains 95% organic ingredients. Available from Health stores or visit www.nutriglow.com
Day & Night action! 4.3.2.1 Day & Night tablets have been scientifically formulated to provide an ‘Around the Clock’ slimming and detox programme, because, just as the body’s metabolism varies around the clock, the best herbs to use also vary. 4.3.2.1 Day & Night tablets combine a day capsule (yellow) for ‘Get-Up-and-Go’ slimming action first thing in the morning, and an extended release night capsule (blue) for restful night-time sleeping. It’s recommended to use a course of 4.3.2.1 Day & Night tablets after a specific detox course for maximum effect. Available from your local Health store or visit www.nutricentre.com
Can chilli help my weight? “I’ve heard chilli helps with weight management but will it upset my stomach?”
Shona says:
Studies carried out using thermogenic ingredients such as ginger and capsicum (chilli) have shown positive results in burning calories. Several studies have found that the addition of capsaicinoids found in chilli to the diet causes a reduction in ad libitum energy intake during subsequent meals; in other words, eating capsicum at breakfast causes a person to eat fewer calories at lunch. If you have a sensitive stomach, try Capsipure. It contains a patented chilli extract which avoids the gastric disturbance many can experience from eating chilli. Capsipure is available from Health stores.
Inspired weight loss
BEFORE Be inspired by this story of a lady who tried the excellent Fulfill Plus to help lose baby weight: “After the birth of my son I gained a couple of stone which I managed to lose over the following year. Five years later I became pregnant with AFTER my daughter and again piled on about 2½ stone during my pregnancy and another 1½ stones after. My friend told me about a product she had tried called Fulfill Plus which had worked for her, so I bought a bottle from my Health store. I didn’t notice much difference the first day except I didn’t feel the urge to have a small snack before bedtime; however, on the second day I had my usual pasta salad at lunchtime and after I had eaten just half of it found myself just picking on the salad because I felt satisfied. My evening meal was very similar; I again found myself not finishing my plate yet feeling like I had eaten a large meal. Over the next few weeks I started making myself much smaller portions, around two-thirds as much as usual, and my weight started shifting. The first week I lost around 4 pounds and then it steadied to between 2-3 pounds per week – yet it didn’t feel like I was dieting.” For more information visit www.fulfill-plus.co.uk or call 01782 564512 for stockists.
Products featured on this page are available from your local Health store. Call 01782 564512 for stockists details
Try a FREE 10-day sample pack of PhytoSoya High Strength, the leading clinically proven menopause aid. OFREE FFER Email your name and postal address to free@wfbm.co.uk with Phyto Soya in the subject line. Offer closes 28 February 2012.
HEALTHNEWS
October 2011
your healthy living
| 13
YOURLOOK
inside Feel good
look good
Detox your festive bloat away with help from TV health expert and nutritionist Amanda Hamilton…
J
ust like your wallet, your digestive system can take a hammering over the winter season. It’s where all your nutrition enters the body, giving you the fuel you need to keep going, and where efficient elimination of waste happens. No wonder you soon start to feel below par if your digestion isn’t firing on all cylinders! Bloating, a distended tummy, water retention leading to puffiness, heartburn, skin problems, indigestion, lethargy, nausea, headaches, joint and muscle pain, irritable bowel syndrome, and even weight gain that’s then stubborn to shift, are all symptoms of compromised digestion, which can steadily lead to general ill-health and lowered immunity.
Here are my top three detox tips to get your system working well on the inside – to help you look and feel better on the outside! the Christmas 1 Ditch leftover chocolates
‘Bad’ bacteria and yeasts in your gut feed on sugar, so the more sweet stuff you eat, the more likely it is you will feel bloated, lethargic and gain weight, despite those regular January gym sessions. Sugar is quickly digested by the gut, turned into glucose and released into the bloodstream, which causes a rapid rise in blood sugar levels, giving you a post-sugar energy high. This provokes your pancreas to release the hormone insulin to help lower your blood sugar. Continued over ➜
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| your healthy living
YOURLOOK ➜ Continued from page 32
You can sign up for Amanda’s Free 5-day cleanse at www.amandahamilton.co.uk ✓ Expect to lose 2-4lbs ✓ Optimise hydration so your skin looks younger and your energy is improved
✓ Improve digestion and reduce bloating
✓ Start to reduce cravings for sugar or refined carbohydrates
✓ Improve energy and sleep patterns However, if you keep eating sugary refined foods several times a day it can strain the pancreas and impair its ability to keep your blood sugar levels consistent, which can lead to a range of problems. Fluctuating blood sugar levels leave you feeling irritable, tired and quite likely craving more sugar.
2 Eat real food not fake food
When we starve the body of nutrients, we also are more likely to experience cravings. For instance, when we are zinc, chromium, magnesium and manganesedeficient we are more likely to crave sugar. Even so-called ‘diet’ products such as soft drinks, low calorie sweeteners and 0% fat yoghurt should be ditched. These products may do the job of filling you up briefly, but often they leave you with a low blood sugar level, food cravings and sometimes headaches. Eating wholefoods and particularly those containing essential fats, vegetable proteins and high fibre, slow release carbohydrates will eliminate these effects, while providing you with energy that is easy to burn.
3
Detox your diet (and the rest..)
The majority of processed foods we eat today are packed full of chemical toxins – pesticides on our fruit and vegetables, hormones in our poultry and preservatives in bread are just a few examples. In addition, our environment is polluted with toxins – those from air pollution, beauty products and household cleaners which are absorbed through our lungs and skin. What most people don’t realise is that chemical toxins end up in your liver and may deteriorate its functions, one of which is to metabolise fat. So detox tip number three is to love your liver and maintain fat metabolism at its peak. My rule of thumb is to try to buy organic when you can!
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Amanda’s 24 hour turbo detox Use the timetable as a guideline and make time to relax, go for a massage or simply read a book. If you feel unwell at any time, stop the detox and revert back to your normal (healthy) diet. Common symptoms of caffeine withdrawal include headaches, aches and pains and nausea, but if you feel really sick or very tired it is often a sign that your body needs more management or supplement support on a detox. For full details refer to www. amandahamilton.co.uk Drink water during your detox day and enjoy as much herbal tea as you would like. Times are approximate and although total quantities should be followed feel free to switch lunch and dinner around and consume snacks when hungry, not at specific times. On rising
Cleansing drink of hot water and lemon. Add ginger if desired.
Breakfast
Apples of any type. They contain pectin which helps to remove toxins and they are also low in sugar.
Mid-morning
Mug of herbal tea with a snack of any fruit and/or a small handful of nuts and seeds and large handful of any berries.
Midday
Large bowl of vegetable soup (not cream based).
13.30
Selection of crudites and a tablespoon of healthy hummus or guacamole. Add in a protein snack if you are hungry.
15.00
Cup of herbal tea plus a large glass of water and lemon. Add in a mug of miso soup if desired (a low-salt variety).
18.00
Snack of 2 pieces of any fruit.
19.00
Large bowl of vegetable soup (any type as long as it is not creamy) plus a large plate of steamed vegetables drizzled in sesame oil (or oil of your choice) or super foods salad (see Amanda’s recipes or spa menu online).
20.00
Baked apple (or any fruit) sprinkled with cinnamon served with a dollop of natural yoghurt.
