your The UK’s number 1 free in-store natural health magazine YOUR HEALTH
www.yourhealthyliving.co.uk | May 2014
Natural energy boosters
Get in shape for summer!
How juicing can benefit your health
Fitness news, spas and therapies, spotlight on inflammatory conditions, in-store advice on summer drinks and readers’ Q&As answered PG 1 COVER.indd 1
PL TA EA O K S N E E E!
Gaby Roslin “My passion for healthy eating” 17/04/2014 18:32
Japanese red reishi:
the mighty mushroom
Discover why millions of people worldwide take Mikei® Red Reishi Essence to support their health. Known as the ‘plant of immortality’, reishi is the Japanese name for Ganoderma lucidum, a herbal mushroom safely used for thousands of years in traditional medicine. Modern studies have found that red reishi is rich in unique, health beneficial phytonutrients such as beta-glucans and ganoderic acids. Beta-glucans can assist the body to support a healthy immune system while ganoderic acids can help maintain a healthy cardiovascular system and good circulatory health. As one of nature’s most powerful ‘adaptogens’, herbs that reduce the effects of stress on the body, there are even more health benefits associated with Japanese red reishi. In a human clinical study published in 2012 in the British Journal of Nutrition, participants took red reishi daily for three months. After the trial, participants showed positive effects on insulin and cholesterol levels. Choosing the right product, however, is important. What sets Mikei® (‘mee-kay’) apart from other reishi supplements is the devoted care in producing it by the Mayuzumi family of Japan, the pioneers of red reishi cultivation. Mikei uses a proprietary ‘natural wood-log’ cultivation method without the use of chemicals or pesticides, a process which takes almost a full year to grow mature red reishi. Once harvested, Mikei uses a hot water extraction technique to draw out the pure reishi essence for encapsulation. Red reishi is naturally covered by an indigestible substance known as chitin. Only hot water extraction of the reishi fruiting body can guarantee the highest levels of phytonutrients are being extracted safely. Because of the quality of Mikei, for most people, it’s as simple as taking one capsule a day! Learn more at www.mikei.co.uk.
Mikei® Red Reishi Essence is available from select independent health food stores and pharmacies including: Devonshire Square | Muswell Hill | Islington | Torrington Place | Westbourne Grove | GOULD PHARMACY | 37 North Audley Street Visit www.mikei.co.uk to find a local stockist, or call +44 (0)20 7481 1777 (Haeon Limited)
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healthy Hello... your
SUMMER IS NEARLY HERE and
Inside... your health
4 Health News: We bring you all the latest news and research from the world of natural health and wellbeing 16 Celebrity Health: TV presenter Gaby Roslin talks to us about her interest in nutrition, healthy living and complementary therapies 28 Your Health: Tips and tricks to increase your energy levels naturally
it’s prompting me to dust off my gym gear to get in shape for the warmer weather. If, like me, you’re keen to lose a few pounds and shape up for a holiday, take a look at our feature on page 18, which is full of expert tips on exercise and nutrition. Continuing with the summer theme, we have some great suggestions for healthy summer drinks on page 38, plus advice on the benefits of juicing on page 42. Our celebrity interview this month is with TV presenter Gaby Roslin, who is passionate about good nutrition and complementary therapies – I hope you will find it an interesting read. Elsewhere this issue, we look at the topic of inflammatory conditions and how eating the right foods can help, plus we get some expert tips on how to boost your energy levels naturally – without the need for caffeine or chocolate! As always I’m keen to hear your feedback on the magazine and welcome any suggestions for things you would like us to feature. Do get in touch!
yours for free
Wishing you good health,
5 Giveaways: Prizes this month include no added sugar goodies, coenzyme Q10 supplements and organic virgin coconut oil
Liz Parry | Your Editor
18 Your Look: Try these expert tips to help you get in shape for the holidays 22 Just for You: Spas, therapies and pampering treats! 24 Fitness focus: Get in shape with our fitness news page 46 Take Time Out: Put your feet up and the kettle on with our puzzle page!
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your food 42 Your Food: We take a look at the benefits of juicing and how to get started
your experts 26 Health Q&A: Our experts answer your questions on easing anxiety, caring for coloured hair and getting motivated to get in shape 32 Your Experts: How to help inflammatory conditions through good nutrition 38 Here to Help: Independent health store advice on summer drinks from Millies Fresh and Organic in Leeds
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When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a fantastic free gift – a JASON Family SPF45 Sunscreen worth £11.99. This non-greasy, tear-free, water-resistant formula provides the broad spectrum UVA/UVB protection necessary for the whole family. Enriched with vitamin E, shea butter and antioxidant green tea extract, it helps protect skin from sunburn and reduces harmful free radical damage caused by the sun’s ultra-violet rays. Subscribe today at www.yourhealthyliving.co.uk/subscribe
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Your Healthy Living in your shop If you would like to have Your Healthy Living magazine delivered to your store automatically every month, simply visit www.yourhealthyliving.co.uk/magazinedelivery to register your details. You will then automatically receive 100 copies of the magazine as standard each month. Should you require more, you can place an additional order using order code 0003 and these will be delivered subject to availability. Your Healthy Living, JHN Productions Ltd, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambridgeshire CB21 4EN. © 2014 Published by JHN Productions Ltd. Information in Your Healthy Living Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle.
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Tree nuts lower obesity risk
The magic number New research from University College London has found that eating seven or more portions of fruit and vegetables a day is healthier than the minimum five currently recommended. The study, which was published in the Journal of Epidemiology and Community Health, focused on the eating habits of 65,226 British people between 2001 and 2013. The findings showed that those who ate seven or more servings of fruit and veg a day experienced a 31 per cent reduction in death from heart disease, a 25 per cent reduction in death from cancer and a 42 per cent reduction in death from any cause. Here, Lovisa Nilsson, the in-house nutritionist at the Lifesum health and fitness app, (www.lifesum.com) offers some tips on how to get your seven-a-day: 1. ‘Hide’ some vegetables in your regular meals. For example, you could halve the amount of minced meat in your spaghetti bolognese and replace it with some shredded carrots and freshly chopped tomatoes. Mix some of your whole grain rice with some tenderly cooked broccoli and sun-dried tomatoes. 2. Smoothies are an amazing way to get your seven-a-day in just one meal. It’s best to include the whole fruit, including the skin, so as not to miss out on the fibre and essential nutrients in the peel. Try adding dark vegetables such as spinach, kale and broccoli, as they contain a powerhouse of nutrients. Combine these with bananas, strawberries and apples.
A new US study has linked eating tree nuts to lowering obesity and other metabolic risk factors Researchers from Loma Linda University conducted a cross-sectional analysis of 803 obese and healthy adults using their clinical, dietary, anthropometric and demographic data. Their major finding was that individuals were about 40 per cent less likely to be obese if they ate tree nuts such as almonds, Brazil nuts, hazelnuts, cashews and so on. Moreover, the participants who ate the most nuts were less likely to have a range of metabolic risk factors which include heart diseases and diabetes. In consensus with other seminal diet studies, these results highlight the importance of nuts in our diets when consumed in reasonable amounts. The study was published in PLOS ONE. Words: Richmond T. Bergner
Happiness and health
Naturopathic pioneer Alfred Vogel knew more than most about the healing powers of nature. His work and knowledge laid the foundations for the A.Vogel range of herbal and healthcare products that is available today. Now, a short animated film has been created to explain his philosophy, entitled: “Alfred Vogel’s guide to leading a healthy and happy life”. It can be viewed at www.avogel.co.uk/our-roots
3. Crispy, tender and packed with flavours, stir fries are an easy way to increase your vegetable intake. Cook up a variety of veg such as carrots, broccoli, sugar snap peas and water chestnuts. Sprinkle with some sesame seeds and top them off with some Japanese soy sauce.
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yours for FREE!
FREE PRIZE DRAWS
£££s worth of fantastic health products to be given away every month WIN !
Organic virgin coconut oil Coconoil organic virgin coconut oil is a stable, healthy saturated fat that is free from trans fatty acids. This versatile oil can be used in cooking and to moisturise the skin. We have six to give away (RRP £9.99), plus every entry will receive a £5 voucher to spend with Good Health Naturally. DRAW CODE: YHL-COCONOIL-0514
No added sugar goodies
Help for digestion
Two lucky readers will win a No Added Sugar Hamper from Plamil (RRP £29.39 each). The hampers contain a range of goodies including a selection of delicious No Added Sugar Chocolate Flakes and No Added Sugar Bars.
A.Vogel Molkosan Fruit Digestion contains lacto-fermented whey, containing L+ lactic acid. It also has the added benefit of calcium, which contributes to the normal function of digestive enzymes. This delicious, fruity-tasting product is free from lactose and gluten. We have 20 to give away.
DRAW CODE: YHL-PLAMIL-0514
HOW TO ENTER Just visit www.yourhealthyliving.co.uk
DRAW CODE: YHL-VOGEL-0514
and enter your details and the Free Draw Code (eg YHL-VOGEL-0514)
Or email email@example.com with the Free Draw Code (eg YHL-VOGEL-0514) in the email subject box.
Or post your name and address with the Free Draw Code (eg YHL-VOGEL-0514) 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 JUNE 2014
WIN ! INNOVATIVE FORM
Coenzyme Q10 Ubiquinol Qu10 contains 100mg of coenzyme Q10 in the innovative ubiquinol acetate form, plus 10mg of vitamin B6. CoQ10 is found naturally in the body’s mitochondria which are involved in cellular energy production. We have 10 packs to give away (RRP £22.39 for 30). DRAW CODE: YHL-QUEST-0514
NUTRITIONAL SUPPORT PREMIUM QUALITY
Natural juice concentrates After the success of CherryActive's new products (BeetActive and BlueberryActive) in 2013, CherryActive has launched larger 500ml bottles. We have a trio of products to give away worth £50.97 including a CherryActive Concentrate 473ml (15 servings), BeetActive 500ml (16 servings) and BlueberryActive 500ml (16 servings). DRAW CODE: YHL-CHERRY-0514
Liquid ortho silicic acid Silidyn is a liquid ortho silicic acid supplement which offers nutritional support for the maintenance of strong bones, healthy skin, hair and nails, connective tissue and cell regeneration. We have 10 packs to give away worth £19.95 each. DRAW CODE: YHL-SILIDYN-0514
Your Healthy Living Prize Draw Terms & Conditions You may enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK or ROI. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details may be utilised by companies connected to JHN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. For full terms and conditions visit www.yourhealthyliving.co.uk
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FHT receives accreditation Those looking to find a reputable complementary therapist will be heartened to know that the Federation of Holistic Therapists (FHT) has recently received an important accreditation. The FHT has had its register of therapists approved as an Accredited Voluntary Register (AVR) by the Professional Standards Authority for Health and Social Care (PSA). The PSA is an independent body accountable to Parliament, and oversees the UK’s nine statutory health and care regulatory bodies, including the General Medical Council and Nursing and Midwifery Council. It launched its AVR scheme under the Health and Social Care Act 2012, to accredit voluntary registers of professionals working in a variety of health and social care occupations that are not statutorily regulated, such as complementary therapy. FHT President, Jennifer Wayte, said: “Having independent, quality assurance of our register not only gives confidence to those seeking the services of a complementary healthcare therapist, it will also help the advancement of integrated healthcare.” To view the FHT Complementary Healthcare Therapist Register, visit www.fht.org.uk/register
Monitor your pH balance A new smartphone app is currently being developed to help people monitor their own pH balance. The idea behind the app is that it will help the user to track their pH levels over a period of days and offer alkaline-forming recipes. The app is called mypHmonitor and is the brainchild of Dublin Master’s students Brian McCarthy and Andres Pitt. In order to trial the app, users need to buy some saliva test strips from their local health store, complete a survey and enter the results on www.myphmonitor.com. The results from the survey will help with the development of the app. When the app is completed it will be free to anyone who completed the questionnaire.
