Your Healthy Living March 2024 by JFN PRODUCTIONS

MARCH 2024 www.yourhealthyliving.co.uk

FREE MAGAZINE

living

Dream big: Strategies for a better night’s sleep

The ultimate natural hair care guide

Zero-waste wonders: How to be a more sustainable shopper

How to build a strong foundation for health – at any age

Theo Michaels

“Cooking is an important life skill”

Plant-based nutrition for all the family, natural product showcases, readers’ health questions answered, top giveaway prizes, plus the latest natural health news and research

Inside

March 2024

YOUR HEALTH 4

Health News: All the latest news and research from the world of natural health and wellbeing

12 Celebrity Health: TV Chef Theo Michaels talks to Liz Parry about his love of healthy cooking and his new healthy food collaboration 14

Your Health: Natural health tips for women at all stages of life

20 Your Health: Expert tips to get a better night’s rest 24

Your Look: All you need to know about natural haircare

26 Your Living: Your guide to zero-waste shopping

YOURS FOR FREE 5

Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!

YOUR FOOD

Hello...

Welcome to the March issue of Your Healthy Living magazine! Spring is in the air, the days are gradually getting longer, and it’s a time of growth and new beginnings. I love seeing the first flowers appearing, along with the leaves and blossoms on the trees. This month happens to be International Women’s Day, and to mark this event we have a special women’s health focus, beginning on page 14. We have plenty of expert advice for women of all ages on how to keep healthy and well at any stage of life. This month’s celebrity interview is with TV chef and former MasterChef star Theo Michaels. I very much enjoyed chatting with Theo and hearing about his enthusiasm for delicious and nutritious food. I hope you enjoy the interview on page 12. Our other features this issue include expert tips to get a better night’s sleep, plus natural haircare advice and a guide to zero-waste shopping. The recipes include some deliciously tasty plant-based dishes that all the family can enjoy – even very little ones! Wishing you good health,

28 Your Food: Plant-based recipes for all the family to enjoy

YOUR EXPERTS 10 Expert Q&A: Our experts answer your questions on the health benefits of creatine, natural products for gout and exercises for deskbound workers

Liz Parry | Your Editor

We’re social!

Search: Your Healthy Living

THE TEAM

EDITOR Liz Parry liz@jfnproductions.co.uk • PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk GROUP AD MANAGER Heidi Thoday heidi@jfnproductions.co.uk • PRODUCTION Leanne Bassett copy@jfnproductions.co.uk DESIGN Craig Gillespie craig@jfnproductions.co.uk • MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk

Your Healthy Living magazine is distributed through natural products wholesaler Dundeis (UK) Ltd. Should retailers require more copies, simply use order code 100 and these will be delivered subject to availability.

Your Healthy Living, JFN Productions Ltd, Unit E1, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. © 2024 Published by JFN 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.

March 2024 www.yourhealthyliving.co.uk

Health News

Ultra-processed foods warning for pregnant women Scientists have warned pregnant women to avoid ultra processed foods as a new study has shown that they could increase exposure to harmful chemicals known as phthalates.

processed food comprised 10 to 60 per cent of the participants’ diets. Each 10 per cent higher dietary proportion of ultra-processed food was associated with a 13 per cent higher concentration of phthalates.

Phthalates can shed from the wrapping, packaging and even from plastic gloves worn by food handlers into food. Once consumed during pregnancy, the chemicals can get into the bloodstream, through the placenta and then into the foetal bloodstream.

Ultra-processed foods are made mostly from substances extracted from foods such as oils, sugar and starch. But they have been so changed from processing and the addition of chemicals and preservatives that they are hard to recognise from their original form.

Previous literature has shown that exposure to phthalates during pregnancy can increase the risk of low birth weight, preterm birth, autism and ADHD. The researchers analysed data from 1,031 pregnant women and measured their levels of phthalate through urine samples. They found that ultra

Senior author Dr Sheela Sathyanarayana recommended that pregnant women avoid ultra-processed food as much as possible, and instead consume fruits, vegetables and lean meats. The findings were published in the journal Environmental International.

12% NEWS Health

of UK commuters currently incorporate exercise into their commute.

Read more health news at www.yourhealthyliving.co.uk

Source: Peloton

Study sheds light on sugary drink intake Consuming sugary drinks is linked with a higher risk of cardiovascular disease. But, a new study has shown that the benefits of physical activity do not outweigh these risks. These were the findings of a study led by the Harvard T. H. Chan School of Public Health.

than twice a week had a higher risk of cardiovascular disease, regardless of physical activity levels. Lead author Lorena Pacheco said: “Our findings provide further support for public health recommendations and policies to limit people’s intake of sugar-sweetened beverages, as well as to encourage people to meet and maintain adequate physical activity levels.”

For the study, the scientists used two cohorts of 100,000 adults, followed for about 30 years. The data showed that those who consumed sugary beverages more

The study was published in The American Journal of Clinical Nutrition.

AFTER MORE HEALTHY NEWS?

Head over and follow @YHLmag on social for all the latest news and healthy chat. 4

www.yourhealthyliving.co.uk March 2024

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

Your Giveaways CALMING NUTRIENTS

Pure magnesium bisglycinate PrizMAG Pure Magnesium Bisgyclinate combines two calming nutrients, magnesium and glycine, to help promote a calm mind and restful sleep – without causing drowsiness or dependency. PrizMAG is one of the only magnesium bisglycinate supplements that is 100 per cent free from fillers, manufacturing agents and magnesium oxide, making it highly absorbable yet gentle on the digestive tract. We’re giving away three bottles of PrizMAG retailing at £20.42 each. DRAW CODE: YHL-PRIZMAG-0324

CLEAN BEAUTY

ECO-FRIENDLY

Luxury soap hamper Two lucky readers will win a hamper of four beautiful, handcrafted soap bars from Friendly Soap as well as their complete range of ecobathroom accessories. The bars are made from the finest natural ingredients, they are never tested on animals and they are free from plastic and harmful chemicals. It’s the perfect way to nourish your skin and care for the planet. Each hamper is worth £33.95. DRAW CODE: YHL-SOAP-0324

WIN!

For healthy, nourished skin and hair

Cult US beauty brand Heritage Store’s Castor Oil nourishes skin and hair and provides longlasting moisture, helping you radiate soul-to-skin beauty. Single ingredient ££££s worth of fantastic health but multipurpose, this clean, products to be given away this month. vegan beauty staple will bring Enter the free draws today! your boldest brows and lashes, shiniest hair and can even be used as a massage oil. Ten lucky readers will win a bottle of Heritage Store Castor Oil worth £10.99

FREE PRIZE DRAWS

DRAW CODE: YHL-OIL-0324

A KEY NUTRIENT

SEA BUCKTHORN OIL

Collagen peptides from clean sources

High quality oil blend for dryness

Collagen is a key component of hair, skin and nails, so getting enough of this nutrient is vital. NaturesPlus Collagen Peptides is one of the few collagen supplements that provides all six major types of collagen (type I, II, III, IV, V and X) from clean sources. It mixes easily and is virtually taste-free and is further supported by enzymes to maximise absorption and bioavailability. We have six products to give away, worth £29.99.

BioActive Omega 7 from Pharma Nord is a pharmaceutical-grade supplement developed with a focus on pre and postmenopausal women suffering from dry eyes, vaginal dryness and other problems caused by sensitive, dry mucous membranes. It contains SBA24 sea buckthorn oil, a rich source of vitamin A, which helps maintain healthy, well-functioning mucous membranes. We have one box of BioActive Omega7 150 capsules to give away, worth £45.75.