21.00
Cup of herbal tea.
At Your Healthy Living, we love these detox aids... Dreamfields Pasta, which has only 5 grams of digestible carbs per 56g serving and 65% lower glycemic index than regular pasta, so helpful for maintaining blood sugar levels.
Nature’s Answer Livertone Complex, alcohol-free extracts of dandelion root, turmeric, milk thistle and more to support the liver.
Pure Via, one of the new stevia based 100% natural sweeteners, with zero carbs, and XyloSweet, the low calorie, tooth friendly natural sweetener. January 2011
Want to eat pasta on your detox? Try Dreamfields pasta Penne Rigate, Spaghetti, Rotini varieties Tell me about it! With only 5 grams of digestible carbs per 56g serving and 65% lower glycemic index than regular pasta, Dreamfields pasta helps to maintain healthy blood sugar levels. It contains inulin, a natural prebiotic fibre, to help balance energy and improve digestive health too Good taste? Yes, because Dreamfields is made with enriched durum wheat semolina, so gives great taste and texture to any pasta dish How much? £2.99 for 375g packs Available? From Independent Health Food Shops. Visit www.dreamfieldsfoods.co.uk or call 01733 370900
heroes
your
Feeling Like A Stuffed Turkey? Try e’lifexir Flat Tummy Plus, the mintflavoured prebiotic that helps to stimulate the growth of beneficial bacteria in the intestine Tell me more! Totally portable in a handy blister pack with no refrigeration required, they are today’s on-the-go answer to maintaining a healthy gut in the hectic lifestyles we lead! Chew one or two tablets twice a day to start benefiting from e’lifexir Flat Tummy Plus How much? £9.99 for 30 tablets Available from: Independent health food stores or direct by calling 0845 601 8129, or visiting www.naturesdream.co.uk
What’s new? Organic Burst® Wheatgrass, the ultimate detoxifying and cleansing product Why so good? It’s rich in chlorophyll, which helps balance the body and removes toxins. Chlorophyll acts as an alkalizer, eliminating acidity build up from processed foods, tea, coffee and alcohol. Organic Burst® Wheatgrass is high in metabolic enzymes, antioxidants Vitamins A, C and E, fibre and essential fatty acids Where can I get it? Available in a powder form from independent health stores and www.organicburst.com
Great Buys at your Health Store
for Detoxing
The healthy option never tasted so good! With Herbal Health Ltd – Qi Organic Teas. Qi (pronounced chee) Organic Teas are ethically sourced, light and refreshing teas, with 100% Organic ingredients, and simply delicious Good for detox? Yes! A cup of Qi has zero calories, all the goodness associated with green tea and is a wonderful way to re-hydrate. Try Qi Açai Tea, a must for slimmers, or Qi Detox Tea for cleansing and purifying How much? RRP £1.99 for 20/25 envelope string & tag tea bags Available from: Independent health food stores, visit www.qi-teas.com or call 01725 550486
Want the best green tea? It’s got to be award-winning teapigs matcha What’s different then? teapigs organic matcha is a concentrated green tea powder from Japan that contains amino acids theophylline and L-theanine and high levels of vitamins A, B and C. One serving contains 70 times the antioxidants of orange juice and 9 times the beta carotene of spinach. matcha can help increase metabolism, revitalise skin, and boost your immune system Where do I buy?! From Independent health food stores and online at www.teapigs.co.uk or email info@teapigs.co.uk
January 2011
What’s new for immunity? Yaeyama Chlorella, a superior cracked-cell strain of the popular food supplement taken to support natural health and beauty Why’s it so good? Rich in amino-acids and nucleic acid, Yaeyama Chlorella is able to promote cellular renewal and has been used for decades in Asia as an anti-aging secret Where can I get this? Yaeyama Chlorella is distributed by Genki in the UK: www.genki-health.co.uk and available from Nutri Centre: www.nutricentre.com
your healthy living
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YOURhealth
! p Juice it u Juicing is a perfect way to give you a boost of health and inject some colour into these grey January days. Here are 5 top juices you can mix and match to suit your needs... writes Surinder Phull
Pomegranate: The heart juice
ed about Pomegranate is one of the most talk believe you juices in recent years but should probably you ests sugg the hype? Recent research ersity Univ e Stat a hom Okla from ts should. Scientis erage has the bev rich ant have concluded that this antioxid ening of the hard ce redu , potential to lower blood pressure rol. For a leste cho of cts effe ful harm arteries and lessen the ing fresh juic try oxidants homemade drink bursting with anti don’t you If ice. hed crus pomegranate with lemon, mint and s, seed nate egra pom with nd have the patience to fiddle arou freshly ther ano with mix ys alwa can try a bottled variety. You min intake. squeezed juice to boost your vita
Green juice: The all rounder
If there is one thing we should all be having more of, it is green leafy vegetables. Greens such as spina ch, kale and Swiss chard are probably some of the most nutritionally dense foods available. Juice them and you get a super juice rich in vitamins, A, C and K, and minerals such as manganese, folic acid and magnesium. The challenge is to make your green juice tasty enough to come back for more . Add plenty of apples, celery and cucumber to your greens to make it a stock favourite.
Grape juice:
The brain booster If you are struggling to get your brain back into gear this year, grape juice may be the answer. A review in the Journal of Nutrition has shown that drinking grape juice may help cognitive function and memory. Most studies use concord variety; hard to get hold of in their fresh form but used in many of the commercial brands of grape juice.
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| your healthy living
Beetroot: The detox juice
Beetroot has traditionally been used in tradit ional forms of medicine to ‘cleanse’ the system and there is growing evidence that there is a scientific basis for this use. The deep red vegetables are rich in chemicals called Betalains that can help the liver eliminate unwanted substances from the body. Beetroots are rich in vitamin C, also important for your detoxification system. Try blending with carrot, apple or celery.
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The contributor Surinder Phull, BSc Hons, BA Hons, mBANT, CNHC, is a qualified nutritionist and director of Eat Well Nutrition Consultancy www.eatwell. co.uk. She is also a lecturer in Nutritional Therapy at the University of West London.
January 2012
YHL promotion
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How does Nitric Oxide (NO) help stamina?
The Oxygen from NO can be used to supplement the Oxygen you breathe. Amazing! Also NO helps with muscle recovery after exercise as it thins the blood and speeds re-oxygenation of the muscles.
So BEET it!
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Research at Exeter University found up to 16% increase in stamina which they attribute to increased oxygen efficiency.