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Foods for arthritis relief By nutritional therapist Georgie O’Connor for the College of Naturopathic Medicine There are many different types of arthritis but all feature inflammation either as a causative agent or as a side effect. Inflammation causes the joint heat, pain and mobility problems. To avoid further joint deterioration it is extremely important to keep mobile, plus a balanced diet of fresh, seasonal foods can help alleviate your symptoms by tackling inflammation at its source. There are lots of fabulous foods to choose from that will provide oodles of phytonutrients, antioxidants and anti-inflammatory compounds, such as pears, apples, berries, spinach, carrots and sweet potatoes. Two to three portions of oily fish a week such as salmon, mackerel or sardines will provide the necessary essential fat, omega-3, that will ensure any inflammatory response is appropriate. If you’re vegetarian, use ground flaxseed or chia seeds. Onions, garlic, turmeric and ginger will add depth and zing to each and every meal and pack a powerful anti-inflammatory punch. You can also use ginger to flavour teas or just steep it in hot water with lemon for a refreshing alternative to
regular tea. Consider increasing your consumption of green tea, to keep the anti-inflammatory nutrients coming between meals. Adequate hydration is an absolute must to ensure that all the body’s tissues are exchanging waste products for nutrients efficiently, so always aim to consume 1.5 to 2 litres of water, herbal teas and/or dilute fruit juices per day. You also need to ensure you’re getting good levels of fibre: aim for five portions of vegetables and two of fruit per day. Cruciferous vegetables, such as broccoli, cauliflower and Brussels sprouts, pack an extra bonus for your liver. Foods to be avoided by everyone but especially those with an inflammatory condition such as arthritis are fried foods, refined carbohydrates and trans fats, which are found in many processed foods. These foods always have more calories than you think and extra weight puts extra strain on the joints. Refined carbohydrates can cause a rapid rise in blood sugar which in turn can cause the immune system to react inappropriately. Be kinder to your body – you’ve only got one!
CNM trains students for successful careers in natural therapies, and offers a range of short courses for interest.
www.naturopathy-uk.com 01342 410505.
Low vitamin D link with fatty liver disease in children UK scientists investigating the link between low vitamin D status and non-alcoholic fatty liver disease (NAFLD) in children have identified a genetic variant associated with the disease’s severity. The findings are being hailed as significant in light of the UK’s rising number of childhood NAFLD cases. High levels of vitamin D deficiency and increasing numbers of rickets cases are thought to be due to the obesity epidemic, more children increasingly choosing to play indoors rather than outside and the excessive use of sun-creams. The research was carried out by the King’s College Hospital Paediatric Liver Centre and the University of Surrey’s School of Biosciences and Medicine, and funded by the Children’s Liver Disease Foundation. The researchers retrospectively analysed the medical records of 120 paediatric patients with NAFLD. Patients were found to have low vitamin D blood levels throughout the entire year, not just in the winter months, plus the majority of samples were found to be deficient or insufficient in vitamin D status compared to national UK and US health standards. NAFLD is the term used to describe fat build-up in liver cells in people who do not drink alcohol excessively.
Smoothie of the month
What is the best way to get all your Daily B Vitamin needs in ONE? ...B4HealthSpray
Chronic inflammation is a problem which affects many people. This berry-filled juice will help to calm inflammation whilst tasting great! For more tips on how to tackle inflammation, see our feature on page 32. You will need: 1 cup of frozen cherries 1 cup of blueberries 10 strawberries 1 kiwi fruit (peeled) Handful of kale 1 tbsp of ground almonds 1 cup of almond milk
● Just x 6 sprays daily will provide you with your 100% daily value, (recommended amount) of these essential B Vitamins; B1, B2, B3, B5, B6, B12
Sally says: “This smoothie is overflowing with nutrients which can help all kinds of conditions caused by chronic inflammation such as arthritis, gout, asthma, hay fever, atherosclerosis and cancer. Strawberries, blueberries and cherries are rich in anthocyanins which act as powerful antioxidants helping to reduce inflammation and preventing disease. Kiwis and kale, along with the berries, are all great sources of vitamin C – studies have shown that people who are lacking in this vitamin have high levels of C-reactive protein, a marker of inflammation that has been linked to disease. Cherries and blueberries also contain quercetin, a flavonoid known for its anti-inflammatory effects. Almonds are rich in antioxidants and inflammation-fighting healthy fats. These can help your body fight off and repair the damage caused by inflammation.”
n To find out more about Sally, visit www.sallywisbeynutrition.co.uk or follow her on Twitter: @wizznutrition
● Also delivers 100% daily value of Folate, Biotin, Vitamin C, Vitamin D, Vitamin E & Selenium ● This unique formulation of ingredients can only be found in B4Health Spray ● B Vitamin deficiency has been linked to many health problems ● Easy to use spray, better absorbed than tablets, suitable for vegetarians ● Give B4 Health Spray a TRY if you currently take a B Vitamin tablet or think you need B Vitamin Support! ASK YOUR LOCAL INDEPENDENT HEALTH STORE FOR B4HEALTH SPRAY TODAY!
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More news continued over ➜ May 2014
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Home Herbal by Maureen Little (£9.99, Constable & Robinson) In this new book, author and herb enthusiast Maureen Little shares her knowledge to give us confidence to use herbs in a non-culinary way. The book offers detailed advice on how to grow and harvest herbs and contains useful recipes to try at home.
Digital ‘pain garden’ brings help to sufferers An innovative ‘digital pain garden’ is enabling people who endure chronic, persistent pain to describe their condition to doctors, friends and relatives. By answering questions relating to emotion, sensory experience and wellbeing, a digital garden, accessed via a website, is grown that thrives or wilts as a patient’s health and wellbeing alters. The project was created by Professor of Rehabilitation at Teesside University Denis Martin, and digital company Animmersion and is supported by Arthritis Research UK. Prof Martin said: “People get a huge amount of benefit through linking emotions they often feel with their pain. For example people may feel anxious and angry because of the pain they suffer – and tying that together has a positive impact on their wellbeing. We were looking for some way to make use of that and we came up with the idea for using animation and graphic design to illustrate the nature of pain and how it changes.”
I wish I could shift a few stubborn pounds in time for summer! You might want to try the herbal remedy boldo. Could it help me get in shape? Quite possibly – as part of a balanced diet and exercise programme. Boldo is an evergreen shrub or tree native to Chile and Peru, where it is widely cultivated, and it has been found to help with slimming diets and weight loss. Anything else it can help? Boldo is also used to help problems affecting the liver, gall bladder and bile ducts. It is also used for rheumatic complaints and has proved to be helpful for cystitis due to its mild diuretic effect. This bitter herb also helps the digestive process and may help to relieve wind and bloating. A good all round remedy!
We take a look at some of the newest natural health reads Vegan Finger Foods by Celine Steen and Tamasin Noyes (£14.99, Fair Winds Press) This book features more than 100 recipes for appetizers, snacks and treats that can be eaten with your fingers. From elegant to casual and from savoury to sweet, these small, easy-toprepare dishes also feature low fat, soy-free and gluten-free options. The Tapping Solution for Weight Loss and Body Confidence by Jessica Ortner (£12.99, Hay House) Author Jessica Ortner has used meridian tapping for her own health struggles and has taught thousands of women to combat the hormones involved in stress and weight gain. In this book she covers everything from the emotional aspects of overeating to how to enjoy exercise and make healthier choices.
Sounds just the tonic! Where do I find out more? Visit www.bio-health.co.uk
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Come alive to the power of organic wellbeing Pukka paves the way with their new food supplements Pukka Organic Wellbeing Families There are several key themes in the range, including: ●A ctive – Inspiring your get up and go. This family includes: Active Capsules and Oil, Wholistic Gotu Kola and Wholistic Turmeric.
hree years of research and development at Pukka has combined the latest scientific advances with their expert herbal wisdom to create incredible new organic food supplements. Using new extraction methods, Pukka Organic Wellbeing deliver a wholly new way for you to get the very best from organic herbs. The new ‘wholistic’ supplements are powerful, organic and broad-spectrum – meaning you have to take less to get more out. Each ‘family’ of Pukka Organic Wellbeing corresponds to particular needs – from those designed specifically to help balance the daily needs of women to helping build your seasonal armoury. Each family has a different colour – making it easy to find the one you need.
Helping people and the planet Pukka is committed to improving the wellbeing of people and the planet through the provision of organic and ethically-traded herbs as well as through interactions with its team members, suppliers, customers and communities. Pukka actively seeks Fairtrade and FairWild certified ingredients for its products, FSC certified materials for its packaging and invests in climate change and resource conservation projects.
●D igestif – Helping your life go a little easier. This family includes: Aloe Vera Juice, After Dinner, Daily Fibre Plus, Natural Balance, Triphala Plus, Wholistic Aloe Vera and Wholistic Triphala. veryday – Putting a spring in your step. This ●E family includes: Golden Preserve, LifeKind, ManPlus, Vitalise and Wholistic Red Ginseng. ●W omen’s – Nourishing and supporting you at every stage of life. This family includes: Rosewater, Wholistic Shatavari, Womankind and Womankind Cranberry. ●M oods – Illuminates and soothes your day and night. This family includes: Ashwagandha, Illuminate, Night Time and Wholistic Holy Basil. ●S easonal – Building your seasonal armoury. This family includes: Andrographis, Mushroom Gold, Natural Vitamin C, Neem Oil and Wholistic Trikatu. ●C leansing – Keeping you feeling as fresh as a daisy. This family includes: Castor Oil, Clean Chlorella, Clean Greens, Essential Spirulina, Glow, Juicy Wheat Grass and Wholistic Neem.
Pukka Organic Wellbeing is available in all good health food stores and online at www.pukkaherbs.com May 2014
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The story behind the brand Each month we find out the stories behind various health, wellbeing and beauty brands. This month we speak to Sebastian Pole, co-founder of Pukka Herbs (pictured) PUKKA HERBS, the organic herb and tea specialist, was first formed 12 years ago through a partnership between Sebastian Pole and Tim Westwell. Having grown up in a family who had a keen interest in herbs and gardening, Sebastian was well aware of the healing powers of plants. And having travelled through India for three years, he had also developed an interest in the ancient wisdom of Ayurveda. “During my time in India I studied Ayurveda and trained as a yoga teacher,” explains Sebastian. “I became inspired by how incredible plants are and the effects that they can have on people's health. I grew up in the eighties and I was used to herbal tea looking good and smelling good but tasting rubbish. I just knew that we could do a better job.” Meanwhile, Tim had been working in IT and commercial development for some years but was looking to become involved in a more meaningful business. He put an advert in a magazine stating: “I can help you grow your business organically” and Sebastian was the sole respondent. The pair met up and things went from there. Now, Pukka employs 60 people in the UK and is sold in around 40 countries including the United States. All its teas are 100 per cent organic and use ethically traded herbs actively seeking Fairtrade and FairWild certified ingredients for its products. “We really want to connect people with the power of plants,” says Sebastian. “We want to take our message out to a broader audience and be a platform for learning about how plants work and how they can benefit our society.”
