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March 2015 | www.yourhealthyliving.co.uk
Natural skincare solutions
Walk your way to good health
How to get a better night’s sleep
Get started on the Paleo diet
The soap star talks about her passion for yoga PLUS PG 1 COVER MAR15.indd 1
Natural remedies for childhood ailments, how to tackle embarrassing health conditions, green living tips, plus readers’ health questions answered 25/02/2015 20:34
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healthyliving March 2015 | www.yourhealthyliving.co.uk
4 Health News: All the latest news and research from the world of natural health and wellbeing plus our regular smoothie column and book corner 16 Celebrity Health: Emmerdale star Roxy Shahidi talks about her love of yoga and vegan living 24 Your Health: Our holistic health experts offer some advice for treating some of the most embarrassing health complaints 32 Your Health: Top tips for treating common childhood complaints naturally
Yours for free 5 Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!
Your living 18 Your Look: We look at the links between the health of your liver and common skin complaints 22 Just for You: Spas, therapies and pampering treats! 28 Your Living: Top tips for walking your way to fitness 46 Green Living: How to lead a more eco-friendly, sustainable lifestyle
Your food 40 Your Food: How to get started on the paleo diet
Your experts 14 Health Q&A: Our experts answer your questions on poor digestion, soothing sensitive skin and dairy alternatives 36 Here to Help: Independent health store advice on how to get a better night’s sleep from London Health Foods in Teddington
Your Healthy Living, JHN Productions Ltd, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambridgeshire CB21 4EN. © 2015 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.
I FIRST BECAME interested in yoga when I was a child and I discovered my mum’s old yoga books and tapes. I soon became fascinated and joined her in her daily practice. So I was delighted to speak with Emmerdale star and yoga teacher Roxy Shahidi this month, who also discovered this ancient practice in a similar way. Her obvious passion for yoga is quite inspiring as is her dedication to following a vegan lifestyle. Our other features this month include natural ways to treat common childhood complaints – an essential read for all parents, on page 32 – plus top tips for helping those awkward and downright embarrassing health complaints that never fail to make you blush – take a look on page 24. There’s also a guide to getting more active and walking your way to fitness on page 28, plus some delicious recipes based on the principles of the Paleo diet, on page 40 – eating like your ancestors is the way to go! I hope you enjoy reading and if you have any comments please get in touch with us via our Facebook or Twitter sites. Wishing you good health,
Liz Parry | Your Editor Visit: www.yourhealthyliving.co.uk for all our competitions and online magazine.
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EDITOR Liz Parry firstname.lastname@example.org
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Official magazine of Tree of Life, natural health suppliers.
Your Healthy Living magazine is distributed through the largest wholesaler in the natural products industry, Tree of Life. Should retailers require more copies, simply use order code 0003 and these will be delivered subject to availability. March 2015
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NEWS research& NEWS
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The war on sugar is not yet won
The public health campaign group Action on Sugar have criticised the government for failing to take action on food manufacturers who are failing to reduce sugar in their products. They tested 50 of the nation’s favourite breakfast cereals, and found that some of the most popular contained more sugar than they did in 2012. 14 out of 40 contained more than 33.3g, or eight teaspoons, per 100g of cereal. Kawther Asham from Action on Sugar said: “You wouldn’t give your child chocolate biscuits for breakfast, but certain manufacturers are effectively doing that for us.”
Give chocolate the finger with DECHOXTM This March, the British Heart Foundation (BHF) launches the UK’s first ever DECHOXTM, a nationwide sponsored challenge calling on all chocolate lovers to give up their favourite sweet treat to help raise money for lifesaving heart research. For many of us, giving up chocolate for a whole month could feel as much of a challenge as running a marathon! Dechoxers are encouraged to raise money throughout the month by asking friends, family and colleagues to sponsor them to take on the challenge. They can also donate the money they’ve saved from ditching that cheeky chocolate bar at work or a naughty dessert after a meal out. Anyone can take part by signing up for free at bhf.org.uk/dechox. The DECHOXTM microsite will also be full of tools and ideas, from freebie downloads, a Survival Kit with food swaps and videos, to the chocolate cheat fine, social newsfeeds and more. One in four of the UK population is lost to heart and circulatory disease each year and there are currently seven million people in the UK living with heart and circulatory disease. By taking part in DECHOXTM and raising funds for the BHF, Dechoxers will be joining the fight for every heartbeat, helping the BHF continue its life-saving work. 4
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Changes in diet are saving lives A study at the University of Liverpool has suggested that healthy eating offers more protection against heart disease than drugs. The research showed that more than 20,000 lives were saved in seven years by big falls in the nation’s blood pressure and cholesterol, with about half this fall the result of eating less salt. Heart deaths have fallen by more than half, with two thirds of this attributable to changes in the way we live, and the other third to improvement in treatments. Martin O’Flaherty, a senior lecturer in public health at the University of Liverpool and the lead author of the study, said: “It’s mainly diet. It’s salt for blood pressure and particularly saturated fat and sugar for cholesterol. Obesity also has a role. For blood pressure it’s the other things, not pills, which are driving massive reductions in mortality.”
MORE NEWS ON PAGE 6
LIVE BACTERIA FORMULA
WIN! FREE PRIZE DRAWS
£££s worth of fantastic health products to be given away every month
Go with your gut! Bio-Kult Infantis is an advanced multistrain formula for babies, toddlers and young children. Each easy-to-use sachet contains seven strains of live bacteria, vitamin D3 to contribute to the normal function of the immune system, preplex and DHA and EPA which are high in omega-3 fatty acids.
GORGEOUS GIFT SET
Natural beauty Faith in Nature make award-winning natural beauty products with beautiful aromas. Pineapple & Lime Shampoo and Conditioner both contain organic pineapple and mango extracts, plus lime oil, to create a heady, refreshing blend of exotic aromas that will leave your hair feeling fresh and clean, and smelling gorgeous. We have seven gift sets of the shampoo and conditioner to give away, each worth £6.99.
One lucky winner will receive an iPod Shuffle and a box of Bio-Kult Infantis worth £51.95, and four runners up will also receive a box of Bio-Kult Infantis. DRAW CODE: YHL-BIOKULT-0315
DRAW CODE: YHL-FAITH-0315
DRAW CODE: YHL-GHN-0315
Local English honey HayfeGUARD® local English honey with ProPollen Factor Plus contains fresh, local, raw unpasturised, coarse filtered honey, adding a multitude of pollen grains and fresh royal jelly to aid health and wellbeing and help hay fever. The Hive Honey Shop are giving away three pots (RRP £14.95 each) this month. DRAW CODE: YHL-HIVE-0315
The world’s strongest serrapeptase Serraenzyme 250,000iu from Good Health Naturally is the world’s strongest serrapeptase. Serrapeptase is a naturally occurring enzyme, and when used as part of a healthy daily diet and lifestyle can help support normal body processes including the natural healing process, sinus activity, fluid balance, joint mobility, anti-inflammation and post-surgical recovery. We have six bottles of 90 capsules to give away, worth £49.95 each. Plus every entrant gets a £5 voucher to spend at the Good Health Naturally online store.
HELPS HAY FEVER
Natural baby care
Weleda’s Baby Derma White Mallow range is specially formulated for babies with hypersensitive or dry skin prone to irritation and eczema. Fragrance-free, the body lotion, face cream and nappy cream protect, nourish, soothe and relieve itching. Free from mineral oils, synthetic ingredients or artificial additives of any kind. We have two sets to give away worth £30.85 each. DRAW CODE: YHL-WELEDA-0315
WIN Natural ear and nose care
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Just visit www.yourhealthyliving.co.uk
Or email firstname.lastname@example.org with the Free Draw Code (eg YHL-FAITH-0315) in the email subject box.
THE NATURAL SOLUTION
To celebrate the introduction of Otosan Baby Nasal Spray to the UK we have put together a full package of Otosan Ear and Nose care products. Whether you have a blocked nose or a build-up of wax in the ears, or you just want to improve your regular ear hygiene regime, Otosan has a natural solution for you. We have three Otosan Ear and Nose care packages to give away worth £41.25 each. DRAW CODE: YHL-OTOSAN-0315
HOW TO ENTER
and enter your details and the Free Draw Code (eg YHL-FAITH-0315)
Or post your name and address
with the Free Draw Code (eg YHL-FAITH-0315 to: Reader Offers, Your Healthy Living, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambs CB21 4EN. (Entries on postcards or sealed envelopes only please.) Also, please note that you can enter multiple giveaways on one postcard.
CLOSING DATE: 30 APRIL 2015
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Micronutrient of the month:
Vitamin K By Nutritional Therapist Georgie O’Connor for the College of Naturopathic Medicine Vitamin K is a fat-soluble vitamin that is well known for its vital role in blood clotting, but it is also essential for building strong bones, preventing heart disease and it is a crucial part of the army of micronutrients needed to maintain optimal health. There are two main forms of vitamin K: K1 which is found naturally in plants, especially green leafy vegetables, and K2 which is formed in fermented foods by the action of bacteria. The bacteria in your gut also make small but significant amounts of usable K2 – another reason to ensure you have a healthy balance of friendly gut bacteria! We’re all familiar with the need for vitamin D to help calcium get into bones, but K2 acts as the adhesive that holds calcium and other minerals in the substance of bone. Recent studies from Japan have proven the role of vitamin K in not only reversing bone loss but in some cases actually increasing bone mass in those with osteoporosis. Other studies have suggested that K2 and vitamin D, working together, may prevent calcification
of arteries, thereby helping to prevent cardiovascular disease. Which form should I take? K1 is abundant in green, leafy vegetables but these foods also contain many other micronutrients, such as calcium, iron, magnesium, potassium and vitamin C, which are all vital for good health. So, first and foremost, eat the food! The nutrients in natural foods are provided in ideal ratios for health, and work well together. These foods can be enjoyed raw in salads and smoothies, however, to ensure maximum availability, they are best served lightly cooked. Try them steamed with a light citrus vinaigrette and topped with toasted cashews, or perhaps added to a soup or casserole just before serving to add crunch and texture. If you’re looking for a quick and light nutritious lunch, wilting them in a miso soup with a drizzle of hemp or olive oil is ideal. In supplement form, K2 is believed to be the most bioavailable, however, please take medical advice if you are pregnant, breastfeeding or taking an anticoagulant such as warfarin.
CNM trains students for successful careers in natural therapies. www.naturopathy-uk.com 01342 410505.