Beet It Stamina Shots are available from Waitrose, Holland & Barrett, GNC and good health stores. Also online from www.Amazon.co.uk and www.Beet-It.com/sport (£25 for 15 shots). Search: Beet It
@Beetit_Sport
Winner of Institute of Functional Medicine’s Best New Drink Year 2011
your
heroes Great Buys at your Health Store
for Juicing & Juices
Want some Turkish delight? Organic Village have a range of 7 delicious fruit juices pressed from fruit grown in beautiful organic orchards in Anatolia, Turkey Plenty of choice? Yes! Pomegranate, Cherry, Peach, Apricot, Strawberry, Apple and Grape – all 7 are certified organic by the Soil Association. The 200ml bottles (RRP £1.29) are ideal when you’re on the go. The 1ltr bottles (RRP £3.50) are great for all the family at home. Both options provide organic quality at affordable prices. 100% pure fruit juice, with no concentrate, no added water and no added sugar Available? From selected health stores and www.organicvillage.org
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| your healthy living
Want a premium juicer? It’s got to be the Omega VRT 350 HD from UK Juicers Tell me more! The Omega VRT 350 HD is a premium, vertical masticating juicer with an impressive 10 year manufacturer’s warranty. It chews and grinds its way through leafy greens, soft and hard fruit effortlessly to produce an extremely high juice yield which contains optimum nutritional content and is rich in flavour How much? £379 Where do I buy? From www.ukjuicers.com or call 01904 757070
What’s a great juicer? The Oscar 900 Vitalmax from Vitality 4 Life Versatile? Very! The Oscar 900 is capable of juicing fruit, vegetables and leafy greens (including wheatgrass!). With a simple change it can then make peanut butter, salsas, sorbet, mincemeat, pasta, noodles, breadsticks and many more! Guaranteed? Yes. A 10 year motor and 5 year parts warranty - it’s the only kitchen appliance you need for a healthy kitchen How much? £249-£269 Available? From Revital Health Food Stores or call 0800 032 1015 or visit www.vitality4life.co.uk
January 2011
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This issue’s instore adviser is Tricia Stephenson, owner of Natural Food Store in Norwich
Here to help Independent health store advice for a healthy new year Slimming help Overeating can lead to slight weight gain following the festive season, which can be easily remedied naturally. Without an efficient metabolism, it is very difficult to lose weight. One of the easiest ways to improve your metabolism would be to take kelp tablets. Kelp has a naturally high iodine content that gently helps to stimulate our metabolic rate. The iodine acts as a natural tonic on the thyroid, helping to burn more fat. Cynara is an artichoke tincture that helps to enhance the body’s ability to break down fats. When fats are broken down, this also helps the liver to function better. Milk thistle is also very effective in helping the liver to detox, while additionally helping the body to deal with excesses.
Increasing energy levels If you want to bring up energy levels, ginseng tincture is very effective. Ginseng is a well tried and tested herbal product, renowned for its anti-stress and energyboosting properties. A.Vogel’s ginseng tincture – you take 15-20 drops in a little water – is a very good natural energy aid. Another great energy booster, though often overlooked, is royal jelly. There are some excellent royal jelly products available, such as vials you can drink and capsules. The other supplement to consider would be vitamin B complex. We can all feel a
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little jaded after the Christmas and New Year festivities and B vitamins can help to strengthen the nervous system and act as a tonic. A good complex such as Solgar’s B Complex 50mg is recommended.
Sleep assistance If you are experiencing any stress at all, taking a B vitamin complex can support the nervous system and help you to feel more at ease. If you are feeling stressed or not sleeping well, B vitamins have to be your top priority to help sooth and nurture the nervous system. Valerian is a brilliant herb that can help get you back to sleeping better. There are also products that combine valerian with a hops mixture which are very soothing and can help to take you into a deeper level of relaxation, which will not only help you to drop off to sleep but will also help you to remain in that relaxed state. My recommended product for this is Dormeasan by A.Vogel. Herbal teas such as chamomile are also effective at helping you to unwind and prepare for sleep. Dr Stuart’s range of herbal teas includes a Valerian Plus tea, a traditional recipe containing valerian root, hops and fennel. Yogi Tea also offers an effective sleep tea, Bedtime. To really get sleep back on track, use a tincture of herbs, as this is much more concentrated and will get to work faster to restore your sleep pattern.
Natural Food Store
atural Food Store is 35 years old in • NFebruary and a very popular fixture on the high street in Norwich city centre. The store sells an enormous range of natural remedies, homeopathics and herbal supplements and staff pride themselves on imparting sensible, intelligent and well-balanced advice and information. Mail order is available by calling 01603 613228 and online at www.shop-naturally.com longside the store, a complementary • Ahealthcare clinic offers over 40 therapies, and homeopathic training at the Homeopathic College of East Anglia.
F an of Your Healthy Living • because: “The magazine is colourful, bright and informative. It has well-pitched editorial and is a great read.” Interview by Julie Penfold
January 2012
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YHL promotion
Dreaming
sugar alternative? of a
There’s good news... We know eating too much sugar is unhealthy but its sweet taste is so hard to resist! The problem is, there’s so much sugar in our daily diet, in breakfast cereals and juices, midmorning biscuits and lattes, in lunchtime yogurts and snack bars on the go... Even if we avoid ‘proper’ puddings, it’s likely we’re eating some combination of cane sugar, sucrose, maltose, honey, dextrose, fructose, corn syrup and juice concentrates, every day. If you’ve been dreaming of a sugar alternative that’s sweet and healthy, here’s the good news... In December the EU Commission gave the green light for the sale of Stevia products. Stevia is the South American plant which is naturally sweet, has NO calories and NO carbohydrates and is safe for people watching their sugar intake. Stevia (full name Stevia Rebaudiana Bertoni) is a member of the Chrysanthemum family. The sweetness comes from the Steviol glycosides, natural constituents found in the leaves which contain Stevioside, Rebaudioside (Reb A) and small amounts of other Steviol glycosides. These natural sweeteners are more than 200 times sweeter than sugar.
A little history... Stevia was used hundreds of years ago as a natural sweetener by the indigneous Guarani people of South America. They called it Ka’a He’e or ‘sweet herb’, and used it to sweeten Yerbe Mate tea or simply chewed the leaf for its sweetness. By the 1800s it was widely used across South America, and at the end of the century was named Stevia by the Italian botanist Bertoni, who ‘discovered’ it, and who was the catalyst for its commercial cultivation 100 years ago. In recent decades, Stevia has been cultivated and used in its raw leaf form as well as commercially processed into sweeteners, in many countries, including Japan, where today up to 40% of natural sweeteners are Stevia based. In this new chapter in its history, Stevia’s natural sweetness is now available for us to enjoy as a reduced calorie alternative to sugar. 24
| your healthy living
Two to try! Pure Via is a leading sugar alternative brand based on stevia; perfect for baking and great when used to sweeten food and drink without the calories of sugar.
1
Canderel Green is ideal for those wishing to move away from artificial sweeteners. A stevia based alternative especially good for sweetening hot drinks.
2
Find these new stevia products at your local Nutrition and Healthy Lifestyle Retailer. Call 01782 567100 or visit www.treeoflifeuk.com to find your nearest stockist. January 2012
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Keeping the family fighting fit Shona Wilkinson RDip CNHC MBANT is head nutritionist at the Nutri Centre and also runs her own natural health practice in West Sussex. Coughs and colds tend to be the most common ailments affecting families at this time of year. Colds can certainly stem from children due to the bugs and sniffles going around school playgrounds. Parents too can come into contact with germs in the air in a variety of ways including office air-conditioning and via commuter travel.
Teenagers can have a very low immune system as they tend to burn the candle at both ends which depletes their immune system. We would always recommend that teenagers take a good quality multivitamin and mineral. It really depends on the age of the teenager whether they should go for a child or adult supplement.