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Weight gain woes The average Brit is 5lbs heavier than they were last year, according to new research from an online pharmacy. The survey of 2,817 people was conducted online by www.UKMedix. com. The top five factors blamed for the participants’ weight gain were a stressful schedule, new relationship, hectic social life, having a baby and a new job. Of those polled who had put on weight in the last year, 48 per cent, identified that their gain was primarily caused by ‘unhealthy eating habits’, whilst 23 per cent admitted it was down to them being ‘less active’.
New fathers at risk of depression Post natal depression is a well-known condition among new mums, but now it seems that new fathers could also be at risk of depression. A study led by Craig F Garfield of Northwestern University’s Feinberg School of Medicine surveyed 10,623 men with an average age of 25. The results showed that depression in fathers increased by 68 per cent in the first five years after birth with symptoms including sadness or anxiety and an inability to enjoy life during the first years of fatherhood. As parental depression can have a detrimental effect on children the researchers are hoping that new fathers can be given more help and guidance. The findings were published in the journal Paediatrics.
Dementia warning sign Lack of interest in activities and hobbies could be an early warning sign of dementia, say US researchers. Scientists from the National Institutes of Health in Maryland carried out a study on 4,354 people without dementia and with an average age of 76. The participants underwent an MRI scan and were also asked questions designed to gauge their levels of apathy. The findings showed that the participants who had become apathetic but were not suffering depression had shrinking amounts of the neurons in the brain that control memory and communication. The researchers hope that their findings may be used to identify people who are at risk of developing dementia. The study was published online in Neurology, the medical journal of the American Academy of Neurology.
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Diabetes, hypertension, heart disease? By Sarah Green, BSc. and Jonathan Cohen, MSc.
erhaps you were diagnosed with, or have been told you are at risk of, these conditions in your forties or fifties. But, did you know that these diseases start to affect you decades before they become apparent? This means you didn’t ‘get them’ in your forties or fifties, you were ‘getting them’ your whole life, but only started to experience diagnosable symptoms in middle age. Importantly, as our food becomes ever more processed and modified, and our lives become more stressful and sedentary, these diseases are manifesting earlier and earlier, younger and younger. Rapidly accumulating evidence shows diet, stress and lifestyle are all factors which can positively or negatively influence your health. So what and how should you eat? The messages about how, when, and what to eat are ever more bewildering. Six small meals a day? Intermittent fasting? Low fat? High fat? High protein? Low carbs? Good fats? Bad fats? It’d be easy to give up and just eat what you want, but that’s where personalised nutrition and lifestyle coaching can help. A Registered Nutritional Therapist can show you what diet and lifestyle is right for you. No two individuals eat, digest, absorb and eliminate food exactly the same way. So, the food we eat, the time we eat and how our bodies process it all matters, because in dietary terms it means no one size fits all! This is particularly evident when you look at national obesity trends. Nutritional Therapy is about listening to your story and linking your history, your genes, your lifestyle, diet and nutrition to
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underlying system imbalances which may contribute to your symptoms. Registered Nutritional Therapists show you a way of eating, sleeping and moving that meets your individual needs, better supports your health and fits with your lifestyle! You can find your Registered Nutritional Therapist at www.bant.org.uk. The British Association for Applied Nutrition and Nutritional Therapy (BANT) is the badge of assurance for members of the public looking for up-to-date, evidence-based nutritional support. As the professional body for Registered
Nutritional Therapists, BANT requires all practising members to be registered with the Complementary and Natural Healthcare Council (CNHC). The CNHC holds the National Register of Nutritional Therapists and is accredited by the Professional Standards Authority, which reports directly to the UK Parliament on its supervision of all healthcare regulators. Rigorous standards of training, competence, clinical practice and professionalism of BANT members underpin excellence in nutrition practice for the protection and benefit of the public.
Your Healthy Liv (Consumer) Proud paths.pdf
COLLEGE OF NATUROPATHIC MEDICINE
TRAINING SUCCESSFUL PRACTITIONERS
CHANGE CAREER Become a health practitioner by studying for a CNM Diploma in: Nutrition Postgraduate Naturopathy and Short Acupuncture Courses Herbal Medicine are also available Homeopathy Full and part-time courses Colleges across the UK
01342 410 505 www.naturopathy-uk.com
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LOVE GREAT BUYS AT YOUR HEALTH STORE
Hayfever? Bee pollen is different! HayfeGUARD® Local Honey with ProPollen Factor Plus contains fresh, local, raw unpasteurised coarse filtered honey, adding a multitude of pollen grains and fresh royal jelly to aid health and wellbeing Tell me more! By ingesting pollen your body may come in contact with the plant source you are allergic to. By consuming it over a prolonged period your body may build up a natural resistance to the irritant, thus soothing hayfever How much? £14.95 for 280g (30-day supply) Available from? Independent health food stores. For stockists and info visit www.hayfeguard.co.uk
Award Winner! Big Oz Chocolate Buckwheat Flakes with Raspberries has just been highly commended in the prestigious Free From Food Awards 2014 in the ‘manufactured in a nut free environment category’ Why should I try them? Big Oz make a range of allergen-free breakfast cereals which are not only delicious but also a healthy lifestyle choice. All products use the whole grain and all-natural ingredients so are also ideal for those looking for a tasty, low sugar, healthy alternative to start their day Available from? Good independent health stores. Ask in-store or visit www.bigoz.co.uk
Give them a try! Erbology Organic Sea Buckthorn Juices are a strong antioxidant and a great support to the immune system, mucous membranes and cardiovascular health What’s in them? The products are rich in omega-3, 6, 7 and 9, plus vitamins B1, B2, C, D, E and K as well as folic acid, flavonoids, beta carotene and dietary minerals. They are also free from added sugar Available from? Independent health food stores and www.erbology.co.uk
Have you tried? The Purely SKINful anti-ageing skincare range from granoVita UK Why so good? This skincare range contains an active ingredient called CELLIGENT® which is specially developed for treating UV-stressed skin. As an active and preventative cell and DNA protector, CELLIGENT® may help to regenerate dead or damaged skin cells by neutralising free radicals. Each product has specially selected ingredients which are thought to soothe, firm and protect your skin Available from? Local independent health stores or online at shop.granovita.co.uk
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Do try! Garcinia Cambogia Complex from Healthspark Why so good? Garcinia cambogia, also known as tamarind or brindleberry, has been used in traditional Asian recipes for years. Similar in look and size to a small pumpkin, this curious fruit is now fast becoming recognised for its ability to support weight loss Tell me more! Harnessing this potential in easyto-swallow capsules, Garcinia Cambogia Complex provides a synergistic blend of garcinia whole fruit and other well-documented favourites, including green tea, guarana, capsicum, kola nut, yerba mate, zinc and chromium Available from? Independent health food stores
Wise buy! Wake up to the new 9bar Breakfast! Why so good? 9bar’s debut Breakfast range is packed with nutritious seeds, chewy oats, puffed brown rice and proteinpacked soya crispies. The delicious 9bar Breakfast bars are great for those on the go and will provide your morning-nutrition any time that suits you What flavours are there? Choose from Apricot & Strawberry, Almond & Raspberry, Peanut & Raisin and Cashew & Cocoa Available from? Independent health food stores nationwide from May and online at www.9bar.com
Want to do some free-from baking? Try Sukrin Low Carb FreeFrom Bread Mix Why so good? Award-winning Sukrin Sunflower and Pumpkin Seed Low Carb 1g per slice Free-From Bread Mix is low-fat, low-calorie and free from egg, yeast, soya, sugar, wheat and gluten Tell me more! Simply by adding water you can bake low-calorie freefrom bread, breakfast rolls, tortilla wraps, burger buns and much more Available from? Independent health food stores and www.sukrin.co.uk
Do try: Garcinia Cambogia Complex and Refresh Me Total Detox from ImproveMe Why so good? Garcinia Cambogia Complex contains a combination of garcinia, green tea, cayenne, yerba and guarana, which may help to maintain a normal weight. It also contains chromium, which contributes to the maintenance of normal blood glucose levels, and zinc which contributes to normal carbohydrate and fatty acid metabolism. Refresh Me Total Detox works well alongside Garcinia Combogia Complex. It contains a powerful combination of herbs and fibre to help maintain general health and wellbeing Available from? Independent health food stores. Call 07800 775995 or visit www.improve-me.co.uk
What’s new? Higher Nature has added a Kids Health module to its growing free online education academy Tell me more! The Higher Nature Academy is for those hungry to further their nutritional knowledge. There are now three completely new modules on the topic of Kids Health to whet the appetite. There are Bronze, Silver and Gold levels to suit nutritional novices right through to practitioners and those working in-store or within the Health Food Industry. The Gold module also has the benefit of CPD accreditation How do I enrol? Simply register with Higher Nature at www.highernatureacademy.com. For more information, call 0800 458 4747
What’s this? Rio Amazon Yerba Maté Why should I try it? The traditional tea of Southern South America, Maté is brewed from the leaves and stem of the South American holly. Unlike other teas, the leaves and stem are exposed to flames immediately after harvesting to seal in the abundant vitamins, minerals and antioxidants How much? £5.99 for 40 teabags Available from? All good independent health food stores. Visit www.riohealth.co.uk
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What’s this? rawLicious Raw & Organic Kale Chips are an extremely tasty yet healthy treat for all ages Why so good? Packed full of natural goodness, these delicious chips are available in a range of flavours. They received the 2013 Best New Food Product award at the Natural & Organic Products show How much? £2.49 for 40g Available from? Independent health food stores or online. Visit www.rawlicious.eu
Do try: Natures Aid® Red Yeast Rice 600mg Why so good? Fermented red yeast rice (Monascus Purpureus) has been used for centuries throughout Asia in cooking and medicines. Natures Aid® Red Yeast Rice capsules provide a daily dose of 1,800mg of red yeast rice extract plus 10mg of Monacolin K which helps to maintain normal blood cholesterol levels Tell me more! The capsules are manufactured using the finest NonGM European Organic approved rice to ensure purity and efficacy. The product won Best New Health and Nutrition product at the recent Natural & Organic Product Awards Available from? Independent health food stores. Visit www.naturesaid.co.uk
Want a perfect travel companion? Try 100% chemical free oil of wild oregano, the holiday essential How so? Oreganol-P73 wild oregano oil has powerful antiseptic properties, great for insect bites, sunburn, skin lesions, abrasions, cuts, spots and rashes Tell me more! Also comes in capsules, handy for travellers, to help minimise the dangers of contaminated food and water on holiday How much? £15 for handy travel size 8ml drops or £23.25 for 60 gelcaps From: Independent health stores. Visit www.oliveleaf.co.uk or call 01664 485001 for free info pack
Do you like to take a natural, holistic approach to health and wellbeing?