DRAW CODE: YHL-COLLAGEN-0324

DRAW CODE: YHL-OMEGA-0324

HOW TO ENTER CLOSING DATE: 30 April 2024 WEB

Or email win@jfnproductions.co.uk

with the Free Draw Code (eg YHL-SOAP-0324) in the email subject box.

Just visit www.yourhealthyliving.co.uk

and enter your details and the Free Draw Code (eg YHL-SOAP-0324)

Please note that postcard entries are no longer accepted or valid.

Your Healthy Living Prize Draw Terms & Conditions You December enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details December be utilised by companies connected to JFN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email. Prizes are not for resale. For full terms and conditions visit www.yourhealthyliving.co.uk

March 2024 www.yourhealthyliving.co.uk

Health News

Say no to junk! According to a new survey by ethical vitamin company Viridian Nutrition, two-thirds of consumers don’t know how to spot ultraprocessed foods (UPFs) or artificial ingredients in their supplements.

certain ingredients found in supplements or know if they are good or bad.

Aimee Benbow, Head Nutritionist at Viridian, said: “Research clearly shows the negative impact of ultraprocessed foods. A study of over 100,000 people in France linked UPFs with significantly higher rates of heart disease and strokes.”

In response to the findings, Viridian has created the Viridian Dejunk Your Life Report which gives people advice on dejunking not only their diets but also their entire lives. This includes: how to de-process your diet and identify ultra-processed foods, how to read the labels on foods and supplements and choose the purest options, how to simplify your digital life, how to exercise in a way that’s proven to work and much more.

The survey also highlighted some confusion regarding supplements. When asked about key additives, 7 in 10 respondents didn’t recognise

To find out more about No Junk and to download the Dejunk Your Life Report, visit www.viridian-nutrition.com/nojunk

Of the 2,000 Britons who were surveyed, three out of 5 couldn’t identify a UPF from its label, yet 76 per cent of people said they wanted to avoid UPFs.

YHL takes a look at some new and newsworthy natural health and wellbeing products. We will also be trying and testing these products on our social media channels, so look out for them on Facebook and Instagram this month!

E H T N I

S S E R P

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

Editor’s Choice

CMYK / .ai

DELICIOUSLY HEALTHY MUSHROOM HONEY

Mushroom Honey, £22, is the latest in the range of organic Hungarian honeys from artisanal brand Honey Heaven, providing a delicious and healthy way for anyone to add medicinal mushrooms to their daily diet. Smooth and sweet with rich, dark chocolatey undertones, it is made from organic acacia honey and a freeze-dried mix of seven organic mushroom varieties: reishi, chaga, shiitake, maitake, lion’s mane, cordyceps and tremella.

DECADENT CHOCOLATE WHEY PROTEIN

Indulge your senses with Naked Nutrition’s Double Chocolate Whey Protein – a decadent blend that’s as rich in flavour as it is in protein. Free from additives and made from pasture-fed cows’ milk from small dairy farms, it’s loaded with essential amino acids, glutathione and clean protein. Elevate your fitness routine with this luscious treat, delivering the perfect balance of quality whey and irresistible chocolate goodness. Fuel your body, satisfy your sweet cravings, and experience the ultimate delight in every scoop.

www.yourhealthyliving.co.uk March 2024

Helios Kali Phos Tissue Salts is one of a range of 12 Helios Tissue Salts, which were first pioneered for their health benefits by Dr Wilhelm Schuessler in the 19th century. Kali Phos is a nerve tonic, making it an important tissue salt for anticipatory anxiety, over-active minds and nervous exhaustion, all of which could lead to insomnia and disturbed sleep. It helps to calm the body and mind, improving your sleep and uplifting your mood, making those day-to-day pressures less stressful and exhausting.

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

Say No to Ultra Processed Supplements, Feel Good with Pure Vitamins

What On Earth is in Your Supplement?

Many supplements contain ineffective fillers, Viridian only uses pure and active ingredients. Ask an expert at an independent health store, #DigDeeper at Viridian-Nutrition.com/NoJunk High Five Multivitamin contains Magnesium, Iron, Vitamins B2, B3, B5, B12 & C, which all contribute to the reduction of tiredness and fatigue

Independent Health Food Stores - Learn More: www.Viridian-Nutrition.com | @ViridianNutrition

Health News

BOOK SHELF We take a look at some of the newest natural health reads

A healthy diet early in life may protect against bowel disease

How to Fall in Love with Yoga: Move. Breathe. Connect

by Sarvesh Shashi (£18.99, DK) This new book, which is out on 28 March, arranges yoga flows and routines based on goals, drawing from centuries of yogic practice. These goals guide the chapters of the book, with each focusing on one aspect of overall wellbeing. From yoga to unwind and improve mental wellbeing, to general fitness or women’s health, there is something for everyone.

How to Eat (And Still Lose Weight): A science-backed guide to nutrition and health by Dr Andrew Jenkinson (£18.99, Penguin Life) This book offers a practical approach, supplying the reader with tips they can try for themselves such as aversion, habit creation and mental reprogramming, to show the reader how hormones are driving our appetite without us realising, and how we can hack this connection to make healthy sustainable choices – all without the need for willpower!

Diagnosis and Treatment of Chronic Fatigue Syndrome, Myalgic Encephalits and Long Covid: It’s mitochondria, not hypochondria (3rd edition)

by Dr Sarah Myhill & Craig Robinson (£24.99, Hammersmith Health Books) The third edition of this definitive guide relays all the crucial information readers will need to improve the symptoms of CFS and ME. From conveying the benefits of the paleo-ketogenic diet to guiding readers through sleep healing, the advice from previous editions is reconfigured in a new, succinct format.

The Little Book for Wild Swimmers: Reconnect with your wild side and discover the healing power of swimming outdoors

by Laura Silverman (£8.99, Summersdale) Whether you’ve already taken the plunge or simply want to dip a toe in, The Little Book for Wild Swimmers has plenty of tips and inspiration to harness the benefits of wild swimming. With beautiful photos of some of the most spectacular swim spots, and inspirational words from well-known water lovers, this book is the perfect gift for anyone who enjoys a dip. 8

www.yourhealthyliving.co.uk March 2024

A healthy diet from an early age may protect against inflammatory bowel disease (IBD), a new study has shown. Researchers from the University of Gothenburg analsysed data from more than 80,000 children. Parents were interviewed about their children’s diets at 12-18 and 30-36 months of age. Diet quality was scored and classified as either low, medium or high. Higher quality equalled a higher intake of vegetables, fruit, dairy products and fish, and a lower intake of meat, sweets, snacks and sweet drinks. The children’s health was monitored from the age of 1 to 21. During this period, 307 of them were diagnosed with IBD. A high fish intake at the age of 1, compared to a low intake, was associated with a 54 per cent lower risk of IBD. A high vegetable was associated with an overall reduced IBD risk. A high intake of sugary beverages was linked to a 42 per cent increased risk of IBD. “Although we cannot rule out other explanations, the new findings are consistent with the hypothesis that diet early in life, possibly mediated by changes in the gut microbiome, can affect the risk of developing IBD,” said Annie Guo from the University of Gothenburg, the study’s first author. The findings were published in the journal Gut.