I would strongly urge everyone to take a vitamin D supplement during the winter as so many of us are depleted in this essential vitamin. At this time of year we cannot achieve the 20 minutes exposure to the sun that is required to naturally absorb vitamin D. Children specifically are not going outdoors as much now, preferring to stay indoors and play computer games. When children do go outside, parents will conscientiously apply total sun block, which then stops the absorption of vitamin D. Vitamin D helps with bone health and boosts the immune system. It is very important to supplement this for all ages.
For additional immune support, Betaglucans can be taken for a month or two, particularly if you are prone to colds and coughs during the winter months. Each cold reduces your immunity and increases your susceptibility to further ailments. Betaglucans kick-start your immune system and help to get it up and running again. Your body has a receptor site specifically for Betaglucan, so it both recognises and absorbs this very quickly. n www.nutricentre.com
In addition, taking a fish oil supplement can also be very beneficial for teenagers. Fish oil can help with skin conditions and help to increase concentration levels. For vegetarians, flax is an alternative to fish oil, which is also rich in omega 3.
Poor circulation can also be a problem for teenagers as it can be impossible to get them to wrap up warmly enough. This is usually helped by exercise, though teenagers are doing a lot less exercise nowadays, which contributes towards poor circulation.
Asthma and skin conditions including eczema and dermatitis can also be affected by the chill of winter. The coldness makes it a little more difficult to breathe for asthma sufferers, while the cold winds can also make skin conditions more painful. Wearing gloves at all times and using barrier creams can help. Additionally, fish oils can help to create moisture and aid immune health. January 2012
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Children’s Health & Immunity Alice Bradshaw D.N.Med is education manager at Solgar, makers of children’s formulas Kangavites and ABC Dophilus Powder. Children can become deficient in nutrients, vitamins and minerals at this time of year due to eating more sweets, crisps, party foods and snacks than usual. The lack of balanced nutrition and absence of fruit and vegetables in their diet can cause children to miss out on many essential nutrients.
Parents can help to get their child’s health back on track by returning children to quite a stringent diet as soon as possible. Throw fruit and vegetables back into the diet and ensure they are eating these at mealtimes by making tasty smoothies and disguising vegetables in meals if your children are fussy eaters. For additional nutritional support, children can be given a multivitamin and mineral supplement that is suitable for their age.
When choosing a multivitamin for your child, look for ones that are marketed specifically for children. One of the key areas to consider is the ingredients. Check that products are not laden with sweeteners or artificial additions.
Whether children should take a multivitamin or mineral supplement all year round tends to be a matter of opinion and can be a controversial issue. Children do tend to be picky and do not always eat the right amount of healthy foods, fruits and vegetables that they need on a regular basis. Many children’s diets tend to be punctuated with a lot of junk food that does not provide the required nutrients. In my opinion, providing children with a good multivitamin and mineral supplement throughout the year would be a great insurance policy.
Probiotics are very helpful for children as they offer beneficial bacteria, which is also very important for a healthy immune system, as well as being great for digestive health. Probiotics are available for children of all ages and supplements can be a good way to start supporting a child’s immune system. Vitamin D is also recommended for children as it too is supportive to the immune system.
Getting active and spending time outdoors as a family can also be a great immune booster for all ages. A good, active lifestyle is always helpful in all aspects of health. It is important for the immune system to be challenged; do not get into the habit of staying indoors during the winter. Instead, wrap up warm, go outdoors and have fun. Getting out into the fresh air and keeping generally active can help to support immune systems young and old. n www.solgar.com/uk
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January 2012
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It’s the season to...
YHL promotion
Be sweet to your teeth
Soothe your sinuses
XyloSweet® is special. A range of totally natural Xylitol sweeteners, just as sweet as cane sugar but with 40% fewer calories! Xylitol is the natural plant based sweetener that is kind to teeth and gums. It actually helps fight tooth decay and is recommended by many dentists.
Xlear® Nasal Spray is a unique combination of Xylitol and saline solution that’s been shown to be effective in soothing and moisturising the sinuses and nasal passages. The combination creates a hyper-osmotic solution to attract moisture and keep sinuses soothed, and for much longer than saline alone.
So if you’re looking to cut down your sugar intake or detox this season, why not try XyloSweet®. It has no artificial taste, and is perfect in hot drinks, baking or over porridge and cereals – the family won’t even notice the difference!
With central heating and temperature changes to cope with, why not try Xlear® Nasal Spray. There’s a 45ml dispensing bottle for adults and a 22ml for the kids.
XyloSweet and Xlear Nasal Spray are available in selected health stores and online at www.anyone4tea.com
Try this immune booster: Wintervits® from HealthAid Ltd Why so good? Age, stress, and poor nutrition can deplete our immune system and we need a whole host of essential micronutrients to equip it. Wintervits® are a great way of safeguarding nutrient intake: a synergistic blend of vital vitamins, minerals and herbal extracts such as Vitamin C, Zinc, Maitake mushroom, Astragalus, Rutin and Propolis extract – all well-known for their immune boosting properties – and Quercetin, which has powerful antioxidant and anti-inflammatory properties to help support a healthy immune system How much? £8.99 for 30 tablets Available from: Independent Health Food Stores and Independent Pharmacies. Visit www.healthaid.co.uk or call 0208 4263400
Try this immune boosting hot berry drink: New Sambucol® Immuno Forte Effervescent Tablets contain Black Elderberries, Vitamin C and Zinc to strengthen the immune system Tell me more! Just add to hot or cold water to make a great tasting berry flavoured drink. Clinical trials show Sambucol is effective in shortening the duration of Influenza A by 4 days! How much? £8.99 for 15 tablets Available from: Independent Health Stores, Leading Pharmacies and www.sambucol.co.uk
your
heroes Great Buys at your Health Store
for Staying Fighting Fit
Support your body’s defences... with Beta-Glucans from Natures Aid Immune Support + Tell me more! The immune system works incredibly hard to defend us, especially during the winter months, and is supported to do this by the presence of certain nutrients. Natures Aid Immune Support + contains Beta glucans, concentrated Garlic, Elderberry, Vitamin A, Vitamin D3, Ester-C®, Zinc and Selenium – as a supportive daily regime How much? £8.70 for 30 tablets & £21.95 for 90 Available from: Independent Health Foods Stores. For stockist info visit www.naturesaid.co.uk or call 01772 686231
What’s new? MUNE HEALTHY WATER, which is bursting with vitality! Tell me more! Hydrate with 100% natural immune support that tastes delicious. Enhanced with Montmorency cherry, black elderberry, lemon, ginger, active manuka honey 10+, prebiotics and beta glucan. 50% RDA of Vitamins B3, B5, B6, B9, B12, C, D3 and Zinc. No added sugar, artificial sweeteners or preservatives. Support your immune system and stay healthy! How much? £1.49 (launch offer) for 500ml bottle Available from: www.munehealthywater.co.uk and health stores including As Nature Intended, Sourced Market, Revital, Natural Health, Healthy & Wise, Be Healthy, Wyedean Wholefoods & Real Foods. Email hello@muneboost.co.uk for other stockists
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Wave goodbye to winter colds! BEE Prepared Immune Support is a dynamic combination supplement that helps keep your immune system fighting fit What’s in it? It’s loaded with highly concentrated ingredients – Bee propolis, black elderberry extract, olive leaf extract and beta glucans – each of which has been safely used for years in nutritional supplements and natural remedies to support immune system health. Can be taken daily or as needed when feeling run down, and is Vegetarian Society approved How much? RRP £9.99 - £11.99 for 30 capsules/chewables Available? In capsules – Daily Defence and MAX Support – and forest fruit-flavoured chewables for ages 4+ from Independent health stores nationwide and www.unbeelievablehealth.co.uk