Gaby: Yes, very much so. I’ve got a real interest in health, nutrition and exercise. Both my parents were diagnosed with cancer 18 years ago and my mum died but my dad survived. So I decided to look into the benefits of nutrition and complementary therapies. I haven’t got letters after my name, but I’ve done a great deal of research and it’s something that I’m passionate about. Now, I’m finding that all the things I’ve been banging on about for years are coming to fruition, like cutting down on refined sugar and processed meat. My friends keep saying: “Oh Gaby you were right!” Do you and your family always try to eat healthily? Gaby: Yes. On the whole everything we eat is organic. The only meat I eat is free range organic chicken and sustainably caught fish. I usually start the day with porridge made with water and topped with flaxseed. For lunch I might have a homemade vegetable soup or a quinoa salad with some avocado and beetroot. In the evening we’ll all have something like chicken or fish cooked with oil and herbs plus plenty of steamed vegetables. The only snacks I'll have during the day are a handful of nuts and seeds. The children are very aware of what’s healthy and what’s not, but I’m not one of those mothers who gives them a picnic tub to take to children’s parties. They’re allowed the odd bit of chocolate. 16
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Do you allow yourself a few treats?
How do you keep fit?
Gaby: I don’t actually like sweet things so for me it’s no big deal. I don’t like chocolate or sweets or anything like that. My failing is that if I’ve drunk too much I do like a bowl of chips.
Gaby: I do pilates. I have a bad back and it fixed that. I also go to the gym four times a week. I do some cardio on the bike and then I do a mixture of weights and TRX training.
Do you ever worry about your health?
How do you relax?
Gaby: What’s the point of doing that? That will make you ill. I think positive thinking is vital to a healthy life. I think that’s what helped my father get through cancer. He had a very positive outlook on life.
Gaby: For me, going to the gym is my switch-off time. It gets my head in the right place. Afterwards I’ll jump in the sauna for 10 minutes to ease my aching muscles. I also love television, theatre and cinema. I’d love to be able to say that I meditate but I just don’t have the time. I used to be much better about doing visualisation and meditation. I know it’s wonderfully good for you but, as a working mum and doing the kind of job I do, it just isn’t possible to fit it into my day.
What complementary therapies do you find most beneficial? Gaby: The girls and I go to see a homeopath and my husband has Traditional Chinese Medicine for his health. I’ve tried a lot of complementary therapies but I particularly like reflexology and reiki. Both my children had cranio sacral therapy after they were born. We also embrace regular medicine if we need it. Do you take any supplements? Gaby: Yes I do but I don’t like to say which ones I take because they’re not necessarily right for everybody. Everyone is so individual so what will work for one person won’t necessarily work for another. I’ve seen a number of people from nutritionists to naturopaths and I’ve worked out what my body needs. I try to get the majority of nutrients from my food, but I think taking certain supplements can really help too.
Do you like to use natural beauty products? Gaby: Yes. I swear by the Neal’s Yard Remedies frankincense range. It’s completely changed my skin. It’s fantastic for fine lines, which is important as you get older. What projects have you got coming up in the future? Gaby: I’ll be presenting a new series of Food Inspectors on BBC 1 this month. It’s going to be really interesting for me to take a closer look at what’s actually in our food, as it’s a subject I’m so passionate about. Some of the results are quite eyeopening! May 2014
Now, Iâ€™m finding that all the things Iâ€™ve been banging on about for years are coming to fruition, like cutting down on refined sugar and processed meat
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Shape up for summer Everyone wants to look their best for summer. Try these expert tips to help you get in shape for the holidays
Exercise Take it outside “Now that the weather is warmer, step outside and enjoy nature’s gym,” says Alison Beadle, a personal trainer and group exercise instructor (www. livewellbhappy.co.uk). “Outdoor interval training is a very effective way to work your heart and burn body fat when you have limited time.” Head for your local park and go for a run, but alternate between a steady pace and faster sprints to get your heart rate up. Alison suggests creating a playlist of songs to listen to that have a calm, steady verse and a faster, inspiring chorus. During the verse stick to a steady running pace, then when the chorus comes in, switch to a sprint or a faster pace.
Interval training For a more intense workout, try some cardio/resistance intervals. “Find a park route where you pass benches, or exercise stations etc,” says Alison. “Run at a moderate pace until you need a break, stop at the nearest bench and do one set of either:
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● Squats – depending on the height of the bench, aim to get your butt to the level of the bench and add a torso twist to strengthen your core. ● Press-ups – hands on the top of the bench = easy, hands on the seat = moderate, feet on the bench, hands on the floor = hard ● Lunges – on the spot = easy, stepping forwards, backwards or sideways = harder. Add an upper body reach to work your torso. ● Tricep dips – bent legs = easy, straight legs = harder.
● Plank or side plank. Continue running and repeat.
The minimalist approach Alison suggest trying training barefoot or in minimalist footwear. “The feeling and feedback you receive from your feet is greater, resulting in better posture and muscle recruitment,” she says. Find a clear patch of grass and try some of the exercises mentioned above plus: ● Burpees ● Jogging on the spot or take a short jog. Listen to your foot fall and focus on how your body/feet feel as you land. Always build up distance gradually. Increase your heart rate with high intensity movements and then let your heart rate drop with moderate intensity moves. CONTINUED ON PAGE 20
What’s this? teapigs organic matcha – a super power green tea Why so good? Matcha is a super-concentrated pure green tea powder from Japan. Full of nutrients and vitamins A, B and C, matcha is known to boost metabolism and provide natural energy. That’s why we call it super power green! How much? £25 for 30 servings Available from? Harvey Nichols, Selfridges, Whole Foods Market and online from www.teapigs.co.uk
LOVE GREAT BUYS AT YOUR HEALTH STORE
FOR SHAPING UP
Have you tried? Nature’s Answer L-Carnitine with Raspberry Ketones and Green Coffee Bean Why so good? This unique formula supports healthy weight loss when combined with a diet and exercise plan. It features the purest form of L-Carnitine, Carnipure, with 125mg of raspberry ketones, a naturally derived compound. Together they promote healthy weight maintenance by promoting fat metabolism. The formula is further enhanced with ‘fat fighters’ green coffee bean (50 per cent chlorogenic acid) and green tea. It features Quik-Sorb, an exclusive blend of herbs known to enhance delivery of nutrients to the body and is benzoate-free How much? £29.99 Available from? Independent health food stores. Call 08450 725 825
Wise buy! Dragons’ Den-winning Bare Naked Noodles can be used as a replacement for rice and pasta in a variety of dishes Why so good? Low in fat, sugar, carbohydrates and gluten-free, they are perfect for anyone looking to lose or maintain weight. A Protein Noodle version is also available Where can I buy them? Independent health food stores, Holland & Barrett stores nationwide and at www.barenakedfoods.co.uk
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Nutrition Keep it simple “The basis of a good successful nutrition plan is its simplicity,” explains Sid Betty, a personal trainer and precision nutrition healthy eating coach (www.livewellbhappy. co.uk). “Diets can be too complicated. Find a simple plan that doesn’t take too much thinking and run with it. Base all your meals and snacks around protein such as meat, fish or tofu. Whatever works for you. Protein is vital for rebuilding body tissues. Green leafy veg should accompany most meals, alongside some other brightly-coloured veg. Include some healthy fats such as olive oil, avocados, fish oil or nuts in small amounts on the side. Limit starchy carbs to breakfast and after your workout.” When preparing a meal, Sid recommends having a piece of protein the size of the palm of your hand (two for men), two tennis ball-sized servings of veg, a thumb-sized serving of healthy fat and, after training, a piece of fruit or a tennis ball-sized serving of starchy carbs.
Limit refined carbs “Many effective diets advocate lowering your white refined carb consumption,” says Mary-Lou Harris, head nutritionist with New You Boot Camp (www. newyoubootcamp.com). “The main reason why this works is that white, refined flours like bread, pasta, cookies and other white carbs like rice and potatoes very quickly increase your insulin level due to the fast way that these carbs release sugars into your bloodstream.
This gives rise to fast belly weight, as well as inflammation in your body that you are unable to see. This often explains why many unexplained aches and pains that were present before melt away with the belly fat, when you change to a better quality carb diet. In addition to these essential improvements, you safeguard your pancreas by reducing poor quality carbs and introducing smaller portions of healthy carbohydrate, as it does not have to work so hard to over-produce insulin, when your blood sugars are upset. Good quality carbs include oats, millet, buckwheat, amaranth flour, brown rice, quinoa, sweet potato, carrots and beetroot.”
Increase your vegetable intake “You will notice that many diets suggest that you increase your intake of colourful and dark fruits and vegetables,” says Mary-Lou. “The reason that this is a recipe for success is that the darker produce contains the most antioxidant nutrients in the skins, as the skins protect the fruit or vegetables from the environment. When we eat these foods, we eat these incredible immune stabilisers that support us against more than simply colds and flu, but against inflammation – one of the knock-on effects of poor immunity. Antioxidants also protect the brain and help support your liver to clean up toxins, and support your cholesterol levels and blood sugars. Examples include blueberries, blackberries, blackcurrants, plums,
beetroot, dark green leafy vegetables and brightly coloured fruits and vegetables like carrots, sweet peppers, chillies, pomegranate, strawberries, cranberries, red currants, passion fruit and physalis.”
Avoid ready-made foods Low fat foods may seem like a good idea when you are trying to lose weight, but Sid Berry advises avoiding them as these foods often contain added salt and sugar. He adds: “Skip the ready meals and preprepared sauces. If you must use, check the labels – you’re looking for sugars of 5 per cent or less per 100g/ml.”
Get motivated “Getting and staying motivated present big challenges for most,” says Lisa Gawthorne, author of fitness book Gone in 60 Minutes. “When we start any new regime we are naturally quite keen and upbeat about the direction to achieve our fat loss goals. Staying motivated and being consistent is the key.”
1. Plan it – make a weekly plan every Sunday night for the week ahead – know when you are going to work out, where and what you will do. 2. Photograph it – take pictures of your physique in the mirror every few days to monitor how your body is adapting. 3. Refresh it – change your routines every four to six weeks and at the same time refresh your playlists if you listen to music, otherwise it all becomes stale!
4. Commit to it – give yourself an aim – this may be a date, a party, a holiday. Have a date in mind you are aiming to have improved your fitness by. 5. Reward it – once you are there, reward yourself with things that will make you want to stay there and not lose direction – this may be a new pair of trainers or a gym top.
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Therapy of the month
Health kinesiology What is it all about? Health kinesiology was devised by Dr Jimmy Scott in 1978 and the premise is based on Traditional Chinese Medicine. Practitioners use muscle testing to monitor the energy of the body and to test whether something is stressing the individual. This form of stress is then released by holding certain acupressure points. How is it done? Practitioners use a variety of methods such as magnets, crystals or colour to create the specific energy pattern which is causing stress to the individual. Then, they will use muscle testing to determine which acupressure points should be held in order to release this stress. With muscle testing, if the muscles stay strong, this means that something isn’t stressing the body and is also interpreted as a ‘yes’ response to questions. If the muscle goes weak then this means that something is stressing the body and can also signify a ‘no’ response. Practitioners always ask for energy permission prior to a session, in order to determine that the person is in the right state to receive treatment. Meridian energy balancing is also carried out at the beginning of a session to calm down any excessive energy and ensure that the practitioner is getting reliable responses from the person. What conditions can it help? There is a specific mantra which says: “With health kinesiology there is always a way.” This means that most things can be helped with health kinesiology. However this therapy is particularly known for helping to improve tolerance to different substances as well as tackling fears and phobias. How much treatment is needed depends on the person and their specific problem. Muscle testing is used to determine the length of time between appointments. More information: Julie Tasker is a qualified teacher and trainer of health kinesiology as well as a Vice President of the Federation of Holistic Therapists (FHT), the UK and Ireland’s leading organisation for professional therapists. Visit www.fht.org.uk
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r o f t s u J
Sample the sleep menu The Corinthia Hotel London is introducing a new Sleep Menu throughout May and June, featuring specially designed dishes aimed at promoting restful sleep for its guests. The meals have been designed with help from a nutritional therapist. The new menu is part of the hotel’s Power of Sleep project which also includes spa treatments, room comforts and weekend-long sleep packages.
