Your Healthy Living Magazine June 2011 by JFN PRODUCTIONS

JUNE 2011

Male stress, heart & gout help

FREE

Natural travel: first aid, sun & tum protection

Be a summer skin expert

THE UK’s

health read

IS NOW

MONTHLY

Ben

M AG AZ IN E

Plus summer salads, best eco breaks, reader giveaways, oral health and your short story competition!

‘Men need to exercise more’

ST O RE

Fogle

insidethis 27

issue

Hello to new and regular

readers of the UK’s widest read natural health magazine, and especially our male readers as this issue has a focus on you! Do read the inspiring interview from intrepid adventurer and TV presenter Ben Fogle, and the self-help feature for everything from stress to heart protection and gout help. For all our readers, the other big focus this issue is natural holiday health and eco destinations – read the excellent natural first aid feature by an award winning Northern England retailer, and Your Experts this month tackle holiday tummy and sun protection. There’s also a spotlight on planet friendly breaks and days out.

And our food focus this month is summer salads and dressings, combining healthy ingredients and a little weight management. Do try them out!

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Your Healthy Living gives you three ways to get involved each month: You can enter the short story competition on page 6, write in to win a prize on page 14, or enter the fantastic free prize draws on page 48. I look forward hearing from you! Be healthy

Tracy

Your Editor

Email: tracy@yourhealthyliving.co.uk

YOUR HEALTH

YOUR HEALTHY LIVING TEAM

EDITOR: Tracy McLoughlin tracy@yourhealthyliving.co.uk

Health News: How to breathe away stress

6 Write a relaxing short story – and win £500! 11

PUBLISHER: Carlota Hudgell carlota@yourhealthyliving.co.uk

ore natural news and tips from M nutritionist Shona Wilkinson

ADVERTISING SALES MANAGER: Heidi Thoday heidi@yourhealthyliving.co.uk

12 Y our Health Heroes: Natural health products you don’t want to miss!

YOUR EXPERTS

14 Y our Health, Your Say: sharing your campaigns, news and views

30 Y our Experts: How probiotics help traveller’s tummy and what natural sunscreens are all about

26 F eature: The way to better male health: stress, heart, gout and more 29 Y our Heroes for Male Health: Wise buys at your local health store

YOUR LIVING 16 Y our Diary: Healthy days and things to try this June 18 Celebrity Feature: We catch up with man of action Ben Fogle 20 Your Look: Get your smile on, naturally 22 Your Look: Summer skin clinic 24 Take the acid test − FREE check for readers 34 F eature: Eco breaks and healthy days out this season

32 Y our Travel Heroes: What to pack along with your swimsuit 36 H ere to help: Natural First Aid from Tullivers independent health store

DESIGN & PRODUCTION: Anthony Sihapanya ant@yourhealthyliving.co.uk SUB EDITOR: Tara Dee tara@yourhealthyliving.co.uk MANAGING DIRECTOR: Stuart Jackson stuart@yourhealthyliving.co.uk To advertise in Your Healthy Living call the sales department on 01440 731 722

SUBSCRIPTIONS: £21 for 11 issues. Subscribe at www.yourhealthyliving.co.uk

38 P assionate about: Cleaning without chemicals…

Thanks to our contributors this issue: Dee Atkinson, Meryl Cubley, Campbell McEwan, Julie Penfold and Elizabeth Wells.

YOUR FOOD

Your Healthy Living, JHN Productions Ltd, 15 Burton End, West Wickham, Cambridgeshire CB21 4SD.

42 S ummer salad ways: Fresh ideas and lo-cal dressings to try

YOURS FOR FREE 46 G iveaways: Enter these free prize draws to win valuable health and beauty aids

© 2011 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.

your healthy living

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your health

Breath steps to antidote stress Breathing can indicate your state of mind and levels of stress, as well as helping you to deal with them. Glasgow Yoga Teacher Jinavamsa has these steps for working with the breath: Become aware of the quality of your breathing − is it smooth or rough, long or short, relaxed or restricted? Bringing awareness to the breath may be enough to free it up and allow the body to let go.

If you still experience elements of stress, then gently direct your breath into your back, feeling the back ribs expand and using more of the capacity of your lungs. Without tensing the abdomen, keep enough tone to support your spine. Focus particularly on the out breath and let the natural feeling of release permeate your body.

If you are really in the grip of anxiety or if bad posture is perpetuating tension and restricting your breathing, work on the body with yoga, for example. Yoga can be ideal as it involves exercise with an awareness of the body as well as a focus on breathing.

It’s been said that if we only half breathe we only half live our lives. Simply paying attention to the breath and letting go can profoundly enhance our lives.

A friendly challenge to tummy bugs Lots of people worry about picking up tummy bugs on holiday, especially if they’re going somewhere hot with unaccustomed foods to challenge their digestion. Did you know that if your digestive tract is full of L+ lactic acid, it is far harder for bugs of any sort to get a grip and cause you problems? L+ is what friendly bacteria provide in your gut, and the more of it there is, the more friendly bacteria come and camp happily there, making it hard for bugs and beasties to move in. Molkosan Vitality from A.Vogel comes in a handy 7-day pack and supplies heaps of the L+ you need to help you stay healthy on holiday. See www.avogel.co.uk

| your healthy living

June 2011

HEALTHNEWS

Going barefoot helps mobility Sedentary activities such as driving, working on a computer and watching television limit our natural range of movement over time. Sitting for long periods shortens and contracts muscles so we ‘compensate’ by over-using muscles that should support posture rather than movement, such as the lower back muscles. Some physical fitness experts believe that overcushioning our feet in sports shoes may be part of the problem, as it prevents our nervous system from responding properly to environmental stressors (such as the floor). Simon Whyatt from Primal Fitness gym in Manchester says: “Prolonged sitting and wearing unsuitable shoes causes the ankle, hip and thoracic spine to become tight and lose range of motion. This loss of movement in what are supposed to be mobile joints, can result in compensation from the stable joints (such as the knee, elbow and lumbar spine), manifesting in dysfunction and pain.” He recommends standing rather than sitting when given the opportunity, going barefoot and doing specific mobility exercises for the ankles, hips and thoracic (upper) spine.

Could apples increase our lifespan? Chinese researchers have tested the anti-ageing effects of apple polyphenols (AP), on fruit flies, as they share similar ‘biological pathways’ to humans. The researchers fed three groups of fruit flies with some, a little, or no apple polyphenols and found a 10% increase in the lifespan of the flies on the 10ml (highest AP) diet and that they had a 60% higher climbing ability too. If only it were that simple for humans!

Do you know how much sugar is in your cereal?

You might have heard that many leading brands of kids’ breakfast cereals are so unhealthy that advertising them on television during peak children’s viewing is banned. But did you know that many adult cereals are also loaded with sugar? The leading brand of bran flakes has 22% sugar, for example, whilst even the leading brand of shape-control cereal has 17% sugar. Better to go for some of the health store brands of cereal, some of which are made entirely without added sugar, or dairy. Take a look at Doves Farm cereals, for example, whose new Fibre Flakes are not only Gluten Free and organic, but only 8.5% sugar. your healthy living

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Read the Tripp Switch... …When Samantha returned home that evening, Richard was already there laying the table. They exchanged pleasantries and brusque kisses on the cheek and then Samantha announced to Richard that she’d decided that she was going to update her image. Richard barely feigned interest and continued watching the news. He only broke the distraction to announce to her that he would be taking a business trip the week after next and would be away for the week up North at a conference. Samantha asked all the right questions and made all the right noises, but she knew deep down that there really wasn’t any conference, up North or otherwise. Whilst Richard was engrossed with

his papers later in the evening, Samantha checked the messages on his mobile phone. Lo and behold, a catalogue of saucy communications, from the ridiculous to the sublime. Each message ended with ‘Penny’ and two large kisses, the last of these messages referring to a forthcoming week of passion in Manchester and a curt reference to the absent wife! Samantha was neither surprised nor shocked as she replaced his phone in his jacket pocket and folded his trousers neatly over the back of the bedroom chair. A small part of her was almost relieved. Perhaps this was just what she’d needed to spur her on. Over the following week she made more than

Sponsored by

a few changes to Richard’s plans which she deemed would more than enhance his romantic little break. She rang the Mal Maison in Manchester, dropping her name as ‘Penny’, and insisted that Mr Tripp have a twin room with duckdown pillows and duvets – they wouldn’t be getting a whole lot of nookie in twin beds, particularly if Richard couldn’t stop sneezing... This is an excerpt from a entry to the A.Vogel short story competition, in association with Your Healthy living Magazine. Read the full story at www.avogel.co.uk/story or www.yourhealthyliving.co.uk

If you want to try your hand at writing a short story for adults, or have one written but not published, why not enter. Full entry details are on www.yourhealthyliving.co.uk and www.avogel.co.uk/story. The competition closes on 28 October 2011 but don’t wait until then to send us your stories as we are publishing one of best online every month.

Meet the judges James Wong, ethnobotanist and star of BBC’s Grow Your Own Drugs, James is the author of best sellers Grow Your Own Drugs and A Year With James Wong. James will be reading and judging the best of your relaxing stories for bedtime. Read more about James on www.jameswong.co.uk

Della Galton, sells 80-90 short stories a year and her first two novels, Passing Shadows and Helter Skelter were published by Accent Press in 2006 and 2007. How to Write and Sell Short Stories (Accent Press, 2008) is on its second edition and Della’s latest book, The Dog with Nine Lives, a true story, also by Accent Press, is out now. Her website is www.dellagalton.co.uk

PLUS:

Ann Burnett, has a Masters in Creative Writing and her short stories, articles and children’s stories have been published frequently in UK magazines and abroad. Her novel, Loving Mother, is available on Amazon. Ann is an experienced creative writing tutor and her website is www.annburnett.co.uk Tracy McLoughlin, Editor of Your Healthy Living, the UK’s widest read natural health magazine, has been a health journalist for more than 20 years and is looking forward to reading your relaxing bedtime stories.

| your healthy living

How to enter

First p riz

£500

e Read the competition entry rules on www.avogel.co.uk/story or www.yourhealthyliving.co.uk and download your entry form. The main rules are: four prizes will be awarded – 1st prize £500; 2nd prize £300; and 2 x 3rd prizes £100 each; entry is free and is open to UK residents aged 18 or over only; submitted entries must be entirely the work of the entrant and must never have been previously published; entries should be in English with a minimum length of 1,500 words; maximum 3,000 words. Email the completed entry form plus your story (as a Word document or pdf) to info@yourhealthyliving. co.uk or post the entry form together with two hard copies of your story to: Your Healthy Living Short Story Competition, 15 Burton End, West Wickham, Cambridgeshire, CB21 4SD.