Are you a conscientious carnivore? Consumption of meat and livestock production make a huge contribution to climate change and health concerns, and there’s a growing movement in countries that consume a lot of meat – including the UK – to encourage ‘less and better’ meat consumption. A 2014 YouGov survey found that in the past year a quarter of the British public have cut back on the amount of meat they eat. Even more, one in three of us said we would consider eating less meat, with the need to save money among the key reasons given. But despite our squeezed budgets, around half of us reported that we would be willing to pay more for ‘better’ meat - meat that tastes better, is healthier, and is produced to higher animal welfare and environmental standards. But Rob Percival from The Soil Association believes we need ‘more than just a shift in attitude.’ Belief needs to translate into action – so, if you haven’t already, why not take up Meat Free Monday? Cutting out meat one day a week is not only good for the planet, but it means that you will be able to afford ‘better’ meat on the days you do eat it. It’s a win-win situation! 6
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Fizzy drinks can cause early puberty A Harvard Medical School study, published in the journal Human Reproduction of 5,583 girls between nine and 14 has found that those who drank more than 1.5 servings of sugary drinks a day had their first period 2.7 months earlier than those who drank two or fewer drinks a week. Drinks with added sugar are said to increase the concentration of insulin in the body, which in turn results in higher concentrations of sex hormones, normally associated with periods starting earlier. Associate Professor Karin Michels said: “Our study adds to increasing concern about the widespread consumption of sugar-sweetened drinks among children and adolescents. The main concern is about childhood obesity, but our study suggests that age of first menstruation (menarche) occurred earlier, independently of body mass index, among girls with the highest consumption.” One reason that this is worrying is that a one-year decrease in age at menarche is estimated to increase the risk of breast cancer by five per cent, so, a 2.7 month-decrease in age at menarche is likely to have a modest impact on breast cancer risk. March 2015
Smoothie of the month
It’s that time of year for marathon training so if you are taking part in a long distance run, try this smoothie to help you along the way. It’s a great all-rounder but especially good for preand post-training. You will need: ● 1 banana ● 2 fresh medjool dates ● ½ tsp of cinnamon ● 2 tbsp of oats ● Half a cup of natural yogurt ● Half a cup of organic milk Put all the ingredients into a blender and whizz until smooth.
Serrapeptase is an enzyme which can’t be found in everyday diet. Enzymes are hugely important as they are the ‘labour force of the body’. SerraEnzyme 250,000iu is the new maximum strength serrapeptase from Good Health Naturally for faster results. Try this if you need stronger serrapeptase and for any serious health condition that serrapeptase will help. • Strongest Serrapeptase on the market • 250,000iu serrapeptase per capsule
"Being fit and racking up the miles is one thing, but the key to successful training is recovery and injury prevention.
• Also known as The ‘Miracle’ Enzyme
This recipe contains good levels of carbohydrates from the banana, oats and dates to set you up with that much-needed energy for the run ahead. As a post-training drink it helps replace lost glucose back into the muscles to help with optimum recovery.
• Why Good Health Naturally serrapeptase? ✓ Most testimonials ✓ Biggest results ✓ Most trusted ✓ Best-selling ✓ The ‘Original’
The protein from the yogurt and milk is a great way to protect and repair your muscles after a long run, helping to prevent future injury.
• Suitable for vegetarians
Oats are also high in beta-glucans which is a soluble fibre linked to protecting the heart and boosting the immune system which is vital if you want to stay fit."
n To find out more about Sally, visit www.sallywisbeynutrition.co.uk or follow her on Twitter: @wizznutrition
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• Manufactured under strict guidelines, set by the U.S Food & Drug Administration’s ‘Good Manufacturing Practices’
• Backed by Robert Redfern, serrapeptase expert •D elayed release capsule (for optimum performance), phthalate free
SerraEnzyme 250,000iu is available from your local independent health food store Facebook “f ” Logo
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All about allergies Sarah Green, BSc NT, Dip NT, mBANT, CNHC Reg. Registered Nutritional Therapist The widely reported link between long-term use of hayfever tablets, sleeping pills and increased risk of dementia, published earlier this year, may have shocked you. This large, well-designed study showed people who took certain anticholinergic medications every day for more than three years had an increased risk of dementia over those who didn’t. No link was shown at lower doses, however, the once-aday dose was not an unrealistic prescription and anti-histamines are some of the most commonly prescribed drugs in the world. If you are concerned about your medications you should refer to your doctor or pharmacist before stopping any prescribed medications. In light of this research, and with hayfever season soon upon us, you may be reconsidering your use of over-the-counter medications. Nutritional Therapy can support you. Instead of treating the symptoms and conditions, Registered Nutritional Therapists listen to your individual health history. They review your diet and lifestyle and explain what things might be going on in your body to fuel your symptoms and keep you feeling below par. Everyone is different, which is why remedies work for some people but not for others, so having that individual input will help establish what is a priority for you. Hayfever, or allergic rhinitis, is ever more prevalent. Outdoor pollens most commonly associated with hayfever are produced from as early as February right through to the summer months. Some people may be affected by indoor plants. Sneezing and itchiness in the eyes, nose and throat are common symptoms of hayfever. They occur when the membranes in the nose, eyes and throat overreact to pollen and produce histamine which creates an inflammatory response in the body. An anti-inflammatory diet will reduce the risk of many chronic conditions and has been associated with a lower incidence of asthma and allergy. To eat better for your health, try the following recommendations and check out the anti-inflammatory food plate at www.BANT.org.uk.
Increase your flavonoids, for their natural anti-histamine effect. Found in citrus fruit, blueberries, parsley, black tea, wine and dark chocolate (eat 80 per cent chocolate for the benefit to outweigh the sugar content). Foods rich in vitamin C can also help. Eat oily fish two to three times a week, ideally wild, to balance essential fats. Adding sardines, anchovies, salmon, herring or mackerel to a sweet potato is a good way to get these oils into your diet. Increase vegetables and reduce meat and dairy consumption by substituting plant sources of protein like beans, lentils and tofu, a couple of times a week. Plenty of green, leafy vegetables, nuts, seeds and chick peas (found in humous) will help ensure you’re not short of calcium. Avoid fried foods – these are inflammatory. n For personalised diet and lifestyle advice find your local Registered Nutritional Therapist at www.BANT.org.uk. The British Association for Applied Nutrition and Nutritional Therapy (BANT) is the badge of assurance for the public looking for up-to-date evidence-based nutritional support.
We take a look at some of the newest natural health books and DVDs
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In Your Hands by Pam Harris and David Richardson (£19.99, In Your Hands) This DVD is designed to help you control your cravings for unhealthy food, teaching you to replace negative and draining thought processes with energising conversations.
Five by Rachel de Thample (£14.99, Ebury Press) This book is packed with 150 delicious recipes, each clearly marked to let you know how many portions of fruit or veg they contain, to help you hit your five-aday target.
The De-Stress Effect by Charlotte Watts (£12.99, Hay House) Presenting the latest research on how to heal stress, this book features a six-week eating plan, mindfulness practices, yoga sequences and exercise routines to soothe you back to a happier, healthier you.
February March2015 2015
Need a breakfast boost...adding Linwoods seeds, nuts and berries to a bowl of porridge is an easy way to increase your intake of fibre, minerals and vitamins, so go on...
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linwoodshealthfoods.com Available in Tesco, Sainsburys, Waitrose, Holland & Barrett and all health food stores in the UK or visit linwoodshealthfoods.com
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Function and focus without coffee
Life satisfaction has beneficial effects on bone health Women aged 60 to 70 who are satisfied with their lives have a higher bone density and they suffer from osteoporosis less frequently than their unsatisfied peers, according to a recent study completed at the University of Eastern Finland and published in Psychosomatic Medicine. The study participants responded to mail surveys and took part in bone density measurements. 2,167 women underwent bone density measurements in 1999, and out of these women, 1,147 took part in follow-up measurements 10 years later, in 2009. Life satisfaction was assessed by four questions relating to the study participants’ interest in and easiness of life, happiness and loneliness. Based on the answers, the study participants were divided into three groups: the satisfied, the middle group and the unsatisfied. During the 10-year follow-up, the difference between the satisfied and the unsatisfied was as much as 52 per cent. In persons whose life satisfaction deteriorated, the bone density weakened by 85 per cent in comparison to persons whose life satisfaction improved.
Black tea could cut diabetes risk A recent review of studies has found that consumption of black tea is associated with a reduced risk of diabetes. Dr Catherine Hood from the Tea Advisory Panel (TAP) authored the review, and looked at 12 different studies from around the world. 11 of these showed a positive effect of tea consumption on reducing the risk of diabetes. “Overall these studies indicate a very promising association between tea consumption and diabetes which, if confirmed in further studies, indicates health benefits for tea beyond the well-established cardiovascular benefit,” said Dr Tim Bond from TAP.
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70 million cups of coffee are consumed in the UK every day, and many people find it hard to get going in the morning – or keep going throughout the day – without the boost they get from the caffeine. But recent research indicates that boost may not be all it seems, with the craving for more cups caused by the withdrawal symptoms from the last caffeine hit. If you’re looking for a healthier, brain-boosting alternative, red reishi mushrooms could be the answer. It’s a food supplement that gives the brain a boost by stimulating brain functionality and overall energy by improving energy output in each brain cell. The more neuron energy, the faster the brain can make connections, supporting memory function and general thinking skills which can deteriorate with age. Red reishi mushrooms are grown in Japan, and even Hollywood actress Gwyneth Paltrow is a fan, claiming that they are her new, must-have brain medicine! To find out more about the benefits of red reishi visit www.mikei.co.uk
Sing to your baby – before he’s born! A study led by researchers at Harvard Medical School has found that the sound of a mother’s voice plays a direct role in a child’s hearing and language development. The study followed premature babies, born between 25 and 32 weeks into pregnancy. One group was played three hours of audio recording of their mother’s voice every day for a month, and the second group heard only background hospital noise. The scientists found that the infants who had listened to their mother’s voice had a significantly larger auditory cortex. Study Leader Dr Amir Lahav said: “We theorise that exposure to maternal sounds may provide newborns with the auditory fitness necessary to shape the brain for hearing and language development.” So if you’re pregnant right now, get chatting!
Put a spring in your step! Make a fresh start this spring by addressing your body's acid-alkaline balance with Pascoe To function normally, your body needs a pH balance of 7.4. But too much stress, dairy produce, wheat, sugar or alcohol can disrupt this fine balance. If you suffer from aches and pains, headaches and migraines, skin problems, or you just feel fatigued, irritable or sluggish, you may need to rebalance your body’s pH levels. In the long term, you could also be at risk of osteoporosis, as your body uses vital calcium stores to try to redress the balance. The good news is that there is something you can do to make a difference, so why not take this opportunity to give your body a spring clean?
Get started with alkalising The Pascoe two-step plan can help you to find out if you need to rebalance your body’s pH levels, and tell you how to go about it. pH-balance PASCOE is a multimineral formula which replenishes your body’s alkaline salts, helping to reduce the harmful effects of acidity in your body. n Use the acidity test strips included in the pack to check your pH balance. n Take the supplements for 6-8 weeks, and also address your diet to ensure that acid-forming foods aren’t forming a large part of it. n Continue to use the strips as you go along with the programme to monitor your progress. pH Balance 100g Powder is now £13.95, and a pack of 100 tablets is £14.95.