You`ll Great buys at your health store

The proven route to better mobility. Taking daily collagen offers a

solution for joint/mobility problems ... and nothing compares to Collagen Plus. Tell me more! For three decades, UK manufacturer ArthroVite has helped sufferers achieve pain-free, active lifestyles thanks to the unrivalled levels of collagen, glucosamine and chondroitin found in this award-winning product. Cheaper options are available, but for the very best it has to be Collagen Plus. To speak direct with a collagen specialist: call 0800 0181 282 or visit www.arthrovite.com Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

Imported by Dundeis UK Ltd. FR-011

EKIBIO SAS - France - www.lepaindesfleurs.fr - www.ekibio.fr

Your health

You asked: “What are the health benefits of taking creatine?” KATE BOOKER ANSWERS: “Creatine has been heavily studied for exercise, training and sports. It supplies energy to your muscles. Many people take creatine to build strength, fuel workouts, improve recovery and promote brain health. Studies show that in those over the age of 60, creatine can improve short-term memory and is neuroprotective (protective for the brain).

In addition to its beneficial effects on ageing muscle, creatine supplementation may also have favourable effects on bone in postmenopausal women, if combined with resistance training. Studies show that taking regular creatine and weightlifting can increase muscle growth in 18 to 30-year-olds. Creatine helps maintain a continuous energy supply to your muscles during intense lifting or exercise, improving performance. It can also improve muscle tightness. Your body creates half the amount you need, whereas the rest comes from your diet; mainly red meat, seafood and animal milks. Some studies have shown that vegetarians have muscle creatine stores about 20 to 30 per cent lower than non-vegetarians. Evidence-based research shows that creatine supplementation is relatively well tolerated, especially at recommended dosages (i.e. 3 to 5g per day or 0.1g per kg of body mass per day).” n Kate Booker is a nutritionist at Nutrition Geeks. For more information, visit www.nutritiongeeks.co or follow @nutritiongeeks on Instagram

You asked: “Could you recommend a product that would help with gout in my big toe?” JOHN CAREY ANSWERS: “Gout causes sudden and extremely painful attacks in the joints, especially the big toe. Excess uric acid, which is a natural waste product, forms into microscopic, needle-like crystals in the joints, causing the inflammation and intense pain of gout. Excess uric acid can be caused by several factors including reduced kidney function, eating too much food and drink that produce uric acid in the body and excessive alcohol consumption. Research studies have shown that including Montmorency cherries in the diet can help lower uric acid in the bloodstream, by helping the body pass more of it out through the urine. An analysis of Montmorency cherries shows that they contain significant levels of anthocyanins (far higher than other varieties of cherries and other fruit). Scientists believe these anthocyanins give the fruit its ability to lower uric acid levels. Studies have also shown anthocyanins to possess anti-inflammatory properties, which may help to reduce the inflammation and pain associated with acute gout attacks. Therefore, individuals with a susceptibility to gout may be able to reduce their uric acid levels and the inflammation associated with gout attacks by including Montmorency cherries in their diet. Montmorency cherry juice and freeze-dried capsules are available at good health food stores.” n John Carey is the director of Active Edge (Nutrition) Ltd. Visit www.active-edge.co.uk for more details

You asked: “I’ve developed rounded shoulders from sitting hunched at my desk all day. Are there any exercises or stretches I can do to combat this?” MICHAEL FATICA ANSWERS: “Statistics suggest the average working-age adult spends around 9.5 hours a day sitting. This has been further exacerbated by the trend towards working from home. Yet, these working patterns can be a breeding ground for neck and back issues such as slipped, bulging and degenerative discs. ‘Rounded shoulders’ is also a common consequence. Typically this will be because the head is protruding forwards and over-stretching the shoulder muscles. The following strategies can make a significant difference in managing and, in many cases, preventing desk-based back, neck and shoulder pain. Firstly, more breaks throughout the working day are essential to reduce the pressure placed on your posture. Get up, stretch, walk around and get the body moving. Then, try incorporating the following exercises at regular intervals throughout the day. The ‘chest stretch’ – brace your hands on either side of the doorway just below shoulder height and push your chest through the door until you feel a nice stretch through the chest, holding for 30 seconds. The ‘towel stretch’ – place a small rolled-up towel under the lower back curve, then stretch your arms above your head as if you’re trying to stretch your body lengthways. This can be done for 10-20 seconds. The ‘chest pop’ – either sit or stand with good posture and engage your mid-back muscles to elevate your breastbone up and forwards as your shoulders relax down and back. Repeat for reps of 10 to get your middle back muscles activated. For optimum results, invest in a ‘sit-stand’ desk and participate in some strengthening work to help prevent back pain in the long term.” n Michael Fatica is the co-founder and lead consultant osteopath for the online back rehabilitation program www.backinshapeprogram.com

Email your questions to liz@jfnproductions.co.uk Facebook “f ” Logo

Or contact us via Facebook and Twitter

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

/YourHealthyLivingMagazine

@YHLMag

See www.yourhealthyliving.co.uk for terms & conditions. We reserve the right to edit or shorten questions, and regret YHL and our experts cannot reply individually to your health and beauty questions. 10

www.yourhealthyliving.co.uk March 2024

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

HAVE YOUR COPY OF YOUR HEALTHY LIVING DELIVERED DIRECT TO YOUR DOOR!

MARCH 2024 www.yourhealthyliving.co.uk

FREE

MAGAZINE

2024 JANUARY / FEBRUARY o.uk www.yourhealthyliving.c

FREE MAGAZINE

living

Dream big: Strategies for a better night’s sleep

Zero-waste WIN! wonders: A hotel break worth How to£300 be a more

The A to Z of healthy living How to support your immune system this winter

Seasonal Beating sustainable Affective shopper Disorder the natural way Tasty and healthy recipes for Veganuary

SUBSCRIPTION

living The ultimate natural hair care guide How to build a strong foundation for health – at any age

Theo

Ching-He Michaels Huang

“Cooking is an important life skill”

“My budget-friendly

Plant-based nutrition for little ones, natural product showcases, readers’ health questions answered, top giveaway prizes, plus the latest natural health news and research

cooking tips”

help for digestive on natural pain relief, radiant skin, expert advice health news and research Natural beauty tips for prizes, plus the latest natural disorders, top giveaway

Subscribe today at www.yourhealthyliving.co.uk/subscribe

March 2024 www.yourhealthyliving.co.uk

Celebrity Health

Cooking is an important

LIFE SKILL TV Chef Theo Michaels talks to Liz Parry about his love of healthy cooking and his new healthy food collaboration

Other people say, ‘When I was a kid I used to help my mum in the kitchen.’ But the reality for Greek families is that you stay away from the kitchen as much as possible, otherwise you’re given a job straight away! Food is just ingrained in the culture. Everyone sitting around the table, eating together; that’s what it’s all about.

your meals for the week ahead removes the headache of trying to choose what you’re going to have for dinner. This means you cut your food spend, you’re buying less, you’re wasting less and you’re eating more healthily. I’d also recommend substituting meat in certain dishes. So, for instance, if you’re doing a spaghetti bolognese, use less meat and instead top the dish up with a can of lentils or beans. They’re an incredible source of fibre and protein and they just disappear into the dish. Also, don’t waste the leftovers. Make use of them the next day.