Mountain meditation Candlelit yoga and mountain meditation are now on the menu at a luxury hotel in Turkey. Guests staying at Kempinski Hotel Barbaros Bay can enjoy either of these restorative practices at dawn, at this stunning hotel which overlooks the Aegean Sea. The 45-minute Mountain Meditation session takes place on the hotel’s outdoor terrace whilst, at dusk, guests can enjoy a candlelit yoga class facing the Aegean Sea. ● Visit www.kempinski. com/bodrum
Did you know?
“Cleansers enriched with antioxidants and anti-inflammatory ingredients such as vitamin C, green tea, cucumber and chamomile help to manage skin that is easily inflamed including rosacea, active acne, psoriasis and eczema,” says Tina Richards, skincare and anti-ageing expert (www.tinarichards.com) “Ensure the ingredients are high up on the ingredients list.” May 2014
Sun range from lavera
The Sun sensitiv range is Europeâ€™s no.1 natural sunscreen. lavera mineral sunscreen with active organic ingredients protects, nourishes and soothes the skin while reflecting UVA and UVB rays without synthetic enhancers. Water resistant and suitable for all skin types. 100% pure, natural & organic skincare for beautiful skin. Buy on line at www.lavera.co.uk or good Pharmacies, Health Food Shops and selected Holland and Barrett stores.
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How to achieve a six pack
Find your inner animal
s s e n t i F FOCUS
A new fitness trend has just arrived in the UK, which combines animalistic movements with elements of Parkour, break dancing and gymnastics. Animal Flow is based around movements and forms that mimic or resemble animals or the rhythm of an animal. This unique workout focuses on atheletic performance, cardiovascular training, stability, mobility and flexibility. If you fancy giving it a try, Richard Scrivener, one of only four Animal Flow Master Trainers in the world, will be holding classes at TRAIN in London from May. ● Visit www.trainfitness.co to find out more.
Zumba, Body Attack and Boo iaka will be just some of the fitness classes availab le at this year’s Fitness Festival, which takes place in July in Guildford, Surrey. Back for a second yea r, Fitness Festival is a celebration of group fitness. It’s about having fun, staying healthy and keeping fit and the instructors leading the classes all embody these values. Also on show will be the latest technolo gy, techniques and trends from the fitness indu stry and a dedicated Fitness Retail Village offering clothing, equipment, accessories and supplements from the leading fitness brands. To find out mor e and buy tickets, visit www.fitnessfestivaluk.com
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School sports According to new research, British children would welcome a longer school day if it made more room for sport. A survey carried out by Weetabix found that over half (55 per cent) of children surveyed said they would like to play more sport at school, with 47 per cent willing to extend their school day to make sure it happened. The report also suggests that such a move could be beneficial to parents as 60 per cent said that watching their kids play sport encouraged them to play more themselves. The report coincides with the launch of the Weetabix Ultimate Sports Day which aims to inspire kids to get active. Children are invited to design a unique and exciting obstacle they would like to see at their own sports day, with two winners then seeing their creations come to life at a day of sport at the Olympic Park this summer. The campaign is being backed by double Olympic gold medalist Mo Farah.
Wish you could have abs like Jessica Ennis? Spend five to 10 minutes, three times per week, working on your core muscles and you’ll soon feel the benefits. Try these top abdominal exercises to help you sculpt your own envy-inducing abs. 1. The plank
Adopt a position similar to a press-up but keep your forearms on the ground and shoulder width apart beneath your chest. Keep your body straight and your feet together and balance on your toes. Pull your belly button up to your spine to feel the full effect. Just hold still in this position. Aim to hold for 20 to 60 seconds and lower slowly. Repeat three to five times. 2. Plank superman From the normal plank, lift your left foot off the ground slowly. Then slowly extend your right arm in front of you. You should now be balancing on your left forearm and right foot. Again hold and squeeze in the abdominal area. Aim to hold for 10 to 30 seconds and repeat two to three times on each side. 3. The half sit Lie flat on your back with your knees bent at 90 degrees. Then squeeze your abs and slowly raise your shoulders and body, keeping your back straight. Come about half way up so you maintain tension in the abs and then slowly lower but don’t let your shoulders touch the ground. Aim to complete 10 to 20 repetitions and repeat three to five sets. Tips provided by British Military Fitness (www.britishmilitaryfitness.com)
nobody squeezes more nuts in Our new nut butter bars feature all the nutty goodness and taste that have made Meridianâ€™s nut butter so popular, and squeezed them into a handy bar. Individually wrapped, these tasty treats are packed with 55% nuts making them a good source of protein. As part of a balanced diet and a healthy lifestyle, protein contributes to the growth of muscle mass. Youâ€™d have to be nuts not to try them.
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new meridian nut bars
17/04/2014 07/04/2014 18:44 11:17
You asked: “I have been colouring my hair for a number of years and, as a result, it is now very dry with a lot of split ends. How can I revive my hair and give it a bit more lustre?” Pat Hume answers: “The colouring of hair is
not new – it’s an ancient art. In ancient times dyes for the hair were obtained from plants, whereas now they are chemically made and the processes used have a tendency to strip your hair of its natural oils. Frequently colouring your hair can lead to your locks becoming dry and lacking shine, as well as a loss of elasticity and above all, loss of moisture. Your hair will need extra conditioning and extra care to put back the moisture it’s lost. It is advisable to use a natural and organic shampoo with mild but effective cleansing ingredients with a moisturising conditioner as well as a deep conditioning treatment once a week. When washing and conditioning your hair I suggest lavera Colour and Shine Shampoo, Colour and Shine Conditioner and the Colour and Shine Intense Treatment. The boost of moisture your hair will receive will help to keep it soft and manageable and will give it a shine that will turn heads.” ● Pat Hume is Pravera’ s customer advisor. Pravera Ltd distribute lavera, Primavera, Alma Win, Monte Bianco, Sodasan, Florascent and Organyc. Visit www.pravera.co.uk
Reader Sally won this month’s prize: a lavera Colour and Shine Shampoo, Conditioner and Deep Intense Treatment worth a total of £18.85.
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Jo Dunbar answers: “Herbalists have a saying that vervain (Verbena officinalis) is as comforting as a mother’s hug. It is a gentle and relaxing herb which can be taken in the daytime or before bed. If you prefer to grow your own herbs, you might like to try lemon balm (Melissa officinalis), which has a lovely, refreshing lemony taste. Just pick a sprig and pop it into a cup of boiling water with a little lemon and honey. It will soon calm your nerves. Stress can affect the adrenal glands, so that after a period of stress you can feel debilitated, exhausted and your immune system may become weakened. Herbs such as liquorice (Glycyrrhiza glabra) or Siberian ginseng (Eleuthrococcus senticosus) help to restore the adrenal glands and the immune system, so that you can feel your normal self again. Another herb which may be helpful is Green Milky Oats (Avena sativa). In this green stage, we find that the herb helps to calm the nerves but also to strengthen those whose nerves feel debilitated. It is ideal for those who feel wired but tired. Porridge oats are rich in vitamin B, and can be very helpful for those who feel so jangled at the end of the day that they can’t sleep. A cup of vervain or chamomile tea and a small bowl of porridge oats with a little honey can tip you into a lovely, restful sleep.” ● Jo Dunbar is a medical herbalist and founder of Botanica Medica (www.botanicamedica.co.uk). She has written an e-book: Recovering From Stress, Burn Out and Fatigue, available on Amazon.
You asked: “I work from home and have gained a stone in weight over the last year. I eat a lot of sweet things to cheer myself up, but most of the time I feel sluggish and miserable. I wish I could get healthier and exercise more, but I can’t find the motivation to change.” Jacqui Cleaver answers: “What you need to do is break the habits around your situation. Firstly, you need to start treating working from home as work. You wouldn’t eat like this in an office so don’t do this at home. Every morning, get up half an hour earlier and go to the gym or for a power walk. Make this a part of your day. It will be difficult to start with but it will become a habit in approximately three weeks. Your diet does need to change as your mood and lack of motivation will be in correlation to your food. Food massively impacts energy levels and mood. So, start to eat three healthy meals a day with non-complex carbs and good proteins and fats. For some good ideas see the New You Boot Camp recipe page to really change your food choices: (www.newyoubootcamp.com/recipes.php) Visualisation is key in your situation. Keep a dress or a favourite pair of jeans out that you would like to get back into. Also, put a picture of your slimmer self on the fridge to act as a constant reminder of where you are going and what you want to accomplish. By making these small, daily changes you will start to see results, you will fit into your favourite clothes and you will get your motivation back!” ● Jacqui Cleaver is the director and senior life coach at New You Boot Camp. Visit www.newyoubootcamp.com
You asked: “Following a series of stressful incidents in my life, I have found myself suffering with anxiety on a regular basis. Could any particular herbs help?”
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Neurozan® is an advanced, comprehensive formula to help safeguard your daily intake of essential vitamins and minerals. Including iron, zinc and iodine which help to maintain normal cognitive function and pantothenic acid which supports normal mental performance. Neurozan® Original contains a specially developed combination of nutrients and is certified by Food For The Brain. Neurozan® Plus dual pack provides even greater nutritional support with high purity Omega-3 from Norway. DHA helps to maintain normal brain function. So if you’re looking for a supplement that’s different, keep Neurozan® in mind.
DUAL PACK WITH DHA
Neurozan® is certified by pioneering charity FOOD FOR THE BRAIN. www.foodforthebrain.org From , chemists, Waitrose, Holland & Barrett, health stores & www.neurozan.com People who eat nutritionally inadequate meals may especially benefit from vitamin and mineral supplementation. † Professor Beckett is not cited in the capacity of a health professional, but as a product inventor and former Chairman of Vitabiotics. *(IRI value data. 52 w/e 2 Nov 13).
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Give yourself a lift Feeling a bit flat? Why not try some of these natural energy boosters!
ife can certainly be hectic when you are constantly on the go, juggling work and family commitments. And when you’re short on time, it can be tempting to reach for a sugary fix to boost your energy. But stimulants like chocolate or caffeine can play havoc with our blood sugar levels, providing a surge of energy that soon plummets, leaving us feeling tired again. Instead, why not try one of these natural pick-me-ups?
Balance your blood sugar levels Balanced blood sugar levels are vital to keep your energy levels on an even keel. Foods containing sugar and refined carbohydrates cause a surge in blood sugar levels, later followed by a slump, leaving us feeling exhausted and in need of another sugar hit. To prevent this happening, eat little and often. Aim to have a meal or snack every three to four hours and drink six to eight glasses of water throughout the day to keep hydrated. Include some protein with each meal or snack as this will slow down the release of sugars into your bloodstream and will help you feel full for longer. Good sources include cottage cheese, oily fish, chicken, turkey, tofu, eggs, plain yoghurt, seafood,
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soy, nuts, seeds and pulses. Snack on a handful of almonds or walnuts; a couple of oatcakes with hummus or cottage cheese; or a few vegetable crudites with bean pate. Avoid alcohol, processed foods and refined carbohydrates such as white sugar and white flour as these will leave you feeling sluggish.
