www.yourhealthyliving.co.uk | January 2014
The UK’s number 1 free in-store natural health magazine
Support your immunity – naturally
please take one!
Cleansing detox tips YourLiving
How to combat depression
Readers’ Q&As answered, green living tips, complementary therapies and spas, plus all the latest health and wellbeing news
PL TA EA O K S N E E E!
“The 15-minute workout that keeps me in shape”
Photographs of Davina McCall courtesy of Elisabeth Hoff
AND A VERY ‘HAPPY NEW YEAR’ from us all at Your Healthy Living! As we usher in 2014 many of us will no doubt be making New Year’s resolutions – perhaps to be a bit healthier, lose a few pounds or embark on a fitness regime. If shaping up is one of your goals, then our super-fit cover star Davina McCall is sure to provide some inspiration. Read about her workout tips on page 44. If you’re planning a detox, then take a look at our expert hints and tips on page 14, which include some tasty and very virtuous recipes! For those of you who are looking to improve your physical and mental wellbeing, the practice of yoga is highly beneficial and well worth exploring. Find out more about it in our profile piece on page 30. Our other features this month cover the topics of immunity, natural ways to combat depression and tips for reducing cholesterol – all of which I hope you will find helpful. And our recipes this month are all meatfree, dairy-free and gluten-free – perfect for anyone on a special diet.
follow and like us... YourHealthyLivingMagazine
Wishing you good health,
6 Health News: Want to know the latest natural health news and research? It’s all here! 32 Your Health: We take a look at the importance of keeping your cholesterol levels balanced for optimum health 44 Celebrity Health: Davina McCall talks about her latest fitness regime and the importance of family time
yours for free 4
iveaways: Enter our free giveaways G and you could win a fantastic prize!
your living 14 Your Look: Resolve to start the New Year the healthy way with our top detox tips 18 Just for You: Spas, therapies and pampering treats! 36 Green Living: Hints and tips for how to live a more eco-friendly and sustainable lifestyle 46 Take Time Out: Put your feet up and the kettle on with our puzzle page!
Liz Parry Your Editor
Visit: www.yourhealthyliving.co.uk for all our competitions and online magazine.
your food 38 Y our Food: Delicious recipes that are free from meat, dairy and gluten
your experts 20 Your Experts: Top advice on how to support your immune system throughout the winter months 26 Health Q&A: Our experts answer your questions on natural ways to balance the thyroid, choosing gluten-free breads and reducing fine lines around the eyes 28 Here to Help: Independent health store advice on combating depression from Energetic Health in Cobham, Surrey
EDITOR Liz Parry email@example.com
ADVERTISING SALES MANAGER Heidi Thoday firstname.lastname@example.org
MANAGING EDITOR Tracy McLoughlin email@example.com
DESIGN & PRODUCTION Anthony Sihapanya firstname.lastname@example.org
PUBLISHER Carlota Hudgell email@example.com
MANAGING DIRECTOR Stuart Jackson firstname.lastname@example.org
When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a fantastic free gift – a JASON Anti-Ageing Tea Time Moisturising Creme worth £11.29. This botanically-rich daily skin creme contains a blend of green tea, pro-vitamin A, C and E to fight free radical damage and help promote skin renewal. Subscribe today at www.yourhealthyliving.co.uk/subscribe
RETAILERS! Here’s how you can stock
Your Healthy Living in your shop If you would like to have Your Healthy Living magazine delivered to your store automatically every month, simply visit www.yourhealthyliving.co.uk/magazinedelivery to register your details. You will then automatically receive 100 copies of the magazine as standard each month. Should you require more, you can place an additional order using order code 0003 and these will be delivered subject to availability.
To advertise in Your Healthy Living call the sales department on 01223 894200. 4
SUBSCRIBE NOW and receive a FREE gift!
Your Healthy Living, JHN Productions Ltd, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambridgeshire CB21 4EN. © 2014 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.
www.yourhealthyliving.co.uk Official magazine of Tree of Life, natural health suppliers. January 2014
FREE PRIZE DRAWS
£££s worth of fantastic health products to be given away every month
win! Mineral silica
FIVE-MON TH SUPPLY
Daily immune support
Qsilica Colloidal Silica Caps contain a form of mineral silica required for normal growth and functioning of connective tissue, hair, skin, nails and joint cartilage. Silica can also help to support and maintain strong bones and teeth. One lucky reader will win a box of 150 caps worth £44.95. DRAW CODE: YHL-QSILICA
Bee Prepared Daily Defence Immune Support helps in the fight against colds and flu. It combines therapeutic amounts of propolis, olive leaf, elderberry and beta glucans. We have a five-month supply to give away to one lucky reader worth £50.
How to enter
DRAW CODE: YHL-BEE
Just visit www.yourhealthyliving.co.uk and enter your details and the Free Draw Code (eg YHL-YES)
Yes organic lubricants The Yes Selection is the perfect introduction to this certified organic lubricant range, offering effective relief from dryness and enhancing sexual health naturally. Yes water and oilbased lubricants are included in the generous and convenient pack. Five lucky winners will have the chance to enjoy this award-winning product (RRP £9.99). DRAW CODE: YHL-YES
Or email email@example.com
with the Free Draw Code (eg YHL-YES) in the email subject box.
Or post your name and address with the Free Draw Code (eg YHL-YES)to: Reader Offers, Your Healthy Living, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambs CB21 4EN. (Entries on postcards or sealed envelopes only please.)
CLOSING DATE: 28 FEBRUARY 2014 PERFECT PAMPERING!
NATURAL IMMUNE SUPPORT
Olive leaf complex
Mikei Red Reishi Essence
Comvita Olive Leaf Complex is a natural remedy offering a wealth of benefits from immune support to helping to prevent type 2 diabetes and supporting cardiovascular health. One lucky reader will win a three-month supply, consisting of three 500ml bottles, (RRP £68.97).
Natural beauty goodies One lucky reader will win a Lavera Rose Garden gift set containing a Shower Gel, Body Lotion, Bath Salts, Hand Cream, Repair and Care Shampoo and Conditioner, an Organic Rose and Macadamia Nut 24hr Moisturising Cream and a Revitalising Face Mask worth a total of £51.55.
Mikei Red Reishi Essence from Japan contains unique phytonutrients which may assist the body to support a healthy immune system and to maintain a healthy cardiovascular system. We have three boxes of Mikei (30 capsules, RRP £44.99) to give away.
DRAW CODE: YHL-COMVITA
DRAW CODE: YHL-ROSE
DRAW CODE: YHL-MIKEI
Your Healthy Living Prize Draw Terms & Conditions You may enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK or ROI. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details may be utilised by companies connected to JHN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. For full terms and conditions visit www.yourhealthyliving.co.uk
news& follow and like us...
Read more health news at www.yourhealthyliving.co.uk
Gut bacteria link with bowel cancer New research from the US has discovered a link between unbalanced levels of gut bacteria and bowel cancer. Scientists from New York University Cancer Institute analysed the gut flora from 141 stool samples provided by bowel cancer patients and healthy volunteers. Their findings showed that the individuals with bowel cancer tended to have higher levels of Fusobacteria, which is linked with inflammation of the mouth and gut. The bowel cancer patients were also found to have lower levels of Clostridia, a form of friendly gut bacteria which helps to digest dietary fibre. It should be noted that the findings demonstrate a link between gut flora imbalances and bowel cancer – not a cause of the cancer. The results were published in the Journal of the National Cancer Institute.
Did you know? Indigo, a natural dark blue powdered plant extract, could help the chronic skin condition psoriasis. Psoriasis is caused by an acceleration of skin cell production. Normally a skin cell matures in 21-28 days but psoriatic cells turn over in 2-3 days and in such profusion that the live cells reach the surface and accumulate with the dead cells still in visible layers (plaques). A 12-week clinical trial, published in the Archives of Dermatology, found that plaques treated with indigo cream showed significant improvement in scaling, redness and hardening when compared with those plaques treated with non-medicated ointment. Furthermore, 74% of patients reported that their plaques were almost or completely cleared after 12 weeks of treatment with indigo cream. n For more information on Indigo Skin Repair Cream, visit www.skinshop.co.uk
Could you go vegan? A new campaign is encouraging people to adopt a plant-based diet for the month of January. ‘Veganuary’ have teamed up with the animal campaigning organisation Viva! to promote the challenge and hopefully raise funds for animal welfare. The campaign will highlight the health benefits of a vegan diet, while informing participants about the positive impact their food choices will have on the lives of animals and the environment. To support people with the transition, the site will provide recipes, shopping lists and meal ideas for each day. n To find out more, visit www.veganuary.com More news continued over ➜
The story behind the brand
As seen on ITV’s ‘This Morning’
on your vision?
Riboflavin contributes to the maintenance of normal vision
Each month we find out the stories behind various health, wellbeing and beauty brands. This month we find out the story behind popular fibre range Lepicol, developed by Peter Jackson (pictured) and manufactured by Probiotics International Ltd (Protexin) LEPICOL was developed by Peter Jackson in 1999. He developed the formulation due to concern for his own bowel health, because of his personal experience with Irritable Bowel Syndrome (IBS). Peter was diagnosed with IBS after a long period of stress coupled with extensive foreign travel. He calls his IBS the ‘sensitive’ type as it was the ‘loose’ variety for most of the time where he had a feeling of urgency several times a day, although this was inter-dispersed with constipation. Over the years Peter tried various medications, natural supplements and lifestyle suggestions but was unable to find any relief. One of the suggestions was to increase his fibre intake. At that time, fibre to Peter meant more wheat fibre but unfortunately he found this insoluble fibre too harsh for his sensitive bowels and his symptoms worsened. Peter began to lose weight and felt very tired. He was concerned that he was not digesting his food or absorbing nutrients effectively. He was dedicated to finding a ‘natural remedy’ to help manage his IBS symptoms. After much research and consultation with past contacts in the health food industry he discovered three natural ingredients: the gentle psyllium husk fibre, prebiotics and probiotics which, when mixed in the right proportions, finally gave relief to his symptoms. Peter saw improvement within two to three days but understands that this will be different for everyone. Peter is happy to report that he no longer experiences any of his IBS symptoms. He firmly believes in the saying that ‘food truly is your medicine’ and continues to work with Probiotics International Ltd.
Ayurvedic wisdom Want to try some Ayurvedic wisdom this winter? Let coriander and ginger be your new friends this season to keep colds at bay and stimulate digestion. Add to tea for a spicy brew or sip with warm water and lemon throughout the day. Tip courtesy of Barberyn Ayurveda Resorts in Sri Lanka (www.barberynresorts.com) January 2014
TRY ME! Did you know that MaxiFocus can help you to maintain your normal vision? MaxiFocus is a sublingual spray that is sprayed into your mouth and contains 24 super nutrients.