Q Were you taught to cook as a child? Theo: I would say that I learned by osmosis – I’m not formally trained at all. I learned through being in that environment. You’d naturally learn how to cook dishes, you’d naturally get involved and you’d pick things up from a really young age. You just learn; it’s almost like an informal apprenticeship.

V Chef Theo Michaels first appeared on our screens in 2014 as a contestant on the BBC show MasterChef. In 2022 and 2023, he returned as a judge on the show, and is a regular guest on programmes such as ITV’s This Morning and BBC Morning Live. Theo, who lives in Hertfordshire with his wife and three children, has published eight bestselling cookbooks. He is an Executive Chef for an international events company and co-owns a coffee and waffle house in Hertfordshire. Q You come from a Greek Cypriot background. Was food and cooking a big part of your life from an early age? Theo: I think when you’ve got that Mediterranean blood in your veins then food is just part of your DNA. I know some chefs will say, ‘I had this epiphany and got into food,’ but for our family everything has always been centred around the dinner table. 12

www.yourhealthyliving.co.uk March 2024

Q What are your must-have store cupboard ingredients? Theo: Well, going back to my Greek roots, I’d be an outcast if I didn’t say a good quality olive oil! Also, tinned ingredients, such as tins of tomatoes, lentils and beans are great. You don’t have to worry about soaking them the night before as all that’s been done for you. A good selection of spices is a really good thing to invest in and can take you to different places with your cooking. So, curry powder and turmeric for India, smoked paprika for Latin America and maybe some Chinese Five spice for Asia.

Q You recently collaborated with SmarterNaturally to develop a series of healthy recipes. Tell us about this. Theo: SmarterNaturally have created a great product, which is a soup based on a superstrain of broccoli. After reading the research behind the health benefits, I was sold on how beneficial the soup is for maintaining a healthy metabolism and supporting your body. My role was to get creative and come up with new recipes using the soup, but without cooking it because we didn’t want to reduce its effectiveness. We have a Smoked Haddock with Cheddar Broccoli Sauce, a Thai Green Curry and a Sun Blushed Tomato and Walnut Pesto Rigatoni. They are full of flavour as well as being type 2 diabetes-friendly.

Q Have you passed on your love of cooking to your own children? Theo: Yes. Cooking is an important life skill. I put it in the same bucket as teaching the kids how to swim, for instance. We read and hear so much about obesity, diabetes and heart problems, and so many of these health issues come down to having a poor diet and being overweight. So, for me, teaching kids to cook is hugely important. It’s our responsibility as parents, as schools and as institutions.

Q Do you have any simple tips for how to make everyday meals a bit healthier? Theo: My first tip would be to try cooking from scratch and avoiding processed foods. I’m by no means naive to the reality of modern life though. We’ve got three kids under 14, I work, my wife works, and we have a busy life, so it’s hard to find the time. Meal planning can be really helpful. Planning

To find out more about SmarterNaturally and to try Theo’s recipes, visit www.SmarterNaturally.com. For more info on Theo, visit theomichaels.com Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

Theo Michaels

“We read and hear so much about obesity, diabetes and heart problems, and so many of these health issues come down to having a poor diet and being overweight.”

March 2024 www.yourhealthyliving.co.uk

Your Health

Your 5-step guide to

BETTER HEALTH Natural health tips for women at all stages of life

dopting a natural approach to wellbeing that includes a healthy diet, good quality supplements and plenty of exercise can go a long way towards a healthier and more balanced life. Here are some expert health tips for women of all ages and at all stages of life.

Follow a healthy diet

“Following a balanced diet full of whole foods, antioxidants and covering our macronutrients and kcal needs is the cornerstone for long-lasting health,” says Lucia Stansbie, Registered Nutritional Therapist, (foodpowernutrition.com). “What we eat has a massive impact on our overall health, as food is our body’s fuel and it can’t run optimally with the wrong type, with too little or too much. Our body’s nutritional status can influence our immune, nervous, hormonal and digestive systems as well as our mental health and energy levels. The first step to take our health in our hands is to make mindful choices when choosing the food we are eating. We might think a doughnut is delicious but is it really adding nutrients to our diet? Eating a balanced diet is a form of self-care and investment in our future, as the development of several chronic conditions such as type 2 diabetes, cardiovascular disease, severe hormonal imbalances and cognitive decline may be accelerated by an unhealthy diet. To make a step towards a healthier diet, ensure you are hydrated and that you include vegetables and proteins at every meal. Choose healthy fats and limit ultra-processed foods as much as possible. Consult with a nutrition healthcare professional for a tailored diet that will suit your needs and goals and help you to truly thrive.”

www.yourhealthyliving.co.uk March 2024

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

SCIENCE OF BEAUTY SCIENCE OF BEAUTY

I'm I'm loving loving my my Perfectil Perfectil

FRANKIE BRIDGE IMAGE CREDIT: BILLIE SCHEEPERS

Frankie Bridge Frankie Bridge

From , Holland & Barrett, Superdrug, supermarkets, health stores, pharmacies, Amazon & PERFECTIL.COM With biotin to help maintain normal skin, selenium & zinc to help maintain normal hair & nails. Nielsen GB ScanTrack Total Coverage Value & Unit Retail Sales 52 w/e 7/10/23. To verify contact Vitabiotics Ltd, 1 Apsley Way, London, NW2 7HF.

* Available in Health Stores and vitabiotics.com

With biotin to help maintain normal skin, selenium & zinc to help maintain normal hair & nails. Nielsen GB ScanTrack Total Coverage Value & 1Unit Retail Sales 52 w/e 7/10/23. To verify contact Vitabiotics Ltd, 1 Apsley Way, London, NW2 7HF. 2023-11-01_ADPERFBCONP_W&H_E.indd

31/01/2024 12:20

Your Health

Keep active through exercise

“Keeping active and exercising are essential components of a healthy lifestyle that is beneficial at all ages,” says Amanda Place, Personal Trainer and Founder of Sculptrition (www.sculptrition.com). “Engaging in regular physical activity during youth helps in building strong bones and muscles. Bones reach their peak density in early adulthood (between ages 25 and 30) and engaging in weight-bearing exercises such as running, jumping, or resistance training during this period can enhance bone density and strength. Similarly, regular exercise helps to build and maintain muscle mass, which is vital for mobility, balance, and overall functionality throughout life. Establishing consistent fitness habits early on can help you mitigate the risk of developing osteoporosis and sarcopenia, conditions characterised by weakened bones and loss of muscle mass, respectively, as you age. Furthermore, maintaining an active lifestyle promotes good cardiovascular health, reduces the risk of chronic diseases such as obesity, type 2 diabetes, and hypertension, and enhances immune function. Exercise also stimulates the release of endorphins, neurotransmitters that promote feelings of happiness and a reduction in stress. As you progress in adulthood, it becomes increasingly important to prioritise physical activity and exercise. Sedentary lifestyles are associated with numerous health risks, including weight gain, cardiovascular disease, and musculoskeletal disorders. Regular exercise helps to maintain a healthy weight, control blood sugar levels, and improve overall metabolic health. Engaging in activities such as walking, swimming, yoga, or strength training can help you maintain mobility, flexibility and balance. By prioritising physical activity and exercise now, you can achieve optimal health, good mobility, and better overall wellbeing throughout your lifespan.”