HEALTHNEWS

Fan of liquorice? Did you know all-natural liquorice only needs four ingredients − molasses syrup, wheat flour, liquorice extract and aniseed oil. And you benefit from all the health properties of the liquorice plant – it’s been used for thousands of years to treat digestive problems, ulcers, respiratory conditions, hangovers and as a detox aid. With added real fruit puree for flavours like blueberry and cherry, it sounds like the perfect guilt free snack. Become a natural liquorice fan at www.facebook.com/pages/The-Land-ofLiquorice/58934566422

A UK weed, Corn Gromwell, has been found to be very rich in omega-3 essential fatty acids and could be farmed in future as an alternative to flax seed oil.

Iodine deficiency found in teenage girls A new study has found significant iodine deficiency in UK teenage girls. The findings, presented to the Society for Endocrinology, revealed more than two-thirds of the 700 teenage girls in the study were iodine deficient. The research leader Dr Vanderpump told the BBC: "Our data suggest the UK is now iodine deficient, warranting a full investigation of the UK iodine status. We need to look into this now to decide whether public health bodies need to step in.” Robert Redfern of Good Health Naturally commented: "For years research has show that iodine is deficient in the diet. Deficiencies have been linked to hypothyroid, breast and other cancers, fatigue, fibrocystic breast disease, Graves disease, immune dysfunction and ADHD, and iodine is essential for the utilisation of selenium. The only sources of sufficient food state iodine are three portions of kelp or Kambu or Nascent (Colloidal) Iodine drops, which are suitable for all ages." Visit www.goodhealthnaturally.com

June 2011

your healthy living

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HEALTHNEWS

Sustainable omega oil helps hearts and minds Good news! There’s now an omega 3 oil that’s certified as sustainable – cleanmarine Krill Oil. Krill are small shrimplike crustacens and cleanmarine Krill Oil is from Antarctic Krill that form the largest biomass on the planet. It's the first omega 3 oil in Europe to be certified, by the Marine Stewardship Council, as sourced from a sustainable and well managed fishery. There’s another benefit to krill − it seems you need to take less of it for the same health benefits. For example, evidence has emerged that krill oil is better at helping to lower bad HDL and improve good LDL cholesterol. The current recommendation for reducing cardiovascular risk is a daily intake of 1-3g EPA and DHA or 3-9g fish oil. But the most recent study found a daily dose of 500mg krill oil was effective for long-term management of blood lipid levels. More on cleanmarinne Krill Oil, and its benefits for heart, brain and joints, from www.cleanmarinekrill.co.uk

Foreign holiday? Pack your probiotics! Traveller’s diarrhoea. It happens to the best of us. No matter how plush the hotel is, or how well you watch your foods, traveller’s diarrhoea can sneak into your holiday without an invite. Thankfully, the simple way to support your gut health naturally and help keep traveller’s tum at bay, is probiotics. Taking a high quality probiotic at least four days before your travels and every day during the holiday has been shown to greatly reduce the risk of traveller’s diarrhoea. Probiotics are microorganisms which are beneficial to the body; so supporting your gut with them makes you less sensitive to foreign microbes which may be lurking on your travels! In particular, try for the super strain, Saccharomyces boulardii. This probiotic binds to harmful substances in the gut like Salmonella & E. coli and flushes them out before they can upset the system and cause diarrhoea. Also, make sure your probiotic doesn’t require refrigeration – a fridge might prove a bit heavy in the suitcase! Try ‘For travelling abroad’ by OptiBac Probiotics – specifically for travel. See www.optibacprobiotics.co.uk

| your healthy living

Another poll finds kids don’t know their veg Half of children have no idea how broccoli grows and 20% think sweetcorn is a root vegetable. So says a new poll, commissioned by the Royal Horticultural Society, which is advocating children have more contact with the environment. All is not lost; only 4% think pumpkins grow on trees. Sue Biggs, RHS director general, said: “Around 85% of us live in towns and cities, without easy access to the countryside. Because of this it is even more important that we encourage children to be outside, enjoying gardening, reconnecting with nature and being aware of the changing seasons and their environment.” Meanwhile, The Food for Life Partnership is doing just that, working with 3,600 schools across England to reconnect children with where their food comes form (as well as putting good fresh food on the school dinner menus) with the chance to grow food at school and visit a farm. To get involved, visit www.foodforlife.org.uk

If you like dance-fitness you might want to check out the latest DVD, Just Jhoom! (£12.99) with tracks from blockbuster Bollywood films. You get a one-hour mixture of fast-paced Indian dance moves and fitness exercises, all set to Bollywood music. Great fun! www.justjhoom.co.uk

An update from Shona Wilkinson RDip CNHC MBANT, a qualified nutritional therapist with an alternative health practice in West Sussex

Holiday tummy Spanish tummy and Delhi belly may be part of the English language now, but they’re the last thing you want to encounter on your summer holiday. To help, always remember to pack a few essentials, such as a hand sanitiser, and remember to avoid ice in your drinks as it may not have come from bottled water. Sometimes a change in diet alone can cause havoc with your bowels. Help is at hand from Silicea Gastro-intestinal Gel, which has a unique bonding action with pathogens and toxins in the gut which can reduce many of the symptoms associated with food poisoning, flatulence, stomach ache and heartburn. It’s available from all good Health stores or online at www.nutricentre.com

Natural health news & holiday help Summer loving Urinary tract infection (UTI) is a bacterial infection that affects any part of the urinary tract. Symptoms include frequent feeling and/or need to urinate, pain during urination and cloudy urine. The main causal agent is Escherichia coli. Although urine contains a variety of fluids, salts, and waste products, it does not usually have bacteria in it, but it can often be passed from a sexual partner, in particular a new sexual partner − often referred to as Honeymoon Cystitis. Trials undertaken on Biotta Wild Mountain Cranberry juice showed that it can help reduce the symptoms of cystitis by reducing the ability of the bacteria to attach to the urinary tract. Take care when choosing your cranberry juice as many contain sugar and low concentrations of cranberry juice, which may make your symptoms worse! Biotta is available from most good Health stores.

Travel essential

Q&As

New research into the effects of ginger has shown that it can be as effective as drug treatments for treating nausea. The recent research identified the importance of taking ginger three days before you want to see the benefits, so make sure you have some at hand a few days before taking your next long car trip with your children. Ginger is also great for morning sickness and can ease other digestive disorders. The Ginger People from California produce a wide range of ginger confectionery which provides a natural kick of ginger without nasties such as artificial flavours, preservatives or colours. Visit www.thegingerpeople.co.uk or find them in your local Health store.

My tan keeps peeling off! As soon as the sun comes out I get a good tan but it gives me dry skin and I start to peel soon after. Is there anything which can help with this?

Shona says:

The sun’s rays can be very damaging to the skin and the peeling you are experiencing is a sign of this damage. UV rays cause the body to produce HSPs (Heat Stress Proteins) and these can make the skin age more quickly and may trigger skin cancer. It is very important that you use a high factor (minimum SPF25) sunscreen and avoid long exposure during the midday sun. Phytobronz, a supplement developed for olive and fair skin, can help you develop a natural deep tan, plus the recent clinical study on the product showed that it can help prevent some of the damage HSPs can have on the skin, such as drying and ageing. PhytoBronz is available from Health stores; visit www.elixirhealth.co.uk

I want iron that won’t cause constipation I’m three months pregnant and I need to take an iron supplement but I’m worried that my constipation will worsen.

Shona says:

Pregnancy can often cause constipation and this can also increase nausea, which is already common during the early stages of pregnancy. Iron supplements come in various forms and traditionally your doctor will recommend Ferrous Fumerate iron tablets if he feels you are anaemic. Taking iron in this form can sometimes lead to constipation, and liquid iron supplements which use a more natural Gluconate form of iron have better absorption and are less likely to constipate you. Try Hubner IronVITAL F tonic, which is available from most Health stores; this formula also includes beetroot juice, which can help blood pressure and oxygenate the blood.

The products featured on this page can be found in your local independent health food store

Want a completely natural deodorant? Crystal Fresh™ is it! Revolutionary, precision shaped from real crystals of mineral salts, it controls body odours in a simple and natural way Tell me more! The deodorant-crystal is 100% natural. You wet it before applying so that the mineral salts leave a thin layer of crystals on your skin, which doesn’t clog pores, stain clothes or leave marks but is 100% effective all day! Better than regular deodorants? Absolutely! Crystal Fresh™ is fully natural and contains no chemical additives or perfumes − so suitable for both men and women Where can I buy? Available from nutritional and healthy lifestyle retailers. Visit www.treeoflifeuk.com or call 01782 567100 for your nearest stockist

your

heroes GREAT BUYS AT YOUR HEALTH STORE

It’s back by popular demand! ActiMint, the probiotic mint that aids digestion and contains tooth-friendly Xylitol known to keep mouth and gums healthy and reduce plaque Tell me more! ActiMints contain millions of live probiotic Lactobacillus acidophilus plus vital prebiotics to help maintain a balance of intestinal friendly bacteria and a fresh breath Why else so good? ActiMint is more than a mint! Offers the benefits of yoghurt in a tablet and no aspartame, artificial flavouring or preservatives. Dissolve two tablets in the mouth after each meal Where do I buy? Ask at your local health food store (wholesaler ‘Tree of Life’) and find out more at www.actimint.com

Snoring a problem? Tried other gizmos, sprays and gadgets? Well try the Good Night Anti-Snoring Ring How’s it work? It uses proven ancient Chinese acupressure therapy. Simply place the Good Night Anti-Snoring Ring on your little finger at night before you go to sleep, and – hey presto – no more snoring! Tell me more! The ring works on two acupressure points on your little finger. The ring’s two acuactivators work to free up your breathing passages and your natural bio rhythms to give a snore-free restful night’s sleep for you and your partner How much? £29.99 Available from? Selected Boots stores or online at www.goodnightsnoring.com – also available from wholesaler Tree of Life

| your healthy living

Want new meat free foods? Choose Redwood Wholefood Company’s new lines: Vegideli Gourmet Meat-Free Duck Style pieces, Vegideli Gourmet Meat Free Beef Style Pieces, Tuna Style Pate, Gourmet Mushroom Paté Tell me more! From award-winning ethical food firm Redwood, try delicious duck style pieces with a hoisin glaze, fish-free ‘tuna’, a wholesome gourmet mushroom pâté and versatile beef-style pieces Made from? 100% natural plant-based ingredients, and all free from animal derivatives, cholesterol, lactose, hydrogenated fats, artificial colours/preservatives and GMOs Where can I buy? From independent health food stores. Visit www.redwoodfoods.co.uk or email info@redwoodfoods.co.uk

Want something new for breakfast? Doves Farm tasty cereals range now has three popular flakes to choose from, Cornflakes, Cereal Flakes and Fibre Flakes Free from? They’re all organic, gluten free and free from artificial additives, whilst Fibre Flakes and Cornflakes are also dairy free. Also all far lower in sugar than most mainstream products and Cornflakes and Cereal Flakes are sweetened only with rice syrup Where do I buy? From Independent health food stores. For info visit www.dovesfarm.co.uk or call 01488 684 880