Along with Riboflavin, it also contains a high amount of Lutein & Zeaxanthin – these have been identified as two really important ‘carotenoids’, specific for lens and macular health. Because it is a spray it is up to x9 better than taking a tablet and is guaranteed to deliver the highest amount of Lutein, Zeaxanthin and Riboflavin for the lowest cost. Simply take 12 sprays daily, swish around the mouth and then swallow. One bottle will last for about 1 month. The nutrients that absorb under the tongue can be in the eye within 2 minutes!
Also contains L-Taurine, Bilberry Extract, Ginkgo Biloba Extract, Vitamin D, Iodine, Zinc, Selenium, Chromium & much more. Product information
Lutein Zeaxanthin L-Taurine Vitamin E Bilberry Extract Ginkgo Biloba Extract
✔ ✔ ✔ ✔ ✔ ✔
Niacin Vitamin A Vitamin D Thiamin Riboflavin
✔ ✔ ✔ ✔ ✔
Vitamin B6 Folate Vitamin B12 Biotin Pantothenic Acid Iodine Magnesium Zinc Selenium
✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
Copper Chromium Phosphatidylserine Trimethylglycine
✔ ✔ ✔ ✔
Each serving of MaxiFocus contains the same amount of Lutein & Zeaxanthin as approx. 12 CUPS OF BROCCOLI! 30 servings per bottle. MAXIFOCUS is available from your local independent health shop Alternatively call Good Health Naturally on 0800 015 1580 or visit www.GoodHealthNaturally.com
Trade Enquiries – call Wholesale Health Ltd 01606 889 905
Smoothie of the month
Green smoothies are a great way to infuse your body with nutrients every day. This recipe is designed to boost your mood and beat depression. To find out more about this, take a look at our in-store feature on depression on page 28. 1 banana 1 tbsp ground flaxseed Handful of blueberries Handful of organic spinach 1 tsp of honey 2 tbsp Greek yogurt 1 cup of unsweetened almond milk
Sally says: “Bananas are high in tryptophan which is needed to produce serotonin, a neurotransmitter that enhances mood. They also contain high levels of vitamin B6 which helps with the synthesis of tryptophan to serotonin. Greek yogurt is full of protein which triggers the production of dopamine, another neurotransmitter that leads to an increased sense of happiness and wellbeing. Flaxseeds are bursting with nutrition! They are full of B vitamins and contain excellent levels of the essential fatty acid omega-3, which is linked with boosting mood and depression. Blueberries are a great natural antidepressant due to their high levels of anthocyanins which give them their deep blue/purple colour. These antioxidants are great at helping to fight inflammation and ward off depression. Spinach is a great source of folate (folic acid) which also increases serotonin. Deficiency of this vitamin is common with people who suffer from depression so increase your levels with this mouthwatering smoothie!”
n To find out more about Sally, visit www.sallywisbeynutrition.co.uk or follow her on Twitter: @wizznutrition
Time for tea? A new study has concluded that younger children may safely drink up to two cups of tea a day, while older school-aged children can consume up to three cups. The review was carried out by independent public health nutritionist and dietitian, Dr Carrie Ruxton and published in the Journal of Human Nutrition and Dietetics. Six randomised controlled trials were examined, which looked at the effects of caffeine on cognition, behaviour and mood in children. These studies suggested that caffeine improved mental performance in terms of attention. In addition, 13 observational studies were evaluated as well as official guidance on caffeine consumption. Dr Catherine Hood from the Tea Advisory Panel (TAP) commented: “Taken together the studies provided evidence that when consumed in moderation, caffeine is unlikely to cause harmful effects. The review advises that caffeine intake should be restricted to 2.5mg/kg body weight per day for children four years and above to maximise the potential cognitive benefits and minimise risk in relation to behaviour and sleeping patterns. This equates to up to two cups of tea for younger children or two to three of tea for older school age children.”
Valerian Help! I’m struggling to switch off! The herbal remedy valerian might be just what you need. OK, you’ve got my attention. Valerian is a handy herbal remedy for reducing anxiety and stressrelated disorders. It’s particularly useful for those who struggle to relax and switch off from daily worries. Not only does it calm the mind, it also helps to ease muscle tension – good for those who suffer with frozen shoulder or neck and back pain. Could it help me sleep? Quite possibly! Valerian can help to soothe sleep troubles that are related to anxiety or overexcitement. The bottom line is that this handy herb can benefit any situation caused by nervous overactivity. I feel calmer already! Where do I find out more? Visit www.bio-health.co.uk
Aloe vera may help Alzheimer’s disease US scientists have discovered that aloe vera can help to reduce the symptoms of Alzheimer’s disease and increase brain function. Researchers from the University of Miami’s School of Medicine gave a supplement containing aloe polymannose, also known as acemannan, to a group of Alzheimer’s patients for one year. The patients were tested at three-month intervals and the results showed that 46 per cent of the people taking the supplement demonstrated cognitive improvements. The researchers also discovered a significant reduction in certain cytokines and inflammatory factors among the patients. This relates to a reduction in neuroinflammation which has been found to be symptomatic in Alzheimer’s disease. n The findings were published in the Journal of Alzheimer’s Disease.
The sunshine vitamin
Your daily dose of sunshine... guaranteed DLux oral sprays
For everyone whoâ€™s concerned about sunlight deprivation due to insufficient daily exposure.
Vitamin D plays an important role in the development and maintenance of healthy bones, teeth and the immune system. Available from all good health stores nationwide.
For more information please contact us at www.betteryou.com or call 0114 220 2229 BY123_HP Dlux ad AW.indd 1
Unleash the warrior! For authentic healthy snacks try Kintaro, whose new and updated range includes another UK first: Bite Size Pop Rice Snacks! Tell me more! The entire range is vegan, gluten-free, dairy-free and free from preservatives and additives! Popped rice snacks in various flavours combine to make a low fat, healthy snacking alternative that is delicious and capitalises on today’s growing trend for tasty yet healthy convenience Available in: Blueberry & Cranberry, Strawberry & Gojiberry, Nut Attack and Banana & Chocolate flavour Available from? Independent health food stores. Ask in-store today or visit www.kintaro.co.uk
What’s new? BlueberryActive! Why so good? To complement the well-known and loved CherryActive comes the new BlueberryActive. 100% concentrated with no added preservatives, this glorious-tasting, premium quality blueberry concentrate contains the juice of over 1,250 blueberries in each 210ml bottle Tell me more! A 30ml serving counts as one of your five-a-day and is a rich source of antioxidants, vitamins and minerals Available from? Independent health food stores
You’ll Love GREAT BUYS AT YOUR HEALTH STORE
What’s this? Benzoin Oil from Natural by Nature Oils is perfect for the winter months when coughs, colds and flu begin Why so good? Benzoin has a sweet, vanilla aroma and is warming and energising. It is useful for respiratory problems such as colds, coughs and asthma. It is also calming and comforting to give you a lift as the days turn colder and the evenings draw in How should I use it? In an oil burner, mix in a cream for a chest rub or in the bath Available from? All good independent health food shops. Call 01582 840848 or visit www.naturalbynature.co.uk
Have you tried? Pharmepa® Restore & Maintain from Igennus Healthcare Nutrition Why so good? Pure EPA omega-3 from fish oil helps to regulate tryptophan and serotonin for effective mood support, at a dosage of 1g daily for three months. Pharmepa® supplements contain EPA-only omega-3 from wild anchovies, offering five times stronger EPA concentration than standard fish oils. Step 1 provides a three-month loading dose and step 2 is ideal for maintenance How much? £19.99 to £29.99 for 60 capsules Available from? Independent health food stores and direct from shop.igennus.com
Want to detox and lose weight? Try Lifestream Spirulina Blue Tell me more! This product has 50% more bioavailable phycocyanin for more energy to help you exercise more for weight loss! Spirulina is 60% pure protein and the most nutrient-rich superfood on the planet. Lifestream Spirulina Blue is the only spirulina with 23% pure phycocyanin, plus a natural vanilla coating for a great taste! How much? £19.95 for 200 tablets and £44.95 for 500 tablets Available from? All Revital stores and premium independent health stores. Call free on 0800 157 7384 or visit www.planethealth.uk.com
What’s this? Bioflavia organic red wine grape skin powder is made from organic red wine grape skins sourced solely from the world renowned Niagara Ontario wine region Why so good? Packed full of antioxidants, a single 10g serving of Bioflavia contains 11,000 ORAC units. Bioflavia is a convenient, cost effective and delicious way to get a super-boost of antioxidants in your diet Available from? Independent health food stores. Call 0141 416 8888 or visit www.bioflavia.co.uk. Please quote bio10 when ordering to claim a 10% discount
Want some nutritional goodness? Try the 9bar range Why should I try it? Seeds are one of the most dense sources of nutrition. And the most convenient, wholesome and delicious way to get your essential seed hit is 9bar. All seven varieties provide a great source of natural nutrition and energy with a unique and delicious blend of wholesome seeds like sunflower, pumpkin, poppy, sesame and hemp and, what’s more, they are all gluten and wheat-free How much? 68p for 50g Available from? Independent health food stores and online at www.9bar.com
Your Healthy Liv (Consumer) Advert Paths.pdf
COLLEGE OF NATUROPATHIC MEDICINE
TRAINING SUCCESSFUL PRACTITIONERS
CHANGE CAREER Become a health practitioner by studying for a CNM Diploma in: Nutrition Postgraduate Naturopathy and Short Acupuncture Courses Herbal Medicine are also available Homeopathy Full and part-time courses Colleges across the UK 01342 410 505 www.naturopathy-uk.com
Top tips for a healthy detox By Naturopath Rebecca Edwards for the College of Naturopathic Medicine
The perfect post-party remedy Those who might have celebrated the New Year a little too enthusiastically might want to consider upping their magnesium intake. Andrew Thomas, founder and managing director at BetterYou, said: “After a night of festive excess, your body will inevitably pay the consequences. But a decent-sized dose of magnesium, quickly absorbed through the skin, might at least make the next day that little bit more bearable. Alcohol is known to deplete a number of vitamins in the body, including magnesium, so topping up on this important mineral is an important step in helping to reverse some of the effects of a hangover – like muscle tension and headaches." Magnesium plays a major role in relaxing muscles, particularly in the neck and shoulders, thus helping to ease hangover-induced headaches. It also prevents platelet aggregation, which helps to avoid the thickened blood and tiny clots that can cause blood vessel spasms and the pain of a tension headache and hangover. n For more information, visit www.betteryou.uk.com
Post-Christmas is a great time to have a ‘detox’ – assisting your body to cleanse itself of metabolic by-products and toxins which have accumulated over the festive season. This means staying away from alcohol, sugar, dairy and processed foods in general. Consume foods in as close to their natural state as you can. A sample menu includes:
Breakfast: porridge made from whole oats soaked in water overnight topped with cinnamon, berries, chia seeds and coconut milk.