Maintain good mental health

“Looking after your mental health should not be an afterthought or a last resort but something that we actively think about and plan for, just like we do when we consider our physical health,” says Emma Amoscato, mental health trainer and founder of the mental health app Smile (www.wearesmileapp.com). “Start by asking yourself some questions: What’s important to you? What makes you feel better? How can you bring more of that into your day? What tools can you reach for when times are tough? Who can you talk to? By auditing these areas of your wellbeing you can start to create a clear support system. Knowing what helps your mental health on a daily basis, like time in nature or exercise, and also what tools you can use when you are struggling are both equally important. Schedule in time for your mental health, just like you would a meeting or dentist appointment. Practising things like mindfulness or grounding techniques regularly can make it easier to access them in difficult times. We know that practising gratitude can improve our mental health but sometimes it can feel hard to do, especially if we are dealing with challenging circumstances. Instead, look for the glimmers of good in every day – enjoying the soft evening light, a cuddle with your dog, a nice hot cup of tea – and get into the habit of savouring them. Finally, take a moment now to gently shut your eyes, take a deep breath, relax your jaw and shoulders, feel your feet on the ground and ask: ‘How am I feeling? What do I need?’ Do this regularly to check in with yourself and prioritise your wellbeing.”

www.yourhealthyliving.co.uk March 2024

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

GET SOCIAL

Give us a follow @YHLMag for

• How to eat healthily on a budget • Top tips for women’s health and better sleep • #YourHealthyLivingLoves product recommendations • Daily inspiration to keep you feeling happy and healthy

@YHLmag

Your Health

Balance your hormones

Look after your gut

“As well as supporting digestion, gut health has a central role in immunity, mood, skin health and metabolism, and is vital in supporting hormone balance,” says Adrienne Benjamin, the in-house nutritionist for Pro-Ven Probiotics (provenprobiotics.co/uk). “As a result, supporting gut health is important during all stages of a woman’s life, including the following: • A baby’s microbiome starts to develop in the womb and is established at birth when there is a massive bacterial transmission from the mother. The microbiome develops on the skin, in the gut and mouth, and in the vaginal canal of female babies and is vital in producing immune responses to protect the baby against external challenges. • When a girl starts reaching puberty, the gut microbiome has a number of specific roles in regulating hormone production and certain species of gut bacteria influence oestrogen and other hormones and can impact the menstrual cycle. • Microbiome imbalance can contribute to inflammation, which has been linked to infertility, so it is important to maintain a healthy gut during child-bearing years. During pregnancy and breastfeeding, a healthy mum will pass good bacteria and prebiotic oligosaccharides to her baby. • Many menopause-related issues are closely linked to the microbiome and gut health, including energy production, mood, weight and hormonal balance, and research is also now linking specific symptoms, such as vaginal atrophy, itching and dryness.”

www.yourhealthyliving.co.uk March 2024

“Hormonal balance is essential for every woman’s health at every stage of life,” says Claire Hitchen, a BANT Registered Nutritionist specialising in hormone health, fertility and pregnancy (clairehitchennutrition. com). “From adolescence to menopause, your hormones are invisible messengers keeping everything working properly in the female body. Far beyond just regulating your menstrual cycle, hormones influence your mood and emotional wellbeing, energy levels, skin and gut health, as well as reproductive health, fertility and sex drive. Pregnancy brings hormonal surges crucial for the baby’s development, while menopause marks a significant hormonal shift affecting mood, bone health and more. Hormones in harmony pave the way for stable moods, regular cycles, restful sleep, better energy, mental wellbeing and maintaining a healthy weight. Balanced hormones can also shield against more serious health issues, with oestrogen balance linked to a reduced risk of breast cancer. But when your hormones are out of whack, it can affect your entire body. This can lead to mood swings, irregular cycles, infertility, fatigue, poor sleep, weight fluctuations, brain fog, hot flashes and mental health challenges. Contraceptives, stress, conditions like thyroid disorders, PCOS and endometriosis, nutrient deficiencies and poor gut health, as well as going through pregnancy, breastfeeding and perimenopause, can all contribute. The good news is that there are many natural ways to nurture hormone health. Eat Med-style. A Mediterraneanstyle diet, rich in colourful, highfibre and anti-inflammatory foods, supports optimal hormone health. Plenty of fresh fruits and vegetables full of antioxidants, alongside wholegrains, legumes, lean protein and healthy fats nourish both your gut health and hormones. Try breathing exercises and mindfulness. Stress triggers the release of stress hormones (adrenaline and cortisol), which can contribute to disturbed sleep, food cravings, low energy and weight gain. Deep breathing and meditation can relax the nervous system. Ditch hormone disruptors. Chemicals in plastics and non-stick pans (BPA, PFAS, phthalates) are ‘endocrine-disrupting chemicals’ and mess with your hormones. Use non-plastic food containers and choose cookware free from toxic chemicals. Prioritise sleep. Sleep is essential for hormone balance and managing cortisol. Sleep hygiene habits like consistent bedtime routines, limiting caffeine after 3pm and ditching your devices an hour before bed can help. Consider specific supplements. Vitamin D is essential for hormone regulation. Ashwagandha and omega-3 could benefit stress, inflammation and help to regulate your cycle by balancing reproductive hormones. Check with your GP or qualified nutritionist before taking supplements.”

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

High-strength friendly bacteria for everyday use for adults Each capsule contains 12.5 billion friendly bacteria with key nutrients to provide additional support for digestion and immunity.

provenprobiotics.ie

You`ll Great buys at your health store

For Women’s Health

07734908367

Boost resilience to stress: with Ashwagandha+ L-Theanine &

Magnesium from Igennus Healthcare Nutrition. Tell me more! This effective adaptogen supplement features clinically researched ashwagandha KSM-66 and L-theanine extracted from green tea. Capsules are boosted with high-absorption magnesium, zinc and full-spectrum B-vitamins to replenish nutrients in high demand during times of stress. Expertly formulated by nutritionists using clean, hypoallergenic and vegan ingredients. How much? £19.99 for 60 capsules (30 servings at a daily dose of 2 capsules). Available from? igennus.com

What’s this? To help navigate the unique challenges of menopause, Salt of the Earth has launched a Clary Sage & Mint refillable deodorant in roll-on and spray format, both of which are certified natural and vegan.

Tell me more!

The combination of calming sage and cooling mint helps infuse a touch of natural serenity into your daily self-care routine. Available from? Independent health food stores and saltoftheearthnatural.com

March 2024 www.yourhealthyliving.co.uk

Your Health

Dream

big: sleep better Expert tips to get a better night’s rest

n our hectic, fast-paced world, the importance of sleep cannot be overstated. Sleep is not just a nightly ritual to recharge our bodies; it is a fundamental cornerstone of overall wellbeing. Lack of sleep can affect our mental and physical health, and can impact our immune system, cognitive function, hormones and metabolic health. This month marks World Sleep Day on 15 March. Join us as we highlight the importance of a good night’s rest, and learn some expert tips to enjoy a more restful and rejuvenating slumber.

Regulate your sleep times

“Aim for 7 to 9 hours nightly, and stick to a consistent schedule,” says Claudia Dumond, holistic health coach and founder of Minimondo (www.weareminimondo.com). “This helps regulate your body’s internal clock over time. That’s right – try to avoid erratic bedtimes or late-night Netflix binges!”