Wise buy: Paradox Omega 3,6&9 oil and Paradox 3,6&9 capsules Why this oil? Paradox are the experts in Omega 3. You can boost your immune system with this unique Paradox blend of Omega 3 fish oil and powerful antioxidants – the best from the Arctic and Mediterranean diets. Many studies show significant improvement and boosting of the immune system when Omega 3 is increased. When foreign invaders attack, it is your immune system that protects your body, so Paradox is a good choice How much? RRP £13.50 for 225ml oil and £14.99 for 60x1000mg capsules Where do I buy? From Independent health food stores and pharmacies across UK & Ireland. Visit www.paradoxoil.com or email info@paradoxoil.com January 2011
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Itowant know… Your Health
Q
You asked: “Is there a type of face oil or light cream I can use under my mineral make up that won’t make my acne rosacea flare up?” Esther Cooney, Pravera Training Manager for skincare & cosmetics, answers:
I am pleased to say, yes there is! Firstly, look for a lightweight but effective moisturiser that will give you a great make up base whilst also protecting your skin and caring for your skin condition. So no essential oils, plant, flower or herbal extracts and completely fragrance free is ideal. This means that the risk of further
Q
sensitivity is greatly reduced. Lavera’s Facial Fluid, part of their “Neutral” range, is one such product. It contains Olive Oil which will provide a protective film, Sweet Almond and Jojoba Oils to calm super sensitive skin, and Sea Buckthorn which is anti-irritating. n Pravera Ltd distribute lavera, MADARA, Primavera, Alma Win, Monte Bianco, Sodasan, Florascent, terre d’Oc and Organyc. Visit www.pravera.co.uk
Write in with your skincare question to win a Lavera Basis All-Round Cream, the organic solution for very sensitive and easily irritated skin. Email your question to editor@yourhealthyliving.co.uk
You asked: “I’m a menopausal woman who can’t sleep at night. Would some snacks before bedtime or in the middle of the night when I wake up help? Ian Marber, The Food Doctor, answers:
Rather than focus on late night eating, I would take a look at the whole day. Start by keeping glucose levels even as low levels can trigger a release of adrenaline which may be welcome during the day but at night will keep you awake with a busy mind and tired body. I would look at the amount of refined sugar and caffeine you are having and cut down on both whilst ensuring that you eat little and often, always combing protein with complex, slow burn carbohydrates. Assuming you have your evening meal around 7pm, eat something before bed, such as an oat cake with a little sugar free peanut butter, or a small apple and a few Brazil nuts. You could
also try taking a supplement of magnesium last thing at night, start with 200mg and then increase over a few days to 400mg (excess can cause loose stools, hence starting slowly). Lastly, valerian tea has proven a winner with many clients – two teabags steeped in hot water for 10 minutes, 20 minutes before bed. Combined with the food changes and magnesium, it should be beneficial. n Follow Ian for nutrition tips on Twitter @FoodDoctorIan and visit www.thefooddoctor.com
Write in with your health question to win a month’s supply of Food Doctor Wholesome Instant Pots, delicious and healthy instant meal satisfaction, with none of the guilt or negative health implications. Email your question to editor@yourhealthyliving.co.uk
You can also write in with your health query: Your Health Q&A, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambridgeshire, CB21 4EN See www.yourhealthyliving.co.uk for terms & conditions. We reserve the right to edit or shorten questions, and regret YHL and our experts cannot reply individually to your health and beauty questions.
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December 2011
your healthy living
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YOURhealth
Stress killer
Heart health: is the real
Cholesterol dangers may not be what they seem, and carbohydrates may be more problematic than saturated fat, writes Elizabeth Wells, D.NN
T
hanks mainly to better coronary care and the decline in smoking, rates of cardiovascular disease (CVD) have fallen since the 1970s, although it is still a major cause of death in the UK. Current guidelines still emphasise lowering cholesterol, although recent studies have disputed how reliable these are in indicating disease risk. In Norway, a 10 year study looked at 52,000 men and women aged 20-74 years old and concluded that there was no meaningful relationship between total serum cholesterol and disease mortality, including CVD. They suggested that ‘clinical and public health recommendations regarding the ‘dangers’ of cholesterol should be revised,
At Your Healthy Living, we love... Oi1 Extra Virgin Olive Oil,
and Oi1 Organic by Candiasoil. Produced by artisan local producers in Crete, and a most delicious way to follow the Mediterranean diet. Continued over ➜ 32
| your healthy living
January 2012
YOURhealth
➜ Continued from page 32
Cholesterol and fat not so bad after all?
Heart health: Stress is the real killer
By Dr Natasha Campbell-McBride, MD Everybody’s heard about cholesterol and dietary fats ‘clogging up your arteries’ and ‘causing heart disease’. Doctors are also convinced: prescriptions of cholesterol lowering medications steadily growing and the pharmaceutical powers are now working to put everybody, including children, on ‘preventative’ cholesterol lowering medication. How did we get to this situation? Thanks to the ‘diet-heart hypothesis’ first proposed in 1953 in the USA, which stated that dietary fats cause heart disease, and by avoiding fats we can avoid developing heart disease. Following this, institutions and laboratories were set up around the diet-heart hypothesis, but for every study which attempted to support the idea, studies were coming in proving it to be wrong. George Mann, eminent American physician and scientist has called the dietheart hypothesis “the greatest scientific deception of this century, perhaps of any century”. The truth is that we humans cannot live without cholesterol and most cholesterol in the body does not come from food, it’s produced by the body as needed. That is why low-fat and cholesterol-free diets have no effect on blood cholesterol. However, cholesterollowering drugs interfere with the body’s ability to produce cholesterol, which is dangerous because: Every structure in the brain needs cholesterol and saturated fats to build itself and function. Memory loss and cognitive decline are common results of statin therapy, while eating fresh eggs and butter daily has been shown to improve memory and cognitive ability in the elderly. Vitamin D is made out of cholesterol in our skin under the sunlight. Our recent misguided fear of the sun and avoidance of cholesterol have created an epidemic of vitamin D deficiency in the Western world, leading to heart disease, mental illness, bone and muscle disease, high blood pressure, poor immunity and more. No damage in the body, no wound or scratch can be healed without cholesterol and saturated fats. Large-scale studies have found that people who had low levels of cholesterol were more prone to cancer. To learn more and see the scientific references, read my book, Put Your Heart in Your Mouth.
34
| your healthy living
especially for women, for whom moderately elevated cholesterol (by current standards) may prove to be not only harmless but even beneficial.’ In fact dietary sources of cholesterol provide less than 20% of what we need. Cholesterol is so vital to our health that the liver makes the rest to meet essential functions: building sex and steroid hormones, mending cells and tissues, protecting the myelin sheath in nerve signalling and making neurotransmitters and bile acids. What tends to be found in arterial plaques is oxidised cholesterol, which is attacked by reactive oxygen molecules called free radicals. The reason it is there in the first place is to patch up injury to the artery wall, which is often the result of inflammation. Trying to blame
cholesterol for the problem is like trying to blame a fire brigade for starting a fire! Incidentally, researchers from Southampton University have scotched the idea that saturated fat ‘clogs’ arteries, discovering that the composition of arterial plaques reflects what we eat, so that eating a diet high in omega 6 vegetable oils just results in more of it in our arteries!