What’s new? Asphalia for Natural Memory, from Asphalia Food Products Ltd Tell me more! This new supplement for memory is unique. Japanese scientists recently found that a mushroom called Lion’s Mane (Hericium erinaceus) improved memory. In clinical trials poor memory was significantly better in just one month. Asphalia have developed a capsule of powder milled from this mushroom! How much? £24.95 for 60 capsules (one month’s supply) Available from: Independent Health Food Stores and Pharmacies; visit www.asphalia.co.uk

June 2011

Want the right good fats? Try Udo’s Choice Ultimate Oil Blend Why so good? It’s an organic blend of seed oils which provides the key healthy ‘foundation’ fats, Omega 3 and 6 that our body needs for optimal health and fitness Ooh, tell me more! Supplement oils, like fish oils, may be good for you but only make up around 1-5 grams of our total daily oil intake of 75-125 grams – our ‘foundation’ – mostly made from ‘bad’ or damaged fats from such things as processed foods and cooking oils. Replace more of these with Udo’s Choice Ultimate Oil blend so your ‘foundation’ of fats support your health How do I take? Pour Udo’s Oil over hot food, mix with a smoothie or drizzle over salad to build up the whole family’s healthy foundation fats Where do I buy? From health stores nationwide and online. More information is available at www.udoschoice.co.uk

Want something different for breakfast and baking? Try Kara Dairy Free Original + Calcium What’s this? A delicious dairy free, lactose free, soya free alternative to milk, made from freshly pressed coconut milk and with added calcium What’s it like? Kara Dairy Free coconut milk has a similar flavour and fat level (2%) to semi-skimmed dairy milk and it can be used as a direct substitute in most recipes. Plus it doesn’t curdle in tea or coffee! How much? Around £1.59 for a litre Where from? Available from your local Health Food Store or visit www.karadairyfree.com, tel 01564 731980

Smoking locking you in? Finding it hard to quit because you’d miss the comfort and actions of smoking? Then buy: Honeyrose Herbal Cigarettes and Smoking Mixtures! Tobacco-free, nicotine-free and non-addictive, they’re formulated to help you give up smoking Any good? Yes, very supportive. Made with specially blended herbs and natural flavours, and clinical trials have shown smoking Honeyrose herbal cigarettes has no adverse effects on heart rate or blood pressure Where from? Independent Health Stores, Holland & Barrett and www.honeyrose.com, or 01473 467949 PS There’s a 10% discount for YHL readers with online voucher code: YHL001

June 2011

HAYFEVER? Use HayMax™ organic, drug-free pollen barrier balms Any good? Very good! Allergy UK have given HayMax™ their Allergy Friendly Product Award. This organic, drug-free nose balm stops pollen before it gets in. Simple! Less pollen – less sneezing and itchy eyes, and NO drowsy side-effects. It’s won many awards and gets recommended by doctors and on national TV, radio and press. And one pot lasts ages How much? £6.99 for pocket/handbag size pot Available from: Independent Health Food Stores and Pharmacies. Visit www.haymax.biz or call 01525 406600

Wise buy: CherryActive Concentrate and Capsules Who for? Consumers serious about their health and fitness − recommended for joint mobility, muscle recovery, sleep patterns and for increasing antioxidant intake Why so good? CherryActive Concentrate and Capsules are made with 100% Montmorency cherries, using special techniques to optimise their powerful antioxidant nutrients Available from? Independent Health Food Stores. Call 08451 705 705 or visit www.cherryactive.co.uk

Want new heart protection? Try brand new Womega® from Rio Health What’s this? A patented combination of 5 active nutrients that has been specially formulated for women aged 40+ to help maintain a healthy heart and cardiovascular system, especially during and after the menopause. Womega® capsules contain a cocoa extract – giving them a pleasant smell and no fishy reflux. How much? RRP £9.99 for 30 capsules Available from: Most good independent health food shops. More info from www.riohealth.co.uk or email info@riohealth.co.uk your healthy living

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YOURHEALTH

Your Health Your Say STAR LETTER

Being passionate about using natural and organic beauty products means two things for me: 1. I'm treating my skin and body with kindness by using products with natural and organic ingredients instead of harsh chemicals that can damage the skin and can put toxins in my body. 2. I'm not harming the environment by flushing chemicals into the water systems. I began using natural beauty products a couple of years ago and will continue to do so as it has helped my sensitive skin. Julie Day, London

WIN!

Health campaigns you’re involved in...

Why you’re passionate about natural and organic…

The Soil Association’s 'Not in my banger' campaign is encouraging people to object to a dramatic escalation of industrial pig farming in the UK − and we need your help. Most recently we submitted a renewed objection to Derbyshire Council about the proposal for an intensive pig unit in Foston, Derbyshire, that would contain 2,500 mother pigs (sows) and around 20,000 piglets at any one time. Approximately 1,000 pigs will leave the farm for slaughter each week. All the pigs will spend their entire lives indoors. If we don’t act now, thousands of pigs in the future could be kept in massive factories − changing British farming forever. Sign up to our ‘Not in my Banger’ campaign today, and support our work to ensure all pigs can live a better life, by visiting http://www.soilassociation.org/Takeaction/Notinmybanger/ Georgia Catt, Soil Association, Bristol

“Wooed by mineral make-up ” I’ve always disliked wearing foundation as I find it to be 'mask-like' and the result never looks like natural, fresh skin. In the past I used just pressed powder and concealer if I needed it for blemishes, under-eye circles etc. One Saturday night getting ready to go out, one of my friends was using natural mineral powder foundation, Youngblood Mineral Cosmetics, and I couldn't believe how natural her skin looked but still gave great coverage. After a quick masterclass on how to apply it using the swirling brush technique I was hooked and use it everyday now. I love the fact that it has natural SPF properties and using a powder foundation means I hardly ever need to use powder for touch-ups despite my oily t-zone. Anne Duvall, Berkhamsted

Write us a letter to win one of these 3 great prizes

Spa Day Experience – a day package for two including a Dead Sea salts floatation experience, lunch and refreshments at UK award-winning Nirvana Spa in Berkshire. Head there for tranquility with natural spring pools and pampering treatments. Visit www.nirvanaspa.co.uk

Tell us the natural health therapies and remedies that work for you…

“Sign our factory pig petition”

“A natural passion”

Email your letter to: editor@yourhealthyliving.co.uk

Organic Almond Soothing Facial Care – from Weleda. Perfect if

you’ve developed skin sensitivities, allergies, dermatitis or dry skin. A range of five made with cold pressed organic almond oil, and NaTrue certified free from synthetics. See www.weleda.co.uk

Six months interactive fitness membership – ikeepfit.com puts you

through your paces online. Create your own personal training programme with HD video workouts from top celebrity trainers – you can even post your workout results on Facebook. Visit ikeepfit.com

You choose: email editor@yourhealthyliving.co.uk or write to: Your Health Your Say, 15 Burton End, West Wickham, Cambridgeshire CB21 4SD. Mark your letter prize 1, 2 or 3. Full terms & conditions on www.yourhealthyliving.co.uk We reserve the right to edit or shorten letters. Views expressed on this page are not necessarily shared by Your Healthy Living.

| your healthy living

June 2011

YHL PROMOTION

New! Balance your hormones Hormone imbalances play havoc with women’s lives. Understanding nutrition and correctly supplementing your diet is the key to balancing hormones naturally. In this breakthrough book, by bestselling author and natural health expert Patrick Holford, you will discover the surest ways to overcome the health issues that all women now face. Balance Your Hormones is available from health food stores and www.totallynourish.com

New supplements Female Balance Female Balance® contains B vitamins, zinc and magnesium which contribute to the production of hormones with the innovative ingredients indole 3 carbinol and isoflavones. These potent antioxidant plant compounds work in synergy, making Female Balance® a useful choice for women wishing to support healthy hormones. Available now from independent health food stores and www.totallynourish.com, RRP £22 for 90 tablets.

Bone Support

WIN

a cop y horm of Balance ones your & Fema le Bala a pack of nce a Bone nd See p Support a

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Bone Support is a unique blend of bonebuilding vitamins and minerals. As well as bone-friendly minerals like calcium, magnesium and boron, Bone Support has zinc and vitamin C for nourishment of connective tissue and the whole musculoskeletal system. Vitamins D, K1, B6 and B12 help increase the uptake of crucial minerals and help maintain healthy levels of homocysteine, which research indicates are important for bone and joint health. Available now from independent health food stores and www.totallynourish.com, RRP £10.95 for 60 tablets.

YOURDIARY

Now’s the time to... mon tues wed thurs

fri

sat

sun

… ENJOY THE SUN SAFELY AND NATURALLY Do try Jason Sunbrellas range of natural sunscreens, with natural antioxidants Editor's to help fight sun-related free radical choice damage. The new and improved formulas deliver great protection without the risky chemicals commonly found in conventional sunscreens. The Family Natural Sunblock SPF 45 is a non-greasy, tear-free, water-resistant formula providing broad spectrum UVA/UVB protection plus moisturizing Vitamin E, Shea Butter and antioxidant Green Tea Extract. Also available in Sport SPF45, Kids SPF45, Mineral SPF30 and Facial SPF20.

…enjoy Eden’s aerial dancing To celebrate the Eden Project's 10th birthday, go see ‘Labyrinth’ if you’re in Cornwall anytime from 29 July - 29 August. The Notif State Circus aerial acrobatics, dance, live music and drama are performed above and around you as you wander through the Eden Biomes and grounds. Visit www.edenproject.com

…the new women’s heart helper We love this new patented formula especially for women during and after the menopause. It is formulated with 5 of nature's active nutrients to help maintain a healthy heart. Contains vitamin K2 for flexible blood vessels, spirulina and vitamin D, omega 3 fatty acids, not to mention antioxidant cocoa extract which gives the capsules their lovely smell and after-taste (no fish 'burps' either). Find out more at www.womega.co.uk

april| 2011 16 your healthy living

… get holistic in Ibiza and fit in the Alps Fancy yoga on the beach before breakfast and Qi Gong amidst the pines at sunset? Get set for a girly yoga getaway for mums and daughters in a Glam-Ashram, with bespoke workshops and spa packages from White-Ibiza.com and Ibiza Retreats. Or head for the Alps and a first class fitness break hosted by a famous sporting personality. Like the Family Retreat led by Olympic Gold medallist Sally Gunnell (20-26 August) for all family members to learn to increase their fitness and relaxation levels. Visit www.adventuresinthealps.com for last minute deals.

...explore homeopathy Homeopathy Awareness Week is 14-21 June and this year is spreading the word about the benefits of using homeopathy for a good night’s sleep. Despite recent press coverage claiming it’s not scientifically proven, homeopathy continues to be one of the most popular complementary therapies in the UK. Celebrity users reportedly include David Beckham, Paul McCartney, Jennifer Aniston, the Queen and Prince Charles.