Create a relaxing bedtime ritual Develop calming pre-sleep habits, such as reading a book, taking a warm bath, or practising relaxation techniques. This signals to your body that it’s time to wind down. Reduce exposure to electronic devices like phones, tablets, and computers at least an hour before

www.yourhealthyliving.co.uk March 2024

bedtime. The blue light emitted can interfere with your body’s production of melatonin, a sleep-inducing hormone. Avoid heavy meals, caffeine and sugar close to bedtime. Engage in regular physical activity, but try to complete workouts at least a few hours before bedtime. Exercise promotes better sleep, but late-night exercise may have the opposite effect.

Try supplementing with magnesium

“One of the best nutrients to support sleep is the mineral magnesium,” says Maz Packham, nutritionist at Nourishful Nutrition (nourishfulnutrition.co.uk and @nourishful_nutritionist). “It supports the regulation of calming neurotransmitters like GABA, which promotes relaxation of the body and mind. Research suggests it can help improve sleep quality and duration.

It can also help you fall asleep more quickly due to the relaxing effect it has on the body. This is why it’s known as nature’s tranquiliser. Magnesium can be taken at any time of day but it’s best to take it in the evening with food to get the most from its relaxing benefits.”

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

Your Health Top up with tryptophan

“Tryptophan is another important nutrient for sleep,” says Maz Packham. “It’s an essential amino acid that the body converts into serotonin, a neurotransmitter that plays a role in mood and production of melatonin, our sleep hormone. If you regularly eat foods such as chicken, turkey, nuts and seeds, you’ll be getting this amino acid in your diet. But ensure you also have sufficient vitamin B6 in your diet. This is because it’s needed as a cofactor to convert tryptophan into serotonin, which is then used as a pre-curser to serotonin to support sleep.”

Be mindful of your alcohol consumption

While alcohol might initially make you feel drowsy, it can disrupt your sleep cycle later in the night. If you drink alcohol, do so in moderation and consider finishing your last drink several hours before bedtime.

Snack smart before bed

If you’re hungry before bedtime, opt for a light and balanced snack. Greek yogurt, a banana, or a handful of almonds are good choices that won’t cause discomfort.

Enjoy herbal tea

Some herbal teas, such as chamomile or valerian root tea, are known for their calming effects. Enjoy a caffeinefree herbal tea before bedtime to promote relaxation.

Manage stress

Practise stress-reducing techniques like deep breathing, meditation, or yoga to calm your mind before bedtime. Create a worryfree zone and leave daily concerns outside the bedroom.

Optimise your sleep environment

Stock up on nutrients

“Food and nutrients are not only vital to keep us fuelled, but also to aid relaxation and sleep,” says registered nutritional therapist Lucia Stansbie (foodpowernutrition.com). “The hormone melatonin plays a role in your natural sleep-wake cycle and is found in many edible plants and nuts like almonds, walnuts, tart cherry, kiwis, banana, orange peppers, tomatoes, black and red rice, wheat, barley, oats, mushrooms, goji berries, ginger and sesame seeds. Another important nutrient is vitamin B6, which is essential to convert tryptophan into melatonin. It is found in avocado, bananas, carrots, egg yolk, oatmeal, salmon, tuna, sunflower seeds and walnuts.”

“Keep your bedroom cool, quiet and dark to promote better sleep,” says Claudia Dumond. “Invest in a good mattress and pillows and consider investing in blackout curtains or a white noise machine to block out any disruptive noises or light. The optimal temperature for sleep typically falls between 15 to 19 degrees Celsius. Incorporating these tips into your routine can improve sleep quality and leave you feeling refreshed each day. Remember, everyone’s sleep needs are different, so it may take some trial and error to find what works best for you. Sweet dreams!”

Balance your blood sugar

“When talking about sleep regulation, it is also important to keep in mind possible blood sugar imbalances as sudden drops in blood sugar levels during the night can wake us up,” says Lucia Stansbie. “For this reason, I am not a big fan of the old wives’ tale of going to bed hungry. Here are some ideas for nourishing, sleep supportive meals: • Black rice donburi bowl, topped with tofu, avocado, kale and a sprinkle of sesame seeds • Mushroom “orzotto” (pearl barley risotto) • Homemade guacamole and carrots • Chia seed pudding topped with flaked almonds and tart cherries • Banana, almond and kiwi smoothie

March 2024 www.yourhealthyliving.co.uk

Counting sheep not working? Try Magnesium

You`ll

NightTime instead! Tell me more! Magnesium NightTime has been created by combining a unique magnesium blend with a powerful botanical complex. Tried and tested herbs such as chamomile, ashwagandha, lemon balm, L-theanine, hops and black cherry have been blended with magnesium bisglycinate and magnesium taurate – which supports normal nervous system function – enabling you to wake up feeling refreshed and energised. How much? £17.95 Available from? Independent health food stores and www.naturesplus.co.uk

Great buys at your health store

For Sleep

A soothing blend! Mini Drops Bed Time from

Natures Aid is a carefully formulated blend of soothing chamomile and lemon balm, designed to support a relaxing nighttime routine. Tell me more! This fuss-free product is suitable from 3 months to 5 years, is sugar-free and contains no artificial flavourings, colours or sweeteners. Available from? Independent health food stores. Visit www.naturesaid.co.uk

Enjoy better sleep: Award-winning Helios Sleep

combines four homeopathic remedies: avena sativa, coffea, passiflora and valerian. Tell me more! This combination has a long history of traditional use to relieve all manner of sleep disturbances, from getting off to sleep to frequent waking during the night. Being natural, Helios Sleep has no known side effects. Available from? Independent health food stores nationwide. Visit www.helios.co.uk

Need help for a better night’s sleep? Try the multi-

award-winning Bee rested from Unbeelievable Health. Tell me more! Bee rested is formulated by nutritionists combining therapeutic amounts of nine botanical ingredients shown to help improve sleep, including saffron, Montmorency cherry, royal jelly griffonia seed and more. The supplements contain no fillers or excipients and are concentrated so fewer are required. Available from? Independent health stores and online. Visit Unbeelievablehealth.com

www.yourhealthyliving.co.uk March 2024

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

Your Drinks

Do you crave more moisture? Do you experience intimate discomfort, gritty eyes, or perhaps even digestive challenges? Healthy fatty acids and vitamin A in a highquality sea buckthorn oil blend make this supplement the perfect nutrient kit for your skin and mucous membranes, says Bjorn Madsen

ur mucous membranes have many different functions in our bodies. They serve as an inner skin layer and need the proper nutrients to protect us optimally. Many of us develop symptoms linked to dry mucous membranes as we age. In women, these problems appear around menopause, triggered by hormonal changes. In recent years, sea buckthorn oil has become a hot topic. This hardy shrub can reach between two and four metres and has pale yellow to dark orange berries. The berries and their seeds are packed with different, highly beneficial nutrients known to keep skin and mucosa healthy.

Nourish your skin and mucose membranes from within

BioActive Omega 7 from Pharma Nord contains the SBA24 sea buckthorn extract, which combines the fatty acids omega-3, omega-6, omega-7, omega-9, vitamins A and E, polyphenols, Follow us on X (Twitter): @YHLMag

We extract the delicate oil using the CO2 method, the gentlest and most environmentally friendly extraction method available. It involves no chemicals or heat, yet it is a highly effective method for extracting as much oil as possible from the raw material.

