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Your shape up plan for summer Delicious veggie recipes to try today
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Essential vitamins and minerals that everyone should take
Strategies to beat exam stress
Kate Quilton
“Healthy eating is incredibly important”
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Expert advice on free from flours, fitness tips and tricks, positive thinking and mindfulness, fantastic competition prizes, plus the latest natural health news and research 26/04/2018 15:45
70% OF YOUR IMMUNE SYSTEM IS IN YOUR GUT MAKE SURE YOURS IS UP FOR IT WITH A FULL RANGE OF DIGESTIVE CARE SUPPLEMENTS, LIVE BACTERIA, FIBRE AND ENZYMES FROM THE BRAND YOU TRUST.
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healthyliving 16
Your health 4 Health News: All the latest news and research from the world of natural health and wellbeing
May 2018
12
22 42
12 Celebrity Health: TV presenter Kate Quilton talks to YHL about her favourite superfoods and shares her top dietary tips for healthy living 28 Your Health: The must-have supplements everyone should consider taking 36 Your Health: Natural ways to tackle exam stress
Yours for free 5 Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!
Your living 18 Your Wellbeing: Spas, therapies and allround pampering 20 Your Mind: Mindfulness, positivity and upbeat thinking 22 Your Look: How to shape up for the summer the natural way 40 Your Body: Expert tips for improving your swimming technique
Your food 42 Your Food: Celebrate National Vegetarian Week with these great veggie recipes
Your experts
Hello...
It’s that time of year when exam season is looming and many teenagers and young people will be feeling the pressure to excel. It’s a stressful time for all the family, and a time when good nutrition is absolutely key. If you are the parent of a stressed-out student, turn to page 36 to read our expert tips. Our other features this month include our guide to shaping up for the summer, on page 22, plus the ultimate guide to the must-have supplements everyone should consider taking, on page 28. Our celebrity interview this month is with Kate Quilton, who shares some of the insights she has learned from presenting the TV shows Superfoods: The Real Story and Food Unwrapped. Our recipes this month include some delicious veggie delights, to commemorate National Vegetarian Week from 14 to 20 May, while our in-store expert gives us the lowdown on free-from flours, for all you keen home bakers. As usual, we have some great giveaway prizes, so make sure you enter to be in with a chance of winning. And do follow us on social media – Twitter, Facebook and Instagram. Wishing you good health,
16 Health Q&A: Our experts answer your questions on getting better sleep, improving energy levels and exercising on a vegan diet 38 Your In-Store Advisor: Independent health store advice on free-from flours from Earth Natural Foods in London
Liz Parry | Your Editor
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THE TEAM EDITOR Liz Parry liz@jfnproductions.co.uk • PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk GROUP AD MANAGER Heidi Thoday heidi@jfnproductions.co.uk PRODUCTION Kirsten Butler copy@jfnproductions.co.uk DESIGN Anthony Sihapanya anthony@jfnproductions.co.uk • MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk
Official magazine of Tree of Life, natural health suppliers.
Your Healthy Living magazine is distributed through the largest wholesaler in the natural products industry, Tree of Life. Should retailers require more copies, simply use order code 0003 and these will be delivered subject to availability. Your Healthy Living, JFN Productions Ltd, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. © 2018 Published by JFN Productions Ltd. Information in Your Healthy Living Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle. Follow us on Twitter: @YHLMag
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Health News
Lack of sleep leads to obesity in youngsters
Children who get less than the recommended amount of sleep for their age are at a higher risk of developing obesity. Research at the University of Warwick has found that children and adolescents who regularly sleep less than others of the same age gain more weight when they grow older and are more likely to become overweight or obese. The researchers reviewed the results of 42 population studies of infants, children and adolescents aged from 0 to 18, which included a total of 75,499 participants. Their average sleep duration was assessed through a variety of methods, from questionnaires to wearable technology. Participants were followed up for a median period of three years and changes in BMI and incidences of overweight and/or obesity were recorded over time. At all ages, those who slept less gained more weight and overall were 58 per cent more likely to become overweight or obese. One of the co-authors, Dr Michelle Miller, Reader of Biochemical Medicine, Health Sciences, Warwick Medical School said: “Being overweight can lead to cardiovascular disease and type-2-diabetes which is also on the increase in children. The findings of the study indicate that sleep may be an important potentially modifiable risk factor (or marker) of future obesity.” The findings were published in the journal Sleep.
Health
NEWS Read more health news at www.yourhealthyliving.co.uk
New study shows being in nature increases happiness
Editor’s Choice your
healthyliving
This month’s editor’s choice product is Nourkrin®, the original hair growth supplement. It’s a safe, natural, drug-free formulation to nourish the hair and support the Hair Growth Cycle. Working with the body’s natural Hair Growth Cycle, Nourkrin® works to reduce excess shedding and promote new hair growth, helping to restore your natural beautiful hair.
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This June, The Wildlife Trusts’ 30 Days Wild challenge will encourage thousands of people across the UK to make their neighbourhoods wilder – to help wildlife and get communities sharing the joy of the wild. The theme this year is all about helping wildlife in your neighbourhood, from carving hedgehog holes in fences to putting up bird and bat boxes and doing a local litter pick. Academics at the University of Derby, who have monitored the challenge since it began in 2015, have discovered that spending time in nature makes us feel good. Dr Miles Richardson, Director of Psychology, University of Derby explains: “Tuning-in to the everyday beauty of nature becomes part of a journey which connects us more deeply to the natural world. As people’s appreciation of natural beauty increases, so does their happiness. We respond to beauty – it restores us and balances our emotions. This, in turn, encourages people to do more to help wildlife and take action for nature.” To sign up to the challenge, visit www.wildlifetrusts.org/30DaysWild Facebook “f ” Logo
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Your Giveaways ALL NATURAL
CBD oil CBD, shortened from Cannabidiol, is one of around 100 cannabinoids (compounds) found in the cannabis plant. It is completely legal, all natural, farmed without pesticides and produced using the most expensive CO2 method to extract the purest oil. We have six bottles of healthstrong CBD Oil 300mg, (10ml) to give away, worth £19.99 each. DRAW CODE: YHL-CBD-0518
NO SUN EXPOSURE!
Natural self tanning Green People Self-Tan Lotion is non-streaky, sweet-smelling and certified organic. It’s fast, flexible and lightly scented with natural essential oils such as rosehip, sandalwood and geranium. Quick drying and non-greasy, a natural-looking tan should appear within two to three hours. We have five to give away worth £19 each.
WIN!
DRAW CODE: YHL-GREEN-0518
FREE PRIZE DRAWS ££££s worth of fantastic health products to be given away this month. Enter the free draws today!
STAY ACTIVE
With Phytodol joint care cream Phytodol Joint Care Cream contains glucosamine, MSM, ginger, arnica and zedoary oils, as well as cinnamon, to help maintain healthy joints and muscles. It works directly on the affected area with a non-stain formula. All active ingredients are natural and you can apply it as many times as needed. We have 18 Phytodol creams to give away, worth £12 each. DRAW CODE: YHL-PHYTODOL-0518
ESSENTIAL NUTRIENTS
Hair and nail supplement
EVERYONE WINS!
Natural health products Good Health Naturally stocks a wide range of supplements and natural health products such as MaxiFocus, the Krill Miracle and Magnesium Oil Ultra. Six winners will receive a £50 voucher to spend in the online store, plus every entrant will win a £5 voucher off a £15 spend. DRAW CODE: YHL-GHN-0518
Reseed R21 Complete Hair and Nail Health Food Supplement is packed with 21 essential minerals and micro nutrients which promote natural hair growth and scalp health. It includes selenium, 900 mcg of pure biotin (1,800 per cent RDA), OptiMSM sulfur – a principle building block of hair itself – plus 17 other vitamins and essential minerals. We have 10 one-month supply packs to give away, each worth £48. DRAW CODE: YHL-RESEED-0518
HOW TO ENTER CLOSING DATE: 30 June 2018 WEB
Just visit www.yourhealthyliving.co.uk
Or email win@jfnproductions.co.uk
and enter your details and the Free Draw Code (eg YHL-RESEED-0518) with the Free Draw Code (eg YHL-RESEED-0518) in the email subject box.
POST
Or post your name and address
with the Free Draw Code (eg YHL-RESEED-0518) to: Reader Offers, Your Healthy Living, JFN Productions, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN. (Entries on postcards or sealed envelopes only please.) Also, please note that you can enter multiple giveaways on one postcard.
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. 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 JFN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. For full terms and conditions visit www.yourhealthyliving.co.uk Follow us on Twitter: @YHLMag
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May 2018 www.yourhealthyliving.co.uk
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Health News
THE
A TO Z OF NUTRITION
H
is for vitamin H…
“Vitamin H (biotin or vitamin B7) is a little known water soluble vitamin,” explains Mani Norland, principal of the School of Health (www. schoolofhealth.com). “It plays a vital role in maintaining and improving the condition of our hair, skin, nails and also supporting our blood sugar levels through the metabolism of glucose. It is known as vitamin H after the German words Harr and Haut, meaning skin and hair. We cannot synthesise it in our bodies, so a small daily intake is essential. Dietary sources include almonds, sweet potato, oats, tomatoes eggs, walnuts and salmon.”
Bad news for ‘night owls’ “Night owls” – people who like to stay up late and have trouble dragging themselves out of bed in the morning – have a higher risk of dying sooner than “larks,” people who have a natural preference for going to bed early and rise with the sun. These were the findings of a new study from the University of Surrey and Northwestern Medicine in Chicago. The researchers examined the link between an individual’s natural inclination toward mornings or evenings and their risk of mortality. They asked 433,268 participants, aged between 38 and 73, if they are a “definite morning type” a “moderate morning type” a “moderate evening type” or a “definite evening type.” Deaths in the sample were tracked up to six and a half years later. The scientists discovered that owls have a 10 per cent higher risk of dying than larks. They also found that owls had higher rates of diabetes, psychological disorders and neurological disorders. “This is a public health issue that can no longer be ignored,” said Malcolm von Schantz, Professor of Chronobiology at the University of Surrey. “We should discuss allowing evening types to start and finish work later, where practical. And we need more research about how we can help evening types cope with the higher effort of keeping their body clock in synchrony with sun time.” The study was published in the journal Chronobiology International.