June 2011

YHL PROMOTION

June 2011

your healthy living

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CelebrityFEATURE

â&#x20AC;&#x153;

When you become ill it really makes you reassess your lifestyle and reminds you how much we take our health for granted.

â&#x20AC;&#x153;

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June 2011

BENFOGLE

Racing or fatherhood –

Ben loves a challenge He’s raced 160 miles across the Sahara desert, rowed the Atlantic Ocean in 49 days and crossed Antarctica in a foot race to the South Pole. So what’s new for Ben Fogle…

We hear you’ll be on TV covering the 2012 Olympics for NBC News...

Ben: Yes, I have just signed up for two years to become NBC’s new Special Correspondent covering all sorts of things including of course the London Olympic Games in 2012. It’s a really exciting opportunity and I’ll be working across NBC’s news including the Evening News, the Today Show and Dateline.

As an adventurer you have had some truly amazing adventures and experiences. What’s your favourite? Ben: I have been lucky enough to have had many adventures over the years. My year living on the island of Taransay in the Outer Hebrides for (the BBC programme) Castaway was incredible. I loved every minute of it. I also loved making my Extreme Dreams series which took me all over the world, of which Papua New Guinea was a real highlight. And I would have to say that rowing the Atlantic is definitely one to tell the grandchildren.

In 2008 you were very ill with the flesh-eating virus, leishmaniasis, which can attack vital organs and is life-threatening − a difficult and worrying time for you and your family. Has the experience changed the way you think about your health and safety whilst travelling now that you’re fighting fit again? Ben: I think when you become ill it really makes you reassess your lifestyle and reminds you how much we take our health for granted. I am very careful when I travel and make sure my inoculations are up to date and I also make sure I take my anti-malarias.

Do you take any health supplements regularly?

Ben: I sometimes take Echinacea if I am feeling run down. I find it’s excellent at

June 2011

staving off colds. I don’t take vitamins though as I prefer to ensure that I keep to a balanced diet which includes all of the vitamin and mineral groups.

How do you keep in good shape?

Ben: I try to keep fit, although it can be hard with my random and eclectic lifestyle. If I’m training for something in particular then I’ll train every day, maybe twice a day. My training programme tends to be an hour in the gym and also an hour and a half run. Otherwise I try to exercise when and where I can. I always travel with a pair of trainers just in case and have been for runs in every corner of the globe. I love running in Africa, you just have to be careful of the lions!

Have you always enjoyed the outdoor adventure-fitness life?

Ben: I have always loved the outdoors; I owe much of that to my grandparents who are both Canadian. I spent all my summers out at their house on a lake. My grandfather hand built it himself and I spent eight weeks each summer swimming, fishing and camping.

Sounds amazing! And what about healthy eating? Do you allow yourself to indulge? Ben: I believe you should be able to eat everything and anything as long as it’s in moderation and well balanced. I do have a weakness for salty snacks and white wine though! And I couldn’t start my day without my morning coffee.

You’re about to become a father for the second time. How are you feeling about the advent of a new addition to the Fogle family with such a busy globetrotting lifestyle? Ben: I can’t wait to become a father again. Having Ludo, our first child, has been the best thing. Children are the greatest

adventure I’ve ever had and I can’t wait for the arrival of a little brother or sister for him. It’ll be tough with two children under two but we can’t wait.

Ben, this is YHL’s male health issue. What would you say are the most important health and wellbeing issues for men today? Do you think UK men take care of themselves as much as they should? Ben: I think that as a society we have a much richer diet now than we ever did, and much less reason to keep active, with a large number of people having sedentary lifestyles and/or desk-based jobs, and so naturally obesity is a real risk. For me, I notice that if I have been taking it easy, it’s not long before the appearance of a small bulge around the waist area makes itself known – even after just a few months of non-exercise. I think that in general men need to exercise a little more so that we can experience the incredible offering of food and drink that is available – and enjoy it.

Finally, what projects are next for you?

Ben: I have just finished making a new film for the BBC called the Secrets of Scott’s Hut in which I spent five weeks at Captain Scott’s hut in Antarctica, and of course there is the imminent baby arrival – and my new role for NBC. Of course there will be another challenge too, but for that you’ll just have to wait and see! Ben has fronted numerous programmes including BBC’s Wild in Africa, Countryfile and Extreme Dreams, and he’s also the author of four best-selling books and an ambassador for WWF, Medcins Sans Frontier and Tusk. Follow Ben’s adventures at www.benfogle.co.uk Interview by Meryl Cubley your healthy living

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YOURLOOK

Oral health

Brush up!

It’s good to clean teeth twice a day, but if you like to brush after each meal, remember to wait at least half an hour after eating. Sugary and acidic foods temporarily weaken the protective enamel on the teeth so if you clean too soon you can damage the enamel.

Smile for love!

A nice smile is the most important physical attribute for 56% of those looking for a partner! So says a new poll, which ranked personality top of the list − 90% rated it the most important feature − but body shape, hair and height were all deemed less important than a good smile. The survey, published to coincide with the British Dental Health Foundation’s National Smile Month, aims to encourage us to take care of our teeth and gums with a good oral hygiene routine, including regular visits to the dentist.

Omega-3 gum protection? A new study in the US (published in the Journal of the American Dietetic Association) has found a moderate amount of omega-3 polyunsaturated fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) in the diet is associated with a 20% reduction in gum disease. 20

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Wash your mouth out!

Leave aside the chemica l laden conventional mouthwashes and try on e of the natural ones available in independe nt health stores: Three we love are Weleda Me dicinal Gargle, for mouth ulcers, tender gu ms and oral hygiene; A.Vogel Dentaforce, a con centrated herbal mouthwash with 13 diff erent herbs for a fresh mouth and breath; and Jason Healthy Mouth, a certified organic mouth wash with Tea Tree Oil and Aloe Vera Gel, plus Perilla Seed Extract to block sugar acids.

The sugar good for babies’ teeth

You might know gum disease has been linked to cardiovascular disease but did you know it’s also connected to premature and low baby birth weight, so it’s very important for pregnant women to keep up good dental hygiene. It also turns out that decay causing bacteria can be transmitted from mother to child through kissing and food tasting. One way to stop this is to chew Xylitol gum after meals and snacks. A study with 169 new mothers in Finland found this made a big difference because, although Xylitol is a white sugar that looks like ordinary crystalline sugar, it helps prevent tooth decay and plaque by blocking acid and reducing gingival inflammation. The Finland study found those mothers using Xylitol gum three to five times daily during the baby years, had children with a 70% lower risk of dental caries by age five. June 2011

June 2011

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YOURLOOK

Summer skin

solutions

Dee Atkinson, Medical Herbalist and MD of Napiers the Herbalists, has this summer skin advice...

ot weather, a variety of sun creams and sun blocks and often too little water, can all make the summer a difficult time for our skin. Most of the year 90% of our skin is bundled up and under wraps, and then suddenly for two months of the year we bring it out and expect it to be in top form. To brighten your skin up and prepare it for summer start a routine of gently skin brushing every morning. Use a medium bristle brush and starting from your

toes, brush in sweeping strokes towards your heart on dry skin before showering. This helps to stimulate the lymph, improve circulation and wake up your skin. Salt scrubs, simply made up with sea salt and olive oil, are a great weekly treat. I add a drop of geranium essential oil to the mix and use it on dry skin before a shower. This will help to smooth those rough bits on the top of your arms and thighs. Follow this with moisturizer straight onto the damp skin after towel drying. Body butters or Napiers Detox Massage oil are real skin treats. During the summer, moisturizing is the key. Try and do this every time you have had a shower, concentrating on areas that can get especially dry like shins and upper arms. Always moisturize twice a day if you have been out in the sun. To help keep the skin hydrated make sure you are drinking enough water, at least 1.5 litres a day. Herbal tea blends with nettle, dandelion leaf and lemon balm really help to keep the skin looking fresh and blemish free. Buy the loose herbs and make up your own mix and try drinking it cold on ice with a sprig of mint! My top summer tip is to use sun block on the backs of the hands. Do this every day to prevent age spots developing as you get older; it really makes a difference. â&#x153;ąYou can find out about Napiers skincare on www.napiers.net

| your healthy living

June 2011

YOURLOOK

The Spry Dental Defense 30 Day Starter Kit... ...introduces you to effective Xylitol based oral hygiene. Xylitol is the special plant derived sugar that stops bacteria adhering to gums and teeth, and which research has shown helps to reduce decay. The Spry Kit contains Spry Xylitol toothpaste, mouthwash, chewing gum, mints and toothgel â&#x20AC;&#x201C; for effective delivery of Xylitol and a first class dental regime!

Spry Dental Defense System is available from health stores nationwide and

www.anyone4tea.com June 2011

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YHL PROMOTION

Poor health? This is what's missing! You've tried all the vitamins and diets but still have all the symptoms: the aching joints and bones, inflammation, fatigue, skin problems… then read on…

hat you may well have been missing is the connection with these unpleasant symptoms and your body’s acid-alkaline balance. What’s more it’s simple to find out if this is the problem, and easy to put right or improve symptoms if it is. Naturopaths have known it for years and the medical community are starting to acknowledge it: the balance between acid and alkaline substances in our body can have a huge impact on your health. While the optimal pH level for our blood and major organs is slightly alkaline, stressful lifestyles and diets rich in meat, dairy products, wheat, alcohol and sugar are all acid forming. And so many of us have too much of one or more of these! What you probably don’t realise is this pH imbalance leads to ‘metabolic acidosis’, a key contributing factor in osteoporosis, stiff muscles, inflammatory conditions such as arthritis, migraine and other skin problems. The research has been done and shows that reducing acid levels helps protect and strengthen bones and reduces inflammation. Taking a

m Clai free r you est kit pH tpage 46 on

| your healthy living

pH-balancing supplement simply neutralises the acid. It’s so important to maintain a pH within a strict range. Beyond a certain point it’s critical for our survival as our blood, which delivers oxygen to tissues, can only operate within a pH of 7.4. To maintain this balance, the blood uses bicarbonate and minerals such as calcium to ‘buffer’ excess acidity. With too much acid we’re in a state of metabolic acidosis, constantly asking the body to buffer beyond its capacity. It then begins storing excess acid in connective tissues such as muscle, causing aches and stiffness. The body also starts using up emergency ‘buffering deposits’ in the bones. Indeed, there is now substantial evidence to suggest that osteoporosis is less a disease of calcium deficiency and more an illness related to chronic acidity. Acids attach to proteins in connective tissue until they can be neutralised and over time this can cause tightening, inflammation and the build-up of toxins. The result can be stiffness, pain and conditions such as arthritis.