Scientists love it

flavonoids, plant sterols, and an abundance of other phytonutrients. The content of omega-7 is particularly unique for this orange berry, and the content of vitamin A in the extract contributes to maintaining normal skin and mucosae. Most treatments for skin and mucosal disorders are topical. While creams, oils and gels may be very effective for treating dryness, it is still essential for different nutrients to be present in our body for skin and membranes to function optimally.

Eco-friendly and gentle extraction The omega-7 SBA24 formula is unique in itself. SBA24 contains oils from both the berries and the seeds. Because the oils from seeds and berries have different properties, the final product must have oils from both sources to get the expected results.

SBA24 is a standardisation of sea buckthorn oil. While the nutrient content of the berries may vary from place to place, season to season, and year to year, BioActive Omega 7 from Pharma Nord offers you the same high quality content and composition all the time. Most studies conducted with sea buckthorn oil used the SBA24 formula. That way, BioActive Omega 7 complies with the same quality and documentation requirements as all our products. You can read more about BioActive Omega 7 here: www.pharmanord.co.uk/ all-products/eye-health/omega-7 Bjørn Madsen is a Danish-American health and science writer with a keen interest in micronutrients, disease prevention and lifestyle management. He writes articles, news bulletins and health notes for various magazines and websites. March 2024 www.yourhealthyliving.co.uk

Your Look

HEALTHY HAIR HABITS

Natural hair care tips to look after your locks

aintaining healthy and lustrous hair without the use of harsh chemicals is not only environmentally friendly but also beneficial for your overall wellbeing. Natural hair care involves a gentle approach that nourishes your hair from roots to tips. Here are some expert tips for how to look after your hair naturally.

anti-inflammatory properties, while benzoin resin improves scalp and hair elasticity and smoothness and helps speed up wound healing. Ylang ylang oil’s incredible properties for the hair and scalp have been passed down through the ages. It treats your scalp, balancing the oil there, and helps prevent hair from becoming dry and brittle, boosting growth and helping prevent hair loss.”

DITCH THE CHEMICALS

FEED YOUR HAIR

“When looking for chemical-free hair products try to opt for shampoos, conditioners and styling products that are free from harsh chemicals like sulfates, parabens, and silicones,” says Natalie Crank, director at HEIR Salon and HEIR Education (www.heir-salon.com and www.heir-education.com). “These chemicals can strip the hair of its natural oils and lead to dryness and damage.”

CHOOSE NATURAL PRODUCTS “Our scalp absorbs toxins and chemicals so there are clear benefits to using more natural ingredients and organic hair products,” says Gina Conway, owner of award-winning sustainable salon Gina Conway Salon & Spa (www.ginaconwaysalons.co.uk). “Genuinely organic/natural products are

www.yourhealthyliving.co.uk March 2024

“When it comes to hair health, what you feed your body is just as important as what you apply to your hair,” says Abbas Kanani, superintendent pharmacist with Chemist Click (www.chemistclick. co.uk). “Nutritional deficiency may impact both hair structure and hair growth leading to hair loss. In some cases, an iron deficiency can cause weak, brittle hair and hair loss. When your body doesn’t absorb enough iron, it cannot produce enough haemoglobin to regenerate hair follicle stem cells. Haemoglobin is a protein found in your red blood cells that carries oxygen through the blood to grow and repair the cells in your body. Adding iron-rich foods such as red meat and a variety of beans, such as red kidney beans, edamame beans and chickpeas or iron supplements can help to boost your iron levels.”

generally more sustainable and produced on a smaller scale with more care put into the process, so find out about the story behind your choice. It’s worth remembering though that many natural ingredients cannot be organic, because they’re not ‘grown’, and it can be expensive to certify as organic, so do your research.”

CHECK THE INGREDIENTS “Aromatherapy scents and essential oils are some of my favourite ingredients to look out for, as they deliver excellent results for the hair and the scalp,” says Gina Conway. “Rose damascena contains vitamin C, which has antioxidant and

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

Your Look COMBAT FREE RADICAL DAMAGE

BE KIND TO YOUR HAIR

“Vitamin A helps hair growth and reduces hair loss by helping glands in the scalp produce an oily substance known as sebum,” says Abbas Kanani. “The damage from free radicals (harmful molecules in the body), can damage hair follicles causing hair to fall out. Vitamin C is an antioxidant that reduces the stress placed on hair follicles by free radicals. A lack of vitamin C can also cause anaemia, a side effect of which is hair loss. An added benefit of vitamin C is that it produces collagen, an amino acid which acts as a building block for thick and healthy hair. Foods rich in vitamin C include peppers, guavas, broccoli and citrus fruits.”

“Gentle styling is something to consider,” says Natalie Crank, director at HEIR Salon and HEIR Education (www.heir-salon.com and www.heir-education.com). “Minimise heat styling and use heat protectant products when heat styling is necessary. Trimming your hair regularly to get rid of split ends and prevent further damage can help to keep your hair looking healthy and feeling thicker. Aim for a trim every six to eight weeks.”

UP YOUR PROTEIN INTAKE “Hair is primarily made up of a protein called keratin,” says Maz Packham, nutritionist at Nourishful Nutrition (Nourishfulnutrition.co.uk and @nourishful_nutritionist). “So, for healthy hair growth, it’s important to ensure there is adequate protein in the diet to provide the amino acids which are the building blocks of protein. Think about your intake of eggs, nuts and seeds, legumes, meat and fish. Biotin is an important B vitamin that supports keratin production so eating a diet rich in foods such as salmon, avocado, eggs and sweet potato is important to optimise intake of this nutrient.”

Your Living

WASTE NOT, WANT NOT YHL takes a look at some of the main principles involved in zero-waste shopping

ero-waste shopping involves making mindful choices to minimise the environmental impact of your purchases. By being a more mindful shopper, this encourages a circular economy, where resources are used efficiently and waste is reduced. Here are some of the core principles involved in zero-waste shopping.

Embrace reusable alternatives

Firstly, embracing reusable alternatives is fundamental. Bring your own reusable bags, produce bags, and containers when shopping. Ditch single-use plastic bags and opt for durable, eco-friendly alternatives. By consistently using reusable items, you significantly reduce the amount of waste generated during each shopping trip.

Buy in bulk

Buying in bulk is another core principle of zero-waste shopping. This involves purchasing goods in larger quantities to minimise packaging waste. Bring your own containers to refill items such as grains, pasta and spices. This not only reduces packaging but also often leads to cost savings in the long run.

Avoid excessive packaging

When choosing products, prioritise those

You`ll Great buys at your health store

For Zero Waste Shopping 26

www.yourhealthyliving.co.uk March 2024

with minimal or compostable packaging. Avoid items wrapped in excessive layers of plastic and opt for brands that embrace sustainable packaging practices. Look for products in glass, metal or cardboard packaging, as these materials are often more easily recyclable or biodegradable.

and waste. Additionally, repairing and repurposing items instead of immediately replacing them contributes to a more sustainable and zero-waste lifestyle.

Recycle and compost

Educating yourself about recycling and composting is crucial in the zero-waste journey. Understand local recycling guidelines and properly dispose of items to ensure they are recycled efficiently. Composting organic waste at home or through community programs is another effective way to divert waste from landfills.

Support your local store!

Supporting local independent health stores and zero-waste stores is a key strategy in zero-waste shopping. Local markets often feature fresh produce with less packaging compared to conventional supermarkets. Additionally, zero-waste stores allow customers to bring their own containers for purchasing bulk items, further minimising packaging waste.