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Celebs back fundraising campaign for MS The MS Society has launched a new campaign to help raise money to fund cutting-edge research into the condition. As part of the Kiss Goodbye to MS campaign, the public are being encouraged to give up their favourite ‘guilty pleasure’ throughout the month of May in return for donations to the charity. Made in Chelsea star Jane Felstead and gold medal-winning Paralympian Kadeena Cox (pictured here) both have MS and are spearheading the campaign by giving up their favourite treats. MS affects over 100,000 people in the UK, but three times as many women as men are affected, and those in their twenties and thirties are most likely to be diagnosed. Anyone interested can sign up on the MS Society website at www. mssociety.org.uk/kissgoodbyetoMS and name their guilty pleasure using the hashtag #KissGoodbyetoMS
41%
… of kids are managing to eat their five-a-day of fruit and veg. Source: The It’s Pepper Time campaign.
Survey shows kids’ concerns over air pollution
A new survey has revealed that over two fifths (43 per cent) of children living in urban areas are concerned about the levels of air pollution near their school. A YouGov poll, carried out for Sustrans, the walking and cycling charity, surveyed over 1,000 children aged six to 15 years old about their attitudes towards air pollution and the actions they think should be taken to help clean up the air. More than one in three (38 per cent) of those surveyed think that encouraging more people to cycle, scoot or walk to school is the best way to help to reduce levels of air pollution, while a further 16 per cent feel that reducing the number of journeys taken by car would play the greatest role. The survey was released to launch the Big Pedal 2018 (23 April – 4 May), the UK’s largest schools competition to encourage more young people to cycle, walk and scoot to school.
www.yourhealthyliving.co.uk May 2018
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Health News A.Vogel Recipe of the month
GIVE GOOD HEALTH A GO! Discover our wide range of all-natural health solutions, designed specifically for everyday maintenance and serious health recovery
Butter bean broccoli Ingredients n 100g purple sprouted broccoli n 10g pine nuts, toasted n 1 shallot, diced n 1 garlic clove, crushed n ¼ red chilli, finely diced n 1 tsp olive oil n Sprinkling of Herbamare seasoning n Freshly ground black pepper n 50g cooked butter beans n Zest and juice of half a lemon Method 1. Wash and trim the broccoli and cut into 2cm pieces. Blanch in boiling water for 3 minutes, then drain and leave to cool. 2. Next, in a dry non-stick frying pan, add the oil and sauté the shallot, garlic and chilli, shaking the pan so that they don’t stick and season with the Herbamare and black pepper. 3. When they are soft, add the butter beans and lemon zest. 4. Mix well and sauté for a further 3 minutes. 5. Add the broccoli, mix well and drizzle with the lemon juice, 6. Top with the pine nuts, serve and enjoy! Fancy some more easy to make, tasty recipes? Join the Biotta 7 Day Juice Boost; a free feel-good, nutritiously complete plan. www.avogel.co.uk/juice-boost
Statins: the natural alternative
Many people are prescribed statins in order to help lower their cholesterol levels, but increasing numbers of people are now looking for a natural alternative. Nutritionist Anica Sarkin, from leading health store retailer Revital, sheds some light on a new natural health option. “In order to reduce cholesterol levels in a more natural way, the most effective compounds are red yeast rice, Co Q10 and plant phytosterols,” says Anica. “Red yeast rice works similarly to statins but with fewer side effects; it inhibits synthesis of cholesterol in the liver, which in turn lowers cholesterol. Co Q10 is a compound naturally produced by the body that reduces plaque build-up in the arteries. It can also help with statin side effects. And plant sterols reduce absorption of dietary cholesterol.” Turn to page 28 to read more about the must-have vitamins and minerals everyone should take! Follow us on Twitter: @YHLMag
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Whether you are looking for something specific, such as to maintain: normal vision (MaxiFocus), brain & heart (The Krill Miracle), thyroid function (Nascent Iodine) and normal hair & nails (Ionic Selenium), immune system (Daily Immune Protection) OR just generally want the best multivitamin (Active Life Caps), the most powerful serrapeptase (SerraEnzyme 250,000iu) or the most absorbable magnesium (Ancient Minerals),… go check out our online store. • Established 15 years • Unique Formulations • Orders Dispatched Same Day (before 1pm) • High Quality Products • Professional Strength
EXCLUSIVE OFFER FOR YHL READERS THROUGHOUT MAY
10% OFF
Get 10% off at Good Health Naturally when you use code: YHL7169
Call us today 03337 777 333 (local rate call) or order online www.GoodHealthNaturally.com May 2018 www.yourhealthyliving.co.uk
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Health News
My Little Sous Chef by Caterina
Diary date
ty tox Health Beauen 12 May – The De rd Ga d le al W ld Day at Archerfie thian Lo st Ea n, to rle Di gest and
of the big This event will see some living, beauty and brightest names in healthy pertise at a packed nourishment share their ex, body and soul. There all-day celebration of mindenjoy a relaxing beauty will be the opportunity to hy vegan and vegetarian treatment, tuck into healt ducers, and find out dishes from specialist pro r yoga, pilates, reiki and about the benefits of powe spinning. garden.com/whatson/ www.archerfieldwalled detox-health-beauty-day
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Subscribe now and receive a free gift! When you subscribe to Your Healthy Living for a year, or £19.95, you will receive a great free gift – a JĀSÖN SPF45 Family Sunscreen worth £12.99. The non-greasy, waterresistant formula provides the broad spectrum UVA/UVB protection necessary for the whole family. It is enriched with vitamin E, shea butter and antioxidant green tea extract to nurture and moisturise the skin. Subscribe today at www.yourhealthyliving.co.uk/ subscribe
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Strategies to beat exam stress
Falqul, Francesca Grassi and Laura Pantaleone (£22) This tandem cookbook enables parents and children to cook together and create delicious, healthy meals for the whole family. The grown-up book contains detailed ingredients, instructions and photography while the kids’ book contains fun, simple illustrated steps.
BOOK SHELF
We take a look at some of the newest natural health reads
Can You Die of a Broken Heart? by Dr Nikki Stamp (£16.99,
Murdoch Books) This new book explains how stress, food, fat, exercise, depression, sleep, love, gender, nutrition and genetics can all play a part when it comes to heart health, so you can do your best to understand the importance of keeping your body and mind as healthy as possible.
Botanical Brain Balms: Medicinal plants for Memory, Mood and Mind by
Nicolette Perry & Elaine Perry (£14.99, Filbert Press) In this authoritative and accessible guide, the authors, who are experts in plant medicine and neuroscience, recommend 56 plants for a range of conditions from those that relieve insomnia to those that give an energy boost as well as those that maintain and protect the brain.
App of the month People often say that they get much more from a personal training session than by doing a group class. So, if you prefer to work out with a trainer but want a bit more flexibility, then downloading TruBe might be useful. This nifty app allows you to book one-to-one sessions (or for you and two friends) with as little as two hours’ notice at a location that suits you. All the trainers are fully qualified and thoroughly vetted so you know you’re in good hands. For more information visit https://trubeapp.com
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You’ll Love in-store essentials Naturally good! Delicious Panda Raspberry Liquorice is
made with real raspberry purée providing a natural punch of fruity flavour. Tell me more! The all natural Panda traditional recipe dates back over 90 years and to this day remains free from artificial flavours, colourings and preservatives, making this liquorice suitable for kids and adults alike. It is suitable for vegetarians and a very popular option for slimmers across the UK. Available in a 200g share bag and a 32g bar – perfect for on-the-go snacking. Available from? Independent health food stores. Visit www.bravurafoods.com
Wise buy! Perfectly fished one by one,
Fish4Ever skipjack tuna sets the highest standards for quality and sustainability. Tell me more! Already a great source of protein and omega-3, it is now the first ever tuna canned in organic virgin coconut oil, with absolutely no chemicals, additives or nasties. Say yes to good fish. Available from? Independent health food stores.
Try this! Cleanmarine For Women is a unique all-in-one omega-3, phytonutrient and vitamin blend specifically designed to offer nutritional support to women aged from 15 to 45. Tell me more! Each capsule is packed with omega-3 krill oil, vitamins B1, B2, B6 and D3, as well as rosemary extract and soy isoflavones. With vitamin B6 helping to regulate hormonal activity and supporting energy production, reducing tiredness and fatigue and vitamin B2 to help maintain healthy normal skin. Available from? Independent health food stores and online. Visit www.cleanmarinekrill.co.uk
You`ll Great buys at your health store
Did you know? Poor diet, antibiotics or simply the stress of modern living can disturb the delicate microfloral environment in the digestive tract. Tell me more! Udo’s Choice Super 8 Hi-Count Microbiotics combats this effect, replenishing gut bacteria. It provides at least 31 billion viable cells at expiry and contains eight bacteria strains that reach the entire digestive system from mouth to lower bowel. The specific strains used in Udo’s Choice Super 8 Hi-Count Microbiotics have been specially chosen for their value to upper bowel health and have been formulated to the appropriate viable count. Available from? Independent health food stores and online. Visit www.udoschoice.co.uk
What’s this? Pukka Organic Lean
Matcha Green Tea is a unique blend of oolong and matcha designed to ignite your inner fire. Tell me more! Let the art of oolong and the finest green matcha get to work on your body with a flash of spicy ginger, cinnamon and wild triphala fruits combined with the finest fennel in this extra special tea. Available from? Your local independent health food store. Visit Pukkaherbs.com 10
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Sugar-free delights! Free From Fellows™ is a wonderful and welcomed new line up of the
UK’s favourite confectionery products (Gummy Bears, Cola Bottles and Midget Gems) but with a wonderful twist – they are made without sugar! Tell me more! Bravura Foods have also chosen to make these yummy treats without gelatin, making them suitable for vegans and vegetarians. They are also gluten-free, making them perfect treats for coeliacs too. Free From Fellows gummies are also egg-free, soy-free, GMOfree, nut-free and are free from artificial flavours and colours. Available from? Independent health food stores. Visit www.bravurafoods.com Facebook “f ” Logo
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You’ll Love in-store essentials Have you tried? The Healthstrong CBD range. Why is it so good? Healthstrong CBD oil is a compound
found in the cannabis plant. It is 100 per cent legal and nonpsychoactive and free from THC (which causes a high). It is grown naturally then extracted using CO2, the safest and most expensive method producing the highest quality CBD oil. Independently tested, it is available in 300mg (lightest), 450mg, 500mg, 1,000mg (most CBD) and CBD balm 300mg. How much? From £19.99 to £64.99 for 10ml oil and 30ml balm. Available from? Your local independent health shop. Visit www.healthstrong.co.uk
Have you tried? Life Flo Pure
Magnesium Oil.