What can you do? First you need to see if you are prone to excess acid, by assessing your diet and lifestyle with the Hyperacidity Test (opposite). If you are, test your acid-alkaline levels for FREE with a Litmus test available through participating independent health food stores or by visiting www.phstrip.co.uk

If this at-home quick urine test shows an imbalance, get the right pH-balancing supplement – also available for your health store (the pH supplement and test are available together or separately) and start taking it. The pH-balancing powder supplement is taken as just one teaspoon a day, dissolved in water, so that it’s absorbed across the gut and into the blood and tissues, helping to neutralise the excess acid. After six weeks, re-test your levels with another Litmus paper, to see how your acid-alkaline levels have changed and note how your energy and pain levels are. In a German trial on 350 patients who had both health problems and metabolic acidosis, 78% showed a normalisation of pH in just three days when they took a pH-balancing supplement every day. They also reported significant improvements in symptoms. In Germany, pH-balancing salts are prescribed for a range of conditions from asthma and arthritis to fatigue and eczema. For fitness enthusiasts, pH-balancing supplementation can help prevent muscular tightness and the risk of injury by reducing the build-up of acid in muscles and connective tissue. There is also a tendency to recover faster after physical exertion.

Free Acidity Test for Every Reader* Take the acidity risk test now

10 ACID ALERTS  You’re racing against deadlines and there’s no time to wind down – adrenaline leads to acid formation in the body which will build up the longer stress lasts.

 You have cellulite. This is an inflammatory condition of the connective tissue, and a sign you may have a build-up of acid in your body.  That pounding headache has come back and your muscles feel tense. A sign of stress, tight muscles indicate acid build-up in your connective tissue.  You count cheese, meat and pizza among your favourite foods. Vegetables are just for decoration.  You drink or smoke or both – this is a recipe for the creation of acidic waste products. Give them up or better still take a pH-balancing supplement.  You’re taking antibiotics or antihypertensive medication – these medicines increase metabolic acidity in your body, so up your intake of alkalizing foods and consider a pH-balancing supplement.

 Since splitting up from your partner, you have been feeling stressed and depressed – emotional problems create biological stress in the body and that’s acid forming.  The idea of chilling out and doing nothing bores you. Needing action and stimulation at all time is exciting, but all the adrenaline driving your life is likely leave your body in a state of mild acidosis. *While stocks last. Offer limited to one test kit per person, posted to UK addresses only.

If you ticked yes to 2 or 3 of these ‘acid alerts,’ then your risk of hyperacidity is high and you need to get tested. 1. Go to the store where you got this article and get your FREE Litmus test or 2. Go online to order your FREE test kit today. www.phstrip.co.uk

Take action!

 Find out wha t your pH leve l is! Ask your local independent he alth store for your FREE Litmus te st , available with certain pH-bal ancing supplements, to get a clear pi cture of your acid-a lkaline levels.  If your level is around 7 – id eally 7.4, keep up th e good work an d retest in 6-12 m onths or after an y major lifestyle or diet changes.  If your free Litmus test show s you are either too acid (< 6.8), or to o alkaline (>7.7) , consider taki ng a pH-balancing supplement, av ailable from your loca l independent he alth store or visit w ww.phstrip.c o.uk for stockists.

 You’re pregnant. Metabolic rate and temperature changes during pregnancy can lead to mild acidosis.  That allergy is aggravating you again. Allergic and inflammatory states such as eczema, psoriasis and asthma are linked to metabolic acidosis.

Help your health today! If you eat much wheat, dairy, red meat and sugar, or drink alcohol regularly, you’d be wise to try pH-balancing supplementation. It’s the missing link in many people’s health. You’ll be helping your body help itself by maintaining its optimal pH level of 7.4. New pH-balancing supplements are available in independent health stores, with a FREE pH Litmus test which enables you to monitor your body’s pH before and during supplementation. If your metabolism is too acid, you can then take the supplement and, with further Litmus urine tests, see the difference the supplement is making. People often report an improvement in health issues or energy levels after taking pH-balancing supplements for around six weeks.

TAKE THIS ARTICLE INTO YOUR LOCAL INDEPENDENT HEALTH STORE AND REQUEST YOUR FREE LITMUS TEST OR VISIT

www.phstrip.co.uk your healthy living

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YOURHEALTH

Pick up any men’s health magazines and they’re likely to sport pages of ‘ripped’ torsos and feature articles on the best ways to ‘lean out’, but, says Nutritionist Elizabeth Wells, what other advice should men be made aware of to enhance their wellbeing?

Health for Men t is important to support healthy male hormonal development from early on. It may surprise most people to know that testosterone is so crucial to boys’ developing brains that they are born with as much as a 25-year-old! Levels then fall again until puberty. Testosterone is a steroid sex hormone and therefore it’s important to supply the precursor, cholesterol, in the diet, through eggs, dairy sources, meats and seafood. Low-fat diets have been linked to behavioural problems in children, particularly ADHD and depression. Fat-soluble vitamins E, A and zinc support the adrenal sex hormones, and folic acid and the essential fatty acids found in fish, nuts and seeds nourish healthy sperm. The right kind of exercise Stress hormones such as cortisol are also manufactured in the adrenal glands. In the short term this enables us to deal with everyday injuries and stressors, but long-term production can suppress the immune system. Although stress is no respecter of gender, men are more likely than women to turn to stimulants such as caffeine and alcohol, increasing their need for fat-soluble nutrients and B complex vitamins. Exercise can be a great stress-buster; as well as improving mood, it makes us more sensitive to insulin, brings down blood sugar, and improves body composition. Exercise also stimulates the secretion of neurotrophic factor: a growth hormone for the brain cells. However, it’s necessary to do the right kind of exercise, as ironically, too much ‘chronic cardio’ can elevate cortisol levels and lead to burn-out. Sensible weight-lifting and resistance training increase muscle mass more than aerobic workouts, and exert a beneficial effect on numerous genes responsible for ageing. Athletes often consume coconut oil to fuel exercise and recovery, since it provides a ready supply of short-chain fats, which are easily accessed for fuel by the cells’ batteries (the mitochondria). Continued over ➜ 26

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June 2011

YOURHEALTH

Health for Men ➜ Continued from page 26

In general, inflammation is a common denominator in many conditions that impair good health in later life. Currently men are still more prone to heart disease than women and research suggests that markers of inflammation such as C-reactive protein may be better predictors of risk than measuring cholesterol levels. Deficiency in B vitamins. zinc and certain relatives of choline can impair a process called methylation, an essential process by which the body converts one chemical into another. This can increase the presence of an undesirable metabolite called homocysteine, which can make blood stickier and more likely to clot abnormally. It also interferes with the production of nitric oxide. a powerful antioxidant and antiinflammatory chemical our bodies produce to relax blood vessels. High homocysteine levels are thought to be an accurate risk factor for many illnesses including stroke, heart disease and cancer. Homocysteine supplements Luckily making dietary changes and including supplements such as homocysteine support formulas can bring down this risk relatively quickly, and cutting smoking and stress are important. Antioxidants such as vitamin C and vitamin

E are important for vascular health as they minimise the damage from oxidised or damaged cholesterol which can arise from smoking and diets high in sugar and rancid fats. Herbs that protect the prostate As men get older they may develop prostate enlargement, which can interfere with urine function. This is known as Benign Prostatic Hyperplasia and may relate to over-activity of a hormonal precursor to testosterone. Alternative treatments for prostate problems include herbal formulas such as saw palmetto, uva ursi, marshmallow root and juniper berries. These work by reducing inflammation and swelling. Interestingly, the prostate gland is one of the richest sources of zinc in the body, so it makes sense to increase zinccontaining foods, such as eggs, liver and pumpkin seeds. It is wise to keep an eye on vitamin D intake as well, since a recent study conducted at Imperial College London suggested that vitamin D could reduce the severity of prostate cancer by as much as half in 20% of patients. Diabetes of the brain Finally, whilst men are at less risk than women of developing dementia, there is some research to suggest they may be

more prone to a milder type of mental decline that precedes full-blown Alzheimer’s. Some experts have called Alzheimer’s ‘diabetes of the brain’, linking elevated insulin levels with a hormone called IGF-1, which in excessive amounts, causes cellular ageing. Elevated insulin tends to go handin-hand with high blood sugar, which can ‘cross-react’ with proteins in the blood, damaging DNA and hormone receptors on cells. Fructose is seven times more reactive than glucose in forming these compounds, and excess sugar consumption of any kind contributes to ageing. Instead choose good snack substitutes such as bitter dark chocolate, nuts and olives, all of which contain a good range of nutrients such as magnesium, selenium and vitamin E. Not only are these natural mood-enhancers, but they help to keep cells young by mopping up the toxic by-products of ageing known as free radicals: a bonus that not many snacks can claim!

THE CONTRIBUTOR Elizabeth Wells is a qualified natural nutritionist practising in Manchester. Visit www.naturallywells.com

Gout: ditch the red wine for cherry juice Men are six times more susceptible to gout than women, and those who consume a purine-rich diet including a lot of red meat, poultry and fish will be more prone to gout, especially if this is accompanied by heavy alcohol consumption and insufficient water intake. Gout is actually a form of arthritis and the pain in an acute episode or attack is caused by swelling of joints, which become red, swollen and stiff. The most commonly affected joint is the big toe, but ankles, heels, knees, wrists, fingers and elbows can also be affected. The disease is caused by an excessive concentration of uric acid in the blood (hyperuricemia), uric acid being the final breakdown product following the metabolism of dietary purines. In the

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vast majority of gout sufferers, the high uric acid concentration is the result of under-excretion of uric acid, rather than over-production. There are a wide range of botanicals that have been used traditionally to treat gout. None have been subject to intensive research via randomised controlled trials. However, some have strong support among practitioners because of a long folklore of use as well as continued anecdotal evidence of efficacy from a clinical environment. In addition, a small number have supporting scientific evidence from clinical trials.

Sweet and sour cherries

sweet cherries (Prunus cerasus L) are considerably less effective than tart or sour cherries (Prunus cerasus L.), the latter being considerably richer in proanthocyanidins which are likely to be the key components within cherry juice that yield the benefits for gout sufferers. The very high antioxidant capacity of sour cherries, such as the Montmorency variety, has been confirmed by numerous studies. Apart from the specific role of cherries in reducing plasma urate levels, hence lowering the risk of formation of urate crystals responsible for acute gout attacks,cherries have been shown to yield beneficial effects with regard to a range of other inflammatory conditions.