Visit www.cressuk.com for more details
GREAT NEW PRICE
AUSTRALIA’S NUMBER 1 SELLING NATURAL SKINCARE BRAND.*
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LOVE RE GREAT BUYS AT YOUR HEALTH STO
Do try! Essential Tahini sesame seed butter is made from top-quality sesame sourced from growers in Greece. Packed with natural goodness and authentic flavour, this nutrient-dense paste contains no artificial additives. Light Tahini, from hulled sesame seeds, has a slightly lighter flavour; Dark Tahini, from the unhulled seeds, has an aromatic roastiness about it. Available from? Independent health food stores nationwide or from www.ethicallyessential.coop You must try: Natures Aid® Mini Drops, a new supplements range for infants and children aged three months to five years old. The range includes: DHA Drops for brain and vision Support; Multi-Vitamin Drops for health and wellbeing; Vitamin C Drops for immune support; and Vitamin D3 Drops for healthy bones and teeth. The ‘Mini Drops’ range is free from sugar, artificial flavours and colourings and can be easily added to food and drink. Available from? Independent health food stores or from www.naturesaid.co.uk
Have you tried? Vita-Mag Spray and VitaMag Flakes from Forum Health Why so good? Vita-Mag can be used to support bone health, aid muscle relaxation and also help reduce tiredness. Each VitaMag Spray provides 800 sprays of essential magnesium in a clear natural spring water. Vita-Mag Flakes Magnesium Foot and Body Soak are supplied in a blue resealable container which is ideal for any bathroom Available from? All good health food stores. Visit www.forum-health.co.uk
Love baking? Then Hale & Hearty’s Organic and Gluten Free Baking range is for you. It contains a range of eight award-winning baking mixes, glutenfree, dairy-free, soya-free and organic, made with the finest ingredients. Suitable for a variety of diets and with alternative recipes on pack for vegan baking. Available from? Independent health food stores. www.halenhearty.co.uk
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Have you tried? Organic Lavender Oil, from Natural by Nature Oils? Probably the most common and most used of all essential oils, this Organic Lavender oil has a wonderfully fresh, sweet floral aroma. Why so good? Lavender is known for its relaxing properties, aiding sleep and calming the nervous system. Its antiseptic and antiinflammatory properties can be used on all skin types and can useful for dermatitis, eczema, boils, scarring and can be used on minor burns, stings and bites. Available from? Independent health food stores or from www.naturalbynature.co.uk
Try this! Marriage’s Moulsham Malted Seeded bread flour Why so good? Marriage’s new malted brown flour is packed with sunflower seeds, pumpkin seeds, millet, brown linseed and poppy seeds. Perfect for wholesome bread and rolls, this flour is suitable for hand-baking or bread machines How much? £1.49 for 1kg Available from? Independent health food stores. Call 01245 354455 or visit www.flour.co.uk
Looking for dairy-free and gluten-free chocolate this Easter? Try this new Easter egg from D & D Chocolates Why should I try it? D & D Chocolates is a specialist handcrafted confectioner that produces dairy and gluten-free chocolate products in a nut-free unit. All its products carry the Vegan Society logo How much? £5.99 for 100g Available from? Independent health food stores and chocolate shops throughout the UK as well as online at www.danddchocolates.com
Sojade introduces fresh new plant-based alternatives
Sojade, itâ€™s not only a range of soya-based desserts and drinks anymore. Sojade launches a new range of chilled Hemp desserts. With these unique and innovative desserts, discover the unique nutty taste of hemp in our yummy chocolate dessert or in our refreshing Strawberry & Raspberry alternative to yogurt with fruit pieces. Dairy-free and source of Omega 3, Sojade hemp desserts are low in saturated fats and help you to maintain a normal cholesterol level. Welcome in the plant-based Sojade world. Find out more on our products on www.sojade.eu
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25/02/2015 19/01/2015 20:37 17:35
You asked: “I have very sensitive skin and my face reacts to most beauty products I try, leaving my skin red and tender to the touch. Could a natural cleanser and moisturiser help with my problem?”
Pat Hume answers: “Using a facial cleanser and moisturiser with skin soothing, mild and gentle natural ingredients will certainly help to calm and reduce redness in your sensitive skin. Sensitive skin is not a skin type but a skin condition and one of the causes may be a lack of gamma-linolenic acid in the skin. Another contributing factor to sensitive skin is using products containing harsh, synthetic ingredients, which can strip your skin of its natural sebum leaving it exposed to irritants and allergens. Changing to a natural and organic facial cleanser and moisturiser will benefit your sensitive skin. Natural and organic products contain ingredients which work in harmony with your skin, leaving a natural, protecting moisturising film on the skin. When searching for a natural and organic cleanser and moisturiser look for products which contain calming and soothing ingredients such as liquorice root, calendula, chamomile, aloe vera, evening primrose oil and borage oil. These ingredients help to reduce redness and the latter two ingredients contain a good source of gamma-linolenic acid. Pravera have many brands which will help soothe sensitive skin. I recommend the Primavera Calming skincare range containing borage and chamomile oil.” ● Pat Hume is Pravera’s customer advisor. Pravera Ltd distribute lavera, Primavera, Alma Win, Monte Bianco, Florascent, Organyc, Organii, Benecos and Aloree. Visit www.pravera.co.uk
Reader Louise won this month’s prize: a Primavera cleansing cream and moisturiser from the calming range. The cream cleanser is £24 for 100ml and the moisturising cream is £37 for 30ml.
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You asked: “I have been suffering with headaches, low energy and irregular bowel movements. My skin isn’t looking too good either. What can I do to address these issues?”
Kim Pearson answers: “Inadequate digestive function can often contribute to a wide range of other, seemingly unrelated health niggles. If you’re not having a bowel movement regularly then skin problems, low energy levels and headaches are common symptoms that can result. First, focus on addressing your diet. Are you eating enough fibre? You should be aiming for a minimum of 18g per day but many of us don’t have enough. Good sources include fruit, vegetables, oats, barley, rye, beans and lentils. Are you drinking plenty of water every day? Dehydration can contribute to constipation so make sure you’re drinking enough pure water. Herbal teas count towards your daily intake too. I also recommend doing a cleanse as this helps to gently stimulate your body’s cleansing and detoxification process. Often people can experience symptoms such as unexplained headaches, irregular bowel movements and poor skin when their gut health isn’t what it should be. The benefits of cleansing include feeling ‘lighter’ and less bloated, with more energy, improved skin and regular bowel movements.”
● Kim Pearson is a nutritional advisor to digestive care experts, Renew Life. To see if you could benefit from a natural cleanse programme and to find out about the Cleanse Challenge campaign, visit www.RenewLife.co.uk/ Cleanse-Challenge
You asked: “I keep seeing lots of different types of milk in the shops. Can you explain what the differences are?” Rita Arora answers: “There was once a time
when your choice of milk was limited to full-fat, semi skimmed or skimmed cow’s milk. Today, however, there is an extensive range of alternative milks on offer, from almond to coconut. These are catering to the increasing number of people showing signs of lactoseintolerance as well as those who dislike the taste of traditional milk. Lactose-free milk is a good option for people who are lactoseintolerant. Lactose is a natural sugar found in milk which can only be broken down in the digestive system by the enzyme lactase. Some people do not have this enzyme though and will experience painful cramps, bloating and diarrhoea whenever they consume high quantities of lactose. Almond milk is non-animal-derived and much lower in calories than normal semi-skimmed milk with just 24kcal per 100ml. It contains lots of vitamin E which is good for the skin. However, it is much lower in protein than normal milk and sugar is a primary ingredient, so choose unsweetened versions to get the best benefits. Soya milk contains the closest protein levels to normal milk, with 3g per 100ml. It is also rich in calcium and low in calories. It is a great option for people trying to keep their cholesterol levels down as it has low saturated fat and is also suitable for those on a lactose-free diet. Coconut milk has a low protein content but it is rich in added calcium and essential vitamins C, E, B1, B3, B5 and B6. It is ideal for those with a sweet tooth as it has a strong, tangy taste of sweet coconut. However, with 2g of fat per 100ml, it is higher in fat than semi-skimmed.” ● Rita Arora Bsc Hons mBANT GPhC is a pharmacist, nutritionist and lecturer. She can be contacted on 07738 275546 or via her website: www.nutripharm.co.uk March 2015
sugars zero Discover a new taste. And why not even two? Taste the first organic plant-based alternatives to yogurt made with almond and coconut. Soya-Almond combines the delicious, subtle taste of organic almonds and the creaminess of organic soya. Soya-Coconut blends the refreshing, exotic taste of organic coconut with all the goodness of organic soya. And what is more, they are both free from sugars. Explore the countless culinary possibilities. Free up your creative spirit, take a photo of your recipes, and share your creations on Instagram with #provamel.
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Emmerdale star Roxy Shahidi talks to Liz Parry about her love of yoga and vegan living
ctress Roxy Shahidi is best known for playing Leyla Harding in the ITV soap Emmerdale, but she is also a qualified yoga teacher. The 31-year-old appeared regularly in Emmerdale from 2009 to 2012 before taking a two-year break. She has now returned to the soap but combines her acting career with teaching regular yoga classes in Nottingham. What prompted your interest in yoga? Roxy: When I was a teenager I borrowed a Barbara Currie yoga DVD from my grandma. Barbara wore luminous lycra outfits and the DVD had cheesy 90s backgrounds, but it really inspired me. She was my first yoga teacher. I’d do the poses as a warm-up before my theatre shows but really it was during my time at Emmerdale and when I had my break from the show that I took it up with a more dedicated, daily passion. For the last four years or so I’ve practised it every day. What made you want to train as a yoga teacher? Roxy: I think whenever you come into contact with something that you feel passionate about, and which affects you in a positive way, then you naturally want to go deeper and learn more about it. Initially I just wanted to learn the Sanskrit names of the poses and the proper adjustments and alignments. But the more I did it, and the more I practised, the more interested I became. I still feel as hungry to learn now as I did before I started my training. Yoga is such a vast subject and has such a rich and semi-secret history that you
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can just keep going with it. There are so many variations too, from Iyengar and Ashtanga to Bikram. I’m just as passionate about it now as ever. Do you follow any other yogic practices like meditation? Roxy: Yes, I do meditate, but not as much as I should do. I’m naturally a very energetic, physical person so a form of movement meditation suits me better because you are focusing on the physical sensations in the body. I often say that my body is in pretty good shape but my mind could do with a good meditation workout. Do you enjoy other forms of exercise besides yoga? Roxy: No! I just do yoga. My passion for it is so great that I just keep wanting to find out more. I never get bored of it. I think it becomes harder not to do it when you get into a regular routine. The more you know about yoga the more you can use it in your life and benefit from it. For example, if I’m feeling like I’ve got loads of energy and need to calm down, 30 minutes to an hour of Ashtanga yoga really helps to calm me and use up some of that excess energy. Can you give us an idea of your daily routine? Roxy: Well, I get up around 6.40am and I do my yoga for about 40 minutes. I’ll then have a breakfast smoothie made from bananas, blueberries, spinach and green powder – it’s a quick and easy way to get a load of nutrients. During the day I always make sure I have loads of snacks on me because I’m a vegan and I’m not always able to get hold of healthy, vegan foods when I’m out and working. I’ll