Why is it so good? Pure
What’s this? CEIBA Cinnamon Infusions. Why should I try them? Ceiba’s craft brewed cinnamon infusions combine
a delicately refreshing and tropical drinking experience with the great health benefits of cinnamon. 100 per cent natural, low sugar and only 25 kcals per bottle, they are made using the finest Ceylon Cinnamon – a powerful antioxidant with properties known to help regulate blood sugar levels. How much? £2.25. Available from? Independent health food stores, Revital. Visit www.ceibadrinks.com
magnesium oil is a highly concentrated spray scientifically proven to naturally repair and relax your muscles. Easily tolerated, convenient and non-greasy. For muscle cramps, treating pain and migraines in case of stress. Simply spray on your body and massage well into skin. Ideal after showering. Available from? Independent health and beauty stores. Visit www.Solaray.co.uk
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Celebrity Health
“Healthy
eating
is incredibly
important” ©Image of Kate Quilton courtesy of Sam Harris
TV presenter Kate Quilton talks to Liz Parry about her favourite superfoods and shares her top dietary tips for healthy living
T
V presenter and journalist Kate Quilton has presented a number of Channel 4 television series, including Food Unwrapped and Superfoods: The Real Story. The 34-year-old is currently expecting her first child with actor husband James Lance.
It contains a cancer-busting compound called glucoraphanin. We met a guy in the UK who put his survival from prostate cancer down to his daily consumption of broccoli after all other treatments failed – his NHS oncologist agreed. But, it’s important to mention that we also saw patients where it didn’t work at all.
Having a healthy diet is incredibly important to me. Yes, I’ve made lots of programmes about it and learnt a lot along the way, but I’ve seen first-hand what an unhealthy diet can do. I lost my beautiful dad three years ago and he had a very, very bad diet. After one particular operation, his surgeon told me that my dad had probably been malnourished for 20 years or more. In this time of plenty that we live in, many think that malnourishment is a thing of the past but, in fact, it’s a very real and present thing. And if you don’t eat a healthy diet, the consequences on your health can be devastating.
Another example is prunes. We’ve all heard that prunes are particularly good for helping a certain ailment, but they also have another string to their bow. The scientific evidence for prunes helping to prevent – and even reverse – osteoporosis in women is so substantive in America that they can print it on pack. Just five prunes a day can help prevent osteoporosis – incredible! When we covered the story, I immediately rang my mum from the States and told her to start eating five prunes a day. She’s still eating them, to this day.
I think education is getting better, but we’ve got a very, very long way to go. And bad habits die hard. If a person’s diet and lifestyle is having a negative effect on their health, it’s not easy to change the eating habits of a lifetime overnight. During the filming of Superfoods: The Real Story we’ve covered so many brilliant stories about particular foods that can have a positive impact on your health. For instance, the humble broccoli.
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The stories I particularly love are the ones where we find out that something you’re very likely already eating has some surprising health benefits. We’ve all heard that green tea is good for you; it’s high in a catechin called EGCG which can help prevent heart disease. But, the good news is, your bogstandard builder’s tea also contains EGCG. Admittedly in smaller amounts, but they are still present. So much so that in 2015, even the Dutch Health Council began advising people to drink three to four cups of black tea every day for this very reason.
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Kate Quilton
I eat lots of the superfoods we’ve featured in the series: broccoli, prunes, oats, olive oil, kippers, watercress, black pepper, turmeric, green tea, kefir. The list goes on… During a typical day, oats or eggs are my staple for breakfast. If I have eggs, I always try to have lots of veg on the side – tomatoes, avocado, leaves – anything that I have in the fridge. If I’m going for oats, my favourite porridge at the moment is to add a teaspoon of turmeric and half a banana. The bright yellow colour might put some people off but it’s tasty! Especially if you top it with more tropical flavours like mango and coconut. Lunch is usually always eaten on the road. We can be filming anywhere so you often have to make the best choices you possibly can when there may not be a great deal on offer. Filming every day means you get to know the M&S range at service stations intimately. I usually go for a salad and some kind of protein: prawns, salmon or houmous. When I’m filming, we might be eating dinner at a service station again, or any kind of pub or quick restaurant near where we’re working. I was brought up vegetarian and although I do eat a little bit of meat now, it’s rare, so dinner is most likely to be vegetarian or some kind of fish and
“If you don’t eat a healthy diet, the consequences on your health can be devastating.” vegetables. But, if I’m home, my husband and I love to cook. We’ll go to town on a midweek dinner. I tend to snack on nuts, fruit, kefir or boiled eggs. My diet’s ordinarily pretty good so I haven’t made major changes since becoming pregnant, but when I was on a shoot for Food Unwrapped in Hawaii recently, my brilliant NHS midwife in the UK texted me to say that my blood test results were in and that my iron levels were on the floor. Like lots of pregnant women, I was prescribed iron supplements and my midwife recommended I eat lots of beef and leafy greens. I don’t usually eat beef but have been duly tucking in since then and have managed to bring my iron levels back up. Ordinarily I don’t take any vitamins or supplements as I eat a varied diet and get all my vitamins from food. But during pregnancy my iron levels have been very low so I take a prescribed iron supplement. I love to run and ran the London Marathon last year. But I recently had to hang up my running shoes around the fifth month of pregnancy because of round ligament pain. For now, it’s all yoga and swimming until my baby is born. My one top tip for healthy living would be vegetables, vegetables and more vegetables. I once made a documentary looking at who is living the longest around the planet. I met lots of people in many different countries who had reached 100 years of age and the common theme in their diets was, you guessed it…vegetables. And lots of them, every day. My goal each day is to eat 10, with most of those being veg with just a couple of fruit thrown in. Being on the road a lot, I do often fall short. But a solid five, six or seven is still a good day.
Channel 4’s Kate Quilton will return to our screens later this year. Follow Kate on Twitter @Quilton
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May 2018 www.yourhealthyliving.co.uk
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Herbal help for female health Top natural tips to help with the symptoms of PMS and the menopause
H
ormones play a massive part throughout women’s lives, with both PMS and menopause usually popping up at some point. PMS is a combination of around 150 recognised symptoms experienced in the run-up to a menstrual period, including:
n Irritability n Mood swings n Breast tenderness n Bloating n Menstrual cramps Some women feel like they have had a week ‘stolen’ from them each month due to the symptoms of PMS. One thing’s for sure – your period shouldn’t be causing you this much grief. The good news is that almost anything you do to improve your diet, lifestyle or general health will impact favourably on your PMS. Try our top tips: n Reduce your intake of caffeine and/or refined sugar n Try to do a little more exercise n Replace highly processed or ‘fast foods’ with healthier alternatives and lots of fruit and veg n Many women who are experiencing some of the most common symptoms of PMS choose to take A.Vogel Agnus castus oral drops, a traditional herbal medicinal product used to help relieve premenstrual symptoms such as irritability, mood swings, breast tenderness, bloating and menstrual cramps exclusively based upon long-standing use as a traditional remedy. Always read the leaflet.* *Don’t take Agnus castus if you are on hormonal contraceptives or other hormonal medication or are pregnant or breast-feeding. If you are being treated for any condition of the endocrine system, you should consult your GP or specialist before using any herbal remedies. 14
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On the other hand, if it’s the menopause causing hormonal havoc, try these tips: n Stress, for some women, is a prevalent and troubling symptom throughout the menopause and can have a detrimental impact upon their everyday lives. Take some time out for yourself to do the things you like to do and to relax. Practise breathing techniques, or take up yoga or another gentle, meditative exercise that promotes deep relaxation. n Eat your evening meal as early as possible and make it light – have a bigger lunch to compensate. Avoid caffeine after lunch and alcohol in the evening, and steer clear of salty or sugary snacks before bed. These are all triggers for hotter, sweatier nights. n For the famous, but socially embarrassing and uncomfortable hot flushes and night sweats, why not try A.Vogel Menoforce Sage tablets? Menoforce is a traditional herbal medicinal product used for the relief of excessive sweating associated with menopausal hot flushes, including night sweats exclusively based upon
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long-standing use as a traditional remedy. Made using the extract of fresh, organically grown sage, Menoforce comes in a convenient once-a-day dosage, and can be used by women who are on HRT. Always read the leaflet. n For support throughout all stages of the menopause, you may like to consider a herbal food supplement such as A.Vogel Menopause Support. The unique formulation of Menopause Support is obtained using an extract of soya beans and provides 50mg of bioavailable phytoestrogenic soy isoflavones per day. It also contains magnesium (known to help with symptoms such as tiredness and fatigue), hibiscus and vervain. n Looking for additional support on a wide range of issues that women face throughout the menopause? Sign up for A.Vogel’s free 7 Days to a Better Menopause programme and receive daily emails with videos and smart tips on simply helping yourself to a better menopause. Sign up at www.avogel.co.uk/join
Agnus castus oral drops 50ml £9.75
Menoforce Sage Tablets 30 tabs £12.99, 90 tabs £34.69
Menopause Support Tablets 60s £14.99
These products are available from health stores nationwide. For further information, call 0845 608 5858 or visit www.avogel.co.uk
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Your Health
&A
Your health
You asked: “I don’t like popping sleeping pills. Is there a natural way to help me sleep so I wake up refreshed the next day?”
GREG WEATHERHEAD ANSWERS: “The ‘always-on’ culture we now live in means it is increasingly difficult to get a restful night’s sleep. One of the ways we can influence our sleep is through our mineral levels. Magnesium is one of nature’s best kept secrets for relaxation – it assists sleep by helping us unwind and is an important factor in how our body manages its sleep cycle. The Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it makes it harder to stay asleep. A study by laboratory Mineral Check found that seven in 10 of us suffer from low levels of magnesium. It’s a fact that we don’t get enough from our daily diet, and so a supplement that gets straight to where it’s needed is the way to replenish our systems. Supplementing magnesium transdermally (through the skin) is a superior way to absorb this mineral, and has been proven to work five times faster than tablets. As it is absorbed through the skin, it bypasses the digestive system straight into the body tissue, providing a fast and effective dose directly to where it is needed.” n Greg Weatherhead is a nutritional expert and NPD manager at BetterYou. Visit betteryou.com
You asked: “I like to work out regularly but I want to follow a vegan diet. I’m worried that I won’t be getting enough protein. How can I fuel my body properly and help it to recover?” JAY BOLTON ANSWERS: “This is one of the major concerns for many people who are already into fitness and for those who are just starting out. There’s a massive push within the fitness industry to have people focused on protein. We’re also still quite heavily influenced by the idea that we can only get protein from meat. OK, so let’s start by discussing what protein is. Protein is an essential nutrient and it can be found in beans, nuts and animal products. Your body uses proteins in your diet to build new cells, maintain tissues and create new proteins that make it possible for your body to do what it needs to do. To get adequate amounts, without meat, ensure you’re having a healthy mix of grains, raw greens, fruits and veg. Quinoa is a great place to start as it’s a complete protein, meaning it has the amino acids your body needs. A cup of lentils provides 18g of protein, which is equal to and sometimes more than you’ll find in a chicken drumstick, and there are many more grains and beans to choose from. A good mix of grains and veggies will keep you pumped and fuelled for your workouts. For your recovery, one of the best things you can do is sleep. When possible, have an early night as this is when the body goes into repair mode. Eating well, getting enough sleep and training right are the three main cornerstones to a fitter, healthier and happier you.” n Jay Bolton is the founder of Jay PlantPower, offering fitness training and wellbeing coaching in London. Follow him on Instagram: @jay_plantpower.