Morning snack: oatcakes spread with hummus.
Lunch: mixed leaf salad containing chopped fresh vegetables, a hard-boiled free range egg and some lemon juice.
Afternoon snack: a handful of mixed unsalted, raw nuts and seeds and a piece of fruit. Dinner: lentil and vegetable soup. This diet avoids foods which the body finds difficult to digest, such as meats and processed grains. Eating regularly is important to balance blood sugar levels (preventing energy fluctuations) and to avoid cravings for carbohydrates and sweet things.
Drink water Consume at least two litres of filtered water throughout the day. Avoid caffeine. Rather than coffee, experiment with herbal teas. Nettle and dandelion are particularly good for detoxing. Rooibos is full of antioxidants.
Look after your liver The liver is the organ which acts as a filter, trapping and processing any ingested toxins. Liver-friendly foods include dark green leafy vegetables, seeds, nuts and eggs. Supplements can be beneficial to boost and support liver function. A herb called Silybum Marianum (Milk Thistle) has been clinically proven to increase liver detoxification pathways and protect the health of the liver.
Sleep well Getting enough sleep is also key to good health and healing. When you are at rest, your body is doing its regeneration and repair work. Make sure you are getting at least eight hours’ sleep a night.
Exercise Don’t forget that exercise is important to boost metabolism and release moodlifting endorphins. Ideally you should try to stick to a detox plan for at least two weeks to discover what a difference it makes to you, but this information is a guideline only. See a qualified naturopathic practitioner if you want a plan designed especially for your needs!
CNM trains students for careers in natural therapies. www.naturopathy-uk.com 01342 410505
Diabetes concern The International Diabetes Federation (IDF) has predicted that one in 10 of the world's population will have diabetes by 2035. The federation estimates that people living with the condition will surge from 382 million to 592 million people by 2035, many in low and middle income countries and the majority under 60.
OMEGA-3, VITAMIN D for kids and adults alike!
Awardg Winnien! Tast
Why Choose Nordic Naturals? ■ #1 Fish Oil in the United States† ■ 1000 I.U. vitamin D3 per serving ■ Triglyceride form for up to 70% better absorption
than ethyl ester omegas* ■ Third-party tested for guaranteed purity ■ Supports heart, brain, joint, and immune health
Committed to Delivering the World’s Safest, Most Effective Omega Oils ™
nordicnaturals.com/uk † Based on SPINS scan data
* Dyerberg J, et al. Bioavailability of marine n-3 fatty acid formulations. Prostaglandins Leukot Essent Fatty Acids 2010 Sep;83(3):137–141.
toxins! Take out the
Resolve to start the New Year the healthy way with our top detox tips
s we welcome the New Year, many of us will be making resolutions to follow a healthier lifestyle, particularly after the excesses of Christmas. A detox is a great way of giving your body a good clean and removing any toxins that may have built up. We ingest toxins in various ways: through food and drink, via airborne pollutants such as exhaust fumes, and through applying cosmetics to our skin and dyes to our hair. We expel these toxins through our bowels, urinary tract and lungs. But what happens if these exit routes are overloaded or under functioning?
Keep the exits clear!
“The body has emergency exit routes that can be used if the proper ones aren’t working well,” explains Alison Cullen, education manager with A. Vogel (www.avogel.co.uk). “These are the skin and the mucous membranes. A good indication that you are overflowing with toxins is if your skin breaks out and you are full of persistent catarrh.” So how do we improve things? Alison recommends getting out in the fresh air every day in order to clear your lungs. She also advises drinking at least 1.5 litres of still water daily to flush toxins out through your urinary tract. And make sure your bowel is working daily. If it isn’t, take some fibre and psyllium husk to clear it. If this isn’t enough, try a natural laxative to get things going. Continued over ➜
The benefits of juicing Juices are especially effective when it comes to cleansing your system. “The health benefits of juicing date back thousands of years,” says Tanya Alekseeva, raw food and detox expert, and founder of www.betterraw.com. “Today we are spoilt with scientific research to verify the healing power of juice and the technology to make our own fresh juice at home. Juicing separates the hard-to-digest pulp from the liquid, which contains highly digestible vitamins and minerals. This liquid is not only packed with more nutrition than you can consume at once eating whole vegetables, but it is highly hydrating and cleansing for your organs. Every time you drink juice, you are creating a direct pathway for the nutrients to your cells. When juicing for strict health goals you should try to invest in a high quality juicer. The more advanced your juicer, the more minerals you will extract, the longer your juice will take to oxidise, and the better it will taste.”
RECIPE SPONSORED BY
Looking for a juicer? Try the Green Star Elite from Tribest Why so good? This juicer features extra-long Jumbo Twin-Gears that deliver maximum juice yield of the highest quality, richer in taste and deeper in colour than any other juicer. Tell me more! The Jumbo Twin-Gears include bio-ceramic magnets within their cores which pull maximum minerals into the juice. They also work to greatly reduce the oxidation process so that, unlike with conventional juicers, your juice will stay fresh for up to five days, not hours Available from? Online at www.tribest.co.uk
You’ll Love GREAT BUYS AT YOUR HEALTH STORE
ING AND FOR DETOX SHAPE GETTING IN
Super greens banana and date smoothie INGREDIENTS 200-250ml of rice or almond milk
What’s this? P73 Oreganol is a chemical-free extraction from mountain-grown wild oregano plants and contains over 75% carvacrol – a powerful but safe phenolic compound well-known for its germkilling properties Why should I take it? The product offers essential aid during a detox programme and helps to reduce bloating, flatulence, diarrhoea and much more. Ideal for travellers and situations where food cleanliness and hygiene is questionable Tell me more! Scientific studies have shown it helps combat detrimental bacterial, parasitic and fungal organisms (like candida) which disrupt normal digestive function Available from? Independent health stores and online at www.oliveleaf.co.uk or call 01664 485001
Have you tried? HealthSpark’s Green Coffee Complex Why so good? This slimming supplement contains a combination of Green Coffee (50% chlorogenic acid) plus superfoods such as wheat grass, chlorella, spirulina, beetroot, grape seed extract, goji berry and pomegranate Why green coffee? Scientists have identified that the active ingredient in green coffee extract, chlorogenic acid, can help to promote weight loss and positively influence blood sugar levels. One trial pointed to a 10% reduction in body weight over 22 weeks and another study, presented to the American Chemical Society in April 2013, demonstrated a significant doseresponse effect on blood sugar levels Available from? Independent health food stores
1 banana 2 dates One cup of English spinach 1 serving of Synergy Naturals Supergreens 1 serving of Sun Warrior Vanilla Plant-Based Protein
This recipe was devised by nutritionist Rick Hay. Rick says: “This sweet, green, mean, immune-fighting and energy-boosting machine is bursting with phytonutrients, enzymes, amino acids, vitamins and minerals. Your delicious green shake is great for breakfast to put some power into your step ready for the day ahead!”
Synergy Naturals Supergreens and Sun Warrior PlantBased Protein Powder are both available from your local independent health food store. Call 03456 58 58 58 or visit www.xynergy.co.uk for more details. www.yourhealthyliving.co.uk
Take out the toxins! ➜ Continued from page 14
Reduce the pressure
“There are several good remedies that you can take if you feel you’ve asked a lot of your system recently,” says Alison. “How will you know if your system is under pressure? Are you tired and lethargic, feeling chubby and bloated, and maybe even nauseous after certain foods? Your liver might appreciate a tonic. Do you feel that you’re retaining fluid, with puffy eyes in the morning and lower back pain? Possibly your kidneys need a boost.” n Take milk thistle complex to cleanse and tone your liver.
Try these! Cucumber cooler Serves 2 2 large cucumbers 1 cantaloupe melon 2 limes
n Take solidago complex to strengthen your kidneys.
Small bunch of mint
n Drink nettle tea to cleanse your bloodstream and remove uric acid from your joints if you’re creaking a little.
7 ways to detox your system Robin Swallow, owner of Manna (www.mannav.com), a Londonbased vegan restaurant, shares her top detox tips 1. Try lightly steamed vegetables. 2. Since nature’s plants are in their deeper parts at this time of year, root vegetables like carrots, turnips, onions and potatoes can offer the basis for wholesome stews and broths. Also, on cold or wet days, vegetable soups are not only warming but nutritious and easy to digest too. 3. Eat as much raw fruit or vegetables (salad) as possible – cooking is thought to denature the enzymes naturally present in food. According to raw foodists, enzymes are the life force of a food, helping us to digest food and absorb nutrients. 4. Choose natural, organic vegetables to help eliminate chemicals such as GMOs, pesticides, preservatives, stabilisers, artificial colours and flavourings. 5. It’s also important to increase your fibre intake, as this is vital for maintaining the bowels and colon. Many vegetables are high in fibre including broccoli, cabbage, carrots, greens, etc.
Method 1 Prepare all the vegetables for juicing by slicing them lengthwise into roughly 2cm thick strips. 2 Juice all the produce by feeding it a slice at a time through the chute. Use the plunger as needed. 3 Serve immediately over ice.
Top Tip: Remove the rind from the cantaloupe before juicing, but you can leave the seeds – they will juice easily and add an extra punch of flavour and nutrients to your elixir. You can also either juice the full lime along with its zest or squeeze the juice out using a citrus press. Recipe courtesy of Tribest in conjunction with Tanya Alekseeva (www.tribest.co.uk)
Carrot salad 5 carrots – cut in half lengthwise and then on the angle into 3cm slices 1 handful of hazelnuts 1 tbsp cumin seeds
6. Add seeds and beans to your food, as they’re excellent detoxifiers. Try sesame and sunflower seeds as well as mung beans and red adzuki beans, which aid the kidneys.
3 tbsp olive oil
7. Grains are also an important ingredient for detox, as well as acting as an excellent staple in the winter diet. Millet, for example, is a good body heater whilst also being rich in magnesium and silica, which helps to cleanse and lower acidity in the body. Quinoa, meanwhile, supports the kidneys.