carry around things like fruit, chopped up vegetables and houmous or homemade protein cookies. In the evening I might have a chick pea curry with a raw salad. People at work call me the snack queen because I’m always eating! How long have you been vegan? And what prompted that decision? Roxy: I’ve been vegan for about 10 years now and I'm an ambassador for the Vegan Society. I became vegetarian when I was eight and it was the first time that I realised the meat that I was eating used to be alive and fluffy. I thought it was so gross that I decided there and then I was going to become veggie. After about two weeks of refusing meat my mum eventually said ‘ok, I’ll start making veggie food for you’. That was until I was about 21. Then I suffered with quite bad acne that I couldn’t get rid of and my mum suggested cutting out dairy as she’d read that it could be related to hormonal imbalances. I started reading into the issues about the treatment of dairy cows and other factory farmed animals and that made me decide to become vegan. I ended up living on houmous for the first six months but I was 21 then and now I’m much more informed about how to make great-tasting, healthy vegan meals. I spend a lot of money on food now but I want to make sure I have an exciting diet. Do you have any tips for readers who might be interested in going vegan but don’t know where to start? Roxy: I think the things that people find hardest to live without are milk and cheese. So I would suggest trying different milks. I used to have soya but now I have hazelnut milk in my coffee March 2015
The more I practised yoga, the more interested I became. I still feel as hungry to learn now as I did before I started my training. and coconut milk in my porridge – which tastes amazing. There are plenty of cheese alternatives to explore too. I’d suggest going to the Vegan Society website (vegansociety.com) where you can find quick and easy recipes as well as plenty of advice. Another good tip is to make sure that you have plenty of food in your handbag. Make sure you’ve got some chopped up fruit or raw carrots and houmous on you to keep your blood sugar levels up. A little bit of planning goes a long way. Do you ever buy organic food? Roxy: Well at the moment we have a veg box delivered every week full of organic fruit and vegetables, which is great. I also pop into my local health food store to stock up on things like rye flour or spelt flour. I do a lot of shopping on vegan websites as well to get things like dairy alternatives. Do you enjoy cooking for yourself? Roxy: I don’t really enjoy cooking but I really enjoy the food afterwards! I love feeding people as well. In order to be fairly healthy I think you do need to cook. If I’m going to make a meal for myself and my partner I’ll take a bit more time over it, but if it’s just me I’ll throw together a salad with a bit of rye toast and some leftover vegan curry. Ideally I’d like to cook once a week and have a magic fairy to do it for me the rest of the week! Do you take any supplements? Roxy: Yes I do take quite a few. My favourite is Nature’s Living Superfood, which contains lots of great things like whole leaf barley grass and wheat grass, nettle leaf and alfalfa leaf juice. I’ll whack that in a smoothie or a juice to give me a bit of a boost. I also take Higher Nature’s Vitamin C. Do you have anything exciting planned for the near future? Roxy: I’ll have another DVD of yoga for beginners coming out in the spring or summer. Also, I’m teaming up with the lady I trained with and we are going to start running yoga weekends in the Peak District this summer. I’m also in the process of setting up my website and the aim is to share free yoga videos as I really want to share some of the things I have learnt and some of the teachings that I think are wonderful. March 2015
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Roxy Shahidi's new Yoga for Weight Loss DVD retails at £12.99 and is available from www.amazon.co.uk
Clense your way to
Skin conditions such as acne, eczema and psoriasis can be the result of a sluggish liver. Caroline Harmer explains how to get yours functioning optimally
e often hear the saying that ‘beauty begins from the inside out’ – this is so true when it comes to having beautiful, clear skin. A glowing complexion depends on a healthy liver and digestive system to process toxins and eliminate them from the body. The liver is our largest internal organ, which performs over 500 functions in the body. It holds about 13 per cent of the body’s blood supply at any moment and filters over 1 litre of blood each minute. With so many functions to juggle in a day, it is easy to see how a sluggish, under-performing liver can lead to health symptoms, including skin issues. If a liver is overworked, and not functioning at optimal capacity, then the detoxification of toxins from the blood may become inadequate, causing the body to release toxins through the skin. Our skin is our body’s largest detoxification organ with a surface area of around 2 metres, so poor skin health may indicate a sluggish liver and poor elimination of toxins from the body. Common skin conditions that may be associated with a poorly-functioning liver include: n Acne n Eczema n Psoriasis n Rosacea n Uneven skin tone n Rashes 18
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n Sore skin n Dark circles n Premature wrinkles Many holistic experts believe that chronic low grade inflammation in the body is the underlying cause of many chronic health conditions including skin conditions such as eczema, psoriasis and acne. The inflammation will commonly manifest in the gut first, and you may experience digestive issues and sensitivities. However, some people suffering from low-grade inflammation may appear symptom-free for many years. The following lifestyle factors can lead to inflammation, an excess of toxins and additional stress on the liver: Eating processed foods Eating too much sugar Smoking Drinking alcohol Stress Lack of sleep Exposure to toxic chemicals and air pollutants n Digestive issues and poor daily bowel eliminations n n n n n n n
Everyone is an individual, and so the underlying causative issues for chronic skin conditions can be varied and complex. However, the following suggestions can significantly improve most people’s skin health:
Eat an anti-inflammatory diet A lower carbohydrate diet that is free from processed food and rich in oily fish and antioxidant-rich, colourful vegetables and fruits will help to reduce inflammation. Try avoiding gluten in grains (particularly wheat) as well as cow’s milk for one month to see if your skin health improves – both of these foods can cause inflammation in some people.
Cleanse The effective elimination of toxins from the body is essential to skin health, so it is vital that you have good daily bowel eliminations. Sadly many people do not have good daily bowel movements. Even mild constipation will increase the body’s toxic load, putting additional stress on the liver and other elimination channels, including the skin. The body has seven channels of elimination (these are detoxification pathways that our body uses to get rid of toxins). These seven channels are: n n n n n n n
The liver The bowel The kidneys The blood The lymphatic system The lungs The skin CONTINUED ON PAGE 20 > March 2015
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LOOK >CONTINUED FROM PAGE 18 All of the elimination channels have a unique role to play in getting rid of toxins, and all must be functioning optimally in order for effective detoxification to take place. An ideal herbal cleanse will support all seven of the body’s channels of elimination, last 30 days and will have a good emphasis on liver and bowel cleansing to take pressure off the skin as an elimination channel. This typically results in clearer, more even skin tone and can really benefit all skin issues including acne.
Omega-3 fatty acids Omega-3 fatty acids have potent anti-inflammatory properties and are extremely beneficial for skin health. Eating oily fish such as sardines and mackerel are also of great benefit to skin health.
It is very common that people suffering from skin health issues are suffering from a poor balance of gut bacteria. Taking a good quality probiotic supplement containing ‘good’ bacteria is crucial because an excess of ‘bad’ bacteria is linked to inflammatory conditions, digestive problems and unhealthy skin. Health experts recommend taking probiotics containing 50 billion bacteria each day for therapeutic results. I like to think of them as 50 billion probiotic warriors helping to rebuild gut health and eliminate toxins every day.
Due to poor diet, lifestyle or even digestive issues (resulting in poor assimilation), many people are low in this immune-boosting mineral. Zinc is also an important anti-inflammatory and it is a common occurrence that people suffering from skin conditions have low levels of this mineral. Good food sources of zinc include animal protein, almonds, grains and seeds. If supplementing, look for zinc picolinate for the best absorption. Skin conditions can be an external indicator for internal imbalances and a build-up of toxins. If you are suffering from skin issues, try implementing the suggestions above and you may just see that beautiful skin really does come from within.
Caroline Harmer is Director of Education for Renew Life UK – the digestive care and cleansing company. For more information, call 0800 707 6671 or visit www.renewlife.co.uk 20
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New hope for dermatitis sufferers?
A treatment based on a volcanic mineral could prove helpful in soothing the red rashes commonly seen in eczema and psoriasis. Holistic osteopath Marcus Webb has been trialling this new treatment in his clinic (www. hadleywoodhealthcare.co.uk) and has experienced positive results. He explains: “A key feature commonly accompanying inflamed skin is an intense itch that just needs to be scratched, often to the point where the skin is further damaged and often bleeding. This itchscratch-damage cycle will delay healing and encourage opportunistic infections that, in turn, further delay the healing process. Finding natural agents to help ease these symptoms is not that easy so I was excited to trial a new histamine binding topical skin product from Germany based on MANC (Modified and Activated Natural Clinoptilolite). Derived from the volcanic mineral known as Clinoptilolite, the suspension can be applied to intact regions of dermatitis-affected skin and covered by the medical foil provided for up to two hours. When used twice a day the suspension actively draws the inflammation-generating histamine out of the skin, which helps to reduce the itch-scratch-damage cycle, accelerating recovery and healing. Early observational results in my clinic are positive and I am looking forward to offering it to more of my chronic dermatitis sufferers.”
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You must try: The Toxaprevent® SKIN range, containing MANC® which absorbs histamine, heavy metals and toxins to help with a variety of inflammatory skin conditions. Tell me more! The suspension contains colloidal water to penetrate the skin, allowing MANC® to absorb toxic substances on the surface of the skin and deep beneath the skin’s outer layer. Available from? Independent health food stores and from www.supersupps.com
Support your skin! Vitabiotics Perfectil Plus Skin combines Britain’s number one formula for skin, hair and nails, together with a special Nutridermal capsule Tell me more! The extra biotin in the specialist Nutri-dermal capsule contributes to the maintenance of normal skin. Each original tablet contains 22 nutrients, including vitamin C to help support normal collagen formation for the normal function of skin How much? £18.20 for 56 tablets/capsules Available from? Boots, pharmacies, health stores and online at www.perfectil.com
Revitalise your skin: with the Fruit Scrub Exfoliator from Green People. Finely-ground apricot kernels buff away dead skin to leave revitalised and radiant skin, allowing your moisturiser to truly penetrate. Scented with delicious mandarin and fairly traded bergamot oil. Even better, it’s free from polluting synthetic micro plastic beads. Available from? Independent health food stores or from www.greenpeople.co.uk
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Embrace the wilderness
There’s nothing like getting close to nature to help you feel at one with the universe, and the new Wilderness Therapy Spa Break at Armathwaite Hall in the Lake District will help you do just that. The holistic package is run by wilderness expert Ben McNutt, and includes an overnight camp on the Saturday night, and sessions on foraging, tracking and shelter building. The next morning focuses on barefoot running skills, before you reward yourself by checking in to the hotel and enjoying a well-earned delicious lunch and full use of the spa facilities until the next day. The weekend runs from 9 to 11 May and costs from £430 per person. Visit www.armathwaite-hall.com/lake_district_hotels/wilderness-therapy-package for more information.
Winter beauty The cold weather at this time of year can leave those with sensitive skin feeling sore and chapped. For a natural beauty treat, try this soothing homemade cleanser and mask. In a blender, whizz together 50g of oats (you can use porridge or rolled oats) and 50g of honey. Apply to clean, dry skin with gentle circular movements, then remove with warm water. For a mask treatment, leave on for 10 minutes, then remove with a damp cloth. The honey has exfoliating properties, while the oats will have an anti-inflammatory effect, so your skin will be left feeling soft and smooth.
Yoga in sunny Spain
If you love yoga in the UK, just think how much more you could love it in the beautiful sunshine of La Finca Paradiso in Spain. Destination Yoga runs week-long yoga breaks throughout April and May at this beautiful, family-owned eco retreat, with a fully-equipped yoga studio, swimming pool, beautiful rooms and gorgeous gardens. Prices include accommodation, vegetarian meals and all your yoga classes, and start at around £695 depending on when you go and what size of room you have. There are different teachers for different weeks, too, so visit the website at www.destinationyoga.co.uk to find out more.