You asked: “Which healthy foods can help boost my energy levels?” MARY COTTER ANSWERS: “Oat porridge is an energising way to start the day, with fresh fruit and cinnamon to flavour. A handful of raw nuts is the perfect high-energy, protein-rich snack for an instant boost. Pumpkin seeds provide a high level of magnesium, which enables energy production; sprinkle some ground ones on green smoothies. Swap couscous for quinoa in your salad; quinoa is an excellent energy food thanks to its protein, magnesium and B vitamin content. Try some black beans in a vegetarian chilli; adding protein and iron-rich legumes such as lentils, beans or chickpeas to meals provides a sustained form of energy. Their high fibre content means the body digests them slowly making satiety last much longer. They also contain B vitamins and magnesium, which help to make energy at a cellular level. Kale, cabbage, rocket and spinach are helpful leafy green veg containing iron which maintains energy production, but keep your green vegetable intake varied and try to eat a little every day. Eating vitamin C-rich foods such as peppers or kiwi alongside greens may help absorption of iron.” n Nutritional Therapist Mary Cotter graduated from CNM (College of Naturopathic Medicine). CNM offers training in a range of natural health therapies. Visit www.naturopathy-uk.com
Email your questions to liz@jfnproductions.co.uk You can also write in with your queries: Your Healthy Living Q&A, JFN Productions, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, CB9 7BN. Facebook “f ” Logo
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Better sleep, naturally. Transdermal magnesium relaxes body and mind, for a restful night’s sleep.
Available in all good health stores, pharmacies and online at www.betteryou.com
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Your Wellbeing
THERAPY OF THE MONTH
The Franklin Method What’s it all about? Created by Eric Franklin, the Franklin Method is a system of imagery and anatomical embodiment to help us feel better and move better in any movement modality, including the pedestrian movements that we do all the time. Tell me more! Where Franklin Method differs from other modalities is that it is not just a set of exercises to do. The toolkit for creating healthy movement includes metaphor, clear anatomical and biomechanical visualisation and embodiment, motivational imagery, touching and tapping for better proprioception and even mental simulation of a movement and its desired effects. Using this detailed and varied imagery, students find new movement pathways, stimulate under or overused muscles, tone and relax the body and feel better. How does it help? The tools learnt whilst studying the Franklin Method can help us heal from pain, but also can help us live our lives in the best possible way. Both empowering and challenging, the Franklin Method asks us to take responsibility for how we create our experience in our body and mind, and then gives us tools to continually improve. Practitioner Mollie McClelland Morris uses the Franklin Method to understand anatomical function and to unpick yoga forms and techniques to explore how they work, what they do, and how they can work best to create the desired effects in the mind and body. For more information: Visit www.molliemorris.com
Your
WELLBEING RELAX, REJUVENATE AND REFRESH Set in a lush valley overlooking the picturesque hilltop village of Cordessur-Ciel in south-west France, St Jean Retreats is a new venue offering tailormade group retreats for those looking to escape the stresses of everyday life. This stunning, large stone house is nestled within landscaped gardens and meadows, surrounded by over 150 acres of private hillside woodland. Here, instructors and teachers of holistic and creative disciplines may bring up to 11 students for a private group retreat. Once here, a small friendly team is waiting to provide guests with everything they need in the comfort of this stunning, rural idyll. The facilities include an outdoor swimming pool, a tennis court, a 10th century chapel, a dedicated yoga studio and outdoor wellness platform. For more information, visit www.stjeanretreats.com
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A MINI MINDFULNESS BREAK Chia Laguna, a luxurious five-star family resort in Sardinia, has unveiled a series of Mini Mindfulness activities for children, designed to help little ones step away from screens, build their confidence and recharge ahead of the start of the academic year in September. The activities, which include smiling yoga, al-fresco painting, smoothie-making and home-made spa treatments, will encourage kids to log off, relax and reconnect with the physical world around them. Chia Laguna is comprised of four luxurious hotels – Hotel Laguna, Hotel Baia, Spazio Oasi and Hotel Village – set on the unspoilt turquoise water of Chia Bay on the south coast of Sardinia. For further information visit en.chialagunaresort.com/en/resort-sardinia/1-0.html
Commit to calm and regain balance The Spa at Bedford Lodge Hotel is encouraging its guests to press pause for a while and commit to calm with its new Body Balance Spa Break. The overnight break at the Suffolk-based spa hotel includes a soothing foot ritual, a full body skin brush and exfoliation and a choice of either a detoxifying body wrap or a muscle reviver body wrap, combined with a relaxing scalp massage. For a truly relaxing visit guests can also enjoy the hydrotherapy pool, the heated rooftop hot-tub and the sauna and steam room. A one-course lunch and a three-course dinner is included as part of the programme. To find out more, visit www.bedfordlodgehotelspa.co.uk Facebook “f ” Logo
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Holiday health tips Listen up! Our ears are often neglected when it comes to maintaining our everyday health, especially before we head off on holiday. Otosan ear cones and natural ear drops are a holiday essential to help normalise ear pressure after a flight and help prevent ear infections which can be caused by swimming pools and sea water. Look out for the Otosan range at your local health store.
Tummy troubles Silicea gastrointestinal gel provides rapid natural relief for tummy troubles ranging from IBS to heartburn. The individual sachets are perfect for packing in your travel bag and are suitable for all the family. If you suffer with IBS, visit theibsnetwork.org for great advice to help with your symptoms.
Pack a potion for the motion There’s nothing worse than starting a road trip when you or a family member is suffering with travel sickness. Studies show that taking ginger a couple of days before you travel is the best way to reduce symptoms – however too much can have a negative effect. Just two Gin Gins candies provide the ideal dose to quell a queasy tummy. Look out for the new bag formats in store.
Get protected, not infected Developed from research carried out following the H1N1 FLU Epidemic, ImmunPRO infection blocker tablets can dramatically reduce your chances of picking up a bacterial or viral infection. Despite colds and flu being less prevalent in the summer months, plane travel can often result in a summer cold due to the air circulation systems which recirculate germs.
Safe sun High factor sun protection creams are essential to reduce the risk of skin cancer, especially for children who tend to spend longer periods in the pool. Keeping your skin’s natural moisture and flexibility is also key to reducing wrinkles and fine lines. Golden Greens Collagen Complex is a unique blend of marine collagen, hyaluronic acid and organic nutrients which have been shown to reduce the effects of ageing by maintaining collagen stores and retaining skin moisture. We have three one-month packs to give away. Simply email free@wfbm.co.uk adding collagen3 in the subject box. Closing date is 30 July.
All products featured on this page are available from your local independent health store. If they don’t have them in stock they can be ordered for you. PG18,19 WELLBEING.indd 19
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Your Mind
Your
MIND How to overcome difficulties
Mindfulness and happiness coach Palma Michel offers three top tips for how to overcome difficult times: 1) What you resist persists – practise acceptance instead. If you are faced with adversity, first try anything in your sphere of influence to change the situation. If it does not change, walk away or accept the things you cannot change, otherwise you create additional suffering for yourself. 2) When I look back at my own life, the moments of hardship were often the ones that enabled me to change and grow in meaningful ways. So, every time I experience difficulty, I ask myself what are three good things that have come from that situation. It could be a new connection with a friend or a key learning like becoming humble or developing compassion. Just pause for a moment and look at other “crisis moments” in your past and try to come up with three to five positive things that came out of the situation. 3) As Holocaust survivor Victor Frankl said: “Everything can be taken from a man but one thing: the last of the human freedoms – to choose one’s attitude in any given set of circumstances, to choose one’s own way.” We sometimes can´t change a situation, but we can change how we feel about it and respond to it. Whenever we are dealing with difficulty we can choose where we place our attention – having all our attention on the story in our head and putting more oil into the fire or putting our attention on our breath instead and coming back to a sense of calmness. Palma Michel was one of the guest speakers taking part in a new programme of wellness talks and events at The Devonshire Club in London. For more information on future wellness events, visit www.devonshireclub.com
Find your passion
“Our passions are always revealing themselves to us,” says success coach Grace Kelly. “We only have to look at how we prioritise our time, energy and money to see what matters to us most.” Here are Grace’s top tips for finding your passion in life: 1) Look at how you spend your time and income (after bills). Don’t count the time you have to go to work or have to do things like paying the rent. For example, do you always make time for the gym or for cooking each day? Consider why not. What does it give you to spend time doing what you do? 2) Notice your preferences and what you feel naturally drawn to. For example, maybe your friends all end the week down the pub and you’ve been doing that for a while too, but it has started to become boring. Consider what’s your preference instead? 3) What’s calling you now? Take a big notepad and ask yourself the above. Don’t intellectualise this or cloud it with judgemental thought – just begin writing. You’ll be surprised what comes out on paper as you go along. 4) What do you like to turn the conversation around to? What could you talk about for hours? Again, you’re becoming informed on what you’re more passionate about. 5) Where are you most disciplined? Have you ever noticed that you don’t usually need discipline for what you love to do, it’s just naturally there. Look at your life and find the three areas you’re most disciplined in and consider why this is. To go through Grace’s entire passion process, and gain crystal clarity on your true passions and what’s next for you in your life and career, contact her here: Grace@CityGirlConfidence.com
Support for wellness This gorgeously designed Silatha journal (pictured right) and the accompanying meditation app will together support you on your wellness journey to a more balanced and truly fulfilling life. The journal and meditation app provide daily tips and exercises that will guide you over the course of 21 days. For more information visit www.silatha.com
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FAIRTRADE ORGANIC RAW
COCONUT
FLOUR A great addition to both sweet and savoury recipes. Use in bakes, breads, crumbles, cakes, casseroles, sauces and more… Gluten free Grain free Dairy free Paleo
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Your Look
shape up for summer Everything you need to know to get in tip-top shape for summer
S
ummer is here and many of us will want to drop a few pounds and get beach-body ready. We spoke to the experts to get their top tips to shape up for summer the natural way through diet and exercise.