Many practitioners and consumers are only too familiar with the fact that

Robert Verkerk BSc MSc DIC PhD

June 2011

Want vital care for a vital organ? Try ProstaVital® from HealthAid How could it help? An enlarged prostate is a common condition that can cause urination problems and other discomforts. Prostavital advanced formula contains standardised herbal extracts of Saw Palmetto, Pumpkin Seed, Pygeum Africanum and Stinging Nettle, together with nutritional support provided from vitamins B6, C & E, and essential minerals Zinc & Selenium Tell me more! Prostavital is an innovative supplement that combines many of the best natural ingredients known for maintaining prostate health. The capsules can be taken by all men aged 20 and older as a multivitamin for their health How much? RRP £9.99 for 30 capsules Where from? Contact HealthAid Ltd on 020 8426 3400 for purchase and stockist information or visit www.healthaid.co.uk

YOURHEALTH

heroes

your

GREAT BUYS AT YOUR HEALTH STORE

for men

Want prostate support? Choose ProstaBrit® for Men – Standardised Rye Grass Pollen Extract Food (Cernitin) What’s this? Prostabrit™ is a food supplement, derived from standardised Rye Grass pollen, designed to help men over 45 years to maintain a normal urinary function Any research? Yes! Prostabrit’s ingredient – Cernitin – has been the subject of many studies in the UK and in Europe, and a recent survey confirmed that users have experienced lifestyle benefits by taking Prostabrit and 70% were satisfied after three months of use Available from: All good health stores. For more details visit www.forum-health.co.uk

Must try: Prostasan Saw Palmetto capsules from A.Vogel Why so good? Many men over 50 experience an enlarged prostate (BPH). Prostasan is a traditional herbal medicinal product used for the relief of urinary symptoms arising from an enlarged prostate, in men with a confirmed diagnosis of Benign Prostatic Hypertrophy (BPH), exclusively based upon long-standing use as a traditional remedy. Always read the leaflet. How much? £13.40 for 30 caps; £34.25 for 90 caps Available? For stockists call 0845 608 5858 or from www.avogel.co.uk

June 2011

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Holiday Health:

Understanding Travellers’ Tummy & Natural Sun Protection Janine Barlow BSc (Hons) is Technical & Project Manager at probiotics specialist Protexin Travellers’ tummy (or diarrhoea) is estimated by the World

The difference between probiotics and prebiotics is

Health Organisation to affect 20 – 50% of international travellers, with the principal cause being contaminated food and water. Approximately 80% of travellers’ tummy (TT) is due to pathogens such as E. coli, Shigella & Salmonella, whilst the rest is due to viruses and protozoa. TT can be hard to avoid, especially in the high risk countries such as the developing areas of Latin America, Asia, Africa and the Middle East. Getting a supply of good quality probiotics is essential before leaving the UK.

that probiotics are live bacteria; prebiotics can be a preferential food source for the beneficial bacteria. There have been fewer studies conducted looking at the effect of prebiotics on TT, so if you have to choose between the two, the live probiotic bacteria would be the most beneficial.

Probiotics will help to make sure that your gut microflora is in good stead and will give your body the best chance of resisting any invading pathogens whilst on holiday. Therefore, starting to take the probiotics at least one week before your travel is recommended. Unfortunately, there is not the evidence that probiotics will prevent all pathogenic bacteria that can cause TT; however, taking the probiotics will be useful against a lot of the pathogenic bacteria and there is no harm in taking these beneficial bacteria.

It’s difficult to know which probiotic(s) to choose as there are hundreds of commercially available strains. Multi-strain probiotic product will be more beneficial than a single strain and you need to look for strains within the product that are fully identified eg Lactobacillus plantarum PXN47 (with a unique reference code). When you are travelling, choose a product that is stable at room temperature – if the label states to keep it in the fridge in this country, you will find it very difficult to stick to this while travelling in Africa!

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Keeping well hydrated is crucial whilst on holiday and there are other tips to help prevent your susceptibility to TT: ✓ It is advisable to drink only bottled water in most countries ✓ Hot drinks (such as tea & coffee) are normally safe as they are prepared with boiled water ✓ Avoid homemade or noncommercial unpasteurised juices ✓ If you are going to experience the street food stalls only use those that have a good reputation ✓ Avoid ice made from tap water – this includes in alcoholic drinks ✓ Alcoholic drinks are normally safe, but do not use this as an excuse to drink more alcohol and less water! ✓ Avoid salads and other uncooked dishes that have been washed in unsafe water

If you are one of the millions that fall ill to TT, continue to take your probiotics – they can help your immune system recover quicker as well as restoring the disrupted gut microflora. June 2011

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Debbie Watson is Retail Training Manager at Grafton International Ltd, distributors of Badger Balm Suncare Natural sun protection (or physical barrier sunscreens) such as Badger’s use opaque minerals to form a layer on top of the skin that reflects ultra violet light. Chemical sunscreens differ from natural in that they work by absorbing UV rays, and usually single chemical ingredients protect from either UVA or UVB, but not both. So for broad spectrum protection companies tend to use multiple chemicals.

Chemical sunscreens are absorbed into the skin and can be more likely to cause irritations or allergies. Natural sunscreens contain either Zinc Oxide or Titanium Dioxide as the active ingredient to protect from UVA and UVB.

The SPF rating tells the UVB protection and the star rating the UVA protection. If this is absent from the pack, look for the description ‘broad spectrum’. Also look for ‘Uncoated nonnano’ Zinc Oxide for complete peace of mind. Many believe that Zinc Oxide based sunscreens are better than chemical based sunscreens. The best advice is to protect your skin from the sun by taking shade in the hottest parts of the day, covering with a t-shirt and a hat, but if you are going to expose your skin to the sun, you should protect it, and a mineral based sunscreen is the safest and most effective way.

For natural after-sun, look for natural soothing and moisturising ingredients that smooth and condition like cocoa and shea butters and olive and jojoba oils. Also great as an apology to your skin are antioxidant ingredients like sea buckthorn and calming ingredients like lavender. Lips benefit from SPF protection all year round, especially those prone to sun induced cold sores. Choose SPF15 or above and including protective, conditioning goodies like olive oil, beeswax, cocoa butter, jojoba, shea butter… and enjoy that smooth feel.

For active types that want natural sun protection, the same principles apply but look for higher SPF (SPF30 plus) and easily portable, targeted, no mess sticks that protect from sun, wind, cold and water. If you ski, avoid sunscreens that contain water as they can freeze as you ski!

June 2011

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YOURLIVING

your

heroes GREAT BUYS AT YOUR HEALTH STORE

for holiday

Want natural and organic sun care? Choose the Badger Suncare range. The range is suitable for the whole family and available in a wide range of formats to match everybody’s needs How do they work? The Badger range protects skin with active micronized mineral Zinc Oxide to provide broad spectrum protection against UVA and UVB rays. Water and sweat resistant, too and the sunscreens start working as soon as you apply them Good ingredients? Organic and completely environmentally friendly. The added moisturisers are organic extra virgin olive oil, jojoba oil and shea and cocoa butters. Gorgeous! Where do I buy? From health stores nationwide or visit www.graftons.co.uk for your nearest stockist

What’s children’s sun protection? Try Green People Natural & Organic sun lotions Good? Yes, they are. We know the damage sun can do to our children’s delicate skin so it is important to protect them from burning. Green People’s SPF25 sun lotions protect babies and children’s skin from UVA & UVB rays and are extremely gentle − ideal for children who are prone to eczema or psoriasis How much? RRP £15.06 for 150ml Available from? Independent health stores, Waitrose and Green People. See www.greenpeople.co.uk or call 01403 740350

Wise holiday buy: OptiBac Probiotics ‘For travelling abroad’ How’s it help? OptiBac Probiotics For travelling abroad is especially designed to support your digestive health on holiday. For travelling abroad contains four well-researched probiotic strains, including the super Saccharomyces boulardii probiotic which flushes out pathogens such as Salmonella and E.coli, so they cant upset your stomach and cause diarrhoea. What’s more, there is no need to refrigerate - perfect for your luggage! How much? RRP £10.20 for 20 x one-a-day capsules Available? From Independent health food stores & pharmacies, or at www.optibacprobiotics.co.uk, tel 01264 369 936

Want low GI pasta? Choose Dreamfields pasta, for low GI and low carb Spaghetti, Penne Rigate and Rotini How low? Dreamfields pasta has only 5 grams of digestible carbs per 56g serving and a 65% lower Glycemic Index than regular pasta, releasing energy slowly to help manage weight and feel fuller for longer How’s that possible? Dreamfields is made from premium durum wheat semolina but has twice the fibre and a special ‘matrix’ within the semolina stops most of the carbohydrates being digested Who’s it for? Anyone avoiding blood sugar highs and lows, dieters and health conscious pasta lovers! £2.99 for 375g From? Independent health food stores, Visit www. dreamfieldsfoods.co.uk or call Food Sellers on 01733 370900

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June 2011

YOURLIVING

PROBIO 7 JUNIOR Nutritional NEW and digestive support PROBIO 7 JUNIOR is the strawberry flavoured probiotic specially formulated to provide a delicious, nutritional and digestive support for children aged 3-12 years, to help maintain a healthy balance of friendly bacteria within their digestive systems and help support their immune defences. Take PROBIO 7 JUNIOR on holiday to help settle upset tummies. Each sachet provides 5 billion friendly bacteria, made up of 4 of the most beneficial strains for children. Also with prebiotic fibre, which supports the life and action of the bacteria, and tooth-friendly Xylitol. The balance of childrenâ&#x20AC;&#x2122;s intestinal flora can be upset because of poor eating habits, after taking a course of antibiotics and when affected by tummy upsets or diarrhoea. PROBIO 7 JUNIOR can provide effective support in these situations.

From health stores nationwide and

www.forever-young-health.com Free from WHEAT, DAIRY, GLUTEN, YEAST and GMO.

June 2011

your healthy living

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YOURLIVING

Campbell McEwan says it’s easier than ever to find holiday destinations which help rather than harm the environment and local communities…

Take an eco break n recent years many of us have taken the planet more into consideration when making our holiday plans. Eco-tourism has evolved, uniting conservation, communities and sustainable travel; in other words, tourism from which everyone can benefit. These are certainly the principles behind The Greenbox, for example, Ireland's first ‘integrated ecotourism destination’, which promotes holiday venues such as Ard Nahoo eco lodge (pictured), near a lake in the glens of county Leitrim. Each cabin is built from Irish timber and Cedar wood, insulated with hemp, heated by a pellet stove and powered by wind turbine. Even the paint used on the cabins is natural and so no petro-chemicals are used in the construction. It accommodates single travellers, groups or families. Also on offer are one-day yoga classes, holistic therapies and organic food. Alternatively, if you are happy with something more basic, there is Loch Ossian eco-hostel in the north of Scotland, run by the Scottish Youth Hostel Association, which sits in a stunningly beautiful situation on the edge of Loch Ossian surrounded by mountains. With only the beauty of the mountainous landscape, and the occasional bothy where you might stop off on a long 34

| your healthy living

walk to brew some tea, it is ideal for those keen on walking. As there are no roads for perhaps 20 miles in any direction, the only way to travel there is by train, or of course to walk! Considering how you will travel to your destination is an important aspect of eco-tourism, covered by the Lovat hotel by Loch Ness; as well as being recognised as an eco-friendly hotel, it offers £22.50 off your bill if you travel by public transport rather than taking your car, and £45 off if you go by bike! Or what about something a little more eccentric such as the Old Luggage Van (pictured) in Cornwall, which is a converted Victorian railway carriage using Good Energy’s green electricity scheme, and where you are offered £25 cash-back if you arrive by public transport. It can sleep up to four and has access to 10 acres of woodland. Alternatively, if you are feeling more radical and want a European holiday where you can engage in an eco-retreat involving work and meditation, try Eco-Dharma, situated in a wild section of the Catalan Pyrenees. Run by people who are serious about effective ecology and practice it in the context of Buddhism, it’s a chance to learn about ecology ‘at the coal face’.