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Therapy of the month Chiropractic What is it? The General Chiropractic Council (GCC) describes chiropractic as ‘a health profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health’. Most people who seek out a chiropractor do so when they are in pain, usually musculoskeletal pain. This can often be the result of ‘subluxation’, or misalignment of the skeleton. Pain from subluxation is usually in the back or neck but can also be in unexpected places, perhaps showing up as headaches or chest pain. Chiropractors are trained in helping to remove pain by putting your skeleton back in its natural position. What will happen in a treatment? A chiropractor uses their hands to manipulate your spine, and this usually involves you lying down. But first they will often take a full health and medical history, and a physical examination looking at your spine and posture. Chiropractors may also suggest other therapies such as acupuncture or changes in diet and lifestyle. A session will typically last between 15 and 30 minutes. What’s it good for? Some therapists use chiropractic only to treat spinal problems like back and neck pain, but others may use it to treat other conditions such as asthma or IBS. For more information or to find a chiropractor visit the website of the General Chiropractic Council at www.gcc-uk.org
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The world we live in is tough on skin. Which is why we use BetterYou™ Magnesium Oil as the main ingredient in our new Body range. This powerful mineral is key in helping repair and replenish cells and improving elasticity and overall skin health. Which means your skin is ready for whatever the day has in store.
Prepare your skin for everyday life. Find out more about our Magnesium Body range at www.betteryou.com.
For the modern skin you’re in.
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The unmentionables Some health complaints can’t help but make you blush, from constipation to thrush and diarrhoea. But fortunately there are natural ways of helping these embarrassing conditions Thrush “Thrush is a yeast infection caused by a fungus known as Candida albicans that lives throughout the body,” explains Primrose Matheson, a naturopath and founder of Primrose’s Kitchen (primroseskitchen. com). “We always have this fungus in us but most of the time the fine balance of this bacteria is such that it doesn’t prove to be a problem. However, when we become stressed, the alkalinity of our body changes, it becomes more acidic and this can provide a better environment for this fungus to proliferate. Antibiotic use can upset the balance of flora too. If you couple this with a high sugar intake (as candida feeds off sugar) the imbalance can increase and become a serious problem. The main symptoms of thrush include itching and soreness around the entrance to the vagina and thick, clumpy, white, discharge. Natural treatments include using a garlic clove as a suppository whilst you sleep at night and coconut oil or natural yogurt as a soothing cream. But my main advice is to boost the immune system and look for any emotional triggers or stresses in your life that can be removed. Increase food sources of vitamin C but stay away from 24
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all fruits apart from berries, which have the high vitamin and antioxidants and the lowest sugar levels. Stay away from all refined foods and concentrate on a diet of fresh vegetables and pulses as much as possible. Also avoid any non-organic meat or dairy as the hormones in non-organic meat and dairy can act like sugar to feed the Candida. Drink plenty of water and make sure you have a good intake of fibre to flush out toxins, antibiotics and nonbeneficial bacteria. After exercise wash and change underwear immediately as a warm, humid environment is just what thrush thrives in.”
Bad breath “About one in four people regularly suffer from halitosis,” says Shani Shaker, a registered nutritional therapist (www. superradiance.co.uk). “Unless you have rotten teeth or gums, bad breath often has nothing to do with the mouth, which is why breath fresheners don’t help. One of the most common causes is low stomach acid (HCl) which leads to poor digestion, so food may be fermenting in your stomach and making your breath smell. If you are regularly stressed, take antacids,
or antibiotics, have hypothyroidism, pernicious anaemia (impaired absorption of B12), had a recent stomach bug (Helicobacter pylori) or are deficient in niacin, chloride, sodium, potassium, zinc and/or iodine, you may have inadequate levels of stomach acid. A simple test* to assess whether you have low stomach acid is, on an empty stomach, add one teaspoon of bicarbonate of soda to a glass of water. To stimulate your stomach acid think about food for several minutes. Then drink the contents of the glass and wait 10-15 minutes. If acid is present it will react with CONTINUED ON PAGE 26 >
e v i t s e g i D n o i t p u r Dis
Digestive problems can come in many forms – indigestion, IBS, heartburn, acid reflux, bloating, flatulence, diarrhoea and constipation to name but a few. Many, if not all, of these symptoms are a nuisance, not to mention embarrassing, so it’s best to begin getting them sorted out as soon as you can. IRRITABLE BOWEL SYNDROME (IBS) Silicol®gel IBS symptoms include nausea, flatulence, stomach ache, diarrhoea and discomfort. Sufferers may have a range of these symptoms, if not all, causing general discomfort and annoyance. Silicol®gel contains silicic acid which is a compound of the mineral substance silicon and oxygen in a colloidal (highly dispersible) and hydrated form. It has the ability to bind to a variety of substances, including pathogens and can help reduce the symptoms of IBS, as well as other digestive disorders such as heartburn and acid reflux.
Digestisan oral drops A traditional herbal medicinal product used for indigestion, sensation of fullness and flatulence associated with over-indulgence in food or drink, or both, exclusively based upon long-standing use as a traditional remedy.* Linoforce granules A traditional herbal medicinal product used for the short term relief of occasional constipation exclusively based on long-standing use as a traditional remedy.* Molkosan Fruit Source of calcium – contributes to the normal function of digestive enzymes. Maintaining normal digestive enzymes reduces the risk of bloating.
Bloating can be somewhat of a nuisance as well as uncomfortable. Molkosan Fruit Digestion contains lacto-fermented whey, rich in L+ lactic acid. It also has the added benefit of calcium, which contributes to the normal function of digestive enzymes. The fruity taste comes from the delicious juices of the aronia berry and the ever-popular pomegranate. As an added bonus, Molkosan Fruit Digestion is ‘free from’ some potentially troublesome things: lactose and gluten! This lacto-fermented whey drink is made for wellbeing on the inside and should become a good friend to your digestive system.
Many people can find themselves constipated for various reasons these days, including stress or poor diet. A.Vogel’s Linoforce is a traditional herbal medicinal product for the short term relief of occasional constipation. It contains linseed, senna and frangula; a combination of products which has been used for decades.
INDIGESTION Digestisan When people suffer from indigestion (a heavy feeling), they tend to be struggling to digest their food properly. This is often a problem for many people. Eating more than you need is a common factor but others include a diet rich in fats and alcohol, rushing meals, not chewing food properly and stress. For indigestion try Digestisan; a herbal medicinal product used for indigestion, sensation of fullness and flatulence associated with over-indulgence in food or drink, or both. It contains freshly harvested Cynara (Artichoke), Dandelion, Peppermint and dried Boldo leaves.
* Always read the leaflet.
BLOATING Molkosan Fruit
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HEALTH >CONTINUED FROM PAGE 24 Loss of libido Loss of libido is one of those subjects that we tend to keep hush hush. However, according to the Great British Female Health Survey, conducted by Pharma Nord, one in 10 women have admitted that a lack of sexual desire has affected their wellbeing. Furthermore, statistics reveal that one in four of us has experienced a lack or loss of sex drive during our lifetime. The good news is that simple lifestyle changes can be made to enhance your libido and put a spark in your relationship.
the bicarbonate producing carbon dioxide, resulting in burping. If there is no effect then acid levels may be low. If you are low, HCl is available in capsules, in the form of betaine hydrochloride. Take 300mg with each meal. However, do not take HCl if you have, or suspect you may have, a stomach ulcer – the two do not mix! Also, as stress interferes with the body’s HCl production, relax as much as you can, especially when you eat and chew your food well.” *This test can sometimes induce diarrhoea. This is a normal consequence of the test and you should not worry if this happens.
Diarrhoea “Diarrhoea describes an urgency to defecate and loose watery stools,” explains Shani Shaker. “There are many possible causes including food allergy, gut inflammation, over-excitation of the gut muscles, stress and infection. Generally diarrhoea passes within a day or two and is nothing to worry about, however, in some instances it may be a warning sign of a more serious condition. Always see your GP if you have diarrhoea that contains blood, lasts more than four weeks, comes on in the night or is accompanied by abdominal pain, nausea and vomiting, fever, or weight loss. Eat lightly-cooked vegetables, fish, non-gluten grains (rice, millet, corn and quinoa). Avoid potential allergens such as wheat, dairy, coffee and alcohol for 10 days to see if this makes a difference. Essential fats and glutamine calm gut inflammation. Antioxidants help the body detoxify and 26
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the right mineral balance helps the muscles of the gut to work properly. A high strength multi-vitamin and multi-mineral will help replace any lost nutrients.”
Research shows that women who exercise regularly feel better about their bodies and have more energy. Exercise releases hormones, such as endorphins and dopamine, which can help to increase sex drive.
Constipation “When you are constipated, passing stools becomes more difficult and less frequent than usual,” explains Joannah Metcalfe, consultant aromatherapist at Base Formula (www.baseformula.com). “Symptoms include dry, hard, lumpy stools that may be abnormally large or small. You may find yourself straining to go and feel that your bowel isn’t completely empty after going. You may also suffer from excess wind, stomach ache/cramps, bloating, nausea and loss of appetite. Simple dietary and lifestyle changes can be effective. Try increasing roughage by eating more fresh fruit and veg, particularly lightly steamed, leafy green vegetables, brown rice, porridge oats and white meat/fish rather than too much red meat. Include prunes with your porridge and take two to three pieces of good quality liquorice daily. Senna pods can help to gently stimulate your digestion, as can drinking two litres of water daily. A good quality probiotic can also help to normalise bowel regularity. Relaxation therapies such as aromatherapy can be helpful too. Try a full body massage with 30ml grapeseed oil, four drops of sweet orange, two drops of lime, one drop of cinnamon and one drop of palmarosa – pay particular attention to the abdominal area, working in a clockwise rotation to stimulate the peristaltic action of the gut.”
Supplement your sex drive Sixty three per cent of women suffer from some form of sexual dysfunction, including a lack of desire, arousal issues and problems lubricating and achieving orgasm. However, clinical studies have shown that natural ingredients such as French pine bark, rose hip extract and amino acids may help to improve sexual desire, pleasure and comfort. Omega 7 can also help with intimate dryness, frequently experienced by women during the menopause.
Focus on you Try eating a healthier, more balanced diet, taking regular exercise and focusing on your attributes rather than your perceived flaws. For free advice on improving your libido in a natural way, visit www.ladyprelox.co.uk or email email@example.com
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for Embarrassing health conditions
Do try: Lepicol – 3 in 1 High Fibre Formula Why so good? Lepicol is a multi-fibre source product containing gentle psyllium husk which contributes to maintaining normal bowel transit, as well as inulin. Together, these two ingredients can help ensure your recommended daily intake of fibre. The third key ingredient of Lepicol is five strains of live bacteria Available from? Independent health food stores. Visit www.lepicol.com
Have you tried? Salt of the Earth Pure Aura Fragranced Natural Deodorant Spray Why so good? Made from 100 per cent natural ingredients and containing over 15 botanical extracts and oils, this award-winning spray is infused with a fresh, floral and sweet lavender and vanilla scent Tell me more! Offering long-lasting, effective protection, Pure Aura does not suffocate your pores like traditional antiperspirants, nor leave white marks on your clothes. Suitable for vegetarians and vegans Available from? Independent health food stores and pharmacies, and online at www.crystalspring.co.uk
What’s this? OptiBac Probiotics ‘For women’ is a natural supplement for women’s intimate health Why so good? The two probiotic strains in ‘For women’ have been extensively clinically trialled and shown to help support vaginal health, especially in women suffering from thrush, cystitis and bacterial vaginosis. Why not give it a go? Available from? Independent health food shops or online at www.optibacprobiotics.co.uk
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High Fibre 3 in 1 Formula. www.lepicol.com
We take a look at the health benefits of walking and how to get started
cheapest and easiest forms of exercise to build into your day.” The Department of Health recommends that adults should aim to be active daily, suggesting at least 150 minutes of moderate intensity activity in bouts of 10 minutes or more throughout the week. Walking is one of the easiest ways to achieve these targets. “Research repeatedly shows that walking not only helps us to maintain a healthy weight and keep well but
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t’s springtime and many of us will want to start making the most of the brighter weather and kinder temperatures. What better way to do this than by going for a brisk walk in the outdoors? “It is so often easy to forget about the many benefits of walking,” says Lorna Harris from the charity Living Streets (www.livingstreets.org.uk) which organises National Walking Month. “It’s one of the easiest things you can do to improve your health and wellbeing as well as one of the
reduces the risk of chronic conditions such as coronary heart disease and type 2 diabetes in the future,” says Lorna. “A recently published study by Cambridge University found that walking just 20 minutes a day can reduce your risk of an early death by almost a third. Even people who are significantly overweight or obese will reduce their risk.” “A brisk 20-minute walk can burn up to 110 calories,” adds Lorna, “so if combined with a healthy eating plan it’s an excellent way to lose a few pounds. Also, it’s a weight-bearing exercise, making it particularly valuable for women at risk of osteoporosis. There is a wealth of evidence which shows that physical activity can not only reduce stress and anxiety, but can in some circumstances be as effective as medication in boosting mood. It can
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>CONTINUED FROM PAGE 28 also help us save money. If you swap four wheels for two feet for your daily commute, there’s lots of opportunity to save money on fuel or travel costs.”