Put aside pre-packaged snacks
Ditch fat-free milk
Wipe out white breads made with white flour
“Don’t choose fat-free milk alternatives as they are usually enriched with sugar to cover the bland taste,” says Francesca Cappozzo, nutritionist at Maître of Thyme (maitreofthyme.com). “Full fat is better because fat, even if it has more calories, is slowly digested and promotes satiety, and in my opinion tastes 100 per cent better.”
Forgo fruity yogurts
“The label might say ‘low fat fruit yogurt’ and so you would think it would help with controlling your weight, but the yogurt can contain up to eight teaspoons of added refined sugar,” explains Dr Marilyn Glenville, author of Natural Alternatives to Sugar (www.marilynglenville.com). “Often sugar is the next ingredient after milk in highest amounts in the yogurt. This type of yogurt will be a high GI food causing your body to release more insulin to deal with the quick rise in blood sugar (blood glucose) and insulin is your fat storing hormone of the body.”
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breads, porridge or simply cooked brown rice or quinoa.”
“Pre-packaged snacks are low in nutrition and high in easily digested carbs that can spike your blood sugar. Eat raw carrots and a handful of nuts as a snack instead,” suggests Dr Wendy Denning, working in association with CuraLin (curalife.co).
Skip tomato pasta sauce
“You would think that tomato sauce would be healthy as it is low in fat, but unless you make it yourself it can also be high in added sugar,” explains Marilyn. “And if you then pour this over white pasta, which in itself is a high glycaemic index food because it is a refined carbohydrate like the sugar, then you have a double whammy on your weight gain.”
“White breads and baked goods made with white flour such as pastries, pizza and crumpets should be avoided,” explains nutritionist Cassandra Barns. “This is because they’re made from refined flour and so are quickly broken down into sugars and absorbed. In fact, some of them have a higher glycaemic index (meaning they raise blood sugar levels faster) than pure table sugar! They can be replaced with whole grain alternatives – or preferably, foods made from whole grains that have not been broken down into flour – such as oatcakes, dark German-style rye
Be cautious with condiments
“Go slow with condiments; it’s very easy to make a healthy meal much heavier by simply pouring too much dressing or oils,” explains Francesca.
Move over muesli
“Muesli conjures up a picture of a healthy breakfast and is often accompanied in adverts in a beautiful alpine setting with trees, bright blue skies, clear lakes and clean air,” says Marilyn. “But not all mueslis are the same and, as with anything you buy, you need to read the label and not just go by the hype on the front of the packet. Many can be laden with high amounts of added sugar and salt and this can turn a healthy breakfast into an unhealthy one.” Facebook “f ” Logo
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FE27
Meet the mother of all cider vinegars. (with added Manuka)
Yes, we use pure Manuka Honey, and now you can enjoy a refreshing twist on our traditional raw, unfiltered apple cider vinegar with our new ready-to-drink Natural and Golden Kiwifruit drinking vinegars. A delicious infusion of Manuka Honey, apple cider vinegar and purified water. Just like Mother Nature intended.
Sharing Nature, Sharing Life. For more information, visit comvita.co.uk, call 01628 779 460 or email us at info@comvita.co.uk
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Your Look
Fit and fabulous! “Here are my best tips to shape your body, without having to spend all of your money and life on expensive gym memberships,” says personal trainer Luke Hughes from Origym Group (origympersonaltrainercourses.co.uk)
Too often, people looking for a summer body focus too much on the aesthetic side of the equation, rather than actually building strength in their body. If you focus on strength, and building strength in key areas using functional fitness and compound exercises (see below), then you’ll begin to see drastic changes in your body composition. What’s more, being strong will make you feel more confident, and will actually help you in your day-to- day life, as opposed to “slimming”, which can make you feel groggy and tired.
Functional fitness If you set up a training plan comprised of functional exercises, your body will begin to adapt to challenges faced in everyday life. So, for example, as opposed to smashing out endless reps on a weight machine which isolates one specific area of your body in an unnatural way, start doing exercises that work multiple muscle groups, using body weight exercises. The great thing about bodyweight training is that it is easy: it can be done on the go and in your house, so there are no excuses.
Focus on strength
Compound exercises If you’re looking to shape up for summer, then you should be looking to work out with a range of compound exercises. Compound exercises are, basically, exercises that work more than one muscle group at once. This means that you have to do fewer reps in order to see greater results. Because your body is building strength in a more natural way, you will also see changes in your overall body composition, rather than just focusing on bigger arms, more toned abs, or whatever else it may be. With these things in mind, five of the best exercises for a summer body are: • Bodyweight squats/goblet squats/pistol squats • V-ups • Tricep dips • Mountain climbers • Plank variations (such as side plank and elevated plank)
Repair and rebalance No dramatic changes will come about if you exercise but forget to eat healthily. As a general rule, when your muscles are repairing after an intense workout, make sure that your body gets enough protein containing the essential amino acids that it needs for repair. Also keep an eye on balancing your macros – you don’t want to overload on fats or carbs if you’re looking for a lean figure, but you also don’t want to deprive your body of these essential sources of energy.
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Find your # SUNSCAPE
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You’ll Love for shaping up for summer What’s this? sense for weight warriors. Why should I try it? This product
combines fat-busting vitamins, minerals and botanicals with the 4G complex™, a blend of green coffee, green tea, garcinia cambogia and guarana to support weight management, increase fat metabolism, reduce sugar cravings and boost energy levels. Tell me more! It is free from artificial flavourings, preservatives, excipients and suitable for vegetarian, halal and kosher diets. Available from? Independent health food stores. Visit www.senseproducts.co.uk
You`ll Great buys at your health store
For Shaping up for Summer What’s this? Lepicol Lighter. Why should I try it? With summer
approaching, many seek to lose weight. Lepicol Lighter is a natural food supplement, containing glucomannan which, in the context of an energy restricted diet, contributes to weight loss. It also contains chromium to help maintain blood glucose levels and seven live bacteria strains to keep the gut healthy – beneficial when trying to lose weight. How much? From £17.99 for a 30 x 1g sachet pack. Available from? All passionate independent health food stores and pharmacies. Also available online from www.lepicol.com
Shape up for summer: with the Lemon Detox. Tell me more! This popular short programme
embraces the benefits of fasting to naturally cleanse your body of toxins and help shed some of that excess winter weight. Mix the essential Madal Bal Natural Tree Syrup with lemon juice, water and cayenne pepper to make the delicious drink that supports you while you fast. How much? £27.99 for a 500ml tin (2-3 days fasting) and £42.99 for a 1,000ml tin (5-6 days fasting). Available from? Independent health food stores across the UK, Holland & Barrett and online from www.madal-bal.co.uk
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Try this! Optima Aloe Pura Skincare. Why should I try it? The range is made with 100 per cent organic aloe
vera, with a selection of natural extracts all chosen for their beneficial properties. It is produced from pure aloe vera inner gel, capturing the maximum nutritional activity. The Aloe Pura range has the International Aloe Science Council seal of approval for quality and purity. All the gels are free from SLS, parabens and lanolin and are not tested on animals. Available from? All good health food shops. Visit www.optimah.com
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26/04/2018 15:53
Your Health
knowhow Nutritional
We take a look at some of the must-have supplements that everyone should consider taking
Selenium “I love selenium as it’s one of the strongest antioxidants in nature,” says nutritionist Rick Hay (www.rickhay. co.uk). “It is such a good immune booster and has both immune-boosting and cardiovascular benefits. Selenium also helps with liver detox and has anti inflammatory actions, making it a good choice to help reduce the severity of skin conditions. It is a component of glutathione peroxidase which is important in cellular antioxidant defence Brazil nuts, systems – it protects from eggs, sardines oxidative damage and may and spinach. be of use to fight viruses.”
Good sources:
Magnesium
Good sources:
“Magnesium is one of the super minerals as it helps with natural energy production whilst also supporting nervous system function, helping to fight anxiety and depression,” says Rick Hay. “It also relieves muscle aches, spasms and Beans, nuts, spinach, pain, so is great if you are exercising. dark chocolate, seeds, But there’s more! It helps to reduce cramping – both avocado and figs. muscular and digestive – and it helps with cardiovascular health too. It’s great to relieve tension headaches and migraines too. It is involved in GABA production which helps you feel good and can quiet a racing mind – it may even help to reduce cortisol. If you have twitching in the corner of your eyes or restless legs or cramping then this may just be the mineral for you.”
B Vitamins “The B vitamins are a family of nutrients ranging from B1 to B12,” explains Rosie Millen (Miss Nutritionist: www.missnutritionist.com). “They are water soluble and work best when taken in synergy. We need B vitamins for many reasons but mostly for our energy. B vitamins are co-factors for ATP (Adenosine Triphosphate) which is our bodies’ energy molecule. If we are depleted in these B vitamins then the mitochondria in our cells may not produce ATP as efficiently. Most people who are tired all the time might have low levels of vitamin B12 and can be administered by a doctor. But a blood test to rule this out first is essential.”
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Good sources:
Whole grains, bananas, lentils and beans.
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26/04/2018 15:55
Your Health
Vitamin D
Good sources:
It is found in small amounts in some foods such as sardines, salmon, shrimps, yogurt and egg yolk.
“Vitamin D is a fat-soluble nutrient which is mainly responsible for the absorption of calcium and magnesium,” explains Rosie Millen. “We need vitamin D because it is essential for many other things than bone health. For example, vitamin D is required to manufacture the stress hormone cortisol. Research has also shown that vitamin D might play an important role in regulating our mood and warding off depression. Your skin produces vitamin D by sitting in sunlight. Just by sitting in the sun for 10 minutes gives you 10,000 iu of vitamin D. If you decide to supplement with it then make sure you take the active form, vitamin D3.”
Omega-3 fish oils
Good sources:
“Omega-3-rich fish oil is, in If you don’t want to eat fish my opinion, a must-have or take a fish oil supplement, supplement,” says author you can boost your omega-3 by eating nuts, seeds and and nutritionist Sarah Flower adding flax oil to (www.sarahflower.co.uk). your diet. “Omega-3 fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). It not only protects the heart and joints but is also anti-inflammatory and has been shown to help a number of conditions including depression, cognitive issues, cancer and cardiovascular health. We are seeing an abundance of omega-6 and 9 in our diet. Currently we have a ratio of around 20:1 in favour of omega-6, when we should have a balance of omega-3 and 6. This increase in omega-6 is contributing to our ill health, especially inflammatory conditions. Vegetable and seed oils and margarines are man-made and something I would strongly advise avoiding. Flax seeds and oil contain omega-3 in the form of Alpha Linolenic Acid (ALA) and not the EPA or DHA contained in fish. Your body can convert ALA into EPA and DHA, but this is often converted at very low levels, mainly due to our higher consumption of omega-6 fats and oils – another good reason to keep your consumption of omega-6 low.”