¼ bunch of fresh coriander
½ cup of mixed sprouts
Salt and pepper to taste Method 1. Toss the carrots and cumin seeds with the olive oil. 2. Roast in an oven preheated to 280°C until the carrots start to brown on the edges (about 15-20 minutes). 3. Remove from the oven and toss in the hazelnuts. Cook for five more minutes. 4. Remove from the oven and allow to cool. 5. Add the remaining ingredients and season with salt and pepper to taste. Recipe courtesy of Manna restaurant (www.mannav.com)
Therapy of the month
Reflexology Give me the lowdown! Reflexology is a complementary therapy based on the belief that there are reflex areas in the feet and hands which are thought to correspond to all organs and parts of the body. Some practitioners may also include work on points found in the face and ears. Reflexology works on an individual basis and may alleviate and improve symptoms such as everyday stress and tension. What should I expect? During a typical session the reflexologist will take a detailed medical history. Sessions are usually performed in a comfortable chair or couch. If it is to be performed on the feet, the client will be asked to remove footwear and socks but other forms of reflexology require no removal of clothing. The practitioner will make a visual and tactile examination of the area to be worked before beginning the precise reflexology massage movements using their thumb and fingers. Reflexology can be a wonderfully relaxing experience where you can take time out from everyday pressures. The therapist’s expert touch will help you relax which can help improve mood, aid sleep and relieve tension. The result is an overall sense of wellbeing. How can it help? Reflexology is often used on a regular basis to maintain the natural balance within the body and help prevent problems arising. However many people use reflexology to aid fertility, stress, migraines, insomnia, IBS, hormonal imbalance, digestive disorders and joint pain. More information: Reflexologist Anne Baker can be contacted on 07929 355 215 or via her website: www.reflexologybyannebaker.co.uk
A holiday hideaway If you’re prone to the winter blues, a Hibernation Break in Cumbria could be just what the doctor ordered! Parties of up to eight guests can stay at Beech House Holidays’ converted 18th century Threshing Barn, enjoying Cumbrian breakfasts each day, logs for the wood-burning stove and the use of a grocery delivery service. Guests can even choose to have a ‘digital detox’ and hand over phones, tablets and laptops on arrival, so they are truly out of contact with the world during their stay. The holiday is available throughout January and February. n For further information visit www.beechhouseholidays.co.uk
Try this! Treat your skin! An exotic new day package, Love Your Skin, will be available throughout February at Eden Hall Day Spa in Nottinghamshire. This indulgent experience includes a 40-minute mini frangipani wrap and a soothing face and scalp massage. Tahitian coconut and frangipani flowers are soaked together to produce the Monoi used in the body wrap – a combination traditionally used by Polynesian women to protect and nourish their skin. Also included in the package is a three-course lunch plus full use of the saltwater vitality pool, water therapies, heated rooms, gymnasium, exercise and relaxation classes and relaxation lounges. n For more information visit www.edenspa.co.uk
For an early morning whole body boost, try making your own SLS-free shower gel, as supplied by Joannah Metcalfe, consultant aromatherapist at Base Formula Ltd (www. baseformula.com). “To 20ml of fragrance-free gel, add three drops of lime and bergamot essential oil, three of sandalwood and one drop of rosemary. If your skin is dry you can add 2ml of jojoba or sweet almond oil. Shake well and use as normal. With a stimulating, uplifting scent, this gentle, moisturising gel offers you a lovely start to the day without any harsh chemicals on your skin.”
NEW TROPICAL FLAVOURS FROM FAITH Faith in Nature have added two luxurious new tropical flavours to the range - fresh new Pineapple & Lime range bursting with citrus flavours and new Coconut range, a soothing aroma packed with organic coconut. Part of our award winning natural beauty collection, all our products have been created with natural ingredients to care for you and the environment.
Part of our award winning natural beauty collection, all our products have been created with natural ingredients to care for you and the environment.
Pineapple & Lime
available in Shampoo, Conditioner and Shower Gel/Foam Bath, Hand Wash and Soap.
available in Shampoo, Conditioner, Shower Gel/Foam Bath, Hand Wash and Soap.
Vitamin D and its importance to immunity DR ELISABETH PHILIPPS PhD BSc (Hons) BSc Nut Med FNTP is a nutritional therapist who runs her own busy nutrition consultancy Hartwell Nutrition VITAMIN D is commonly known as the ‘sunshine vitamin’, as our primary source of vitamin D is made when skin is exposed to UVB sunrays. Vitamin D3 (cholecalciferol) is the natural form that we make from sunshine or ingest from foods. The liver and kidneys naturally turn vitamin D3 into calcitriol, a very powerful hormone that can trigger over 200 genes including ones that are involved in the immune system. This means vitamin D is not just important for healthy bones but also in maintaining a healthy immune system. Deficiency has been linked to many conditions including rickets, osteoporosis, asthma, heart disease, depression, multiple sclerosis and cancer. Vitamin D is instrumental in a healthy immune system response to destroy invading pathogens like viruses, including the influenza (‘flu) virus. Deficiency means the immune system cannot function properly so viruses and winter bugs can take hold. By far the most effective way of getting enough vitamin D is through skin exposure to UVB sunrays for 15 minutes every day. However, during October-April there is not enough sun for vitamin D synthesis. Clothes, sunscreen, cloud cover, smog and windows also block vitamin D skin
synthesis so many people do not make enough vitamin D even in summer months. The current Recommended Daily Allowance (RDA) for vitamin D is 200IU, although there are moves to increase the RDA to reflect the need to combat vitamin D deficiency. Many health professionals now recommend adults need a daily dose of around 1,000-4,000IU.
Foods sources can provide moderate amounts of vitamin D3, mainly found in oily fish, eggs and mushrooms. However the levels of vitamin D found in food do not necessarily cover the daily requirements so a supplement, such as natural vitamin D3 capsules or mouth sprays, is often advised. www.hartwellnutrition.co.uk
How to activate the lymphatic system CHARLOTTE WATTS is an award-winning nutritional therapist, yoga teacher and author of The De-Stress Diet ENCOURAGING LYMPHATIC SYSTEM ACTION is a very effective way of supporting our body’s immune response. The lymphatic system helps to remove things like bacteria and toxins from the body, which is crucial for immunity. Poor lymphatic flow can leave us feeling sluggish and tending to poor skin health, water retention and difficulty getting over infections. Dry skin brushing is a simple and effective way of stimulating the lymphatic system as it is distributed all over the body, reaching right out to just under the skin. Dry brushing is best done before a bath or shower. Using a dry body brush, brush your skin using broad strokes in an upward motion towards the heart. Ensure the brush is firm – it can feel quite strong at first but you’ll soon get used to its stimulating effect. If you also rub in a good quality massage oil like almond, jojoba or unrefined sesame oil straight after bathing before you dry, the addition of oil being driven into your skin away from water can also give you very smooth skin and help reduce cellulite.
Adding essential oils like lavender and rosemary add to the detoxifying effect. Another way of helping the lymphatic system is through regular daily exercise; our lymphatics don’t have their own pump like the bloodstream so they rely on regular movement throughout the day. Immune responses suffer when we sit on our bottoms for too long! Walking a minimum of two miles a day will get things moving and do wonders for your immunity. Pilates, tai chi and yoga can all help with
this too. Yoga is particularly good for the lymphatics because the various postures can help to open up areas such as the armpits, the groin and under the jaw, which can all feel congested when our immunity is low. Movements that include stretching, compressing, decompressing and rubbing into these areas are great for preventing our detoxification capacity becoming stagnant. www.charlottewattshealth.com
The importance of balance DR ZHANG TAO
is a practitioner of Traditional Chinese Medicine at Zen Clinic in London
THE BODY’S IMMUNE SYSTEM needs to be balanced; it cannot be deficient or overly enhanced. Traditional Chinese Medicine (TCM) can be used to stimulate the internal environment system of a person in order to achieve the right balance, therefore supporting the normal immune function. 22
In Western medicine, immune system problems are diagnosed through blood tests in order to identify the issue. However, in TCM, we use pulse reading, which enables us to tell if the patient’s vital energy (QI) is deficient, something which often leads to a weak immune function (again, this is the name from Western medicine). We would usually use a combination of acupuncture and herbal medicine to help people improve their vital energy and therefore strengthen their immune system. There are two key things that must be considered to improve a weak immune system or help maintain a strong immune system. Both diet and exercise make a big
difference and the relationship between the two must be considered. In the winter season, for example, people generally do a lot less physically, and yet eat the most high calorie and high fat foods. This can potentially put their immune system at risk, as it does not balance. When we are less active; lighter, healthier foods should be eaten in order to achieve balance and support the immune system. Exercise in the winter should not be too extreme, it should be slow and light exercises in order to preserve the body energy through the colder season. www.zencliniclondon.co.uk
Natural immune system protection against colds, flu & illness Times to support immunity: s¬ s¬ s¬ s¬ s¬ s¬ s¬
7HEN¬RUN¬DOWN 7INTER¬MONTHS 3PORT¬¬lTNESS¬TRANING 4RAVEL (IGH¬POLLEN¬COUNT 3CHOOL¬AND¬EXAM¬TIME $ETOXING¬
"EE¬0REPARED¬CONTAINS s¬ s¬ s¬ s¬ s¬ s¬ s¬
"EE¬0ROPOLIS "LACK¬%LDERBERRY /LIVE¬,EAF "ETA¬'LUCANS !CEROLA¬#HERRY !STAXANTHIN¬-!8 2EISHI¬-!8
Three great ways to help support your immune system
All year round immunity with
Warmth and comfort with
Something to chew on with
“It’s hard to stay healthy when you’re looking after a family and have a busy lifestyle. That’s why I take Sambucol. Sambucol is a great tasting supplement I use all year-round to keep my family’s immune system healthy. I love it and recommend it to all my friends.” Carol Vorderman
Sambucol contains Black Elderberries as well as Vitamin C and Zinc, which help support the immune system and offer antioxidant protection. Sambucol is backed by 9 years of scientific studies.
AVAILABLE FROM ALL GOOD HEALTH FOOD STORES OnLInE FROM SAMBuCOL.CO.uk
Immunity, gut health and probiotics NATALIE LAMB, DIP NT, is a
technical advisor with Protexin Probiotics
A GOOD, HEALTHY IMMUNE SYSTEM is paramount for optimum health and vitality all year round. Did you know that up to 70% of your immune cells are located in the gut1? It is imperative therefore, that it is working well to help fight off any nasty bugs. We are home to trillions of different microorganisms, mainly located within the digestive tract. A healthy balance of beneficial bacteria plays an essential role in supporting a strong protective immune
system2. A healthy balanced gut flora could be compromised if busy fighting bugs, by antibiotic therapy, travel, stress, excess alcohol or a period of inadequate nutrition. The immune system needs a range of nutrients to function optimally. These should be able to be obtained through a varied whole food diet. A healthy gut flora is essential to help digest and absorb this food effectively over a healthy gut lining. Simple sugars and refined carbohydrates (breads, pasta, biscuits, cakes etc) are known to feed unwanted bacteria and yeast in the gut, encouraging their growth over beneficial immune supporting strains. An effective solution to topping up levels is to take a good multi-strain probiotic supplement. Probiotics are live microorganisms that, when administered in adequate amounts, confer a health
benefit on the host (FAO/WHO 2001). They are naturally present in live fermented foods such as yogurt, kefir, sauerkraut or tempeh, but are more often taken in a standardised easy-to-consume food supplement. Taken for three months, a multistrain probiotic supplement was shown to significantly shorten common cold episodes by almost two days and reduce the severity of symptoms by 23%3. 1. Vighi G, Marcucci F, Sensi L, Di Cara G, Frati F. 2008. Allergy and the gastrointestinal system. Clin Exp Immunol. Sep;153 Suppl 1:3-6. 2. Cartwright P. 2011. Probiotic Allies. How to Maximise the Health Benefits of your Microflora. Prentice Publishing, Ilford. pp40. 3. de Vrese M, Winkler P, Rautenberg P, Harder T, Noah C, Laue C, Ott S, Hampe J, Schreiber S, Heller K, Schrezenmeir J. 2005. Effect of Lactobacillus gasseri PA 16/8, Bifidobacterium longum SP 07/3, B. bifidum MF 20/5 on common cold episodes: a double blind, randomized, controlled trial. Clin Nutr. Aug;24(4):481-91.