Getting started First things first, before you embark on any fitness programme, it’s wise to have a check-up with your GP to make sure that you are fit and well. Then you should find some suitable clothing to wear on your walks. Comfortable, loose clothes and comfortable, sturdy walking shoes are what you need. A good rule of thumb is that your shoes should fit well, but leave enough room so your feet can expand while walking. Layers are a good idea as you may start out feeling cold but eventually work up a sweat. Look out for clothing made from materials that wick the sweat away from the body. Make sure you have worn in your walking shoes a little before you start, in order to avoid blisters. Running socks made from high-tech fibres, as opposed to cotton socks, may help to keep your feet drier and also prevent blisters. Take a small backpack with you to keep essentials in like a hat and sunglasses, if the weather becomes sunny, plus a bottle of water to keep hydrated and some small snacks if you are planning to walk for a long distance.
Refine your technique Good posture while walking is important to avoid any back pain and ensure that you breathe more easily. Focus on walking in a tall and straight fashion, without leaning forward or back. Keep your eyes looking forward, not down, looking about 20ft ahead of you. Keep your chin parallel to the ground and let your shoulders fall and relax slightly back. Hold in your stomach and tuck your backside in to prevent yourself from arching your back. As you walk, let your arms swing naturally by your sides and aim to walk in a rolling motion, striking the ground with your heel and pushing off from your toe. Start out slowly and gradually increase the distance and speed you walk at. To reap the best health benefits you should aim to
walk fast enough to raise your heartbeat and break a sweat. You should still be able to hold a conversation though. Begin your walks slowly, gradually increasing your pace, and end them at a slower pace to help your body cool down. If you need some help finding local walking routes, the Ramblers website has an interactive map whereby you input your postcode and it produces a list of routes of varying difficulty. Visit www.ramblers.org. uk/go-walking/find-a-walk-or-route.aspx to find out more. Walking World is another great resource containing over 6,500 different walking routes with detailed guides. Visit www.walkingworld.com for details.
Feet first May is National Walking Month, an annual initiative organised by the charity Living Streets in which people are encouraged to put their best foot forward and feel the benefits of walking. Events will be taking place up and down the UK, including Walk to Work Week and Walk to School Week. For more information visit www.livingstreets.org.uk
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“When undertaking physical activities, you should consider the frequency, intensity and duration to ensure you are adequately hydrated,” advises nutritionist Dr Emma Derbyshire on behalf of The Natural Hydration Council (www. naturalhydrationcouncil.org.uk). “It is also important to think about the climate (temperature, humidity, altitude). Environmental factors may also change over time. For example, if you are going hill walking it may be warm at the early stages of the walk, yet cold and windy towards the top of the hill. Careful planning can help you to perform at your very best. In the case of hill walking, make sure you carry water with you and plan stops en route where you know it is safe to break for a drink.” Dr Derbyshire adds: “It is important to be well hydrated before starting physical activities and, once activities have begun, water should ideally be sipped at regular intervals, approximately every 20 minutes or so. This is especially important in hot weather or at high altitudes. It is also important to rehydrate after physical activities.”
Do try: Golden Emu Oil and Blue Active Gel Rub Why so good? These products are the perfect combination for helping muscle and joint problems. Golden Emu Oil is a 100% natural product that is rich in essential fatty acids and endorsed by celebrities. Blue Active Gel Rub is a non-oily gel with a ‘cool glow’, endorsed by Dame Cleo Laine especially after an injury Available from? Your local independent health food store. Call 01526 344971 or email firstname.lastname@example.org
What’s new? Motus Capsules from Forum Health Products Ltd Why so good? Motus is a great new product to keep you moving. It contains vitamins C and D for healthy cartilage, muscles and bones, plus UC-II (Undenatured Type II Collagen) – a clinically-proven, next generation ingredient, so unique only 40mg is needed in each small, easy-to-swallow once-a-day capsule How much? £19.95 for 30 capsules Available from? All good health food stores. Visit www.motus-health.com
Struggling with joint mobility and arthritis problems? You should try Collagen Plus – the unique 3-in-1 collagen supplement for joint health, improved mobility and better skin, hair and nails. What’s in it? 7,500mg of collagen, 1,000mg of glucosamine and 800mg of chondroitin. Why should I take it? Collagen is the most common protein found in our bodies. It helps keep connective tissue flexible, enabling our bones and cartilage to bear weight. From the age of 25, collagen levels reduce by about 1.5 per cent every year. Joints stiffen. By 45, collagen will reduce by up to 30 per cent. Available from? All good independent health food stores. Visit www.arthrovite.com or call 0800 0181 282
Do try: The Organic Protein Company’s 100 per cent Organic Whey Protein Why so good? The product is a natural protein powder with no nasties. It’s made with organic milk from grass-fed cows and is completely additive-free, so there are no artificial colours, sweeteners or flavourings. How refreshing! How much? £22 for 400g Available from? Independent health food stores, or visit www.organicproteincompany.com
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for Walking fitness
Enjoy walking? Try a Healthy Back Bag! Tell me more! These unique teardrop-shaped bags are designed to contour to your back and come in hundreds of different colours and fabrics. They are hardwearing, stylish, packed with intelligent pockets and can be worn four ways; on either shoulder or cross body which means they are comfortable for people of all shapes and sizes and are perfect for healthy lifestyles Available from? Over 150 retailers nationwide. Visit www.thehealthybackbag.co.uk for details.
Keep active: with Paradox OmegaSport 3, 6, 7, 9 Why so good? Recommended by British Lion Rory Best: “Paradox is essential for optimum performance and recovery” Tell me more! The best supplement to maintain healthy joints and to help fight joint pain is a good quality, stabilised and balanced omega fish oil like Paradox Sport, providing omega 3, 6, 7 and 9 plus powerful polyphenol antioxidants with natural vitamins D3 and E. The correct balance of omegas found in fish oils acts as a natural anti-inflammatory and are also thought to improve blood flow and help reduce the wear and tear of the joints. Omega fatty acids not only reduce symptoms but may potentially facilitate lower doses of NSAIDs Available from? Health food stores and pharmacies across the UK and Ireland. Visit www.paradoxoil.com
What’s this? Syno-Vital is the leading brand of pure liquid Hyaluronan which is easily absorbed by the body Tell me more! Hyaluronan helps to increase the viscosity of the synovial fluid and so can help to cushion the joints and improve flexibility. As we get older, we produce less Hyaluronan. Taking Syno-Vital can help to top up those levels and ease joint problems How much? £29.99 for 30 x 5ml Liquid Sachets Available from? All good health stores. Visit www.modernherbals.com or email email@example.com to find your local stockist
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Nutritional therapist and medical herbalist Caroline Mentzer offers some natural approaches to common childhood ailments Teething Teething can make some little ones really uncomfortable, whilst others unwittingly sail through it to reveal a row of pearly whites overnight. Applying cold pressure temporarily relieves the discomfort, so put a teething ring in the fridge (not the freezer) or give your baby a clean, cold, damp flannel to chew on. Massaging the gums with your finger coated in a teething gel can really help too. Teething granules, containing Chamomilla 6c, are an excellent way to calm a distressed baby who wakes in the night with pain.
Colic This is the medical term for excessive, frequent crying in a baby who appears to be otherwise healthy. Other physical signs include excessive kicking and drawing up of the legs in pain, a hard, gassy tummy and frequent spitting up of milk. Trapped wind and an immature digestive system are thought to be the cause. However, there is evidence to suggest that a good proportion of colic cases are related to a reaction to cow’s milk-based formulas. Switching formula to a goat’s milk-based one or a cow’s milk formula specially treated to break down the protein molecules is often effective in reducing colic. If your baby is breastfed, you should avoid cow’s milk products yourself as the milk protein reaches your baby through breast milk.
Ear infections An ear infection could be indicated if your child has dulled hearing, a high fever and is generally feeling unwell. He or she may be irritable and restless especially at night, feed poorly and tug or rub their ear. Blood or pus draining out of the ear is a sure sign of an ear infection, but will only show if the eardrum is perforated. Natural treatments can play an important role in easing and preventing ear infections. Firstly, apply a warm (not hot) wash cloth, water bottle or heating pad on the ear to help with the pain. Combine a few drops of garlic oil with a teaspoon of olive oil and warm it to body temperature. Using a dropper, drop a few drops into the infected ear and allow the child to rest their head on the other side in order for the oil to penetrate. DO NOT put anything in the ear if you suspect a perforation. A simple and gentle ear drainage massage will help clear the ear of excess fluid.
Coughs and colds Children get on average between six and 10 colds a year as their new immune systems take on the usual seasonal bugs. Over-thecounter cough and cold medicines are not suitable for babies or children under six years old, due to the risk of side-effects. Natural remedies can, however, help provide relief and speed up recovery. For babies less than three months old, sit in a steamy bathroom for 10-15 minutes. The moist air helps to loosen mucus and clear tiny nasal passages. Raising the head end of a cot mattress slightly with a foam wedge or towel will ease a night time cough and also help your baby breathe through a stuffy nose. Warm air vaporisers can moisten the air which helps sooth a dry cough and loosen mucus. Be sure to keep them well out of reach of babies or toddlers as they are hot. Chamomile tea has been shown to boost the immune system, thin out mucus and has a relaxing effect. A cup of cooled chamomile tea is a perfect home remedy for a cough and cold.
Nappy rash Having nappy rash is a normal part of being a baby. It is caused when a nappy traps in the chemicals and moisture from urine and stools which are then rubbed against the bottom’s delicate skin. If the skin gets damaged it is then susceptible to the invasion of bacteria and yeast which may make the rash more red and sore. There are many natural ways to limit and heal nappy rash. Firstly, change nappies at least every two to three hours and immediately if you suspect a number two. If using washable nappies, add half a cup of vinegar to the rinse cycle as this removes the chemical irritants in washing powders. Wipe your child’s bottom really well using natural unscented baby wipes or simply use cotton wool and water which is less irritating. Find a natural nappy cream that works well for your child. It should contain herbs such as calendula, chamomile, lavender as well as zinc oxide, which reduce redness and irritation. Caroline Mentzer is a nutritional therapist and medical herbalist. For more information, visit her website: www.mydaughterwontsleep.com
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Organic Dietetic Juice For Children
Mums and kids alike are sure to love these delicious organic juices created with the developmental needs of children in mind. Each variety features key vitamins and minerals.