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Probiotics
“We are only just learning how important our gut microbiome is for our health,” says Sarah Flower. “Our bowel contains over 3lbs of bacteria, so you can imagine how much this will impact our health if it is of the unhealthy kind. From boosting our immune system, protecting us from developing tumours, right through to anti-ageing and playing a key role in cholesterol and vitamin D – our gut really needs to be full of healthy bacteria. Our western Try adding prebiotic foods diets can encourage unhealthy to your diet such as yogurt, bacteria, especially diets rich in refined tempeh, kefir, onions, garlic, carbohydrates and sugars. Stress, artichokes, sauerkraut, medications and changes in water can aloe vera and also deplete our healthy bowel flora. I seaweeds. always encourage my clients to take a very good probiotic supplement.”
Good sources:
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Charge your inner energy, stay on top of every day Solgar® Megasorb Vitamin B-Complex is a unique formula that provides you with essential nutrients that support the energy levels* you need to keep up with modern life. Facebook “f ” Logo
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Find out more and your nearest stockist at solgar.co.uk or find us on Facebook at www.fb.com/SolgarUK.IRE Unlock the power of nature from within *The B vitamins niacin, B1, B2, B6, biotin and B12 and magnesium contribute to normal energy-yielding metabolism. Food supplements should not be used instead of a varied balanced diet and a healthy lifestyle. Solgar® is a registered trademark. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates. FREE delivery and unlimited one-day delivery with Amazon Prime are available on eligible orders. Terms and Conditions apply. See Amazon.co.uk for details.
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Your Health
Vitamin C
“Vitamin C is a water-soluble vitamin, which means we can’t store it in the body and we need it from our diet Red peppers, oranges, every day,” says kiwi fruit, broccoli Sandra Greenbank. and strawberries. “It can help prevent or shorten the duration of a cold and helps protect our cells and keeps them healthy. It’s also involved in the production of collagen, which maintains healthy connective tissues as well as skin. Vitamin C also helps with wound healing, iron absorption, and protects us from damage caused by free radicals, toxic chemicals and pollutants. There are also many studies that suggest vitamin C is cancer protective. Cooking destroys vitamin C so eating the food raw or slightly steamed helps us absorb more from the food that we eat. Vitamin C deficiency leads to scurvy, but fortunately this is unusual nowadays.”
Good sources:
Iodine
Good sources:
“Iodine is a mineral that doesn’t get much attention nowadays,” says Iodine is found mainly in nutritionist Sandra Greenbank the oceans, and therefore (www.sandragreenbank. the best dietary sources are seafood and seaweed, but co.uk). “However, our soil has it’s also found in become very deficient in iodine, dairy produce. which means that deficiency of this important mineral is now widespread in many parts of the world including parts of Europe. We need iodine in order to make thyroid hormones and for healthy hormone balance. Our thyroid controls the body’s metabolism and many other important functions including growth, reproduction, nerve and muscle function, the growth of hair and nails. Iodine deficiency can cause infertility, issues during pregnancy or with baby’s development, as well as hypothyroidism (a slow functioning thyroid). Signs of hypothyroidism include dry skin, fatigue, feeling cold all the time, weight gain, depression, constipation and a foggy head.”
Good sources:
iron
Haem iron is readily absorbed by the body and provided from foods such as red meat, poultry, eggs and fish. Non-haem is found in fortified breakfast cereals, dried fruits such as apricots, and dark green leafy veg such as kale and watercress.
Iron is an essential nutrient needed by the human body. It is a major component of haemoglobin in red blood cells which transport oxygen around the body and myoglobin found in the bodies’ muscles and tissues. Latest data from the UK National Diet and Nutrition Survey shows that UK women appear to be under consuming iron. One-third of girls aged 11 to 18 years (32 per cent) and 27 per cent of women aged 19 to 64 years have iron intakes below the Lower Recommended Intake Limit, indicating that they may be at risk of deficiency or anaemia. Dr Emma Derbyshire, from the Health and Food Supplements Information Service adds: “Iron is an essential nutrient that is currently being underconsumed by UK women and eaten in the non-haem iron form. Boosting dietary intakes or topping up with a multivitamin containing iron could help girls and women alike to better align with recommendations.”
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PERFEC TIL.COM
“My go-to vitamin is Perfectil. I really feel my skin and hair are radiant and shining.”
From Boots, Superdrug, supermarkets, Holland & Barrett, health stores, pharmacies With biotin which contributes to the maintenance of normal skin, plus selenium and zinc which contribute to the maintenance of normal hair and nails. *UK’s No1 beauty supplement brand for skin, hair and nails. Nielsen GB ScanTrack Total Coverage Unit Sales 52 w/e 2 December 2017.
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26/04/2018 27/02/2018 15:55 16:01
You’ll Love for vitamins, minerals and supplements
You`ll Great buys at your health store
For vitamins, minerals and supplements
Wise buy! New Nordic Apple Cider is for when you live life to the full. Tell me more! The herbal and nutrient combination contributes to efficient digestion and the breakdown of fats. It contains apple cider in combination with artichoke, dandelion and choline, all helping to break down and digest fats. Apple cider has been used in medicine for 5,000 years. How much? £16.99 and £17.99 for 30 and 60 tablets. Available from? Your local leading independent health food store. Visit www.newnordic.co.uk Did you know? New Nordic Blue Berry Eyebright Blueberries are well known for their positive effects on eyesight. Tell me more! New Nordic combines blueberries and lutein with additional herbal extracts in its Blue Berry™ Eyebright supplements aimed at the eyes. These original Swedish blueberry tablets are recommended to people who want help to maintain healthy eyes and vitality. How much? £19.99 and £22.95 for 30 and 60 tablets. Available from? Your local leading independent health food store. Visit www.newnordic.co.uk
Natural statin alternative:
Are you unable or unwilling to take statins? All in One (AIO) is a superior, patented, natural alternative, which has shown in trials of 2,000 patients to maintain healthy cholesterol with no side effects. Used and endorsed by cardiologists, AIO comprises red yeast rice, plant sterols and Co Q10. How much? £35 for a month’s supply. Available from? Independent health food stores and Revital health stores nationwide. Visit www.vascularnatural.co.uk
Your all-round health helper! Nature’s
Answer oil of Oregano is made with wildcrafted Mediterranean oregano, and offers a super concentrated equivalent of 13mg, and 7mg carvacrol, per serving. Tell me more! Suspended in extra virgin olive oil, the formula is both alcohol and gluten-free. Using carefully-controlled extraction techniques, Nature’s Answer captures the holistic balance of each herb and the value is passed on in the products. Nature’s Answer extracts are produced using their Bio-Chelated proprietary extraction process, yielding a Holistically Balanced Advanced Botanical Fingerprint extract in the same synergistic ratios as in the plant. Available from? Health stores and independent pharmacies nationwide, and www.kijaniliving.com
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Do try: Garden of Life mykind Organics Women’s Once Daily. Why should I try it? This product has been designed for women seeking the convenience of a one-a-day certified organic multivitamin to support the demands of a busy lifestyle. Tell me more! The bespoke formula is made from over 30 powdered fruits, vegetables and herbs and is completely devoid of artificial colours or preservatives. It has been formulated to support overall health and wellbeing but more specifically to meet women’s energy, metabolism, heart health and beauty needs. Available from? Independent health stores nationwide and www.gardenoflifeuk.com
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Protect your skin: with Vita Healthcare’s Lyc-O-Mato™ – the original tomato lycopene supplement. Why is it so good? Tomato lycopene has many super powers and recent studies have shown that it is great at protecting your skin from harmful UV damage and photo-damage, and thus staving off lines and wrinkles. Keep your youthful looks with Lyc-O-Mato™ food supplement, made with natural tomato lycopene, free from any artificial additives. How much? £13.49 for 30 capsules/ one a day. Available from? Your local health food store, Holland & Barrett and Boots stores. Visit www.vitahealthcare.com Look after your heart: with
CardioMato.
Why should I try it? This product contains natural Tomato Nutrient Complex™ + thiamine, which contributes to the normal function of the heart. Backed by new scientific research, CardioMato shows proven benefits and measurable results in just four to six weeks. Winner of the NutraIngredients Product of the year Award in Heart Health (Geneva 2016), CardioMato is an all-natural food supplement with no artificial additives. How much? £18 for 30 capsules. Available from? Your local health food store, Holland & Barrett stores and www.vitahealthcare.com Do you suffer from hair loss and/or scalp conditions? Try Reseed
R8 Botanical Hair and Scalp Solution.
Why should I try it?
The product is a threein-one botanical solution that deals with adverse scalp conditions and also stops hair loss. It is a gender-specific, 100 per cent natural advanced formula packed with nine essential botanical extracts. This energising natural solution stimulates, refreshes and protects the scalp. It addresses the major causes of hair loss and adverse scalp conditions such as dandruff, greasy hair, inflammation and an itchy scalp. Key natural ingredients within R8 Solution inhibit DHT production, the major cause of hair loss. How much? £25 for two-months use. Available from? Ask at your local health food store. Also available from lloydspharmacy.com and Reseedhair.com Follow us on Twitter: @YHLMag
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Your Healthy Living.indd 1
12/03/2018 13:43 35 May 2018 www.yourhealthyliving.co.uk
26/04/2018 15:58
Your Health
Survive the exam season
Help for youngsters and uni students to get through the exam season with flying colours
E
xam time is nearly upon us and many young people will be feeling the pressure to do well. From university students to GCSE and A-level candidates, it’s a fraught time, and many relatives and loved ones will want to help and support in any way they can. Here are some top tips from the experts to help everyone in the family stay cool, calm and collected.
Focus on a healthy diet
Be smart with your smart phone
Fuel up regularly
“Once in the midst of revision, eating and drinking can get pushed aside,” says Dr Emma Derbyshire. “Fuel your revision by drinking water at regular intervals and having iron and omega-rich snacks to hand (nutrients important for cognition). Nuts, almonds, cashews, chia seeds, walnuts, peanuts, macadamias and hazel nuts are great exam brain foods as they can provide iron and omega-3 fatty acids.”