You’ll Love GREAT BUYS AT YOUR HEALTH STORE
Wise buy! Manuka Health’s Manuka Honey Syrups are an all-natural formula designed to help target winter ills and chills Why so good? The MGO™ 400+ Adult’s Syrup is certified to contain at least 400mg/ kg of dietary methylglyoxal or MGO, the natural compound responsible for the remarkable properties in manuka honey. Dietary methylglyoxal is found in significant quantities in only some manuka honey produced from the wild, uncultivated manuka plant in New Zealand. The new MGO™ 250+ Kid’s Syrup has a sweet liquorice flavour meaning you can protect the whole family this winter Available from? Health food stores and online. www.genuinemanuka.com
What’s this? GeloRevoice® is for the persistent sore and irritated mouth and throat Why so good? When persistent throat complaints like pain and hoarseness develop, GeloRevoice® throat lozenges provide a sustained, protective, soothing and moistening effect over the irritated areas of the mouth and throat to relieve symptoms How much? £7.99 to £9.99 for 20 lozenges Available from? Ask in your local health food shop or pharmacy. www.logixxpharma.com
Looking for a multi-strain probiotic? Try Bio-Kult Why should I try it? Bio-Kult is a scientifically developed, advanced multi-strain probiotic formula containing 14 live bacterial cultures which are proven to survive the high acidity of the stomach. Bio-Kult does not need to be refrigerated and is suitable to be taken alongside antibiotics, by babies, toddlers, children and when pregnant, when travelling, by vegetarians and as part of a healthy diet Available from? Independent health food stores. Call 01460 243230 or visit w ww.bio-kult.com
Using only the most aromatic sour cherries from farmers in Germany and Austria (Morello Cherry and St. Lucie), our Cherry Nectar contains valuable phytonutrients (flavonoids - secondary plant substances), which have an antioxidative and anti-inflammatory effect and help support the vascular system. It also contains a high content of vitamin C and zinc (to build connective tissue and to strengthen the immune system), folic acid (for healthy cells), and calcium and iron to help strengthen the muscles.
Only wild blueberries have the typical taste and unique aroma that are used in Rabenhorst’s Blueberry Juice, providing an unexcelled aromatic full bodied fruit taste with a perfect balance between sweetness and natural acidity. Containing a huge amount of antioxidant polyphenols, scientific studies indicate that good nutrition with sufficient antioxidants can protect our cells in a particularly efficient way.
Hand-picked fruit Essential source of vital vitamins, minerals & trace elements Responsible & ethical farming Available from your local nutrition and healthy lifestyle retailers. Call Tree of Life on 01782 567100 for your nearest stockist or visit: www.treeoflife.co.uk
You asked: “I have attended hospitals for over 20 years with an overactive thyroid and now an underactive thyroid. Are there any natural supplements I could try? I currently take 150mcgs of Levothyroxine daily.” Joannah Metcalfe answers: “I’m sorry to hear that your thyroid gland is now underactive. I assume your levels aren’t yet balanced, and you’d like to know of anything that might help achieve the balance alongside your medication. n Iodine is required for healthy thyroid function but many of us are severely deficient in iodine unless our diet is high in fresh seafood and seaweed. I’d recommend taking nascent iodine - a supplemental form that is recognised by the body as the same iodine used by the thyroid, and which is readily absorbed.
You asked: “Help! I’m in my early 30s and I’ve started to get fine lines around my eyes. Is there anything I can do to minimise their appearance?” Pat Hume answers: “Don’t panic, help is at hand. We are born with beautiful, soft, plump skin. Our skin is made up of, amongst other components, collagen and elastin fibres which give the skin its elasticity and strength. These form the building blocks of our skin. As we get older, our skin ages as well, and the building blocks gradually collapse, our skin becomes drier and fine lines start appearing. The skin in the eye area is thinner and drier than on any other part of the face: this is the first place where fine lines and wrinkles start. The eye area needs moisturising to remain plump, and smooth. Using an eye cream with hydrating ingredients will help keep the delicate skin around the eye area moisturised and plump assisting in smoothing out fine lines. Finding the correct eye cream is important, as a very rich eye cream may lead to puffiness. I suggest trying different eye creams until you find the right one for you. Apply the eye cream with your ring finger and, making sure not to stretch the skin, using a tapping motion, apply a small amount of the eye cream around the delicate eye area.” n Pat Hume is Pravera’s customer advisor. Pravera Ltd distribute lavera, Primavera, Alma Win, Monte Bianco, Sodasan, Florascent, Terre, d’Oc and Organyc. Visit www.pravera.co.uk
Reader Elizabeth won this month’s prize: a lavera Firming Eye Cream (RRP £17.90).
Email your questions to
firstname.lastname@example.org You can also write in with your queries: Your Healthy Living 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.
n There are also ‘thyroid support’ supplements on the market such as Th 207. Please consult the manufacturer and your doctor first though as some are only suited to people taking a maximum daily dose of 125g Levothyroxine. n Finally, aromatherapy can help support symptoms such as anxiety and fatigue, weight gain and low immunity, candidiasis and poor circulation. It is also thought that certain essential oils such as spearmint, peppermint, clove, myrtle, myrrh and geranium have a balancing/stimulating effect on thyroid activity. It may be worth making an appointment with a professional aromatherapist to discuss your particular needs.” n Joannah Metcalfe is the consultant aromatherapist and natural health expert at Base Formula Ltd. Visit www.baseformula.com
You asked: “I’m having digestive troubles with almost all the breads I try, even the gluten-free ones. Please help!” Ingrid Eissfeldt answers: “‘Gluten-free’ does not always mean ‘healthy’. Many gluten-free breads are made with even more additives than conventional bread. You can eliminate the worst by checking the ingredients for xanthan gum, corn, potato starch, sugar and treacle. Beware of ‘high protein’ claims – check for wheat protein. Some people develop an allergy to xanthan gum, with symptoms such as bloating, gas and diarrhoea. Even consumption of a small amount can lead to many trips to the bathroom. The lectins in corn make it only suitable for blood group A. Potatoes are equally loaded with lectins and unsuitable for blood groups A and O. An overconsumption of wheat can lead to leaky gut which is literally when the gut walls become porous and food leaks into your bloodstream causing immune reactions from mild bloating to an autoimmune response where the body literally attacks itself1. You might want to try out breads made from quinoa and peas. Both are naturally gluten-free and a nutritious source of protein as well as being suitable for all blood types. Also, quinoa is the only grain containing all the amino acids.” 1 Drago S et al: Gliadin,zonulin and gut permeability: Effect on celiac and non-celiac intestinal mucosa and intestinal cell lines. Scad J Gastroenterol; 41(4):408-19:2006
n Ingrid Eissfeldt is director of Artisan Bread who make wheat and naturally gluten-free organic bread sold in health food stores and online at www.artisanbread-abo.co.uk
The NEW lavera Hair Care Range
Buy online at www.lavera.co.uk (free postage) or from good Pharmacies and Health Food Shops
Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of knowledge and expertise. This month we speak to Jenny Watson from Energetic Health in Cobham, Surrey
Here to help Independent health store advice on combating depression
epression is a very complex issue and can affect people in many different ways. It is an increasing problem in today’s world where people put a lot of pressure on themselves to succeed. It can be triggered by a major life event such as bereavement or a divorce, or it can be brought on by hormonal imbalances, particularly in women. Lack of confidence and low self-esteem can also be contributing factors. Symptoms of depression tend to revolve around changes to the norm. For example changes in your sleep habits, your appetite or your emotions. A person might find that they are losing interest in the things they used to love or start questioning the bigger things in life like their job or their relationships. Conventional medicine tends to take the form of antidepressants which can have a suppressing effect on the individual. This approach doesn’t get to the heart of the problem or address any underlying issues.
Every case is different Your local independent health store can help by offering a more personal service. We can take more time to ask questions and find out more about the person and their life in order to suggest remedies that may help them. The important thing to bear in mind is that every case of depression is different, so what might work for one person won’t necessarily work for another. It’s not a case of one size fits all. In terms of supplements a good quality 28
high strength omega-3 fish oil can be helpful for depression. Look for one which contains at least 1,000mg of EPA (eicosapentaenoic acid) and at least 600mg or 700mg of DHA (docosahexaenoic acid). L-theanine is another supplement that can also be useful for low level depression. Flower essences and homeopathic remedies can also be beneficial but I would recommend a personal consultation with a practitioner as they need to be tailored to the individual.
Be kind to yourself Other natural ways to help depression include taking more exercise, but the important thing is to find a form of exercise that you enjoy and which makes you happy. Keeping active will help to refresh your energy and hopefully your mood as well. Your mind and body can become quite stuck and stagnant if you aren’t moving around enough. In terms of diet, I would recommend avoiding anything that is too stimulating such as sugar, alcohol and caffeine as well as foods that are processed or chemicalbased. Eating a healthy, balanced diet will help to nourish your body and enable you to feel better about yourself. However, if you have a bad day and find yourself turning to comfort foods, it’s important not to beat yourself up about it. Be kind to yourself and recognise that you can start afresh. Taking positive steps towards helping your depression, rather than suppressing it, can help to bring about a healing change.
ENERGETIC HEALTH COBHAM, SURREY
Energetic Health is based at 33 High • Street, Cobham, Surrey. The store opened four years ago and is run by Jenny Watson and her husband Martin. The store stocks a range of vitamins, • minerals and supplements; herbal tinctures and teas; flower essences and homeopathic remedies plus gluten-free, dairy-free and other foods for special diets. There’s also a wide range of natural beauty and bodycare products to choose from. Jenny is a trained homeopath who is • on hand in the shop to offer help and advice for choosing remedies, as well as personalised consultations at her clinic. contact the store, call 01932 867783 • orTovisit the website at www.energetichealth.co.uk
Jenny is a fan of Your Healthy Living because: “It offers insight for our customers to become more aware of natural products and solutions to help with their return to wellness or prevention of illness.”