Great eco days away 1

Nature’s World, Middlesbrough. This 25-acre site has educational days out for the family, learning about sustainability. Also suitable for groups of children or older students, with various educational trails and activities to encourage an awareness of nature and inspire a sense of harmony with it. www.naturesworld.org.uk

2 Monkton Wyld Court

, Dorset; a centre for sustainable living with neo-Gothic buildings and 11 acres of lawns, gardens and meadows; suitable for all ages, there is even a kindergarten. Environmental activities and courses are mostly residential but there are also day events. www.monktonwyldcourt.co.uk

3 The Ecology Centre

, Fife has a number of day events, which include bread-making, investigating pond life, walking groups and a summer ecology festival for families. www.theecologycentre.org

4 Ecos Visitor & Conference Centre

Ballymena. As well as hosting conferences there are interactive galleries to help children understand the importance of sustainability and biodiversity; also outdoor activities and picnic areas. www.ballymena.gov.uk/ecos

5 The Living Rainforest

, nr Newbury, Berkshire. Learn about the rainforests without leaving the country. See free roaming lizards, birds and butterflies and some of the world’s most popular food plants such as bananas and cocoa. www.livingrainforest.org

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This issue’s in-store adviser is nutritional therapist Sally Duffin, from Tullivers Health Shop in York, and the sole recipient of the 2011 Jimmy Lee Richardson national award for continual professional development.

Here to help Independent health store advice on natural first aid Treating insect bites To prevent insect bites, I would recommend taking vitamin B1 in a high dose, such as 500mg per day, for one week before you go on holiday and whilst you are away. Vitamin B1 can help to change the scent of your sweat to repel mosquitoes. The Ayurvedic herb neem is another good insect repellent when taken internally as a tincture. Alternatively, neem oil can also be used topically as an insect repellent which is very effective too. Tea tree oil is another useful topical option. Citronella is a perfect oil to use if you are sitting outside in the garden and want to ward off insects, as burning the oil outdoors really helps to repel them. Dietary-wise, to reduce histamine response and help cope with the swelling after an insect bite has occurred; foods rich in vitamin C and bioflavonoids − such as fruits including strawberries and kiwi, plus vegetables such as peppers − are particularly good. Nettle tea is a superb natural anti-histamine and is something we commonly recommend for allergy symptoms.

Scrapes and strains Calendula cream used topically is a wonderful healing cream and is very effective for all-round cuts and scrapes. Z-Gel is a combination of many different traditional healing herbs such as calendula, arnica and Bach flower essences, and is an all-purpose soothing gel which really 36

| your healthy living

helps to take the edge off minor shocks or traumas caused by bruises, cuts and scrapes. The flower essences within the gel are particularly brilliant for children as they help to invoke calm. For strains I would always recommend using magnesium topically as a spray as this gets into the system very quickly transdermally, helping to relax muscles. Using comfrey oil is another good option as it is anti-inflammatory and analgesic. Foods containing magnesium such as wholegrains, wheat, bananas, nuts and dark green leafy vegetables, can also assist in minimising painful symptoms of muscle strain. For relief ahead of bedtime, you can also add a few handfuls of fresh thyme to a bath, as the herb will help to ease muscular pain.

Burns and scalds Topically aloe vera gel or Z-Gel are both most effective for minor burns and scalds. Aloe vera gel is excellent to have on hand to treat sunburn as it reduces inflammation and accelerates skin healing. If skin is sunburnt, avoid being directly in the sun and cover the area up immediately with light cotton clothing to allow the skin to breathe, such as a loose top and trousers. Keep applying the cream regularly until you feel the skin soothing, ensure you drink plenty of water to help with skin hydration levels and also consume extra vitamin C in the diet to help the skin to heal naturally.

TULLIVERS HEALTH FOODS

The leading independent health store in • York, Tullivers prides itself on offering customers in-depth expert advice and consultations, monthly free in-store talks on various natural health ranges such as Solgar Vitamins, and food intolerance testing with results back within one hour. Mail order is available over the • telephone by calling 01904 636437 or via the email form on the store’s website www.tullivers.co.uk F an of Your Healthy Living because: • “Customers really enjoy picking up and reading the magazine as the content is both interesting and informative. Your Healthy Living helps to widen our customers’ awareness of products that are available, and they can discover more about natural health in general.” Interview by Julie Penfold June 2011

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I’m passionate about... chemical free cleaning Mathew Clark of Green Brands What’s your job in a nutshell?

What gets you motivated on a Monday morning? A cup of tea plus what I do is rarely boring or dull. I can be involved in everything from designing artwork through to meeting customers or bottling product. I always have a very long to-do list.

Selling Earth Friendly Products and Michael’s Original, two brands of natural cleaning products.

What don’t people get about using natural cleaning products?

How did you get passionate about natural cleaning products?

People often think that they are more expensive than conventional ones. For instance Earth Friendly’s ECOS laundry detergent costs £7.65 for 50 washes. That works out at 15.3p a wash which is less than conventional brands. Michael’s Original washing-up pad costs £1.75 but lasts for at least three months in normal use which makes it good value.

It started when my wife worked for a local organic vegetable box scheme. Around that time, we met people from Earth Friendly Products and realised that you don’t need harsh chemicals to clean, you can get all the cleaning power you need from plant extracts. I noticed that while people were cutting out chemicals in their food by eating organic, they were still cleaning their homes with harmful chemicals.

What’s the worst thing about eco unfriendly ones? In a nutshell they can be bad for your health. Your health and the environment are connected. If you pour toxic chemicals down the drain they can get into water courses and end up in the sea where they enter the food chain. Ultimately we end up consuming what we throw away. Natural cleaning products made from plant extracts are non-toxic and will biodegrade quickly meaning they are safe in the environment. When you use toxic chemicals to clean, chemicals can get into your lungs and onto your skin. A US study pointed out that the air in our homes can be far more polluted than the air outside and laid some of the blame with cleaning chemicals.

What is your favourite Earth Friendly Product? Orange Mate Concentrated degreaser. It’s made using orange oil which is very effective at removing oil and grease. I use it undiluted to remove grease from baking trays. I have even used it to clean oil-based paint from brushes. It can also be diluted to make a general purpose surface cleaner.

What do you do outside of work? I started to play the Ukulele with a local group a year ago. We meet every fortnight in a pub to play, sing along and get together. It is great fun and I think we sound quite good! Plus I keep fit by going to British Military Fitness, an outdoor circuit training run by fitness instructors with a military background. It is tough but sociable and enjoyable.

n www.greenbrands.co.uk

Herbal Helper

‘I like to keep active and enjoy gardening, but my muscles and joints are very stiff and sore for a few days after. I was wondering what you could suggest to help?’ Jenny Bodenham BA (Hons) DipION MBANT, Higher Nature Nutritionist Keeping active is important both for physical and mental well-being. It can, however, be easy to get carried away with gardening, so take regular breaks and don’t overdo it! Muscle pain can result from inflammation, so eat plenty of foods to promote anti-inflammatory pathways, such as oily fish, walnuts, flax seeds and pumpkin seeds. Include plenty of brightly coloured fruits and vegetables, which are packed with anti-oxidants to combat free-radical

| your healthy living

activity. High-fat meats and sugary foods are pro-inflammatory and should be avoided. Plants such as devil’s claw have anti-inflammatory properties and may help to maintain comfortable joints. Devil’s claw has traditionally been used for the relief of general aches and pains in the muscles and joints, as well as backache and rheumatic pain, so may be beneficial. Additionally, MSM helps to maintain the permeability of the cells and support healthy, flexible joints and muscles. Dehydration can contribute to muscle soreness, so drink plenty of healthy fluids, such as vegetable juices, water and herb teas, particularly cat’s

claw, which contains antioxidants. Glucosamine and collagen may have beneficial effects on cartilage, which acts as a shock absorber and protects the joints from friction. Following strenuous activity, nothing soothes like a warm bath! Heat increases the circulation and relaxes tired, aching limbs. Adding mineral salts to the bath provides additional benefits by cleansing and detoxifying the body. MSM can also be applied to tired and sore muscles in the form of a muscle balm or cream. Devil’s Claw Muscle & Joint Pain Relief is available in all good independent health stores.

June 2011

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YOURFOOD

Summer salads Try these tasty salad and lo-cal dressing recipes… Barbecue tofu salad

SERVES 4 1 pack of firm plain tofu, pressed and sliced ¾˝ thick ⅓ cup + ¼ cup barbecue sauce, divided 1 can corn kernels (15oz/, drained, or kernels from 2 ears fresh grilled corn 1 red bell pepper, chopped small 1 avocado, diced (optional) 1 large head romaine or iceberg lettuce, coarsely chopped Fresh coriander 3 tablespoons vegan mayonnaise 1-2 tablespoons water (as needed)

1 2

Marinate tofu in ⅓ cup barbecue sauce for 10-15 minutes.

3 4 5

Grill tofu for a few minutes on each side, basting occasionally with additional barbecue sauce. In a large serving bowl combine corn kernels, red bell pepper, avocado, lettuce and coriander. Chop tofu into cubes and add to bowl. In a separate small bowl, whisk together mayonnaise and ¼ cup barbecue sauce, adding water as needed to get the desired consistency. Dress the salad with sauce, tossing gently to combine.

Low-cal spinach pesto vinaigrette

SERVES 20

(calories per serving: 22) ¾ cup baby spinach, torn ¼ cup fresh basil, torn 2 garlic cloves, pressed 1 tablespoon walnuts, finely chopped ¼ teaspoon black pepper, ground ⅛ teaspoon salt 3 tablespoons extra virgin olive oil 2 tablespoons lemon juice 3 tablespoons chicken broth 1 tablespoon white wine vinegar

Place spinach, basil, garlic, walnuts, pepper, salt, oil and 1 tablespoon lemon juice in a food processor. Process until silky smooth. Add up to 1 tablespoon extra oil if needed to smooth mixture.

| your healthy living

Slowly add remaining 1 tablespoon lemon juice, broth and vinegar into processor. Process until smooth and fully mixed. Pour mixture into a bottle and store in refrigerator. Shake well before use.

Continued over ➜

June 2011

YOURFOOD ➜ Continued from page 40

Wild Rice salad with apples and almonds

SERVES 8

1 2 3

Boil all the rice in salted water until tender, drain, reserving the cooking liquid.