Immune Booster As we all know, schools tend to be a breeding ground for germs and bugs making children very susceptible to sickness especially during term time. Little Raven’s Immune Booster is a great way to boost children’s immunity. This delicious juice is made from organic fruit juices (red grape, apple, aronia and elderberry juice & acerola purée), enriched with zinc gluconate and vitamin C to support the immune system.
Natural Booster Easy Learning
Strong Bones Inner Balance
Available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockists or visit: www.treeoflife.co.uk
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for Little ones
Bio-Kult Infantis is a scientifically developed, advanced formula for babies, toddlers and young children.
What’s this? Bio-Kult Infantis is an advanced multi-strain formula for babies, toddlers and young children Tell me more! Each easy-to-use sachet contains seven strains of live bacteria, vitamin D3 to contribute to the normal function of the immune system, preplex and DHA and EPA which are high in omega-3 fatty acids Available from? All good independent health food stores. Visit www.bio-kult.com
Do try! Weleda Baby’s Calendula Nappy Change Cream Tell me more! Launched in 1985, Weleda’s award-winning Calendula Nappy Change Cream is celebrating its 30th birthday this year – that’s a lot of happy little bottoms! This deep nourishing, protective cream contains organic calendula and chamomile to prevent soreness and reduce redness. NATRUE-certified genuinely natural; free from synthetic ingredients or artificial additives How much? £6.95 for 75ml Available from? Independent health stores nationwide. Call 0115 944 8200 or visit www.weleda.co.uk
Ask your healthcare professional or health store advisor for more information or buy online.
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What’s this? New to the Otosan Ear & Nose care family – a specially formulated nasal spray for the use of children from three months to 12 years Tell me more! When the problem is a little blocked nose, the natural solution is Otosan Baby Nasal Spray with seawater, organic extracts and aloe vera for protective and hydrating action plus orange oil for improving blood circulation How much? £8.99 – we are offering a 30 per cent discount for YHL readers until 30 April 2015 Available from? For details of stockists or to purchase the full Otosan Nose and Ear range visit www.otosan-uk.com/YHL or call 0870 4211718
FRAGRANCE FREE RANGE Our purest range ever is Hypoallergenic and contains No Fragrance, No Essential Oil, No Colour.
Suitable for the whole family, our new Fragrance Free range cleans gently without the use of essential oils and is ideal for those with sensitive skin. All our products have been created with natural ingredients to care for you and the environment. Our new Fragrance Free range includes: • Shampoo • Conditioner • Shower Gel/Foam Bath • Hand & Body Lotion • No artificial colours or fragrances • Biodegradable • Paraben and SLES free
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Soya Free Nut Free Egg Free At General Dietary our aim is to provide a wide range of Free-From foods that are wholesome, nutritious, delicious, and risk free. We are constantly responding to the demand for special diets with research and innovation, providing products that are convenient and easy to use. No preservatives, artificial flavours or colours Fortified with vitamins & minerals Suitable for vegetarians & vegans Long shelf life www.generaldietary.com 020 3044 2933
to help Here
Independent health store advice on promoting better sleep
Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of knowledge and expertise. This month we speak to Jacqui Kamio, a natural health consultant and advisor with London Health Foods in Teddington
e have been finding that a lot of our customers are coming into the store asking for advice on how to tackle sleep problems naturally. This can be for a variety of reasons – a person may be between jobs, stressed at work, feeling low and anxious, consuming too many stimulants during the day – all these things can exacerbate the problem. We would begin by asking the customer a number of questions about their health and lifestyle, including whether they are on any medication as we need to know this before we recommend any products. We would also ask what they are eating and drinking throughout the day. Are they consuming too many stimulants like coffee or tea, or are they drinking alcohol before bed? Both of these things can disrupt sleep. Keeping your blood sugar levels balanced throughout the day helps to promote better sleep so we would recommend eating little and often rather than three big meals a day. Generally we recommend natural remedies to be used on a short-term basis. This could be in the form of vitamins and minerals, herbal remedies, homeopathic remedies or herbal teas. It all depends on the person, their lifestyle, their age and their sleep patterns. There’s no ‘one size fits all’ solution.
One of the reasons why people experience sleep problems is a lack of the hormone melatonin, which regulates the body’s sleep cycles. As we get older we produce less of this hormone. Also, exposure to light at night-time reduces melatonin production and the use of computers/electromagnetic frequencies can disrupt the brain-waves. We often recommend natural remedies containing Montmorency cherries to our older customers as these cherries are a 36
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good source of melatonin and can therefore promote better sleep. Another good natural remedy for insomnia is magnesium. When people are stressed or have a poor diet, they may be lacking in magnesium. This is an important mineral which helps to relax the nerves, muscles and the body in general. It can either be taken in capsule form or can be bought in the form of flakes which you add to a bath. This is known as transdermal absorption as the mineral is absorbed through the skin. It’s also a great way to relax just before bed. 5-HTP is another natural remedy that we would suggest for sleep problems. It increases production of the brain chemical serotonin which helps to regulate mood and sleep patterns. When you are stressed you produce less serotonin, so this remedy can help to raise the body’s levels again.
Homeopathy and herbs
In terms of herbal remedies, Ashwagandha which is a traditional Ayurvedic herb, helps with stress and also insomnia. This is available in capsule form. Chamomile and lemon balm are nice, gentle herbs that are suitable for everyone – including children and the elderly – and these are taken in the form of teas. For adults we often recommend more relaxing and sedating herbs such as valerian, passiflora and St John’s Wort, the latter of which is good for improving serotonin levels. These herbs can be taken in the form of teas or as capsules. Essential oils such as lavender and jasmine have been known to promote sleep and can be added to a warm bath before bed. In the Far East jasmine is used in massage as it has calming properties. Another Ayurvedic tip is to massage the feet with pure, plain sesame oil and put on a pair of socks as this is said to help calm the mind. There are also some wonderful homeopathic
remedies for insomnia, and these would be recommended based on the person’s specific problem. Common remedies for insomnia include nux vomica and coffea. There are plenty of natural ways to help insomnia and we always strive to make sure we give the best advice possible.
London Health Foods
London Health Foods is based at 51 Broad Street, Teddington. The store opened in December 2013 and stocks a wide range of whole foods, ‘free from’ products, healthy snacks, sugar substitutes, herbal teas, eco cleaning products, natural bodycare ranges, homeopathic remedies, sports nutrition and vitamins, minerals and supplements. To contact the store, call 020 8977 8899 or follow them on Twitter: @Londonhealthfd
Jacqui is a fan of Your Healthy Living because: “It keeps the public well informed on current health news and includes reviews of natural products as well as health tips and expert advice.”
Having trouble sleeping? Sleep Council surveys indicate that disturbed sleep affects half of the adult population with one third of adults believing that lack of sleep interferes with their daily activities. Natures Aid SleepEezy® Valerian is a traditional herbal medicinal product used for the temporary relief of sleep disturbances due to symptoms of mild anxiety based on traditional use only. How much? £8.95 for 60 Tablets Available from? Independent health food stores or from www.naturesaid.co.uk
Struggling to sleep? Cherry Night from Viridian Nutrition contains a nutritional nightcap of ingredients including cherries, dates, glycine and magnesium Tell me more! Magnesium contributes to electrolyte balance, the nervous system, normal muscle function, normal psychological function and the maintenance of normal bones and teeth. Mix with water or your favourite juice to make an easy-to-take, pleasant-tasting nutritional supplement Available from? Independent health food stores. For your nearest stockist visit www.findahealthstore.co.uk
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for a better sleep
Do try: Melissa Dream from New Nordic, an all-natural aid to your sleep problems. Tell me more!: Melissa Dream is based on the newest studies of how plant extracts can be used to calm your mind and body. The unique tablet, manufactured in Sweden, supports the body in maintaining a normal restful sleep and the ability to deal effectively with impulses, which affect the focus of your mind. Available from? Independent health food stores or from www.naturesaid.co.uk
Infused with goodness Containing the finest camomile flowers and stems, carefully selected by our team of expert blenders, combined with a variety of herbs A delicate infusion to help you to relax and unwind at the end of the day Producing the highest quality fruit and herbal infusions since 1920, using only the finest organic ingredients, ethically sourced A wide variety of delicious teas to choose from
0800 633 5650
Available from your local health food store
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Want to know how to get started on the paleo diet? Keris Marsden and Matt Whitmore offer their top tips
he paleo diet is about eating real food. By real food, we mean food in its natural state that has not undergone any processing or manufacturing. Essentially, this is meat, poultry, fish, eggs, vegetables, fruit, nuts, seeds, herbs and spices. Quite simply we want you to eat like a caveman… with a modern twist. To combat the detrimental effects of modern-day living, we need to fill our plates with natural foods, abundant in healthy fats, antioxidants, vitamins and minerals that have fuelled the human race for over two million years If you are considering following the paleo diet, you may be concerned about the changes that are involved. After years of eating cereal for breakfast, sandwiches for lunch and pasta for dinner, the thought of removing all these from your diet might seem incredibly daunting. It’s understandable when we live in a world of convenience foods, that even just the notion of sourcing and cooking all of your own food might seem totally overwhelming. Or perhaps it’s the thought of giving up your favourite foods that you look forward to each day that is too much to even contemplate. However, a transition to paleo nutrition and the nourishing foods it offers is much easier than you might think, especially when you see some of the delicious meals you can enjoy on a daily basis. Many paleo meals are so simple and quick to prepare, not to mention healthier and tastier than most processed foods and ready meals. The key with paleo is not to overthink
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your transition to caveman cooking or rush the process. It’s not a race nor is it a quick-fix diet; the changes you adopt with paleo are hugely beneficial and should be considered lifelong, with you continually evolving your nutrition to meet your lifestyle needs. Taking this process step by step is often a more successful and sustainable approach. STEP 1
Change breakfast This should be your first step in the paleo process. It’s relatively easy to implement and will have a beneficial effect on your appetite and energy levels for the entire day. Paleo meals are relatively higher in fat and protein in comparison to the standard western diet and therefore play a positive role in balancing blood sugar levels. Instead of cereal or toast for breakfast try alternating the following. Each requires very little preparation: n Spinach omelette n Smoked salmon topped with sliced avocado and cherry tomatoes n Sliced pear topped with almond butter
Get equipped in the kitchen Part of your paleo adventure involves becoming a competent cook and some key pieces of equipment can help with this. A Julienne peeler will mean you can make vegetable spaghetti with courgettes or carrots in a matter of minutes. A tiered steamer will enable you to cook a great range of vegetables all in one go. Batch cooking is a key aspect of paleo nutrition so you can eat leftovers for breakfast, lunch or dinner the following day. A large, non-stick ceramic pan is essential so that you can effortlessly put together a meal in one pan, including a stir-fry, frittata, panfried fish and vegetables or an omelette. It also means less time at the kitchen sink washing up! STEP 4
The 80:20 approach Many people are put off by the paleo diet due to the idea of relinquishing their favourite foods forever – but this needn’t be the case. There’s no absolute need to set out with the aim of being 100 per cent – it’s simply a foundation on which to base the majority of your nutritional intake. After changing breakfast, base 80 per cent of your meals on paleo principles and you’ll still experience the health benefits and desired fat loss results.