Stress and the riskiest cholesterol
Current research suggests a more reliable indicator can be found in the type of LDL (the so-called ‘bad’ cholesterol) in the blood. The riskiest type is ‘small dense’ LDL, which is found in atherosclerosis. Stress and a diet high in carbohydrates can predispose us to small dense January 2012
LDL particles, as well as low HDL. Interestingly, eating saturated fat has been found to increase HDL cholesterol and improve the profile of LDL, making it large, ‘fluffy’ and buoyant. In fact, stress can dramatically increase cholesterol levels in the blood as the liver works harder to meet energy needs. One study published in the British Heart Journal showed that men who’d experienced an episode of severe anger were 15 times more likely to die of a heart attack in the following hour! The Southampton researchers also found that fish oil consumption (taken for more than 46 days) resulted in a significant reduction in artery plaque formation, due to its anti-inflammatory
At Your Healthy Living, we love... MenaQ7, the research backed supplement with natural source Vitamin K2 for heart and artery health, which supports bone health at the same time.
January 2012
effects on immune system cells. This suggests that immune activity, rather than fat consumption, affects plaque formation. Other important markers include homocysteine, a by-product of protein metabolism which can cause hardening of the arteries, and ferritin, a proinflammatory protein which can build up in iron stores, particularly in men. Stress can also use up great quantities of antioxidants in the body that are required to protect against oxidation of the body’s cells and tissues. These antioxidants tend to work together as part of ‘antioxidant cycling’: vitamin C can recycle vitamin E, which in turn is carefully recycled by red blood cells as it is so important. Unrefined red palm oil has received renewed attention as a source of tocotrienols, a potent vitamin E derivative missing from supplements. Of the minerals, selenium forms part of the antioxidant enzyme glutathione peroxidase, which has been found to protect against arterial damage. Lastly don’t forget magnesium, which is essential to power the heart muscle cells, relax blood vessels and prevent the build-up of calcium in artery walls.
Heart healthy tips ❤ Magnesium, found in leafy vegetables, nuts and seeds
❤ Brazil nuts and garlic are a great source of selenium ❤ Homocysteine support formulas containing zinc, B vitamins and TMG can support a beneficial process called ‘methylation’ ❤ The herb gingko biloba may improve circulation (it has some contraindications, especially if you are on blood-thinning medication) ❤ Co-enzyme Q10 is an enzyme essential to heart muscle function and there is research showing people on statins may especially need to take it
The contributor Elizabeth Wells is a qualified natural nutritionist practising in Manchester. Visit www.naturallywells.com
your healthy living
| 35
Protect your heart! Use Solgar Vitamins Homocysteine Modulators Why? Research has shown that an elevated level of homocysteine in the blood may contribute to arterial damage, leading to cardiovascular disease. Solgar Homocysteine Modulators combines vitamin B6, B12, folic acid and Trimethylglycine (TMG), nutrients that are known to reduce homocysteine build-up How much? £9.79 for 60 vegetable capsules Available from? Independent Health Food Stores. For more information visit www.solgar.com/uk
your
heroes Great Buys at your Health Store
for Your Heart
Wise buy: Natures Aid Ubiquinol How so? Ubiquinol is the ‘active form’ of Co-Q-10, which has been used as a supplement by millions of people for the past 30 years. Until recently the only way to increase the levels of ubiquinol in the body was to convert it from ubiquinone, which gets more difficult with age. Now a patented method to stabilize ubiquinol has now been developed, called Kaneka QH™ and it’s this potent form of CoQ10 that’s in Natures Aid Ubiquinol How much? £15.30 for 30 capsules Available from? Independent Health Foods Stores. For stockist info visit www.naturesaid.co.uk or call 01772 686231
Want the best green antioxidant? Try Shinzo Premium Sencha, Powdered Sencha and Powdered Genmaicha Tell me about them! It’s a well-known fact that green tea contains vitamins, antioxidants and also helps with weight loss. Shinzo’s fresh and mellow premium Japanese powdered senchas are produced from pure, ground tea leaf; meaning you get a concentrated health boost every time you enjoy this natural powder as an instant tea or as a concentrated supplement in fruit juice, smoothies and cooking Where is this available? From www.shinzo.co.uk and independent health food stores. Email contactus@shinzo.co.uk
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| your healthy living
What’s a wise heart buy? MenaQ7 vitamin K2 from Springfield Nutraceuticals Well researched? MenaQ7 vitamin K2 puts calcium where it belongs. Recent studies show that natural-source vitamin K2 (menaquinone-7) helps to maintain heart health and supports the cleansing of the arteries. Research also shows that vitamin K2 contributes to a proper uptake of calcium. Particularly vitamin K2 is important for bone building and for maintaining strong bones How much? RRP £18.95 for 60 tablets of 45mcg Vitamin K2 Where’s it available? From Independent Health Stores. Visit www.springfieldnutra.com for information or email info@springfieldnutra.com
Wise buy: CherryActive Concentrate and Capsules Who for? Consumers serious about their health and fitness − recommended for increasing antioxidant uptake, as well as for joint mobility, muscle recovery and sleep patterns Why so good? CherryActive Concentrate and Capsules are made with 100% Montmorency cherries, using special techniques to optimise their powerful antioxidant nutrients Available from? Independent Health Food Stores. Call 08451 705 705 or visit www.cherryactive.co.uk
Do read: Put Your Heart in Your Mouth, the exciting book from Dr Natasha Campbell-McBride Why exciting? Because it’s controversial! It debunks lots of myths about ‘bad’ cholesterol and gives the facts about preventing heart problems, including practical diet advice and recipes Tell me more! The book’s written by a leading UK nutritionist and researcher who has collated hundreds of studies by eminent scientists that point to just how wrong commonly given heart diet advice is – Dr Natasha says our heart needs cholesterol and it’s okay to eat saturated fat! Available from: Independent Health and Book stores, www.amazon.co.uk or call 0207 323 2382. Cover price £12.99 (176pp)
January 2012
January 2012
your healthy living
| 37
YOURFOOD
milk
Bread &
you can
tolerate!