Supplement with coenzyme Q10 “Coenzyme Q10 plays a unique and key role in energy production and we need a lot of it!” explains Babi Chana, a nutritional consultant to Pharma Nord (www.pharmanord.co.uk). “It is concentrated in mitochondria, the ‘energy factories’ in our cells, and is vital to the process which turns food into fuel. Our ability to synthesise our own Q10 declines rapidly from our midtwenties, which may contribute to flagging energy-levels as we grow older. Q10 is a fat-soluble vitamin-like substance also known as ubiquinone, derived from ‘ubiquitous’, meaning ‘everywhere’. It is found in nearly every human cell, particularly in organs with high energy demands such as the heart, liver, kidneys and skeletal muscles. People taking statins may find that these medicines also reduce their Q10 levels, experiencing aches and pains as a result. CONTINUED ON PAGE 30
Lacking in energy? Try Organic Jungle Elixir from Rio Trading Company Why so good? New Organic Jungle Elixir is a natural energy shot with a zingy lemon flavour. Each shot contains the equivalent of 1,000mg guarana. Guarana has been used for thousands of years by the Maués-Saterés tribes of Brazil to support mental performance and reduce mental fatigue. Ideal for demanding days, work, study and long journeys How much? £1.99 for 15ml Available from? All good independent health food stores. Visit www.riohealth.co.uk
Have you tried? Sunwarrior Warrior Blend Why should I try it? Sunwarrior Warrior Blend is a premium, raw, plant-based source of protein with a complete range of essential and non-essential amino acids. Warrior Blend is gluten, soy and dairy-free and incredibly easy to digest Tell me more! This great-tasting energising blend includes MCTs, pea, hemp and cranberry proteins with no added sugar Available from? Independent health food stores and at www.xynergy.co.uk
LOVE GREAT BUYS AT YOUR HEALTH STORE
In need of a nutritional boost? Try Vitabiotics Wellman and Wellwoman Boost Tell me more! These effervescent tablets make a great-tasting apple and pear or orange and peachflavoured drink, specifically designed to provide nutritional support for men and women on the go. Wellman and Wellwoman Boost support natural vitality with a scientifically advanced formulation which includes vitamins C, B6, B12 and iron which contribute to normal energy release and reduction of tiredness and fatigue How much? £4.95 for 10 effervescent tablets Available from? Independent health food stores and online at www.vitabiotics.com
Lacking energy? Try Amazing Grass products! Why should I try it? High Energy Green Superfood contains Yerba Mate and Matcha Green Tea, for a natural caffeine boost. Using a combination of five key antioxidant blends made from high quality fruits, vegetables, and herbs, it’s the perfect sidekick to the whole green organic SuperFood of Amazing Grass. It also supports healthier skin, brain function and immune system. If you’re more of a purist, then pure wheatgrass can also give you a natural kick! How much? £29.99 Available from? Independent health food stores. Visit www.amazinggrassuk.com
It could be your pH balance
If you feel tired, irritable and long for some vitality again but can’t understand what the problem is, maybe your body’s acid-alkaline balance needs addressing. Our bodies need a pH balance of 7.4, ideally, to function optimally. But too much stress, sugar, alcohol, wheat or dairy foods, can tip it into ‘acidosis’. This acid state causes the body to use up valuable calcium to buffer the acid away, and to store the excess acid in our tissues and muscles. The result is felt as various aches and pains, including headaches and migraines, or skin problems, and is accompanied by fatigue, feeling irritable or sluggish.
What’s the solution? You can now easily test your pH level to see if it’s too acid. Visit www. cressuk.com or www.yourhealthyliving.co.uk to order a simple litmus test. It costs just £2. Then if you are too acid, or too alkaline, you can take immediate action by taking a pH-balancing supplement for 6-8 weeks. You can then re-test your pH to see the difference. People often report an improvement in health issues and energy levels after taking pH-balancing supplements for 6-8 weeks.
Take action! Visit your nearest independent health food store and ask for pH-balancing supplements that include a pH litmus test. Or go online to order your pH-balancing minerals and acidity test kit today: Visit www.cressuk.com. Also, look out for the new phone app mentioned on the news pages.
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Supplements of Q10 will help muscles generate energy.”
Try some Japanese red reishi “In Japan, there is a condition called karoshi (or ‘death by overwork’) often attributed to chronic stress,” explains Fumimaru Mayuzumi, mycologist and founder of Nikkei Co. Farm, Gunma, Japan (www.mikei.co.uk). “When our body is under constant stress, our heart rate and blood pressure elevates. Our immune system also starts to falter, leaving us feeling tired and prone to illness. Fortunately, we have now recognised the negative health effects caused by overwork and many companies have started initiatives to improve work-life balance. Eating healthy, resting properly, and exercising regularly are all important in reducing the effects of stress. Using powerful adaptogens such as the red reishi mushroom can also help. Used for thousands of years in traditional medicine, red reishi was also known as the ‘plant of immortality.’ Japanese red reishi is rich in unique phytonutrients such as beta-glucans and ganoderic acids that can support our immune system and cardiovascular health. And, when our immune system is in balance, naturally our energy levels get a boost too!”
Lift your spirits with aromatherapy Essential oils are ideal for boosting your energy levels and your mood. Joannah Metcalfe, consultant aromatherapist at Base Formula, (www.baseformula.com) suggests the following oils: Peppermint is a refreshing, stimulating and restorative oil that is great if you’re feeling tired or fed up. It has a powerful cephalic action which helps to stimulate
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and clear the mind. Pop one drop onto a tissue then cup this in your hands and inhale deeply for an instant boost! Rosemary is the strongest cephalic oil. It is great for relieving both mental and physical fatigue and for boosting energy levels. Try vapourising one drop of peppermint, three drops of rosemary and six drops of bergamot to refresh and revitalise the senses. If you need a boost before sports, blend four drops of rosemary, one drop of black pepper and 10 drops of lavender into 30ml of base oil and massage into the muscles to increase your stamina and mental focus. Geranium can help if you find that your energy and mood dips are connected to your monthly cycle. It has a harmonising, uplifting effect on your mood and helps regulate hormonal fluctuation. For a moodboosting and skin nurturing treat add 20 drops of geranium, four drops of rose and 15 drops of bergamot to 100ml of fragrance-free moisturising lotion. The citrus oils bergamot, lemon, lime, grapefruit and orange are all renowned for their revitalising and uplifting qualities. In a spray bottle mix 150ml of orange flower water, 20 drops of lime, 20 drops
of sweet orange, 10 of petitgrain and 10 of rosemary. Shake well and use as a room spray to stimulate energy and vitality.
Alkalise your body “The body struggles to fight the cascade of acidic substances it is exposed to on a daily basis - food, pollution, chemicals and even its own internal bio-chemicals add to the ongoing load,” explains nutritionist Lisa Smith (www.nutriology.co.uk). “Initially, the natural neutralising minerals obtained from food are used to re-balance the pH; however, a continually increasing load will eventually overwhelm the ability of these nutrients resulting in an over-acidic environment. This will impact upon fatigue by limiting the oxygen-carrying capacity within red blood cells and results in the reduced ability of cells to produce adenosine triphosphate (ATP). Any reduction in ATP will result in fatigue and a lack of energy, with any build-up of acid in the muscles – think lactic and pyruvate acid – leading to aches and pains. This will also be accompanied by poor stamina and endurance and a slower recovery from any exertion, all of which adds to the problem. If your diet doesn’t contain enough of the alkalising nutrients (found in foods such as leafy greens, nuts and seeds etc) to compensate for this acidity a depletion in cellular energy will occur. A simple solution is to take a supplement of the alkaline minerals including calcium, potassium and magnesium to help to neutralize the acidic waste.”
Floradix May:Layout 1
Iron contributes to the reduction of tiredness and fatigue
Bio-Kult is a scientifically developed, advanced multi-strain formula containing 14 live bacterial cultures, proven to survive the high acidity of the stomach. Bio-Kult is suitable for vegetarians and it’s gluten free. It can be swallowed whole, sprinkled over food or mixed in a drink and it doesn’t need to be refrigerated.
Ask your healthcare professional or health store advisor for more information, or buy online.
• Non constipating liquid formula • Highly absorbable iron gluconate • Vitamin C to increase iron absorption • No preservatives, colourings or flavourings • Suitable for vegetarians • Suitable during pregnancy and breastfeeding Available from health food stores
NATURAL HEAL TH C ARE SINCE 1916
For your FREE 10ml sample of Floradix please complete your details and return to Salus (UK) Ltd, 17 Grosvenor Grange, Warrington, WA1 4SF. Name:............................................................................................................................ Address:......................................................................................................................... ...................................................................................................................................... ................................................................................................
Post Code: ................ YHL May 14
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inflammation How to help inflammatory conditions through good nutrition
nflammation is a vital part of the body’s healing process, helping to fight infection and providing nourishment and immune activity to areas that require healing. However, persistent inflammation is not good for the body. “In some conditions the body can remain in an over inflammatory state causing long-term pain for some,” explains Natalie Lamb, technical advisor for Bio-Kult (www. bio-kult.com) “Any condition ending in ‘itis’ implies some form of inflammation.” Chronic inflammation can lead to a number of serious diseases ranging from heart disease and arthritis to inflammatory bowel disease. “A continuous supply of inflammatory markers could cause damage to the gut lining which is important for healthy digestion and immunity,” adds Natalie. “Up to 70 per cent of our immune and
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inflammatory cells are located in the gut and heavily influenced by the gut flora (a mixture of bacteria and other microbes). The gut flora doesn’t simply reduce inflammation but is seen to regulate the immune system to support a healthy balanced immune response and to help things return to normal. Probiotics (live bacteria) have been shown to reduce excessive inflammation and to improve symptoms in conditions such as arthritis, allergic rhinitis and eczema.” Certain foods can also help to reduce inflammation, whilst others are best avoided. Here we take a look at some examples. CONTINUED ON PAGE 34
Inflammation fighters Phillippa J. Newman (MSc, BSc, PGCE, ANutr, RSHom), nutritionist, homeopath, food intolerance tester and lecturer gives an overview of some of the best foods to eat to reduce inflammation.
Omega-3 fatty acids – Found in oily fish including salmon, mackerel, sardines, herring and anchovies. They are also found in seeds such as flaxseeds, pumpkin, sesame and sunflower.
Nuts – Studies show that frequent consumption of nuts, especially almonds, can help reduce inflammation and also protect against cardiovascular disease. Consuming just 13g of nuts a day can reduce the risk of a heart attack by 30 per cent, mainly due to the high level of omega-3 fatty acids found in nuts (Nutrition Journal, 2011). Vitamin E has been shown in many studies to help reduce inflammation, mainly due to its strong antioxidant properties which have a role in reducing molecules called cytokines in the body. Cytokines are protein-based molecules which are released by body cells that have become damaged or injured and can cause inflammation. Foods high in vitamin E include dark green vegetables as well as almonds, peanuts and sunflower seeds.