Yoga is a great way of calming the mind and strengthening the body. We find out more about this ancient discipline
he ancient practice of yoga originated in India around 5,000 years ago. “The word ‘yoga’ comes from the Sanskrit word meaning ‘to yoke’ or ‘union’,” explains yoga teacher Liz Dillon. (www.bermondseyfayre.com). “It has traditionally been seen as the union of mind, body and spirit.” “There is so much good yoga can do on so many levels,” adds yoga teacher Kevin McDonnell (www. yogaandmassagemallorca.com). “It is truly a science for all. Anyone can access its benefits; many do, and a great deal rave about its effects.” Yoga involves practising a series of postures (known as asanas) and breathing exercises (known as pranayama), as well as meditation. Not only does yoga help to build muscle tone and regulate weight, but it can also improve respiration and circulatory health, improve the flexibility of joints and promote detoxification.
Aro Hā, New Zealand This newly opened eco retreat is located in New Zealand’s Southern Alps. Activities on offer include vinyasa yoga, dynamic strength training, meditation, hiking and therapeutic massage. The daily programme is supported by an organic vegetarian diet designed to aid detoxification. For more information visit www.aro-ha.com
Studies have also shown that a regular yoga practice can help people with high blood pressure, heart disease and lower back pain. “There are so many health benefits to yoga as it is a whole system,” says Liz Dillon. “For example, there is the reduction of stress through learning to breathe in a more relaxed way and integrating movement with the breath. There are certain postures which calm down the nervous system and can support sleep and relaxation. It’s like a gift to yourself. Even just an hour a week can give you more energy.”
A look at the evidence
According to Australian research, yoga can help older people to beat insomnia. A study carried out at RMIT University in Melbourne found that volunteers who practised yoga for at least 25 minutes a day over a 12-week period experienced better sleep patterns as well as improved mental and emotional
health. Evidence suggests that yoga may help depression too. Scientists from Duke University Medical School in North Carolina found that weekly yoga sessions helped to reduce depression in a group of 69 older adults by 40% over a period of six months. And, findings published in the Journal of Physical Activity and Health, have shown that yoga can help to improve brain function. A group of 30 subjects took part in a 20-minute hatha yoga session before carrying out a series of tests designed to test their ability to focus and retain new information. The yoga practice was found to “significantly improve” their speed and accuracy during the tests. So, if you fancy giving yoga a try, why not look up details of classes in your local area. “I would say come with an open mind, wear comfy clothes and do the class at your own pace,” says Liz Dillon. “Go slowly, listen to your body and know that it’s ok that anything you do for the first time will feel unusual. Commit to, say, six weeks and see how you feel.”
Take a look at these newly opened must-visit yoga retreats
Zening Wellbeing Resort, Cyprus
Florblanca Yoga Retreat, Costa Rica
The brand new Zening Wellbeing Resort in the Akamas Peninsular in Cyprus will be holding six yoga retreats throughout 2014. Guests can look forward to a daily schedule of yoga practice as well as Pilates, fitness and meditation classes, plus use of the Veda Spa. To find out more, visit www.destinationyoga.co.uk
This Costa Rican yoga retreat has just opened its doors this month. A new seven-night programme includes individual yoga classes held daily in a beautiful seaside open-air dojo, plus complimentary group yoga and Pilates classes and spa treatments. Visit www.healthandfitnesstravel.com
WITH GOODNESS Blueberries are believed to have the highest antioxidant capacity of all fruit Sapphire Health Blueberry Shots – blueberry & cherry juice drink Great tasting Highly concentrated Over twice the concentration of other blueberry drinks Rich in Vits C, A, E, B complex & more!
January recharge smoothie
ReCIpe SpOnSORed By
Charge into the NewNew YearYear withwith thisthis phytonutrientrich, nutrient-dense smoothie which helps to phytonutrientrich, nutrient-dense smoothie keep satisfied foryou longer. It can whichyou helps to keep satisfied forbe used longer. It can be used as a breakfast as a breakfast meal replacement, or meal when a replacement, oriswhen a handful nuts is a handful of nuts added for extraofprotein, addedinfor extra protein, a meal in itself. meal itself. IngredIents
Available from your local health store www.xynergy.co.uk For more information or trade enquiries call: Xynergy Health Products 01730 813 642
One 15ml Shot of Sapphire Health Blueberry Shots 1tsp cinnamon 1/2 cup fresh or frozen berries of your choice 1 banana 250ml rice milk This recipe was devised by nutritionist Rick Hay. Rick says: “This super healthy smoothie can be used to assist with weight management because it helps to keep you fuller for longer. The banana helps supply energy and the berries assist with both cognitive function and physical performance. “Sapphire Health Blueberry Shots are great in winter when there are less fresh berries about. Berries are packed with vitamins and minerals that will help keep your skin, hair and nails healthy. The antioxidants in berries can also help support your immune and cardio vascular systems and support the brain. “Sapphire Health Blueberry Shots are antioxidant rich with a high Orac score (oxygen radical absorbance capacity that measures levels of antioxidants in a food) to support immune function and cellular health.”
Sapphire Health Blueberry Shots are available from your local independent health store. Visit www.xynergy.co.uk for more details. www.rudehealthmagazine.ie
cholesterol in check
We take a look at the importance of keeping your cholesterol levels balanced for optimum health
holesterol is a fatty substance manufactured by the liver, which plays an essential role in how every cell in the body works. However, if you have too much cholesterol in your blood this can increase your risk of cardiovascular disease. “Cholesterol is the substrate for all of your steroidal hormones, such as oestrogen and testosterone,” explains Dale Pinnock, ‘The Medicinal Chef’ (www.dalepinnock.com). “These hormones are essentially cholesterol that has been pressed into a certain shape so it will fit a cellular receptor site. Cholesterol is also a vital component of the cell membrane.” You may be familiar with the terms LDL and HDL cholesterol – or good and bad cholesterol, however, the fact is that cholesterol is only one single compound. “There is only one type of cholesterol,” says Dale. “LDL and HDL – which stands for Low Density Lipoprotein and High Density Lipoprotein – are just carriers, a type of protein that grabs hold of cholesterol and transports it around. I always liken them to bus routes. One bus route goes into town, the other goes out of town. LDL takes cholesterol from the liver, out into body tissues for use. HDL, on the other hand, takes cholesterol from tissues, back to the liver for breakdown and removal. Hence the belief that a higher percentage of LDL is more likely to lead to atheroma formation, and a higher HDL is likely to be prophylactic.”
Did you know? According to US researchers, lycopene, which is an antioxidant found in tomatoes, could cut the risk of heart disease by a quarter. Scientists at Tufts University in Boston analysed the dietary habits of hundreds of patients over an 11-year period, including how many tomatoes or tomato products they consumed. Their findings showed that regularly eating foods containing lycopene reduced the risk of coronary heart disease by 26 per cent, although this had no effect on the chances of a stroke.
So what can we do to ensure a better balance between our cholesterol levels? “Cholesterol can be managed successfully by diet and lifestyle changes,” says Dr Carrie Ruxton, dietician for the Health Supplements Information Service (www.hsis.org). “For example, eating more fruit and vegetables and eating more fibre and wholegrains.” Continued over ➜ 32
You’ll Love GREAT BUYS AT YOUR HEALTH STORE
ING FOR REDUECROL T S CHOLE
What’s this? Nutiva’s Organic Hempseed Oil Why should I try it? This oil has a delicious, nutty flavour and is cold pressed to retain the delicate omega-3 and omega-6 fatty acids. They are vital for heart function, healthy hair, skin and joints as well as brain function. The oil is also a rich source of vitamin E and is richer in GLA than other hemp oils due to the minimal processing it goes through How much? From £6.99 Available from? Independent health food stores and online from www.nutivauk.com
Wise buy! TIANA High Omega 3 Organic Coconut Butter is an excellent substitute for cooking oils, margarine or goose fat Why so good? Its smooth and creamy texture is perfect for roasting and stirfrying, without any distinctive coconut aroma or taste. It contains omega-3 hempseed oil and is 100% natural, plus it is free from cholesterol and trans-fats, making it a healthier alternative How much? £7.85 Available from? Independent health food stores, Holland & Barrett and online from www.tiana-coconut.com
What’s this? Give your heart a healthy holiday with Bergamet Mega Tell me more! Calabrian citrus bergamot has been used traditionally by Italian locals for decades to support and promote the health of the cardiovascular system. Calabrian Bergamet Mega is the only supplement to contain the extract from this unique area of Italy. Clinical trials have shown that the ingredients in Bergamet may support a healthy cardiovascular system Available from? Independent health food stores or www.bergamet.co.uk
Keep your cholesterol in check ➜ Continued from page 32
“Oily fish such as salmon, mackerel, and herrings are also known to have a favourable influence on HDL/LDL ratios,” adds Dale. “And oats are one of the most effective foods for reducing cholesterol. Their soluble fibre, called beta glucan, can bind to cholesterol in the gut and carry it away before it is absorbed.” Other foods that are high in soluble fibre include beans, pulses, lentils, nuts, fruits and vegetables. For an extra boost of fibre, add one teaspoon of psyllium husk to a glass of warm water. This will help to remove bile salts and lower LDL cholesterol levels. “A daily multivitamin/mineral supplement is also useful,” says Dr Ruxton, “as certain nutrients, e.g. thiamin and magnesium, support normal heart health. As well as diet, it is important to avoid smoking, maintain a healthy body weight, and aim to exercise for 30-60 minutes a day through activities like walking, using the stairs, swimming or going to the gym.” In terms of foods to avoid, mass produced foods and oils containing hydrogenated fats or trans-fats are at the top of the list. Reducing saturated fat in the diet is also recommended, so cut down on cream, butter and lard and cut the fat off meat. Refined carbohydrates such as white rice, pasta, bread and cakes need to be avoided too as they can reduce the production of healthy HDL cholesterol. Sugar is known to raise LDL cholesterol, so try to tame your sweet tooth!
Phosphatidyl choline (or lecithin) improves liver function by supporting the structure of hepatocytes. Lecithin comes from dietary sources such as liver, as well as supplements. Lecithin supplements should contain no GM soya and have 30% phosphatidyl choline, as this is the active lecithin ingredient that supports liver function. Lecithin powder supplements are preferable and can easily be mixed with food such as porridge and smoothies.”
“Plant sterols, including ß-sitosterol, naturally occur in vegetable oils, nuts and seeds, grains, vegetables, fruits and legumes,” says Dr Philipps. “They have a very similar structure to cholesterol so bind to the cholesterol uptake sites in the gut. This prevents the absorption and uptake of cholesterol either from food or waste cholesterol from the liver that is excreted via the gut so balancing cholesterol levels in the body.