Many of us are avoiding foods we once thought of as staples, such as cow’s milk and wheat bread. As it’s Food Intolerance Week this month (23-29 January), here are two recipes using healthy and well tolerated alternatives: hemp milk pancakes and gluten free soda bread… Gluten & wheat-free flours
There are many alternatives to modern wheat flour, such as Buckwheat (actually a seed produced by a member of the rhubarb family) which produces a sweet and speckled naturally gluten free flour; Gram or channa dahl, a member of the chickpea family which mills into a fine yellow flour rich in protein and dietary fibre; and Rice flour, which is especially suitable for those with a delicate digestion or on a special diet. There are also Gluten free flour blends that can usually be substituted in most recipes, providing a little extra liquid is added. An increasing number of people are finding that ancient varieties of wheat such as Spelt agree with them much better than modern wheat. Michael Marriage of Doves Farm was the first to grow Spelt in England nearly 20 years ago, and has recently re-introduced some other ancient grains. These include ‘Einkorn’, grown widely in Neolithic times; ‘Heritage’ milled from a blend of wheats that were popular in pre-industrial UK; and ‘Kamut’ a type of wheat grown by the Egyptians and re-discovered in a Pharaoh’s tomb! n Lowdown by Aidan Carlisle, Doves Farm, www.dovesfarm.co.uk Continued over ➜
38
| your healthy living
Brown Soda Bread Not only gluten free, this quick recipe is yeast free too and can be made dairy free... 500g Doves Farm Wholemeal Ancient Grain Flour (Spelt, Einkorn, Heritage or Kamut) or Gluten Free Brown Bread Flour ½ teaspoon Salt
1 2 3
Mix together the flour, salt, cream of tartar and Bicarbonate of Soda.
2 teaspoons Cream of Tartar 1 teaspoon Bicarbonate of Soda 450ml milk or dairy-free milk alternative 3 tbsps bran or any Gluten Free flour
4
Add just enough milk and mix into a soft, slightly sticky, dough. Shape the dough into a ball and roll it in the bran (if you don’t have bran sieve some more flour until you have sufficient bran in the sieve). Place the dough on an oiled baking tray and bake in a pre-heated oven 220°C/ Fan200°C/425°F/Gas 7 for 35/40 minutes. January 2012
YOURFOOD
love food? LOVE FOOD? does food DOES love you?
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your healthy living
| 39
YOURFOOD
Blueberry Hemp Pancakes With this easy recipe you don’t have to miss out on pancakes if you’re avoiding cow’s milk… 1 cup GOOD Hemp Milk 1 cup spelt flour ¼ cup cornflour ½ teaspoon sea salt 2 teaspoons baking powder 1 egg 1 tablespoon honey or maple syrup /3 cup blueberries or other fruit
1
Oil or butter for frying
1
Stir together Hemp Milk, honey/maple syrup and egg until well blended. In a separate bowl sift thoroughly the spelt flour, cornflour, sea salt and baking powder.
2
Slowly add liquid to the flour mix and stir until well blended. More Hemp Milk can be added if needed to form a pourable consistency; but be sure it does not become too runny.
3
dd your fruit to the batter and stir. A Heat a frying pan over medium heat and add the cooking oil or butter.
4
Pour batter into frying pan (2 tbsps for 1 pancake) and cook on each side until golden brown. Serve with the maple syrup or honey.
40
| your healthy living
Hemp milk
One of the healthiest non-dairy alternatives to cow’s milk, hemp is the best milk source of Omega 3 essential fatty acids, with just one glass giving you half of the recommended daily intake. Omega 3s are essential fatty acids that the body can’t produce itself, and are especially essential for children’s diet as they contribute to brain development. But we can all benefit from a little sharpening up of those brain cells! Hemp milk also contains Omega 6 GLA – the active ingredient in Evening Primrose Oil,
which is considered to be a powerful key to vibrant health, skin and hair. Hemp milk is not only good for your health and beauty regime, it tastes good too! It’s deliciously creamy and nutty, nice in tea and coffee, cereals or simply as a refreshing drink. And there’s one more thing, hemp milk is made from 100% natural British hemp seed, grown right here in the UK. It is amazing at capturing CO2, so it is not only good for you, it’s great for the planet. n Lowdown by Gosh Iwaszko, Braham & Murray, www.goodwebsite.co.uk January 2012
YOURLOOK
November 2011
your healthy living
| 41
Want something different for breakfast and baking? Try Kara Dairy Free Original + Calcium What’s this? A delicious dairy free, lactose free, soya free alternative to milk, made from freshly pressed coconut milk and with added calcium What’s it like? Kara Dairy Free coconut milk has a similar flavour and fat level (2%) to semi-skimmed dairy milk and it can be used as a direct substitute in most recipes. Plus it doesn’t curdle in tea or coffee! How much? Around £1.59 for 1 litre or 3 x 250ml packs Where from? Available from your local Health Food Store or visit www.karadairyfree.com, tel 01564 731980
your
heroes Great Buys at your Health Store
Want a yummy free from meal or snack? It’s got to be Wellfoods Gluten Free Pizza, much loved by Coeliacs and those avoiding wheat Sounds good! Yes! Great to share in the sofa, make into garlic bread, or let the kids create a masterpiece. The only thing that’s missing is the gluten! Where from? Selected health food stores and look out for the Wellfoods online store coming soon. Tel 01226 381712 or email janet@wellfoods.co.uk
for Food Intolerances
Want yummy free-from bread? Try Ener-G Gluten-Free Loaf and Gluten Free Flax Loaf by General Dietary Why so good? These loaves are light, soft and can be eaten straight from the pack – ideal for sandwiches – and Ener-G contains vitamins and minerals including calcium and folic acid Free from? No wheat, gluten, milk, eggs, soya, maize or nuts. Suitable for vegetarians, vegans, and kosher diets Where do I buy? From your local health food store. Visit www.generaldietary.com or call 0203 044 2933
Do try: Doves Farm Gluten free Pasta Why so good? It’s made in Italy using 100% organic ingredients, bronze-die extrusion and traditional slow drying techniques Free from? Gluten, and also made without egg and not in the presence of nuts, this vegan pasta is well suited to most avoidance diets – available in Maize & Rice, Brown Rice and Tricolore varieties How much? £2.49 for 500g Available? From Independent health food and wholefood stores. Visit www.dovesfarm.co.uk or call 01488 684 880
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| your healthy living
Want delicious gluten free breakfasts? Choose New Amisa Organic Gluten Free Oats for a warming and nutritious start to the day Tasty? Yes very. There’s Pure Porridge Oats with Apple & Cinnamon, or delicious Fruity Oat Muesli with cranberries and strawberries, as well as Pure Porridge Oats Trustworthy? Yes again! Amisa organic oats are produced in a gluten free environment and batch tested for gluten using ELISA methods, so you can be assured they satisfy EU gluten free regulations How much? RRP £2.59-£2.99 for 300-325g Where do I buy? From all good independent health food shops and online at www.planetorganic.com. For more info visit www.amisa.co.uk or email info@windmilorganics.com
Looking for free from bread with a difference? Try Feel Free ‘Bake Off’ Gluten Free range, including, at last, a Gluten Free Garlic Baguette! These delicious crusty baguettes are ideal for storing at home and baking in its bag when you’re ready! There are also crusty seeded breads perfect for a ploughman’s or lunchtime sandwich – they are all wheat, dairy, egg and soya free too Indulgence foods? Yes! That too – Feel Free includes a tantalising range of frozen gluten free pies, including Chicken and Leek, Cornish Pasties and Sausage Rolls Where do I buy them? From selected health stores and from www.gffdirect.co.uk; For more info email info@gf-foods.co.uk
January 2011
CelebrityHEALTH
Lowe down dancing © Simon Howard www.snhfoto.co.uk
The
on
Dancing queen Natalie Lowe reveals the dedication and training which puts the strict into Strictly...