Turmeric and ginger – Both these spices have been shown in studies to have strong anti-inflammatory properties and are good antioxidants. Turmeric contains a natural anti-inflammatory compound called curcumin and has been shown to be particularly effective for the treatment of inflammation caused by rheumatoid arthritis, whereas ginger has been shown to be useful in reducing intestinal inflammation. Fruits and vegetables from the deadly nightshade family – such as tomatoes, potatoes, peppers and aubergines can aggravate inflammation in some people, especially in cases of rheumatoid arthritis. However, tomatoes contain a compound called lycopene which has been shown in studies to actually reduce inflammation in some people. The lycopene content of tomatoes increases when tomatoes are cooked as opposed to eaten raw, so can easily be consumed as sauces, soups or in casseroles.
WALK, RUN, CLIMB, PLAY–You Can! SUPPORTS FLEXIBILITY, MOBILITY, AND RANGE OF MOTION*
FEEL THE DIFFERENCE
Finally, the next generation in joint comfort, mobility, flexibility, and range of motion. Solgar ® 7 brings together bio-active nutrients that work to create an approach for occasional “tweaks” and joint stressors brought on by exercise, sports, or physical activity.* Available Independent Health Food Stores SOLGAR at VITAMIN AND HERB For your nearest Solgar stockist, essentials for life’s journey visit www.solgar.co.uk *The Vitamin C in this product helps collagen formation for the normal function of cartilage and bones. It also helps to protect cells from oxidative damage (stress). Food supplements should not be used instead of a varied balanced diet and a healthy lifestyle.
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Meals that can heal Ginger zucchini salad The sesame seeds and ginger root in this recipe are a super duo for fighting inflammation and add an Asian flavour to the salad greens. Create the zucchini and carrot ribbons with a vegetable peeler to let them soak up the dressing. MAKES 2 SERVINGS
INGREDIENTS • 3 small zucchini, cut into wide ribbons 1 large carrot, cut into wide ribbons 50g package of natural pickled ginger root or 1 tbsp (15ml) fresh ginger root, chopped 1 tbsp (15ml) toasted sesame oil 1 tbsp (15ml) chia, flax, hemp, perilla or sacha inchi seed oil 1 tbsp (15ml) black sesame seeds 1 tsp (5ml) raw honey 12oz (400ml) adzuki or pinto beans, drained and rinsed METHOD 1. Toss all ingredients in a large bowl until mixed.
Foods to avoid
2. Divide between two plates and enjoy.
Phillippa J. Newman (www. homeopathycheshire.com) takes a look at some foods which may trigger inflammation in the body
Recipes taken from Meals That Heal Inflammation by Julie Daniluk, RHN (£18.99, Hay House).
Warming quinoa porridge
This hot cereal takes just a few minutes to prepare. The spices are wonderful for soothing the digestive tract and reducing inflammation. For extra creaminess serve with almond or coconut milk. MAKES 2 SERVINGS
INGREDIENTS • 2 cups (500ml) filtered water • 1tsp (5ml) cinnamon • ½ tsp (2.5ml) cardamom powder • ¼ tsp (1ml) nutmeg • ¼ tsp (1ml) turmeric • 1tbsp (15ml) raw honey or five drops of stevia extract liquid • ½ cup (125ml) apple, diced • ½ cup (125ml) blueberries (if frozen, add before quinoa to thaw) • ¼ cup (60ml) chopped almonds or hemp seeds
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alcohol consumption is fine and in some cases can offer health benefits (e.g. red wine), drinking alcohol in excess can trigger inflammation, especially of the brain and liver.
Red meat (especially processed meats) – Ingestion of red meat can trigger the production and release of antibodies in the body due to most red meat containing a compound our body doesn’t naturally produce. This can cause an inflammatory response in the body.
Foods high in sugar including refined carbohydrates which break down to sugar quickly in the body including white bread, white pasta and white rice can all result in increased inflammation. Sugar can cause the immune system to become over stimulated and can trigger inflammation in the stomach, bowel and brain.
• ¾ cup (185ml) rolled quinoa flakes
• ¼ tsp (0.5ml) grey sea salt or pink rock salt
Alcohol – Although small and moderate
METHOD 1. Boil the water in a small saucepan. Add the rolled quinoa and stir for two to three minutes. 2. Remove from heat and mix in the spices, raw honey, apple, blueberries and almonds.
Dairy products – Especially cow’s dairy which can be an allergen for many people due to the components of it been difficult to digest. This can cause stomach and bowel inflammation in some people and can mimic IBS-type symptoms.
Getting the balance right Our Molkosan® family has expanded; we now have Molkosan Original, Molkosan® Vitality and our newest member, Molkosan® Fruit Digestion. All three are natural, lacto-fermented whey drinks, rich in L+ lactic acid. ®
So, here it is - Molkosan Fruit Digestion. Like the rest of the family, 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.
Molkosan Vitality is a little different to the others in that it is a powdered drink enriched with soluble fibres. It is available in a 275g tub but also in handy daily sachets, ideal if you’re travelling.
•• •• ••
Handy powdered form Rich in L+ lactic acid Made from organic milk Lactose free Low Calorie Vegetarian Society approved
Source of calcium – contributes to the normal function of digestive enzymes Daily tonic for digestive balance Rich in L+ lactic acid Lactose & Gluten free Vegetarian Society approved
Not forgetting, the first in the range - Molkosan Original, one of Vogel’s earliest food products, recommended as a basic functional food - For those that prefer the original taste.
Available from health food stores. Please visit our website or call our helpline for more information.
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0845 608 5858
• •• ••
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Do try: Rio Amazon Cat’s Claw What’s Cat’s Claw? It is a climbing vine from the Peruvian Amazon. Its bark and root has been used by the Ashaninka people of the rainforest for at least 2,000 years to support the immune system and maintain healthy joints. Rio Amazon Cat’s Claw combines Cat’s Claw bark with cinnamon, ginger and cardamom for a soothing, warming tea How much? £6.99 for 40 teabags Available from? All good independent health food stores. Visit www.riohealth.co.uk
Joint problems? Try Terranova Glucosamine, Boswellia & MSM Complex Tell me more! This specially designed formula is for active, ageing or injured people and can really make a difference in maintaining healthy joints. The product contains anti-inflammatory boswellia resin, nettle, turmeric root, ginger rhizome and root to prevent swelling around the joints as well as antioxidant-rich celery stalk and leaf and stabilised rice bran. As with all Terranova products, the emphasis is on holistic synergy within the formulas which are created with ethically sourced ingredients and are suitable for both vegetarians and vegans. Available from? Independent health food stores. Visit www.terranovahealth.co.uk
Have you tried? Pharmepa® Restore & Maintain™ from Igennus Healthcare Nutrition Why so good? The omega-3 fat EPA is the body’s first line of defence against uncontrolled inflammation, which can lead to mood and developmental disorders, heart and metabolic disease and conditions affecting joints and skin. Pharmepa® STEP 1: RESTORE provides a loading dose of 1,000 mg pure EPA omega-3 for three months to restore balance, while Pharmepa® STEP 2: MAINTAIN introduces omega-6 GLA from organic evening primrose oil and vitamins B5, D3 and E for long-term maintenance Available from? Your local health food store or online at shop.igennus.com
LOVE GREAT BUYS AT YOUR HEALTH STORE
Wise buy! Symprove delivers friendly bacteria to your gut in the right way What’s so different? This live and activated multi-strain drink has a unique delivery system (UDS™) to protect the bacteria from stomach acids and bile salts. It’s non-dairy and gluten-free How can I use it? Three months is recommended for first-time users. One daily 50ml shot delivers at least 10 billion ‘ready-to-work’ live bacteria Available from? Independent health food stores or online at www.symprove.com
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Wise buy! 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% every year. Joints stiffen. By 45, collagen levels reduce by up to 30% Available from? All good independent health food stores. Visit www.arthrovite.com or call 0800 0181 282
What’s this? Paradox Omega Liquid/Capsules from Paradox Omega Oils Ltd Why should I try it? Paradox is a unique blend of omegas-3, 6 and 9 with powerful antioxidants helping to reduce inflammation naturally. Inflammation is the root cause of many degenerative diseases and by taking a natural anti-inflammatory like Paradox there are no nasty side effects Tell me more! Paradox also contains natural vitamin D, contributing to the maintenance of normal bone health Available from? Independent health food stores, Holland and Barrett and www.paradoxoil.com
Try this for digestion! Thompson’s Slippery Elm Food, a soothing, easily digested beverage How does it work? Slippery Elm absorbs many times its own weight in liquid and forms a mucilage with other foods or drink, which is then easily digested. It also lines and protects the intestinal walls Who’s it for? Especially suitable for those with digestive disorders or sensitivities, or those convalescing – it can be made into a tasty morning porridge or a nourishing hot drink to help unwind and relax into sleep How much? Not much! RRP £5.49 for 454g box Where do I buy? From health stores or Sunshine Health Supplies, Stroud GL5 1JL. Tel: 01453 751395
1 0 0 % N AT U R A L G R A I N F R E E E N E R G Y Nuts, unsweetened fruit and almond oil, thatâ€™s it! Coldpressed & Handmade in a Great British Kitchen No gluten, grains, refined sugar, soya, vegetable oil or dairy W O R K O U T F U E L great pre and post training
DO WHAT WE ARE BUILT TO DO The key premise of the paleo lifestyle is eating the foods our bodies were designed to eat for thousands and thousands of years of evolution.
70% of our calories come from foods we wouldnâ€™t normally have consumed. We humans ate real foods which were hunted and gathered in their natural state (meat, fish, vegetables, fruits, nuts and seeds). Then came advances in modern technology and we made other forms of foods (grains, dairy, processed and now GM foods) which are not easy for our bodies to digest and handle and are the leading causes of many of our modern day diseases. Available from your local nutrition and healthy lifestyle retailer. Call Tree of Life on 01782 567100 for your nearest stockist or visit: www.treeoflife.co.uk
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Independent health store advice on summer drinks ideas
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 Claire Dearnley, manager of Millies Fresh and Organic in Leeds
s the weather turns warmer many of us will no doubt be enjoying picnics and outdoors dining. There are plenty of healthy food options to choose from, such as salads made with fresh, seasonal ingredients, but it can sometimes be a challenge to find healthy summer drinks.
Healthy alternatives Your local independent health store offers a wide range of healthy alternatives to fizzy, sugary drinks for people who are watching their sugar intake. Coconut water is a very popular drink with our customers as it is very good for hydrating the body and replenishing fluids and electrolytes. Great for the summer when the temperate rises and we tend to sweat a bit more. It is available in a range of flavours from plain to tropical fruit, acai and pomegranate. Other popular options include aloe vera juice, which is packed with nutrients, and kombucha which is a naturally fermented tea. Herbal teas are another refreshing summer drink option – the berry and citrus flavours are particularly good during the warmer weather. Organic fruit cordials make a great summer drink when diluted with water and come in a range of fruity flavours. However we would recommend that you check the labels for the sugar content. Customers are always welcome to ask in-store as we can advise on the best options and steer people towards the healthiest choices. One of the simplest and healthiest drinks options is of course water. Served with ice, you could always add a slice of lemon or lime to it to add a bit of flavour. 38
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Fresh juices We serve a range of fresh fruit and vegetable juices in our store, which are particularly popular during the summer months. As we are now being encouraged to eat seven portions of fruit and vegetables, this is a great way of getting more nutrients in your diet. We’ve actually found that a lot of our customers are asking for 100 per cent vegetable juices, possibly because they are watching their sugar intake. Popular combinations include carrot, beetroot and ginger or kale, spinach and celery. We also add in shots of spirulina, chlorella or wheatgrass for a really healthy drink that
will also help to boost your energy levels. It’s quite simple to make your own juices at home using a juicer and many of our customers go on to do this, after being inspired by our offerings. We also stock ready-to-drink vegetable juices such as beetroot and carrot as well as mixed varieties. There are plenty of options to suit all tastes and pockets, so be sure to ask in store!