A lot of young people today devote a significant amount of time to their smart phones, but checking Instagram or Facebook last thing at night could be having some serious impact on their sleep quality. “Using these devices before you drop off disrupts your sleeping pattern, increases your heart rate, and impacts on your quality of rest,” says Neil Robinson, a sleep expert with bed brand Sealy’s. “Interestingly, it’s all down to melatonin levels which control ‘sleep/wake’ cycles. The use of phones and computers prevents its production, which results in making it much harder to fall asleep for long periods of time.” Try encouraging your kids to pick up a book or listen to relaxing music instead.
“Studies have linked high-quality nutrient-dense diets to better mental health in children and adults,” explains Dr Emma Derbyshire, a public health nutritionist and an advisor to Equazen (www.equazen.co.uk). “Evidence has also linked an imbalance of omega-3 and 6 with an increased risk of a wide range of issues including depression, poor concentration and memory problems. So, teens and uni students should include oily fish in their diets and, failing that, opt for an evidencebased omega-3 and 6 supplement.”
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Take some alone time
“When it’s time for exams, or when people are eagerly waiting for their results, tensions and anxiety can be high,” says Facebook “f ” Logo
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You’ll Love for exam stress
You`ll Great buys at your health store
For exam stress Laura Little, Learning and Development Manager with CABA (www.caba.org.uk). “This can sometimes result in someone acting out towards others during the exam period. If this is the case, it may be best for those taking exams to seek out some alone time – and for their family members to give them some space so they have time to breathe and decompress after their exams. To take this to the next level, why not take up yoga? The breathing involved is an excellent way to soothe both the body and mind, and the stretching can ease tired joints and generate endorphins which can help to generate more positive moods. Furthermore, regularly practising yoga and meditation has been linked to increased memory and focus, which makes it an excellent way to combat stress whilst also potentially improving the revision process.”
Avoid napping
“We know it’s tempting during the school holidays and during study breaks, but try to discourage youngsters from napping during the day to enjoy a fuller night’s sleep,” says Neil Robinson. “If they do feel the need to get some shut-eye, make sure it’s limited to just 10-20 minutes.”
Start a rewards fund
“Exam time can be extremely taxing, and often those studying will forget to take time out to reward themselves for all their hard work,” says Laura Little. “Remember, rewards don’t have to wait until after exams! If you or a family member have been working particularly hard in an effort to do fantastically on a test, it may be time to recognise all of that hard work. By starting a rewards fund – which you can generate by adding a small sum of money each time a revision target is hit – you can create a system which facilitates the purchase of ‘small pleasures’ to keep motivation going and morale high.”
Shake it off
“We all know that exercise is key to keeping a healthy body and mind,” says Laura Little. “Exercise of any kind is a great way to work off excess stress and gain positive energy through the generation of feel-good endorphins. If you’re feeling particularly nervous about your exams, or you’re getting stressed on behalf of a family member, it may be time to quite literally ‘run’ away from your negative emotions. Still, cardio isn’t the be all and end all when it comes to exercise. If you aren’t the sporty type, why not try out some more interesting ways to get your blood pumping and your mind away from exams? For example, you could try out pillow fighting to help take out your revision related frustrations – or turn revision into an active game which involves movement and helps to make studying more fun.”
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What’s this? Natures Aid Ltd ProCognitiv® (10 Billion Bacteria).
Why should I try it? Each Pro-Cognitiv®
capsule provides a guaranteed 10 billion bacteria, across four extensively researched strains: L.acidophilus, L.casei, B.bifidum and L.rhamnosus. It contains carefully chosen nutrients, including magnesium to help support psychological function and vitamin B5 to help maintain mental performance. The product also includes B6, B12 and folic acid to support normal homocysteine metabolism, and B2 for a reduction in tiredness and fatigue. How much? £19.95 for 60 capsules. Available from? Independent health food stores. Visit www.naturesaid.co.uk
Try this! Feel energised with Garden of Life mykind Organics B-Complex. Why should I try it? This once daily formula provides 100 per cent daily value and more of all the B vitamins to bump up your energy, support metabolism and stress response. It contains 300mcg of biotin for healthy hair, skin and nails and supports a healthy heart with 400mcg (100 per cent daily value) of folate. Made from real organic powdered fruits, vegetables and herbs, the product is certified USDA Organic, Non-GMO Verified and made from over 25 real, nutritious foods. Available from? Independent health stores nationwide and www.gardenoflifeuk.com What’s this? Neurozan Plus dual pack
contains a high purity omega-3 capsule providing DHA, which helps to maintain normal brain function. Tell me more! It includes iron, zinc and iodine which support normal cognitive function, plus pantothenic acid which contributes to normal mental performance. The product also contains vitamins B6 and vitamin C which contribute to the normal functioning of the nervous system. Available from? Independent health food stores. Visit www.vitabiotics.com *The beneficial effect is obtained with a daily intake of 250mg of DHA.
May 2018 www.yourhealthyliving.co.uk
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Your Instore Advisor
HERE TO
HELP
Independent health store advice on free-from flours 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 John Grayson from Earth Natural Foods in London.
T
here are now so many people searching for gluten-free foods in North London. We find that a lot of our customers are keen to find out information about wheat-free ingredients, gluten-free food and glutenfree recipes. Free from flours are particularly popular as more and more people are becoming interested in baking their own bread. Gluten is a natural protein found in wheat, rye, barley and oats and products made from these grains. As some people need to avoid gluten, the presence of gluten in a food must be declared on the label. Ingredients such as rice, maize, corn, potato, tapioca,
gram, buckwheat and xanthan are all naturally gluten-free. Here at Earth Natural Foods we stock a wide range of free from flours, from almond and buckwheat to gram and rice flour.
Coeliac disease
Coeliac disease is a medical condition which affects about one per cent of the population. In individuals with coeliac disease the lining of the intestine is damaged by gluten, preventing the absorption of essential nutrients. Gluten intolerance, or coeliac disease, is assessed by analysis of antibodies in the blood and is a serious disorder of the small intestine. Diagnosis is confirmed by a biopsy of the gut wall, and any abnormalities or other symptoms tend to return to normal when the sufferer adopts a gluten-free diet. A gluten-free diet is the treatment for coeliac disease and dermatitis hepiformis and should be followed with medical supervision. There is evidence that some coeliacs can tolerate small amounts of the type of gluten found in oats. While research continues they should only be included in the coeliac diet under medical and dietary supervision.
Gluten-free ingredients
Here is just a small selection of some of the gluten-free ingredients you might find in free from flours. Buckwheat: Having no relationship or connection with wheat, the triangular black or dark brown buckwheat seed is related to the rhubarb family. Buckwheat is sometimes called sarrasin and produces a sweet and speckled naturally gluten-free flour. Gram: Gram, or chana dahl, is a member of the chickpea family. It is not a cereal although it mills into a fine yellow flour which is a good source of protein and dietary fibre. Rice: Rice is grown on every continent in conditions ranging from flooded paddy fields to irrigated terraces. It is easily digested, making it suitable for those with a delicate digestion or on a special diet, and it is a popular type of free from flour. Tapioca: Tapioca is a natural starch which is extracted from the inner part of the cassava root. Popular in paleo diets, it’s great for baking and cooking. Finding free from ingredients isn’t always easy, but we are very happy to help and offer advice. Perhaps you can’t find that special item you’ve been looking for or need some guidance on how to prepare or use a particular foodstuff. Your local independent health food store is always here to help!
Earth Natural Foods Earth Natural Foods is based at 200 Kentish Town Road, London NW5 2AE. This whole food shop supplies a wide range of organic vegetarian food, vegan food, gluten-free and wheat-free food as well as biodynamic food and drink. The Partners in the business are John and Yannis. They established their reputations in building the well-known Bumblebee Foods business over a 20 year period before deciding in 2006 to establish Earth Natural Foods. To contact the store visit the website: earthnaturalfoods.co.uk or call them on 020 7482 2211
You`ll Great buys at your health store
For free-from flours What’s new? These Amisa Organic Chickpea and Red Lentil Flours are great sources of vegan protein as well as being high in fibre and naturally gluten-free. Tell me more! Use these flours in a variety of sweet and savoury dishes, including muffins; pancakes; breads and sauces. How much? Red lentil: £3.69; Chickpea: £3.29. Available from? Independent health food stores. Visit www.amisa.co.uk 38
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John is a fan of Your Healthy Living because:
“It is always an entertaining and relevant read.”
Looking for a free from flour? Try Bob’s Red Mill Gluten Free Tapioca Flour and Gluten Free 1-2-1 Baking Flour. Why should I try them? Bob’s Red Mill is the USA’s leading producer of premium, stoneground, certified gluten-free flours. Check out their 1-to-1 Baking Flour which can replace the wheat flour called for in your traditional sweet bake recipe, cup for cup, and get the same result! Why not also check out their bestselling gluten free Tapioca flour? How much? £5.79 for the 1-to-1 flour and £4.99 for the tapioca flour. Available from? Independent health food stores, Whole Foods Market and Planet Organic. Visit www.lavidafood.com and www.bobsredmill.com Facebook “f ” Logo
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FAIRTRADE ORGANIC RAW
COCONUT
FLOUR A great addition to both sweet and savoury recipes. Use in bakes, breads, crumbles, cakes, casseroles, sauces and more… Gluten free Grain free Dairy free Paleo
Check out r our website fo s recipes, video le and tips, goog ‘How to use Lucy Bee’
Unbleached with a natural flavour and creamy colour Socialise with Lucy
Available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockist.
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26/04/2018 16:00
Your Body
success
A stroke of
Want to improve your swimming stroke? Try these top tips
S
wimming is a great form of all-round exercise, helping you to stay fit and healthy no matter your age and ability. Regular swimming can reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control. “I’m always being asked for my advice on how people can improve their swimming stroke and get more out of swimming for fitness,” says Alison Sutherland, Regional Swimming Development Manager at Everyone Active. “Swimming as a sport in the media, especially with the Olympic Legacy and with athletes like Rebecca Adlington in the spotlight, has really made people want to learn more. It’s less and less about playing in the pool and more about technique and fitness. The funny thing is that most adults haven’t had a lesson since we were children, if ever at all, and as such find themselves out of breath after one length. Like anything, swimming takes practice and learning the correct technique will make all the difference.’” Alison has put together some top tips below on how swimmers of any ability can improve their strokes through their body position:
Front crawl
When swimming front crawl, aim to keep your body position as flat as you can to ensure your body remains streamlined in the water. A slight slope downwards from the hips is essential to ensure the kick stays under the water; this will ensure you have less resistance when moving through the water. You should always keep your head, back and spine in a relaxed neutral position. Your head should only move as it rotates to take a breath. 40
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position. By holding your head up it will cause your legs to drop. As a result this will cause more drag and slow you down. A good head position can be held by ensuring your ears are pillowed in the water.