½ cup wild rice Salted water for simmering ½ cup shelled almonds, whole or in slivers 1 tablespoon cooking oil 1 large onion, roughly chopped 1 Golden Delicious apple, peeled, cored and diced ¼ cup raisins Salt and freshly ground black pepper to taste 1 tablespoon olive oil Chopped parsley to garnish

Crisp the almonds by toasting them dry until fragrant for just 1-2 minutes. Heat the oil in a large skillet or Dutch oven over medium heat for 1 minute. Add onion; cook until softened, about 5 minutes. Add the apples, raisins and a splash of the water reserved from cooking the rice. Cook 5 minutes more until the apples are translucent. Combine the cooked rice, the apple mixture, the toasted almonds and salt and pepper. Stir in the olive oil and serve garnished with parsley.

Kale and sea vegetables with orange sesame dressing

SERVES 4

(calories per serving: 90) ¼ cup Wakame seaweed ½ cup sea lettuce 3 cups kale ½ teaspoon salt ¼ cup orange juice 6 tablespoons sesame seeds (additional for garnish) 1 tablespoon kelp powder

1 Dressing recipes from The Everything Salad Book, (£10.99, Adams Media) available from Amazon and www.rubooks.co.uk

Salad recipes from Cookouts, Veggie Style, (£14.99, Adams Media) available from Amazon and www.rubooks.co.uk

| your healthy living

Soak the Wakame and sea lettuce in water for 30 minutes. Rinse and discard the soak water.

Remove the stems from the kale. Roll up the kale leaves and chop into small pieces.

3 4

Sprinkle salt onto the kale and massage it by hand to create a wilting effect.

Toss the dressing with the kale and sea vegetables in a large bowl until well covered. Sprinkle about 1 teaspoon sesame seeds on top.

Place the orange juice, sesame seeds and kelp powder into a blender and blend until smooth.

June 2011

YHL PROMOTION

Refreshing & versatile infusions expertly created for you Try these quality and tasty infusions available from your local health store.

Red Berries This infusion delivers a revitalising burst of fruity flavour. If your tea break could do with a lift, grab this berry medley and give your taste buds a treat.

Make a pot of Red Berries infusion and allow to cool. Add to a jug along with an equal measure of sparkling water, crushed ice, lemon slices and fresh mint. Serve as a refreshing drink at any time of day.

Lemon & Ginger Kick-start your taste buds with Heath & Heather’s Lemon & Ginger Infusion. A sweet, spicy and aromatic infusion which perfectly combines Lemon & Ginger to help support your wellbeing.

Adding a few bags to your bath to help soothe and relax your body after a hard day at work.

Camomile & Honey Unwind, let go and drift off with the gentle sweetness of Heath & Heather’s Camomile & Honey infusion. Delicate Camomile flowers have been carefully blended with the flavour of honey to produce a soothing infusion to help you to relax and unwind at any time of the day.

Using a cup of warm Camomile & Honey as a final hair rinse, traditionally applied to condition and highlight fair hair.

Pomegranate Heath & Heather’s Pomegranate infusion expertly combines Pomegranate with fruit and herbs for a fruity, refreshing drink that is perfect at any time of day.

Making a refreshing drink by mixing a jug of cooled Heath & Heather Pomegranate infusion with sugar to taste. Add ice, quartered limes and summer berries for a healthy summer treat.

Morning Time Start your day on top form with Heath & Heather’s Morning Time infusion. A refreshing blend of spearmint, rosehips, lemongrass, cherries and orange to help you tackle the day ahead.

Making a refreshing drink for a hot day by mixing a jug of cooled Heath & Heather Morning Time infusion with sugar to taste. Add ice, quartered limes and fresh fruit for a healthy, cooling treat. The descriptions and tips above have been provided by a National Institute of Medical Herbalists Practitioner. The information is not intended to treat any medical problems and if you have any questions, please contact a qualified NIMH Practitoner. To find a registered NIMH practitioner call 01392 426 022 or visit their website www.nimh.org.uk

To contact Heath & Heather Customer Relations Team please call 0800 633 5650 Alternatively visit www.heathandheather.co.uk

YOURFOOD

Homemade Picnic Rolls With warmer weather on the way, try making these crusty bread rolls − delicious and high in fibre, they’re perfect for summer picnics and barbeques. Adding a quality Cheddar cheese to the dough and sprinkling this over the top of the rolls before baking transforms them into a savoury treat, ideal with salad. If you’re pressed for time, all Marriage’s strong flours can also be used in bread machines.

Recipe sponsored by

tip!

Picnic Rolls

Makes 12

Dough made to this recipe c an als baked as one o be large lo in a 90 af 0g make d tin, or used to eliciou s pizza bases.

700g Marriage’s 100% Canadian Very Strong Stoneground Wholemeal Flour 1 teaspoon sea salt 1 teaspoon mustard powder 1 x 7g sachet dried yeast About 450ml tepid milk (or water) 200g extra-mature Cheddar cheese, grated 1-2 baking trays, greased

1 2 3

Combine the flour with the salt, mustard powder and dried yeast in a large mixing bowl.

Did you know: The Marriage family have been producing quality flour since 1824. Marriage’s nutritious stoneground wholemeal flour is traditionally milled on hundred year old French Burr stones, for a ‘nutty’ flavour with all the goodness of the whole grain.

| your healthy living

Pour in the tepid milk (or water) and mix to a soft but not sticky dough. Turn out the dough onto a floured work surface and knead thoroughly by hand for 10 minutes until very smooth and pliable. The dough can also be mixed and kneaded in a large free-standing electric mixer fitted with a dough hook – use the lowest speed and knead for 4 minutes.

Work ¾ of the cheese into the dough then return the dough to the bowl, if necessary, and cover with a snap-on lid or clingfilm and leave to rise in a warm spot until doubled in size. This will take 1-1½ hours.

Punch down the risen dough to deflate, then turn out onto a lightly floured work surface. Divide into 12 equal portions and shape each into a neat ball. Arrange well apart on the prepared baking trays, then slip them into a large plastic bag, or cover lightly with clingfilm, and leave to rise in a warm spot until doubled in size – this will take 45 minutes to 1 hour.

6 7

Towards the end of the rising time, heat the oven to 230°C, 450°F, Gas Mark 8. Uncover the rolls and scatter over the remaining grated cheese.

Bake for about 20 minutes or until a good golden brown. Cool on a wire rack.

For more recipes , sto find out about Mar ckists and to riage’s entire hom e baking range visit www.flour.co.uk

YHL PROMOTION

Avoiding sugar? Try the art of Molenaartje Molenaartje is a household name in Europe, known for selecting only organic ingredients which retain their nutritional value − resulting in delicious, well-balanced snacks. Molenaartje’s wide range of tasty products are perfect for those who can’t, or don’t wish to, use sugar, cocoa or milk. Made with unrefined ingredients whenever possible, the Molenaartje range is also 100% vegetarian.

Waffles Our delicious Waffles are made with whole wheat flour, sweetened with grain syrup and available in Spelt, Hazelnut, Malt and Honey varieties.

Biscuits These organic biscuits are delicious but not over sweet. Made with whole wheat flour and sweetened with grain syrups, they are available in Wholegrain, Wholegrain with Honey & Sesame, Wholegrain with chocolate, Wholegrain with Carob, and Wholegrain with Spelt.

Try these healthier savoury snacks

Fruit Break

Potato Chips

This Spelt cake bar has a choice of apple or red berries real fruit filling, sweetened with spelt syrup.

Baked in their jackets with only selected ingredients, these crisps have all the key vitamins and minerals retained in them. Plus the oil used is extra high oleic sunflower oil, which is naturally rich in monounsaturated fatty acids.

Carobella/Soyabella Delicious chocolate bars and spreads made without cocoa or milk and sweetened with barley and corn syrup.

Corn Snacks Made from organic corn, flavoured with creamy organic peanut butter and a touch of sea salt. Yummy! Look out for our windmill logo and simple packaging − they reflect the way our products are made.

Ask your local Nutrition & Healthy Lifestyle Retailer for the Molenaartje range. Alternatively, for a list of stockist call 01782 567120

YOURSFORFREE

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Free health test kit for every reader! With many people eating more acid forming foods (wheat, dairy, red meat, sugar, etc) than is good for the body, don’t miss this chance for a free acid-alkaline kit to test your body’s pH balance. There’s one for every reader who enters this prize draw. A pH imbalance can explain health symptoms such as fatigue, inflammation, aching joints and poor skin. This free pH litmus test is also available from participating health stores and online − turn to page 24.

THESE HEALTH GOODIES – IT’S EASY Y

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A Xylitol dental kit!

To celebrate the new look Bio-Kult multistrain probiotics, Peter Cartwright’s latest book Probiotic Allies and Protexin winning the prestigious Queens Award for Enterprise 2011, we have a copy of Peter’s book (RRP £12.95) and a pack of 60 Bio-Kult probiotic capsules (RRP £14.95) to give to 4 lucky readers. And all readers can purchase Peter’s expert book on probiotics for just £10 by visiting www.bio-kult.com and using the code YHL00001 before the 31 July 2011.

FREE DRAW CODE: SPRY KITS

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The tastiest iron supplement Floradix Liquid Iron Formula is an ideal supplement to help maintain healthy iron levels and to help reduce tiredness and fatigue. The vitamin C content and fruit concentrates enhance the iron absorption and give the liquid a pleasant taste. Free from colouring, preservatives and alcohol, Floradix is suitable for vegetarians. For your chance to win 4 FREE bottles of Floradix Liquid Iron 250ml, RRP £9.49, enter the draw today!

FREE DRAW CODE: FLORADIX IRON

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Astaxanthin (pronounced asta-zan-thin) is the powerful antioxidant that’s been called ‘the number one supplement you’ve never heard of but should be taking’. Part of the carotenoid family and found in micro algae, it’s over 500 times more powerful than Vitamin E and up to 800 times stronger than CoQ10. Good Health Naturally are giving away 10 pots, worth £24.95 each, but EVERY ENTRANT will receive a £10 off voucher for Astaxanthin.

FREE DRAW CODE: GHN ASTA Check out these great reader offers elsewhere in this issue – 10% off Honeyrose Herbal Cigarettes on page 13; FREE pH test kit on page 24; FREE liquid iron sample on page 29; and the Sun Chlorella FREE sample on page 37. | your healthy living

Hormone imbalances can play havoc with women’s health, so we have 5 fantastic prizes to give away: A copy of Patrick Holford’s book Balance Your Hormones plus a month’s supply of his two new formulas, Female Balance and Bone Support, making each prize worth £45.94. Find out more on page 15.

Probiotic excellence

The Spry Dental Defense System® helps you start a new Xylitol-rich oral hygiene routine. Xylitol is the extraordinary sugar that’s been shown in studies to help prevent tooth decay. Each 30 Day Dental starter kit contains a combination of Spry Xylitol products including; Toothpaste, Oral Rinse, Chewing Gum, Mints and Toothgel, retailing at £35.74. www.anyone4tea.com has 10 kits to give away.

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