Did you know? Co-enzyme Q10 (coQ10) is a powerful antioxidant that has been found to be beneficial for heart health. It helps to protect LDL cholesterol from oxidative damage and re-energises the mitochondria in the heart cells, which is where energy metabolism takes place. Taking medication such as statins has been shown to reduce the body’s levels of coQ10, which is why supplementation is recommended.
Plant sterols can be found in ‘functional foods’ such as margarines and yoghurts. However, these products may contain sterols at higher levels than currently recommended (i.e. not more than 3g plant sterols daily). For this reason eating more plant-based foods and using a lecithin and plant sterol combination powder supplement may be a safer and effective way to naturally regulate cholesterol levels.”
Love your liver
“Liver cells (hepatocytes) carry out numerous important functions including regulating cholesterol levels,” explains nutritional therapist Dr Elisabeth Philipps (www.hartwellnutrition.co.uk). “If body cholesterol levels are high then this may indicate the need for extra liver support.
Our ďƒžrst ingredient is Green Tea
NOT SUGAR OR FRUCTOSE
Natural vitamin C from Acerola Cherry
NOT ASCORBIC ACID
Wholefood based fruit & herb extracts
Organic singleestate matcha powder from Japan
Minerals derived from the earth, not a lab
Citrus Ginger, Dragonfruit & our Original Sencha Blend
Available from your local nutrition and healthy lifestyle retailers. Call Tree of Life on 01782 567100 for your nearest stockist or visit: www.treeoflife.co.uk
Resolve to be greener this year
The greener choice Looking to follow a greener lifestyle? You might want to check out Choose Green, a discounts club that offers savings on healthy, organic and environmentally friendly products. The service supports green businesses that meet high environmental standards by letting them take part in the scheme for free. Not only do members get to enjoy discounts on green products and groceries, the service also offers discounts on a number of healthy activities including outdoor gyms, grocery box schemes, natural cuisine cooking workshops and eco-holidays. n For more information visit www.choosegreen.co.uk
Many of us are making New Year’s resolutions this month. How about resolving to lead a greener, more sustainable lifestyle? Here are some ideas for how to go about doing this: ✽ Don’t use plastic bags when you do your weekly shop – use reusable shopping bags instead. According to statistics, 500 billion plastic carrier bags are used worldwide each year. Each plastic bag takes 1,000 years to degrade, littering the landscape and causing harm to marine animals and birds who can get tangled in them. ✽ Use public transport more or car share to cut down your carbon footprint. Better still, get a bike or do more walking! ✽ Reduce the amount of water you waste each day by opting to shower instead of having a bath. And turn off the tap when you brush your teeth to save even more! ✽ Recycle as much as possible. Between 60 and 75% of all home synthetic waste can be recycled rather than ending up in landfill sites, being incinerated or contaminating the environment. ✽ Make your own compost. Food scraps and garden waste make up 20 to 30% of what we throw away, and should be composted instead. This would keep these waste materials out of landfill sites where they take up space and release greenhouse gases. ✽ Save energy by turning all your appliances off standby when they’re not being used.
It’s easy PC!
Did you know that if your computer has a big, old-style monitor you can reduce its energy consumption by half by switching to a flat screen? Better still, if you switch to using a laptop you will use 90% less electricity!
Time to clock off!
Did you know that most microwaves use more energy powering their digital clocks than they do heating your food? If your microwave has a clock, make sure you keep it switched off when you’re not using it.
Seeing both sides A survey of UK office workers found that the average employee uses 10,000 sheets of paper per year, and as many as 6,800 of those sheets are wasted. Ideally the best way to save paper is to not print anything out, but sometimes this is just unavoidable. If you have to print a document, make sure you print on both sides to save paper.
Could you taste the difference? Koko Dairy Free Original tastes remarkably similar to semi-skimmed cow’s milk, yet it’s totally free of dairy, soya, animal fats and contains a trim 27 calories per 100ml. With less than 2% fat from freshly pressed coconut milk, and zero cholesterol, it not only looks like ordinary milk but you can use it in just the same way. In tea, coffee, with cereals, and in cooking. The light, fresh taste won’t dominate the foods you make, so you’ll nd you can use it as a direct replacement. Koko Dairy Free – a no sacrifice alternative to cow’s milk.
Fabulous ‘free-from’ fare Try these delicious recipes that are free from meat, dairy and gluten
Arame and Cashew Nut Stir-Fry Serves: 4 20g/¾oz arame 1 tbsp kuzu 2 tbsp toasted sesame oil 2 tbsp olive oil 1 onion, finely chopped 2 garlic cloves, crushed 2.5cm/1in piece of root ginger, peeled and finely chopped 2 carrots, cut into matchsticks 2 yellow or orange peppers, deseeded and finely sliced 100g/3½oz Chinese cabbage, finely sliced 150g/5½oz mangetout 200g/7oz/2¼ cups bean sprouts 2½ tbsp tamari soy sauce, plus extra if needed 2½ tbsp rice wine vinegar 2½ tbsp agave syrup
Asparagus soup with mint pesto Serves: 4 1 tbsp olive oil 3 shallots, chopped 700g/1lb 9oz asparagus, woody ends removed and stalks roughly chopped 1l/35fl oz/4 cups vegetable stock or vegetable stock made from glutenand dairy-free stock powder 6 large mint leaves, coarsely chopped Sea salt and freshly ground black pepper FOR THE MINT PESTO:
Heat the oil in a large, heavy-based saucepan over a low heat. Add the shallots and cook, stirring occasionally, for two to three minutes until golden. Stir in the asparagus and cook, stirring occasionally, for three to four minutes until starting to soften.
dd the stock and chopped mint leaves and A season lightly with salt and pepper. Bring to the boil over a high heat, then turn the heat down to low and simmer, covered, for 15 to 20 minutes.
eanwhile, make the pesto. Rinse and carefully M pat the mint dry in a clean tea towel. Heat a dry, heavy-based frying pan over a medium heat. Add the pine nuts and cook, stirring frequently, until just starting to turn golden. Remove from the heat and transfer to a food processor.
dd the mint leaves and garlic and start to blend. A With the motor running, add the oil and blend until the mixture forms a thick, dense sauce. Transfer to a bowl and season with salt to taste.
100g/3½oz/5 cups mint leaves, plus extra to decorate 50g/1¾oz/¹⁄₃ cup pine nuts 2 garlic cloves 4 tbsp olive oil Sea salt
100ml/3½fl oz/scant ½ cup vegetable stock or vegetable stock made from gluten- and dairy-free stock powder 150g/5½oz/1 cup cashew nuts
Soak the arame in a bowl of cold water for about 30 minutes, then drain and rinse. Meanwhile, put the kuzu and one tablespoon of cold water in a small bowl and stir to form a smooth paste, then set aside.
eat both of the oils in a wok or large H frying pan over a high heat. Add the onion and stir-fry for 1 minute, then stir in the garlic and ginger. Add the carrot, pepper and cabbage and stir-fry for two to three minutes. Add the mangetout, bean sprouts and soaked arame and stir-fry for another two minutes.
ix in the tamari, rice wine vinegar and M agave syrup, then add the kuzu paste and stock. Cook, stirring, for another two to three minutes until all of the vegetables are cooked but remain quite crunchy.
tir in the cashew nuts. Check the S seasoning and add extra tamari if needed. Serve hot.
Gluten-free goodness Tree of Life’s range of organic, gluten-free pasta and sauces brings the true taste of Italian heritage to the table. Eight out of 10 Coeliac UK members who sampled the organic, gluten-free pasta and sauces loved the taste and seven out of 10 thought they were equal to or better than their usual brand!
Healthy, tasty solutions Produced in Lombardy, Italy, Tree of Life’s high quality organic gluten-free pasta is made from organic corn and rice flour. Using a strict gluten-free production process, the pasta is also free from lactose, eggs and GMO ingredients so that you can enjoy a healthy, tasty solution to a gluten-free diet. Available in: Fusilli 500g and Spaghetti 500g
The finest, freshest ingredients Tree of Life’s organic gluten-free pasta sauces are produced in Ravarino, near Modena, Italy, using traditional know-how and only the finest and freshest ingredients. The sauces are lovingly prepared soon after harvesting to retain their unmistakable fresh flavour, so you can enjoy that authentic homemade Italian taste every day. Available in three delicious flavours:
Tomato & Basil, 350g Ideal with fusilli or spaghetti, this traditional Mediterranean tomato sauce is enhanced with the delicate taste of basil.
Soya & Vegetable, 350g A good option for those who
prefer a vegetarian diet, this sauce combines tomatoes, soy, carrots, celery and onion and is complemented with chili and herbs.
✓ Lactose-free ✓ Egg-free ✓ No GMO ingredients
Spicy Arrabbiata, 350g Organic tomatoes and peppers are harvested at the peak of their ripeness to give this popular Italian sauce its rich, spicy flavour
Available from your local nutrition and healthy lifestyle retailer. Call: 01782 567100 or visit www.treeoflife.co.uk to find your local stockist.
Butternut Squash Scones Makes: 6 100g/3½oz butternut squash, peeled, deseeded and cut into chunks 50g/1¾oz dairy-free margarine, plus extra for greasing and to serve 85g/3oz/scant ½ cup rice flour, plus extra for dusting 35g/1¼oz/¼ cup maize flour 35g/1¼oz/¹⁄₃ cup gram flour ½ tsp xanthan gum 1 tsp gluten-free baking powder A pinch of salt 2 tbsp fruit sugar or caster sugar 1 tbsp unsweetened soya milk Jam, fruit spread or savoury spread, to serve
Put the squash in a steamer and steam over a medium-high heat for 15 minutes until soft.
reheat the oven to 180°C/350°F/gas 4 P and grease a baking sheet with dairy-free margarine. Sift the flours, xanthan gum, gluten-free baking powder, salt and sugar into a food processor with the dough blade attached and blend for one minute to mix well. Add the dairy-free margarine and blend for two minutes to mix, then add the soya milk and 75g/2½oz of the cooked squash and blend for 10 minutes. It will be very sticky.
ust a chopping board liberally with D rice flour. Scoop the dough onto the board and lightly roll it in the rice flour until workable. With the palm of your hand, press the dough out evenly to about 2cm/¾in thick. Using a 6cm/2½in round pastry cutter, cut out the scones, reworking the dough as needed.
ut the scones on the baking sheet and P bake for 20-25 minutes until golden brown. Serve warm with dairy-free margarine and jam, or turn out onto a wire rack to cool before serving.