Make simple carbohydrates swaps This will deliver substantial health benefits by supporting optimal digestive health. All you need to do is swap the bread, pasta, wraps and rolls for root vegetables, white potatoes, sweet potatoes, fruit or rice. This is simply replacing a carbohydrate for a carbohydrate but opting for single ingredient, nutritious unprocessed foods.
Keris Marsden and Matt Whitmore are the authors of The Paleo Primer: A jumpstart guide to losing body fay and living primally, published by Vermilion, £14.99.
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FOOD >CONTINUED FROM PAGE 38
Sun-dried stuffed chicken breast No messing, no marinating — just a quick and easy way to infuse chicken with some yummy Italian flavours in only minutes SERVES: 2 PREP TIME: 5 MINUTES COOKING TIME: 25 MINUTES INGREDIENTS • 2 large, boneless chicken breasts • 4 sun-dried tomatoes • 4 green olives, sliced • 10-20 fresh basil leaves • 6 slices of prosciutto METHOD 1. Preheat the oven to 350˚F. 2. Slice the raw chicken breast in half and place two sun-dried tomatoes, two sliced olives and three to four torn basil leaves in between each breast. 3. Wrap each breast with three slices of prosciutto to seal the filling in place. 4. Place on a baking sheet and bake for 25 minutes. Serve with: Fresh spinach salad and grilled tomatoes
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for the Paleo diet
GRAIN-FREE PALEO ENERGY!
Have you heard? There are two new and exciting flavours in the Raw Health energy balls range! Rubylicous Beet Balls, bursting with sweet beetroot and baobab and Green Supreme Kale Balls, packed full of raw kale and spinach. Satisfy your hunger with these delicious, nutritious vegan and gluten free treats. Available from? Independent health food stores or from www.rawhealth.uk.com
Are you following the paleo lifestyle? Try Bio-Synergy Paleo Diet Protein Why so good? Not only does the product meet the paleo guidelines but it is also a great source of natural protein and extremely versatile Tell me more! Bio-Synergy Paleo diet protein is the perfect addition to your favourite smoothie and is ideal for cooking too, boosting the protein content of your favourite recipe. So incorporate Bio-Synergy Paleo Diet protein into your lifestyle today! How much? £38.99 for 30 servings Available from? Ask in-store today or buy online from www.bio-synergy.co.uk
Have you heard about? NUA Naturals – the superfood company that supplies over 50 organic health foods! Why so good? Suitable for vegan, gluten-free and paleo diets, NUA have something for everyone from their Supergreens+, Matcha Lattes, Cacao Nibs and much more Available from? Health food stores and online at www.nuanaturals.com
4 INGREDIENTS THATS IT! NO GRAINS, DAIRY, SOY OR REFINED SUGAR
FOLLOW OUR REAL FOOD REVOLUTION PRIMALPANTRY.COM
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FOOD >CCONTINUED FROM PAGE 40
Cauliflower pizza This healthy pizza uses grated cauliflower as the secret ingredient in its yummy grain-free crust SERVES: 4-6 PREP TIME: 15-20 MINUTES COOKING TIME: 45-50 MINUTES INGREDIENTS For the crust • 1 medium cauliflower, grated • 2 eggs • 225g ball of buffalo mozzarella • Salt and pepper to taste • ½ tsp garlic powder For the sauce • 2 tbsp olive oil • 4 medium tomatoes, chopped • 2-3 garlic cloves, crushed or finely chopped • Handful of fresh basil, chopped • Salt and pepper to taste Topping ideas • ½ ball of buffalo mozzarella (around 115g), sliced • 110g goat cheese • ¼ green pepper, sliced • ½ red pepper, sliced • 3-4 chestnut mushrooms, sliced • 5 green olives, sliced METHOD 1. Preheat the oven to 180˚C. 2. Grate the cauliflower and place in the steamer for about 4-5 minutes to soften. Leave to cool slightly. 3. Beat the eggs and finely chop the mozzarella. In a blender, mix the mozzarella, cauliflower, eggs and seasonings at medium speed until a dough-like paste forms. 4. Top a baking sheet with parchment paper and add a little olive oil to prevent sticking. Add the pizza dough to the tray and spread out to make a circle. The base should be around 1cm thick. 5. Place in the oven and bake for 20-25 minutes until cooked through and golden around the edges. Remove from the oven and flip over gently. Bake the underside for a further 10 minutes. 6. While the base is cooking, start to make the sauce and prepare the toppings. 7. Heat some olive oil in a pan and stir in the tomatoes, garlic, basil, salt and pepper. Cook over low heat, stirring occasionally. 8. While the sauce is heating through, make sure all your toppings are chopped and ready to be placed on the pizza. Once the sauce is cooked through, spin through the blender just long enough to beat out the tomato skins. 9. When your base is looking nice and golden, it’s time to top your pizza. Remove the base from the oven and add the tomato sauce and your toppings. 10. Place the pizza back in the oven and bake for 10-15 minutes until the cheese is melted.
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Blackberry apple crumble One of the best fruit combos – all we did was add a crunchy nut topping. A great finish to your Sunday roast SERVES: 6 PREP TIME: 10 MINUTES COOKING TIME: 30-40 MINUTES INGREDIENTS • 4 apples • 300g fresh blackberries • 90g ground almonds • 100g coconut flakes • 2 tbsp butter • 1 tbsp raw honey or 2 tsp coconut sugar (optional) • 1 tbsp cinnamon • 90g chopped walnuts METHOD 1. Preheat the oven to 180°C. 2. Slice the apples and remove the cores. Layer the apples and blackberries in a loaf tin. 3. Place the ground almonds and coconut in a bowl with the butter, honey and cinnamon. 4. Using your hands, rub the fat into the ground almonds and coconut until the mixture has the consistency of breadcrumbs. Add the chopped walnuts and stir together with a spoon. 5. Place the crumble mixture on top of the fruit. There should be a 1cm layer. If there are any gaps, simply sprinkle with some extra desiccated coconut. 6. Bake for 30-40 minutes until the crumble topping is golden brown and the fruit is soft.
Keris Marsden and Matt Whitmore are the authors of The Paleo Primer: A jump-start guide to losing body fay and living primally, published by Vermilion, £14.99.
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curry hurry in a
Want a quick, easy and tasty dinner? Try this delicious dish!
INGREDIENTS • 1 tsp garlic • 2 tsp ginger • 1 small onion, chopped • 1 red chilli, deseeded and chopped • 2 tbsp Biona Virgin Coconut Oil • 250g firm tofu, cubed • 1 tsp turmeric • 2 medium carrots, thinly sliced • 1 red pepper, cut into chunks • 150g green beans, sliced crossways • 400ml Biona Organic Passata Fina • 100g Biona Organic Creamed Coconut, grated • 150ml vegetable stock • 2 tbsp coriander leaves, roughly chopped • 2 tbsp roasted peanuts or almonds (optional) METHOD 1. Heat 1 tbsp of coconut oil and sauté the tofu until lightly browned. Remove from the heat and place to one side. 2. Heat the remaining oil in a saucepan then add the onion, garlic, ginger, turmeric and chilli. Allow to cook for two to three minutes. 3. Add the chopped vegetables, Biona Passata and vegetable stock. Bring to the boil, cover and simmer for 10 to 15 minutes. 4. Add in the tofu and grate in Biona creamed coconut, stirring for one to two minutes. Season to taste. 5. Sprinkle over the coriander and peanuts to serve.
Recipe courtesy of Biona Organic. Visit www.biona.co.uk
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Living Stop wasting food!
Food waste is a huge and growing problem in the UK. The charity Love Food Hate Waste estimates that seven million tonnes of food and drink are thrown out by households around the country each year. Around half of this food is edible. The wasted food bill tops £12.5 billion pounds per year, costing the equivalent of £470 per household for those with no children, and £700 a year in homes with children. The new Make a Meal app aims to solve this problem, and to give budget-conscious foodies help to create delicious dishes using food and ingredients already in their cupboard. “This app will save money on your food bill and reduce waste,” said Paul Saxby who developed Make a Meal. “Simply tell the search engine one or more ingredients you have hanging around to view matching recipes, then make a meal! There are 1,000 recipes to choose from with dishes to suit every diet, including vegetarian and gluten-free options.” A total of 150 recipes are available to browse for free, with an in-app purchase of £0.79 unlocking the remaining 850. Download Make a Meal for free from the App Store or visit www.make-a-meal.co.uk to find out more.
DID YOU KNOW?
More Brits than ever believe that climate change is genuine. A study has found that Britons are more likely to agree the climate is changing than at any time in recent years, with nearly nine in 10 people saying climate change is happening and 84 per cent attributing this somewhat or entirely to human activity.
Three top ways to pack a greener lunch box Whether it’s for your child to take to school or just for you to take to work or on a picnic, it’s worth pausing and thinking about how green your lunchbox really is. Ditch the sandwich bag: Think creatively for alternatives; perhaps a reusable tub, or a small cloth bag – even the little make-up bags that you sometimes get free with magazines or beauty products can make great reusable sandwich bags. Don’t be seduced by individual packs: All those cute little bags of dried fruit or nuts, or the dinky pre-packed pieces of cheese – just think how much packaging is actually being wasted! Cut up your own pieces of cheese or decant handfuls of raisins and nuts into little reusable tubs. It will save you money too! Lean on leftovers: Using up anything leftover from your weeknight meals can be a great way to save waste, cash, and might make a more interesting lunch than a boring old sandwich. It’s also worth considering if any of the little bits and bobs of vegetables lying around your fridge could be made into a healthy lunchtime soup.
Give beef the chop to save the world A government report has suggested that we should eat less beef and lamb, and obtain more of our calories from vegetables if the UK is to meet climate change targets. The country as a whole will need to reduce its overall consumption of meat per person by 40 per cent before 2015 if Britain wants to succeed in emitting only its fair share of global greenhouse gases. Luckily there is lots of help and advice out there for those who are interested in embracing a more plant-based diet.
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Put a little spring in your cleaning
From fabric conditioners to hand soaps, from washing up liquids to toilet cleaners, our award-winning Ecoleaf range has products to help keep your environment all together cleaner. /sumawholefoods
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Available from all good stockists 25/02/2015 21:11
Why Cleanse? More Energy Improved Elimination Reduced Toxic Load Increased Stamina Better Health Feel Less Bloated
We live in a toxic world. Toxins are in the air we breathe, the food we eat, and the water we drink. Over time, this toxic load takes its toll on your body causing any number of ailments from low energy to degenerative conditions. “Supporting your body’s natural cleansing power is a great way to boost your health, energy levels and your overall wellbeing. A good cleansing programme is the first step to a healthier you!” – Kim Pearson, Expert Nutritionist to Renew Life.
Join The Cleanse Challenge and feel the difference cleansing can make in your life. Visit www.cleansechallenge.co.uk to find out more.
Want to take your health to the next level?
For more information call 0800 707 6671 or visit: www.renewlife.co.uk
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Download the Renew Your Health App and get your personalized health plan. Available for FREE on the Apple App Store (iPhone) or Google Play Store (Android).
Published on Mar 2, 2015
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