Spread the word

Community engagement is vital in promoting zero-waste practices. Share your knowledge and experiences with friends and family to inspire others to adopt a zero-waste lifestyle. Participate in local initiatives or join online communities to exchange tips and ideas for reducing waste.

Plan your meals

Mindful meal planning is integral to zero-waste shopping. Plan meals to reduce food waste by buying only what you need. Be creative with leftovers to maximise the use of ingredients and minimise the disposal of unused food items. Composting organic waste is also a valuable practice to divert food scraps from landfills.

By incorporating reusable alternatives, buying in bulk, choosing products with minimal packaging, supporting local markets, and practising mindful meal planning, you can significantly reduce your ecological footprint. Adopting a zero-waste lifestyle is not just about shopping; it’s a commitment to a more sustainable and environmentally friendly way of living.

Take a minimalist approach

Consider adopting a minimalist approach when shopping. Only buy items that you genuinely need, focusing on quality over quantity. This reduces overall consumption

Create a zero-waste bath time: with LoofCo’s

plastic-free loofah pads – the perfect alternative to plastic sponges and exfoliating puffs. Tell me more! For fresh clean skin, choose the gently exfoliating and cleaning properties of LoofCo’s Bath-Time Heart, Bath-Time Smile, Body Loofah and Back Scrubber. Ethically made in Egypt, LoofCo’s soft spongy pads are vegan and durable yet biodegradable. How much? From £2.90. Available from: Independent health food stores and online retailers. Visit www.loofco.co.uk

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

Your Food

PLANT POWER! Plant-based recipes for all the family to enjoy, courtesy of Paula Hallam, a registered children’s dietitian and plant-based nutrition expert

nsure that your little ones get all the benefits of a plant-rich diet with these delicious and simple recipes. Whether your family is vegetarian, vegan or flexitarian, these plant-based dishes are sure to appeal to everyone.

RAINBOW COUSCOUS SALAD SERVINGS: 8 TODDLER PORTIONS OR 4 ADULT PORTIONS

METHOD 1. Preheat the oven to 180°C. Slice the peppers into long strips and chop the red onion into chunks. Spread them out in a large roasting tin and drizzle over the olive oil, then roast for 30 minutes until soft and beginning to blister. 2. After 15–20 minutes, add the asparagus to the tin and roast for the last 10–15 minutes. 3. Meanwhile, put the couscous in a heatproof bowl and cover with boiling water, then leave it to stand for 10 minutes to soften and absorb all the liquid. Fluff with a fork once done. 4. Mix the chickpeas with the couscous in a large serving dish and top with the roasted vegetables. 5. Measure the ingredients for the dressing into a jug and whisk to combine, then pour over the couscous salad to serve.

Paula says: “I love couscous as it is so versatile and easy to prepare. It also adds a grainy texture to foods to help babies progress with learning about different textures. The vegetables in this salad have been roasted, so they are super soft and easy to offer to the youngest members of your family.” INGREDIENTS • 1 red pepper • 1 orange pepper • 1 yellow pepper • 1 red onion • 1 tbsp olive oil • 100g asparagus • 180g couscous • 1 x 400g tin of chickpeas, drained and rinsed • 75g dairy or vegan feta (optional) FOR THE DRESSING Juice of 1 lemon 2 tbsp olive oil 2 cloves of garlic, crushed Salt and pepper, to taste (optional)

www.yourhealthyliving.co.uk March 2024

Paula adds: “For babies, you can offer the couscous from a spoon and serve the roasted vegetables separately as a finger food. Serve with hummus instead of whole chickpeas. For toddlers, you can offer the salad deconstructed with the roasted vegetables as finger food. Ensure that the chickpeas are squashed or flattened as whole chickpeas are a choking hazard. Feta is a very salty cheese, so I wouldn’t recommend offering it to babies under 12 months of age. Only offer small amounts of feta to toddlers.”

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

Making, baking, and cleaning up shouldn’t cost the earth

Our range of kitchen and household products are made with their environmental impact in mind. We make choices, from the materials we use, to where they will end up when their work is done. So you can care for your home without making a mess for the planet. Doing the little things better for a healthy home, healthy planet, healthy you. www.ifyoucare.co.uk Follow us on X (Twitter): @YHLMag

March 2024 www.yourhealthyliving.co.uk

Your Food PEA AND MINT FRITTERS SERVES: 12 MUFFINS Paula says: “I love the flavour combination of peas and fresh mint; they work so well together. Like sweetcorn fritters, these are a great lunchtime meal or lunch box addition.” INGREDIENTS • 150g frozen peas • 125g self-raising flour • 1 tbsp ground flaxseed • 10g fresh mint, chopped • 1 lime, zested and juiced • 200g soya yoghurt • 1 tbsp olive oil METHOD 1. Cover the frozen peas with water in a small bowl, then microwave for 2 minutes until soft. 2. Combine the flour, flaxseed, mint, and lime zest in a large mixing bowl. 3. Add the drained peas, lime juice and soya yogurt to the bowl, then mix until a thick batter forms. 4. Heat the olive oil in a frying pan, then add spoonfuls of the batter and cook for 2–3 minutes on each side until golden brown.

PEAR AND WALNUT MUFFINS SERVES: 12 MUFFINS Paula says: “These muffins are so delicious and ideal for little hands to pick up. They could be part of a lunch box or as a snack when you are out and about.” INGREDIENTS • 240g self-raising flour • 100g oats • 50g walnuts, finely chopped • 1 tsp baking powder • 1 tsp ground cinnamon • 3-4 ripe pears, chopped • 250ml dairy alternative drink • 125ml vegetable oil • 1 tsp vanilla essence

METHOD 1. Preheat the oven to 180°C. Measure the flour, oats, walnuts, baking powder and cinnamon into a large mixing bowl. Stir to combine. 2. Add the chopped pears to the flour mixture and fold in, then add the dairy alternative drink, vegetable oil and vanilla essence. Mix until just combined. 3. Spoon the mixture into a greased muffin tray and bake for 20 minutes until golden brown. Paula adds: “You could use other fruit such as apples or blueberries in this recipe if you don’t have pears. The walnuts are a fantastic source of the essential omega-3 fat alpha-linolenic acid (ALA).”

Extracted from Plant Powered Little People: A Practical Guide to Plant-Based Nutrition for Under-Fives by Paula Hallam RD (£20, Meze Publishing)

www.yourhealthyliving.co.uk March 2024

Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving

For women with

Dry and sensitive skin and membranes • Scientifically documented • Suited for vegetarians and vegans • With vitamin A that supports normal skin, vision and mucous membranes

Vaginal dryness, dry eyes and dry mouth are issues women typically experience around and after menopause.

BioActive Omega 7 Pharma Nord is a formula developed to help maintain healthy and well hydrated mucosa at this stage of life. BioActive Omega 7 Pharma Nord contains the SBA24 extract that is made from both the berries and seeds of Sea Buckthorn to ensure the widest spectrum of beneficial nutrients. Sea Buckthorn is one of nature’s richest sources of vitamin A, a nutrient that is best known for its ability to maintain normal skin, vision, and mucous membranes.

To learn more, find us on social media: 32

www.yourhealthyliving.co.uk March 2024

Pioneers in Nutritional Healthcare Facebook “f ” Logo

CMYK / .ai

Facebook “f ” Logo

CMYK / .ai

Like us on Facebook: facebook.com/yourhealthyliving