Breaststroke
Although your propulsion will come from your legs, core strength is essential for breaststroke. Try not to let your hips drop too far down in the water for the best stroke. Try keeping your neck and shoulders relaxed as you swim to ensure your arm action will be efficient enough. Look down towards the bottom of the pool as you glide to relax your neck after the breath has been taken. Swimming with your head up will cause strain on both your neck and lower back. Looking down also helps the body to become more streamlined during the glide.
All strokes
Remember when swimming to try and use long, slower strokes even when you are tiring, as this will ensure your stroke is more efficient and you will move through the water more easily.
Backstroke
By keeping your body close to the surface of the water you will reduce drag and therefore travel through the water more easily. Keep your head still and your neck relaxed. This will reduce the strain and help keep you in a more streamlined Chartered physiotherapist Lyndsay Hirst works with swimmers to help them strengthen their bodies and avoid injury. She has developed a programme of workouts to help swimmers improve the strength and control of their shoulders, torso and hips and to improve their technique and stroke. Here are two of Lindsay’s exercises to help build strength and control around the spine and shoulders.
Breast stroke prep
Breast stroke prep is performed on your tummy with a head support (a small cushion will do). Hands by your side. You need to make sure your spine is in a neutral position so press your pubic bone down to the floor as you perform the exercise. Take a lateral breath in to prepare. As you exhale, lift the shoulders from the floor, pull the shoulder blades down towards the base of the spine, then lift and hover the hands as well as the head. Make sure you don’t look up, keep your eyes focused to the floor (imagine you are trapping a peach between your chin and chest). Lower back down as you inhale. Repeat up to 10 times.
Swimming level 3
Swimming level 3 is performed on your tummy with a head support. You need to make sure your spine is in a neutral position so press your pubic bone down to the floor as you perform the exercise. Hands above the head, shoulder width apart. Take a lateral breath in to prepare, and as you exhale lift the right arm and the left leg, keeping the spine still and your head down. Repeat on the opposite side, opposite arm, opposite leg. Perform 10 on each side. To find out more about Lyndsay’s exercise programme, visit www.yourpilatesphysio.com
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Your Food
Meat-free
PEA, SPINACH AND GOAT’S CHEESE FRITTATA This meal provides you with two of your five-a-day and is a good source of high-quality protein. SERVES 2 PREPARATION: 10 MINUTES COOKING: 30 MINUTES INGREDIENTS For the frittata: • 3 tsp olive oil • 1 medium red onion, thinly sliced • 1 clove garlic, finely chopped • 5 0g spinach • 1 00g peas, fresh or frozen • 6 free-range eggs • 1 00ml semi-skimmed milk • 5 g chives, finely chopped • P inch of salt • P inch of ground black pepper • 5 0g vegetarian goat’s cheese, broken into small pieces For the salad: • 1 00g salad leaves • 1 tsp olive oil • 1 tbsp lemon juice
masterpieces Celebrate National Vegetarian Week this month with these delicious veggie recipes
METHOD 1. In a non-stick frying pan, add 2 tsp of the olive oil and cook the red onion and garlic over a medium heat for 5 to 10 minutes until soft. 2. Remove the pan from the heat, transfer the onion and garlic to a small bowl. 3. Add 1 tsp of olive oil to the frying pan, turn the heat to high, then add the spinach and peas. Cook for a few minutes until the spinach has wilted, then add the cooked onion and garlic, spreading the mixture evenly to cover the base of the pan. 4. Crack the eggs into a bowl with the milk and whisk until fully combined, then add the chives, salt and pepper. Pour the egg mixture over the vegetables in the frying pan. 5. Heat the grill to medium. Dot the egg mixture with pieces of goat’s cheese and turn the heat down, leaving the frittata to cook until the egg starts to set. 6. Now place the pan under the grill to cook the top of the frittata until it starts to brown, approximately 10 minutes. 7. Remove the frittata from the grill and leave it to cool for a few minutes. 8. While the frittata is cooling, evenly divide the salad leaves between two plates and dress with olive oil and lemon juice. Carefully slide the frittata onto a chopping board, slice and serve on the plates with the salad.
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PG42-48 RECIPES.indd 42
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The right ingredients
Suma have been supplying natural whole foods since 1977. More than 40 years later, we are delighted to say that not much has changed. Natural food from day one. * Now using 20% less plastic packaging
* Organic & non-organic ranges available
Ask for them at your nearest independent grocer /sumawholefoods
www.suma.coop/wholesale
JACKFRUIT YOUNG TENDER PIECES This tropical fruit has endless versatility when it comes to cooking. Use as a meat substitute in dishes and add great flavour and texture to tacos, burgers and stews. IN SALTED WATER GOOD FOR VEGANS For more information and recipe inspiration visit us at:
www.biona.co.uk
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Your Food
THAI MUSHROOM SOUP WITH CRISPY WONTONS A delicious soup – using mushroom stems and tantalising Thai flavours to create a wonderful base for your soup. Serve with these easy to make crispy wontons. SERVES 6 PREPARATION: 25 MINUTES COOKING: 40 MINUTES INGREDIENTS For the soup: • 125g shiitake mushrooms • 1½ litre vegetable stock • 2 stalks lemon grass, finely chopped • 4 cm ginger, peeled and finely chopped • 1½ tbsp lime juice • 4 kaffir lime leaves • 1½ tbsp shoyu sauce • 100g chestnut mushrooms, sliced • 2 tbsp vegetable oil • 1 large clove garlic, crushed • 1½ tbsp sweet chilli sauce For the wontons: These wontons are quite small and delicate. Make sure all of your filling ingredients are finally chopped to make sure you get a good mix of flavours in each wonton. • 60g shiitake mushroom tops, diced (use stalks in soup stock) • 75g pressed tofu, (e.g. hazelnut or smoked with sesame seeds), finely diced • 2 spring onions, finely chopped • 1½ tsp red chilli, very finely chopped • 1 tsp ginger, finely chopped • 1 tsp shoyu sauce
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• 3 0g vegan margarine, melted • 100g ‘Jus-Rol’ filo pastry (Leave the filo in its packet until ready to use as it may dry and be difficult to use without cracking.) For the garnish: • Sprigs of coriander, red chilli, chopped METHOD 1. To make soup: Take stalks out of shiitake mushrooms and reserve caps. 2. Put stock into a saucepan together with the shiitake stalks (add stalks from shiitake mushrooms used in wontons), lemon grass, ginger, lime juice, lime leaves and shoyu. 3. Bring to the boil and simmer for 15 minutes. Strain, reserving liquid and discarding vegetables. Return liquid to pan and reheat. 4. Add sliced shiitake mushroom caps to the pan and simmer for 10 minutes. Meanwhile sauté the garlic and sliced chestnut mushrooms in 2 tablespoons of oil, stirring all the time, until the mushrooms are softened. Add mushrooms and garlic to the pan together with sweet chilli sauce. 5. To make the wontons: Preheat oven to 180°C/Gas 4. 6. Mix first six wonton ingredients together. Melt the vegan margarine. Cut filo into 12 10cm squares. Make an 8-pointed filo star by placing one square of filo on your work surface, brush with a little melted margarine then place a second square on top rotated 45˚ to create your star. Brush with a little more margarine. 7. Put 1 tbsp wonton mixture in the centre of the filo star and draw up edges and twist to make a money bag. Brush the outside with more margarine. Place on baking tray lined with baking parchment. Repeat until you have 6 wontons. Bake in oven for about 7-10 minutes until golden and crisp. 8. To serve: Reheat soup and pour into 6 warmed small soup bowls. Just before eating, place a wonton in the centre of each and garnish with coriander sprigs and red chilli.
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PEANUT BUTTER POWDER 90% LESS FAT than leading brands of peanut butter and chocolate nut spreads Great source of VEGAN PROTEIN Highly versatile; use in smoothies, recipes and enjoy as a tasty spread
Try our delicious PBďŹ t recipe ideas by visiting:
www.betterbodyfoods.com/recipes @betterbodyfoods
Available from your local health store. Call Tree of Life on: 01782 567100 for your nearest stockist.
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Your Food
CHICKPEA, SWEET POTATO AND OKRA TAGINE Pulses provide a valuable source of fibre and are a useful source of zinc, which is essential for maintaining a strong immune system. SERVES 2 PREPARATION: 15 MINS COOKING: 25 MINS INGREDIENTS • 1 tbsp olive oil • 1 small onion, finely chopped • 1 clove garlic, crushed • 1 inch piece ginger, peeled and grated • 1 tsp ground cumin • ½ tsp ground cinnamon • ¼ tsp ground allspice • 2 large sweet potatoes, peeled and cubed • 250ml low sodium vegetable stock • 1 x 200g can chickpeas, drained and rinsed • 100g okra, topped and tailed and cut into 1cm pieces • Pinch of salt • Pinch of ground black pepper • 100g couscous • 10g fresh coriander, finely chopped • 10g fresh flat leaf parsley, finely chopped METHOD 1. Heat the olive oil in a medium-sized saucepan for 1 minute, add the onion and cook gently without browning for 5 minutes, stirring occasionally. 2. Add the garlic, ginger and spices to the pan and cook gently for a further 2 minutes until they become fragrant. 3. Add the sweet potatoes and stock and bring to the boil, then reduce heat and simmer gently for 10 to 15 minutes, stirring occasionally until the sweet potatoes are tender. 4. Add the chickpeas and okra to the pan and cook uncovered for a further 5 minutes (adding a little water if the mixture becomes dry and sticks). Season with salt and pepper. 5. While the tagine is cooking, prepare the couscous by putting it in a bowl and covering with 150ml of boiling water. Leave it to stand for 5 minutes until tender, then stir in the fresh coriander and parsley. 6. Serve the tagine over the couscous in bowls.
You`ll Great buys at your health store
For vegetarian diets
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All recipes courtesy of The Vegetarian Society. Visit www.vegsoc.org for more recipes. National Vegetarian Week takes place from 14 to 20 May. To find out more, visit www.nationalvegetarianweek.org
Try this! Optima Organic Raw Virgin Coconut Oil can be used to replace oil/butter in cooking, baking, as a spread and in smoothies. Tell me more! Raw virgin coconut oil solidifies below 24°C, but above this temperature it will turn to liquid. This is a natural characteristic due to its fatty acid profile and does not affect the quality or integrity of the product. It is safe and healthy to use in either state. Anything else? It can be used all over the body as a lusciously nourishing and moisturising beauty treatment. Available from? All good health food shops. Visit www.optimah.com
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feel no additives inside you
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26/04/2018 16:02