Taken from Simply Gluten Free and Dairy Free by Grace Cheetham © Duncain Baird Publishers, 2013 Images: From Simply Gluten Free and Dairy Free by Grace Cheetham © Commissioned Photography William Lingwood/Duncan Baird Publishers, 2013
What’s this? The award-winning range of gluten-free flours from Doves Farm Why so good? This range of flours was named the winner of the “Free From Foods People’s Choice Awards 2012”. This follows two months of online voting by consumers visiting the number one website for allergy sufferers, foodsyoucan.co.uk Available from? All good independent health food stores. For recipes see on pack and www.dovesfarm.co.uk
Gluten-free goodness! Gluten Free Foods celebrates 20 years of manufacturing the Barkat range of gluten and wheat-free foods Tell me more! The company offers a range of over 60 products with many more new ones to come, all of which are available from your local health food store Where can I find out more? For more information on the range of glutenfree foods, contact Barkat’s customer services department on 0208 953 4444 or visit www.glutenfree-foods.co.uk
You’ll Love GREAT BUYS AT YOUR HEALTH STORE
Starting a gluten-free diet? Wellfoods has vast experience in producing gluten-free loaves, rolls, burger buns and award-winning pizza bases Why so good? The range meets the new lower level of 20ppm for gluten content Anything else? It gets even better! All products in the range are produced in a ‘no nuts’ facility Where can I buy? From independent health food stores and direct from Wellfoods. Visit www.wellfoods.co.uk, call 01226 381712 or send an email to email@example.com
What’s new? Luxurious Gluten-Free Granolas from Big Oz Why so good? Try these tasty Tropical Fruits Granolas that are filled with exotic flavours of the East such as coconut, mango and pineapple. Or there are the Red Berries Granolas with strawberry and raspberries baked with honey clusters – equally delicious! Available from? Independent health food stores. Call 01932 788373 or visit www.bigoz.co.uk 42
Do try: granoVita UK Organic Spicy Bean Stew and Organic Pea Stew Tell me more! Try one of these hearty vegan stews this winter. Packed full of veggies, they are a great way to add variety to an organic or gluten free diet. Try one today! Why so good? granoVita believe that good nutrition is vital – what you put into your body has an impact on what you become! The company prides itself on producing healthy foods that also taste good Available from? Your local independent health store, or online at www.shop.granovita.co.uk
Want healthy toast for breakfast? Try ABO’s Quinoa bread Why so good? Quinoa is the only grain with all amino acids – providing a healthy source of vegetable protein (United Nation’s Grain of the Year). Artisan Bread Organic combine cutting edge nutrition with ancient grains and traditional bread-making methods. There is a huge range of naturally gluten-free and wheat- free breads for everyone who loves good real organic bread! Tell me more! None of the products contain baker’s yeast, sugar, enzymes, Xanthan gum, GM, eggs, dairy or cholesterol Available from? Independent health food stores. Call 01227 771881 or visit www.artisanbread-abo.com January 2014
Fitness r latest fitness regime, he t ou ab rry Pa z Li to lks ta Davina McCall rtance of family time po im e th d an e nc da of e lov her PHOTOGRAPH COURTESY OF ELISABETH HOFF
You’re well known for being in fantastic physical shape. What type of exercise works best for you? Davina: I think what’s important for me is that I need to change up my workout routines and keep things varied, otherwise my body gets used to the exercise I do. My personal trainers, Jackie and Mark, are constantly coming up with new routines that push me a bit harder. This summer I went away on holiday to Canada and I had a proper little belly going on due to my love of pancakes and maple syrup. But they soon whipped me into shape!
You’ve released a number of successful workout DVDs over the years. Do you enjoy developing new routines and approaches to fitness? Davina: Yes. Jackie and Mark inspired me so much when they got me into shape so I really wanted to share that with people. I do the DVDs because there are so many women who don’t want to go to a gym and work out in front of a bunch of people that they don’t know. It’s quite intimidating and you can feel really embarrassed. Women tend to sweat in awkward places and then you have to go and have a communal shower and there’s all these gym bunnies walking around in their pants and bras. It can be quite an excruciating place! I think if you can get fit in your own home then why wouldn’t you?
|| your www.healthy yourhealthyliving.co.uk living
Do you do many activities or sporty things with your family?
Davina: It’s based on high intensity interval training and it’s all about pushing yourself as hard as you can while you’re doing the workout. It’s a real blast – you’ll find that you’re completely exhausted! The idea is that you just need to do 15 minutes a day, five days a week, in order to get in shape. It’s ideal for people who are busy and don’t have much time to work out.
Davina: In the summer we’ll all play a game together like rounders or football. We also like to go away on adventure holidays together. We had an amazing trip to Canada this summer where we did lots of hiking and trekking. These things are great bonding experiences when we’re all out as a family battling up a really steep hill together. Those are the sort of things we cherish the most.
You have also launched a fitness app, which features a running coaching programme. Do you enjoy running?
Do you enjoy eating healthily?
Do you follow a specific diet?
Tell us about your latest release, Davina – Fit in 15.
Davina: I am absolutely shocking at running! I really, really want to learn but I’m just rubbish. I’ve got two girlfriends who run like gazelles and they skip along as light as a fairy on their feet. If we all go jogging they’ll try and talk to me but I can’t answer and that makes me feel even more inadequate around them. It’s something that I would like to learn but I just find it very, very hard.
As the presenter of Sky 1’s Got to Dance, your enthusiasm for dance is obvious. Do you enjoy dancing yourself? Davina: Oh my God, I love dance! I’ve just spent the last six months learning the routine to Beyoncé’s Run the World. I had this gorgeous dance teacher who taught me the whole thing. And now there’s this type of African dancing that I really want to learn and she’s going to teach me that too. I’m having little lessons for fun and fitness and I’m really enjoying it.
Davina: I do more so now than when I was younger. I found healthy eating quite difficult. I think when you live on your own and you’re cooking for one it’s quite hard. Cooking for five is a lot easier. In our house we really enjoy eating things like wholemeal wraps with grilled chicken, grated cheese, peppers and cucumbers. We also like what I call “picky plates”, which is a dollop of hummus, some raw vegetables, some halloumi and half a toasted bagel. It’s an eat with your hands-type meal. I also love a good chilli made with plenty of beans. Davina: No. My main problem is quantity. I love the taste of food and I love eating. Quite often I’m ravenous, which is a mistake, so I eat really fast and I don’t know that I’m full so I end up having a second helping and then I’m absolutely stuffed. I really try to eat slower and eat smaller portions. I don’t follow any diets though or cut out foods as that can just send you doolally. January 2014
There are so many women who don’t want to go to a gym and work out in front of a bunch of people that they don’t know. It’s quite intimidating and you can feel really embarrassed
Do you have particular ways of dealing with stress?
Have you made any New Year’s resolutions?
What things do you enjoy doing when you’re not working?
Davina: I’ve downloaded an app called Headspace, which is great. I’m really into meditation as a way of helping me to chill out and switch off. I really feel the benefits from it. I’ve tried yoga in the past but I don’t do it regularly. Matthew [Davina’s husband] and I often talk about the fact that we should do some yoga because it’s incredibly relaxing and also very, very good for you. I’d love to do it more but there just aren’t enough hours in the day.
Davina: I’ve decided that I must get a bit more organised with my diary. My life’s a bit mad and I don’t have a PA or anything so I can be a bit forgetful. I’m very good with my kids and my husband but sometimes I forget things like the fact that I’m supposed to be meeting friends for dinner.
Davina: Being a mum is my favourite thing to do. Being a wife is pretty high up there too. Just hanging out with the kids and doing normal things at home. Those are the things that I feel like I’m missing out on sometimes. Family time is really important to me.
Davina – Fit in 15 is available to buy now on DVD.
Ginger tea is wonderfully warming at this time of year, with a spiciness that gives it a real kick! Ginger can help to support the digestion and also helps to fight colds, if you feel yourself getting the sniffles. Make your own fresh ginger tea by taking a two-inch piece of fresh ginger root, peeling it thoroughly and cutting into thin slices. Bring four cups of water to the boil in a saucepan and add the sliced ginger. Cover the pan and let it simmer for about 15 minutes. Strain the water, discarding the ginger, and pour into a mug. Add a slice of lemon and enjoy!
Wordsearch A D N A N A V I S M
Y S R D S T E D F I
I W H F A H R I G N
R B T T Z A T Y H I
K I Y G A I Y E J L
Q K U H C N U N K A
Ashtanga Bikram Hatha Iyengar
Jivamukti Kriya Kundalini
J I V A M U K T I K
Power Sivananda Thai
If you’re planning a New Year detox or just want to get more greens in your diet, look no further than the Synergy Natural range. Choose from Super Greens, Spirulina, Chlorella, Wheat Grass and Barley Grass. These 100% organic super supplements are packed with nutrients and available in powder form, making them ideal to add to smoothies or juices. You’ll feel the difference in no time!
E M P L B N I R P U
E A O K A H T A H N
The 10 words below are all different types of yoga. They are hidden in the above word search, running vertically, horizontally and in reverse. Can you find them?
ith our just for th knowledge w this month’s al he l ra tu na und in Test your e swers can be fo fun quiz! The an you’re stuck, they’re also at th if t bu e, in az mag ge. bottom of the pa cleanse your tea can help to joints? 1 Which herbal d remove uric acid from your bloodstream an e life force of a ists, what are th rb nutrients? od fo w ra to ing d abso 2 Accord to digest food an food, helping us in cells are located of our immune e ag nt rce pe t 3 Wha the gut? o rn vitamin D3 int neys naturally tu kid d an er liv e Th 4 hormone? which powerful ficial to viewed as bene of cholesterol is 6 Which form LDL? the body? HDL or
U R I J V M G G L D
This month sees the return of Farmhouse Breakfast Week, which takes place between 26 January and 1 February. The campaign is organised on behalf of UK cereal farmers and producers, who grow and ma ke the foods we enjoy at breakfa st. As part of the campaign, TV chef Dean Edwards is heading up a national search to find out who serves the country ’s best breakfast dish for the Best Bre akfast Awards. To find out mo re, to browse breakfast recipes and to register your vote, visi t www.shakeupyourwakeup.com
Quiz answers: 1. Nettle
Change your scenery every time you work out
Take advantage of a green and golden gym this autumn. The Woodland Trustâ€™s VisitWoods website showcases over 10,000 woods open to the public this autumn and you can even find the nearest to you by searching with a postcode or town name. From a simple stroll or yoga in a green clearing, to something a bit more strenuous such as parkour, where else can you get fresh air, lose the crowds and improve your health and wellbeing surrounded by beautiful autumn colour?
In a recent survey, over 80% of respondents said that visiting woodland made them feel significantly better either mentally or physically. So why not get out this autumn and be inspired by the colours of the season?
A breath of fresh air
Soothe your sore throat! Deliver the active ingredients to where you need them most.
Echinaforce速 Sore Throat Spray
Available from health stores nationwide. For further information please visit www.avogel.co.uk or call our helpline on 0845 608 5858.
Traditional herbal medicinal product used to relieve sore throats associated with coughs, colds and flu, exclusively based upon long-standing use as a traditional remedy. Always read the leaflet. Always read the leaflet.
Published on Dec 17, 2013