MILLIES FRESH AND ORGANIC illies is based at 109 Vicar Lane, • MLeeds, and was established five years ago by owner Geoff Millington. This family-run store stocks fresh and organic produce, vitamins and supplements, sports nutrition, natural beauty products, eco cleaning products and much more. Customers can also sample a range of healthy dishes from the award-winning deli counter or experience some pampering in the beauty salon. A team of consultants are on hand to offer advice and support to customers, and regular in-store days are held, whereby experts visit the store to offer advice on all aspects of health and wellbeing. find out more, visit www.milliesleeds.co.uk, call 0113 242 9217 or send them an email • Tatoinfo@milliesleeds.co.uk
Claire is a fan of Your Healthy Living because: “I find it really helps me to keep up to date with new products and our customers (and staff) love having something interesting to read in-store, whilst they sit and have something to eat from our cafe!”
Infused with goodness Producing the highest quality herbal and fruit infusions since 1920 Team of expert tea blenders Only the finest 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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The Slendier way! W
hen Ray Haven began to gain weight, despite multiple diets and attempts to slim down, his wife Mai decided it was time to take action. Motivated by her husbandâ€™s expanding waistline, Japaneseborn Mai introduced konjac to their diet. This was a food she grew up with in Japan and is a staple vegetable in most Asian diets. Before long, Ray had lost 10 kilos in weight and Mai had begun to realise the potential of this fibre-rich vegetable. Inspired by her passion for food and commitment to hard work, Mai and Ray took a leap of faith and sold their Australian home in order to develop a konjac-based range of products.
Introducing the range The Slendier brand encompasses five pre-cooked, organic konjac-based products: Slendier Spaghetti, Angel Hair, Fettuccine, Noodles and Rice Style. All products are gluten-free, low in calories and carbohydrates, fat-free and high in fibre â€“ making them a popular choice for people looking to lose weight, and for people suffering from coeliac disease, vegans or those looking to simply maintain a balanced diet. The Slendier product range offers an alternative to traditional rice, pasta and noodles, enabling you to still indulge in the foods you love. Packed full of fibre, the organic pasta, noodles, rice style and fettuccine dishes promote cleaner eating.
Soy ginger beef with noodles Serves 2 people Ingredients 250g sliced rump steak 250g Slendier Wok Ready Noodles 2 tsp olive oil 1 clove of garlic, crushed 2 bunches of bok choy, halved and washed 50g snow peas, trimmed 5cm piece of ginger, grated thinly 100ml soy and ginger stir fry sauce Nutritional facts per serving Kcal: 365, carbs: 7.6g, proteins: 43.6g, energy: 1570 kJ, sugar: 7g, fat: 15.8g, saturated fat: 3.6g, sodium: 429mg
Method 1. Prepare the Slendier Noodles as per pack instructions. 2. Heat a wok or large frying pan over a medium to high heat. Add one teaspoon of oil to the wok and stir fry the beef, garlic and ginger for two minutes, browning well. Remove and set aside. 3. Add the remaining oil to the wok and stir-fry the vegetables for two minutes until they are a vivid green. 4. Add the noodles to the wok and toss until heated through (two minutes). 5. Return the beef to the wok, along with the stir-fry sauce, and toss through for one minute. 6. Serve immediately.
Available from your local nutrition and healthy lifestyle retailer. Call: 01782 567100 or visit www.treeoflife.co.uk to find your local stockist. 40
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Juice on! Sally Wisbey, Your Healthy Living’s regular smoothie columnist, discusses the benefits of juicing
uicing fruit and vegetables is a great way of getting maximum vitamins, minerals and enzymes into your body. Recently, health experts have suggested that we should raise our ‘five-a-day’ to seven to 10 portions to keep us healthy, so this is a good way of maximising your fruit and vegetable intake. It’s particularly good for adults or fussy children who don’t really eat many vegetables as these can be disguised quite well.
Getting started If you are looking to detox, then juicing is a good way to start as it gives your digestive system a rest but it isn’t a good long-term way to lose weight, which some people believe. Juicing fruit alone can be very high in sugar, albeit natural, so it can have the reverse effect on weight loss so don’t be fooled into thinking all juices are super-healthy. The key is to ensure you include vegetables in your juice as this helps to balance out the sugar in the fruit, making it more alkalising. Green juices are the best as these are full of antioxidants and less sugar, so be sure to include ingredients such as apples, pears, celery, lettuce, spinach, kale and cucumbers.
Choosing a juicer There are several types of juicers on the market with different pros and cons. Centrifugal juicers are great for anyone who is new to juicing as well as anyone who juices regularly as they are quick and easy to use. They have a sharp disc that spins and pushes the juice through a fine strainer. They can be inexpensive and can range from around £20 to over £200. Centrifugal juicers can sometimes make it tricky to juice leafy greens and can often leave a lot of pulp, but in my experience the more you spend the better it juices. Masticating juicers are also known as slow juicers, single gear or cold press
juicers. They ‘chew’ or masticate produce by grinding and squeezing out the juice, therefore producing more juice and less pulp. They are also good for people who juice regularly and can juice most fruits and vegetables including wheatgrass and even nuts. These can cost a lot more than centrifugal juicers so are good for people with a larger budget. Average cost is around £150 to £300. Another option is the twin gear juicer, whereby two gears press together to extract juice. These are the top of the range juicers, but they are very expensive and can range from £200 to over £1,000.
Here is a simple juicing recipe to get you started. Although it contains vegetables, it is quite sweet so you can’t taste the veg:
INGREDIENTS • 1 apple • 1 pear • 1 kiwi • Juice of half a lemon • 1/3 cucumber • One inch piece of ginger • Small handful of spinach
To find out more about Sally, visit www.sallywisbeynutrition.co.uk or follow her on Twitter: @wizznutrition 42
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Pomegranate perfection This delicious summer drink combines the flavours of pomegranate, aronia berry and mint for a refreshingly good taste Ingredients 1 sprig of mint 1tbsp pomegranate seeds Â˝ lime 100ml pomegranate juice 100ml sparkling water 20ml Molkosan Fruit Digestion Ice to serve
Method 1. Tear up the sprig of mint. 2. Add the torn mint and pomegranate seeds to a glass. 3. Cut the lime into two quarter wedges. Squeeze the juice of one of the quarters into the glass with the mint and pomegranate seeds. 4. Add the pomegranate juice, sparkling water and Molkosan Fruit Digestion to the glass. 5. Stir well
A.Vogel Molkosan Fruit Digestion has a
deliciously fruity taste, thanks to the juices of the aronia berry and the ever-popular pomegranate. The product contains lacto-fermented whey, containing L+ lactic acid. It also has the added benefit of calcium, which contributes to the normal function of digestive enzymes and is free from lactose and gluten.
Available from your local health store For further information, please visit www.avogel.co.uk or call our helpline on 0845 608 5858 44
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6. Add ice and garnish with the mint and remaining lime wedge. Enjoy!
Do try: Manic Organic ambient 100 per cent pressed juices Why so good? These 100 per cent pressed organic fruit and vegetable juices in 25cl PET bottles are free from preservatives and concentrates. With four delicious and unusual flavours: Orange & Carrot, Pineapple & Lime, Apple & Cherry and Pear & Ginger, this vibrant, contemporary brand has undergone a fantastic redesign! Available from? Independent health food stores. Call 01473 89011 or visit www.jameswhite.co.uk
LOVE GREAT BUYS AT YOUR HEALTH STORE
What’s new? Beetactive and BlueberryActive are now available in 500ml (16 serving) bottles! Tell me more! These products grew in popularity throughout 2013 and, with demand growing from both consumers and health store owners alike, these 500ml bottles offer a more convenient and money-saving alternative to the 210ml bottles seen on the shelves. The 500ml bottles are being rolled out now, so keep an eye out at your local health food store How much? £11.49 for BeetActive and £23.49 for BlueberryActive Available from? www.CherryActive.co.uk and health food stores
Wise buy! Optima’s Sour Cherry Juice contains only 100 per cent Montmorency Cherry Juice Tell me more! The juice is carefully processed without sweeteners or flavours to ensure the original nutritional profile and extremely high ORAC value is retained What is ORAC? Oxygen Radical Absorbance Capacity is a measure of antioxidant potency and measures how many oxygen radicals a specific food can absorb and deactivate Available from? Independent health food stores and Holland & Barrett. Visit www.optimah.com
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time out! Take
All the clues in our crossword can be found by reading this month’s magazine. If you get stuck though, the answers are at the bottom of the page. 1
Across 1 Herbalists describe this herb as being ‘as comforting as a mother’s hug’ (7) 2 Therapy devised by Dr Jimmy Scott in 1978. Health…? (11) 3 …Q10. A nutrient which plays a unique and key role in energy production (8) 4 This month’s cover star, TV presenter Gaby…? (6) 5 This type of water is particularly good for hydrating the body and replenishing fluids (7)
While Britain is a nation of tea drinkers, we are increasingly looking for healthy alternatives such as green tea. Not only does green tea taste delicious, but it is high in natural antioxidants and flavonoids which are thought to protect the body and are also linked to weight loss as part of a balanced, healthy diet. The range of green teas from Clipper is Fairtrade certified and also includes organic and decaffeinated varieties, as well as a number of teas subtly enhanced with natural fruit and herb flavours. • For more information, visit www.clipper-teas.com
Down 1 This is vital for rebuilding the body’s tissues (7) 2 A climbing vine from the Peruvian Amazon which has anti-inflammatory properties (4,4) 3 Japanese red reishi is rich in unique phytonutrients such as beta-glucans and ....... acids (9) 4 This type of grain is a good quality carbohydrate (6) 5 Found in our intestines, this helps to reduce inflammation and is seen to regulate the immune system to support a healthy, balanced immune response (3,5)
This month’s Editor’s Choice product is Bio-Kult Infantis. This advanced multi-strain formula is specifically for infants and 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. The formula comes in an easy-to-use sachet and does not contain artificial colours, flavours or preservatives.
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Crossword answers: Across: 1. Vervain 2. Kinesiology 3. Coenzyme 4. Roslin 5. Coconut Down: 1. Protein 2. Cat’s claw 3. Ganoderic 4. Millet 5. Gut flora
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Introducing Clipper’s five new fabulous fruit infusions, available in
dinky packs of ten individuallywrapped envelopes. Showcasing some wonderful flavour combinations, including Strawberry & Rhubarb,
Blackcurrant & Blueberry and Cranberry & Raspberry, these caffeine and caloriefree sweet treats allow consumers to flirt with as many blends as they fancy, before finding the ones they love!
Clipper’s seven new fuso lines offer the fantastic taste of loose leaf
tea, without having to dig out the strainer! The range includes three
new organic flavours infusions, Raspberry Burst, Blueberry & Elderberry and Apple & Rhubarb. There are also four Fairtrade Green Tea blends, combining the finest green tea with classic flavours such as mint,
strawberry and lemon. All of these come in beautifully designed packs which make them perfect for giftgiving or for taking pride of place on the kitchen counter!
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Your Healthy Living magazine is the UK's number one free, healthy lifestyle magazine. This is the May 2014 issue.