Natalie: Dance is a big thing at home (in Australia). I got into it at the age of 5 and danced with my brother Glenn. We managed to win everything we entered and by the time I was 8 we had competed abroad in an international event! Things just accelerated from there. I picked up a number of Australian national titles and then in 2004 was asked to join Dancing With The Stars, which is their version of Strictly. Eventually I had the opportunity to join either Dancing With The Stars in the USA or Strictly Come Dancing here in London. The prospect of moving to the UK and working for the BBC was so exciting and I don't regret one second of that decision.
Q
“
What is your fitness regime for Strictly?
Natalie: Fitness is a critical part of my life. I have always been pretty fit and healthy because I was an active kid, but turning professional and wanting to be the very best dancer I could be, meant additional fitness work had to be undertaken. Since joining Strictly this is more important than ever. Our schedules are so intense, dance disciplines so varied and recovery periods whilst competing on the show so limited, we have to train with the intensity of an international track and field athlete. I can safely say I am in my best shape ever and I owe much of that to my trainer Ricardo Macedo, who runs a superb PT facility called R-Fitness in Kensington, London. In the build up to the last series of Strictly I was working with 12 44
him four times a week. Dancing on Strictly is like taking part in the decathlon. There are so many different disciplines and, because of our body shapes, we might be more suited to some dances than others but we have to master them all. For example I am 5ft 9in and a full head taller than most of the other girls who are brilliant at fast and frantic stuff like the jive and quickstep. There's more of me and longer limbs to throw in every direction but I have to do so with the same explosive pace
|| your yourhealthy healthyliving living
running, hiking, camping and I love fishing! In fact I love water and am really keen on swimming, surfing and water skiing too, all of which helps with general conditioning.
Q
Any tips and ideas for new year fitness?
Natalie: I think people can be too easily put off by what might seem like a daunting process when it comes to shaping up. But it can be fun and the results will come as long as you eat properly and healthily and enjoy some physical activity. And enjoying
I like to try and get in 30 minutes exercise in the morning and 30 minutes at night, to bookend my day as healthily as possible.
“
How did you get started in dance?
and precision as the pocket rockets! My training with Ricardo incorporates weight work on balance boards, boxing, gymnastic rings and even monkey bars as well as his speciality which is total body suspension using TRX. All four limbs are off the ground so you have to create your own stability by being strong and accurate in your movements using just about every sinew and muscle in the body. It's all about overall conditioning, power, balance and control – key elements for any dancer.
Q
And when you’re not dancing?
Natalie: I love the outdoors and getting as far away from make-up, dresses and sequins as possible! I go rock climbing,
it is important. This is where dance is great. It ticks all the right boxes for effective exercise but because it's fun and energising it isn't seen as the chore some people find working out to be. But whatever exercise you do I would say a little and often is fine. Don't think you have to spend hours after hour in a gym. Ten minutes here and there regularly is great too; a few push ups, crunches and bodyweight squats around the house each day will bring positive changes. The body will respond and there is nothing more motivating than seeing improvements. I like to try and get in 30 minutes in the morning and 30 minutes at night to bookend my day as healthily as possible.
January 2012
NatalieLowe
Q
What is your diet like?
Q
What is life like on Strictly?
Q
What’s next for you?
Natalie: Left to my own devices I could eat like a horse! But over the years I've become quite disciplined and now have a diet that is both healthy and enjoyable. Long hours and erratic timings on Strictly or touring can make exact eating routines tricky so I stick to the principle of small regular amounts of natural and organic product. Breakfast might be poached egg on crumpet with baby spinach and avocado, whilst protein consumption during the day comes in the form of: chicken, turkey, fish, walnuts, almonds, cottage cheese and protein bars. Several small meals of 200-300 calories keep me going through the longer days. I also take krill oil, potassium and multivitamins. Natalie: I have to pinch myself that I am involved in this amazing show. Dancers cannot normally dream of entertaining such an audience! It is arduous though. I operate on four hours sleep a night whilst competing on the show; the other 20 are dedicated to Strictly: planning, preparing, choreographing, training, competing and filming. Even after the results show I'm usually planning the following week’s choreography until about 3am and then up at 7am to get cracking. Being able to take a non-dancer and bring this new skill out of them in front of a watching nation is the most amazing experience for me. One of the key reasons I take my health, fitness and diet so seriously is that I have to be in the best condition possible for the sake of my celebrity partner and the show generally. Natalie: When the series is over we embark on our Strictly Come Dancing Tour which is always very exciting and huge fun. I recently launched a new website which I love and will be managing with new information, content and products. There are a few plans for the upcoming year and there will of course be plenty of dancing. I dance with the gorgeous Ian Waite, who will be well known to Strictly followers, and we dance at functions and events throughout the year. We also choreograph for events and teach too. In 2012 we are shooting for a new calendar and will be developing a range of body products too. All news will be placed on my website! And now I'm in the best shape of my life I am going to keep it that way!
Visit www.natalielowe.com January 2012
your healthy living
| 45
YOURDIARY
Now’s the time to... mon tues wed thurs
fri
...enjoy a free gift and a great read
January 2012
THE UK’s
FrEE
WIN!
HEALTH
£1,500 fitness training
rEAd
Bread tums can tolerate
Be juice savvy
natalie
Cholesterol: have we got it all wrong?
Lowe
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Strictly fitter than ever
The secret to sticking to your New Year expert advice on keeping your family resolutions, fighting fit and fabulous free prize draws
Editor's choice
...help prevent cervical cancer? Cervical Cancer Prevention Week takes place on 22-28 January and Jo’s Cervical Cancer Trust needs your help. Cervical cancer can be prevented, yet in 2010, 20% of women did not take up their invitation for cervical screening. The charity needs help to run local awareness campaigns to highlight the importance of cervical cancer and the necessity to attend cervical screening, from displaying posters to telling your story or organising an event. Email info@jostrust.co.uk or call 020 7936 7498.
R FO
! EE FR
S UR YO
…Try out Tai Chi Traditionally the ancient art of tai chi is done outdoors, but as it’s a bit chilly out, chill out instead with the new DVD, Tai Chi with Angus Clark, (from www. fusionmediasales.co.uk). Good for beginners or those with some experience, the dvd instructions are clear and the audio guide handy for your ipod. There’s also free classes on the internet with clips from the dvd at http:// vimeo.com/channels/ livingmovement
You can now get raw supplements for your dog or cat – with Dins Dins Wickedly Raw Superfoods (Dindins.co.uk). We love the ingredients list – including presprouted barley, Seagreens, flaxseed and probiotics – and the fact you can sprinkle it onto your pet’s regular food to help their digestion, coat and bad breath!
april |2011 46 your healthy living
sun
24-hour turbo detox
When you subscribe to Your Healthy Living for a year, for £19.95, you’ll enjoy a free gift – a Weleda Pomegranate Creamy Body Wash worth £8.95. Enjoy the luxury of having this magazine delivered to your door every month and this luxury natural beauty gift (while stocks last). Subscribe today at www.yourhealthyliving.co.uk
...Let your pet be wickedly raw
sat
...Go running in your bra Start the year on a natural high and clear away the cobwebs with a dash in your undies to raise vital funds for charity. The 5K Bra Run, now in its 8th year, takes place on Deal seafront on New Year’s Day and is all in the name of Breast Cancer Research. Prizes for the best-decorated bra and best children’s fancy dress. See www.dealtri.co.uk
January 2012