Your Healthy Living May 2021 by JFN PRODUCTIONS

MAY 2021 www.yourhealthyliving.co.uk

The UK’s number 1 free in-store natural health magazine

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Women’s health under the spotlight

Gloriously tasty gluten-free recipes

Natural babycare tips for new parents How to get that good gut feeling

Dr Rupy Aujla

“My passion for nutritional medicine” Natural beauty tips and advice, readers’ health questions answered, fantastic giveaway prizes, plus all the latest news from the world of natural health and wellbeing

Inside YOUR HEALTH

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

May 2021

14 C elebrity Health: Dr Rupy Aujla speaks to YHL about how his own health challenges led him on a mission to help people live healthier, happier lives using evidence-based food and lifestyle medicine 20 Y our Nutrition: Professor Robert Thomas explains how prebiotics and probiotics can help to promote gut health 28 Y our Health: From PMS to menopause, YHL takes a look at the main menstrual health issues experienced by women at all stages of life

YOURS FOR FREE 5

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

YOUR LIVING 26 Y our Look: Making the switch from bottle to bar for your haircare needs 32 Y our Living: YHL takes a look at some simple ways to be a more ethical shopper

YOUR FOOD 36 Y our Food: Gloriously gluten-free baking recipes from Kim Lutz

YOUR EXPERTS 18 H ealth Q&A: Our experts answer your questions on natural mood boosters, following a plant-based diet and the use of adaptogens for stress 25 Y our Experts: Expert tips for getting that good gut feeling

Image of Dr Rupy Aujla © Faith Mason

Hello...

Cover image of Dr Rupy Aujla © Andrew Burton

We always strive to bring you inspiring and uplifting celebrity interviews in Your Healthy Living, and this issue is no exception. TV doctor and bestselling author Dr Rupy Aujla embarked on an amazing personal journey when he overcame a heart condition by changing his diet and lifestyle. On page 14 he tells his story and talks about his passion for nutritional medicine and the remarkable changes that it can make to people’s lives. Our other features this issue include a spotlight on gut health, with some additional tips and input from fitness trainer and Instagram star Maeve Madden. On page 28 we focus on women’s health issues spanning all ages from teenage years to 50-plus and from PMS to the menopause. And on page 32 we bring you our guide to being a more ethical shopper. With new research showing that the pandemic has brought about an increased interest in sustainable living, we hope our expert tips and advice will help you to live a more ethical life. Our in store expert this month offers some tips on natural babycare, which is a must-read for new parents, and our recipes include some deliciously gluten-free baking ideas. I hope you enjoy reading this issue and keep happy, healthy and safe. Wishing you good health

34 Y our In Store Advisor: Independent health store advice on natural babycare from Alara Health Shop 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 Leanne Bassett copy@jfnproductions.co.uk DESIGN Craig Gillespie craig@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. © 2020 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

May 2021 www.yourhealthyliving.co.uk

Health News

Higher vitamin D levels may protect against Covid-19, particularly in Black people Higher levels of vitamin D may lower the risk of infection with Covid-19, especially for Black people, a new study has revealed. Researchers from the University of Chicago Medicine retrospectively examined the relationship between vitamin D levels and likelihood of testing positive for Covid-19. While levels of 30 ng/ml or more are usually considered sufficient, the authors found that Black individuals who had levels of 30 to 40 ng/ ml had a 2.64 times higher risk of testing positive for Covid-19 than people with levels of 40 ng/ml or greater. Statistically significant associations of vitamin D levels with Covid-19 risk were not found in white people. The study looked at data from more than 3,000 patients at UChicago Medicine who had had their vitamin D levels tested within 14 days before a Covid-19 test.

This research is an expansion of an earlier study showing that a vitamin D deficiency (less than 20 ng/ml) may raise the risk of testing positive for Covid-19. In the current study, those results were further supported, finding that individuals with a vitamin D deficiency had a 7.2 per cent chance of testing positive for the virus. A separate study recently found that more than 80 per cent of patients diagnosed with Covid-19 were vitamin D deficient. David Meltzer, MD, PhD, Chief of Hospital Medicine at UChicago Medicine and lead author of the study said: “This supports arguments for designing clinical trials that can test whether or not vitamin D may be a viable intervention to lower the risk of the disease, especially in persons of colour.” The findings were published in JAMA Open Network.

2.19pm

Health

NEWS

… is the time at which the average adult faces an energy slump, resulting in a productivity dip that continues throughout the afternoon

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

Fast eaters develop bigger waistlines Both adults and children develop larger waistlines and a higher body mass index (BMI) if they are quick eaters, new research has revealed. The study, carried out by researchers from the University of Roehampton and Bristol University, showed that quick eating rates resulted in bigger waistlines in both adults and children.

Over 800 adults and children in London took part in the research, which was based on a survey completed by participants providing their own self-reported eating rate with response options ranging on a scale from very slow to very fast. Researchers recorded participants’ height, weight, waist circumference and BMIs, measured under their supervision. A faster eating rate was significantly associated with a higher BMI and larger waist circumference in both children and adults. These findings add to growing evidence of studies showing a clear relationship between body mass and eating rate, particularly amongst children. It adds to the notion already proved by other studies that children who are quick eaters consume larger amounts of food at mealtimes, contributing to an increase in BMI. The study was published in the journal Clinical Obesity.

Source: Merchant Gourmet

Connect with nature

Mental Health Awareness Week takes place this month from 10 to 16 May and the theme this year is nature. Individuals, communities and businesses are being encouraged to talk about mental health and to focus particularly on how connecting with nature can improve our mental wellbeing. People are encouraged to share images, videos or recordings of the nature on their doorstep, and how this made them feel, on social media using #ConnectWithNature and #MentalHealthAwarenessWeek

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

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Your Giveaways EVERYONE’S A WINNER!

Effective year-round support Good Health Naturally’s immune bundle offers you effective year-round support, aiding respiratory health and much more. It includes CureC™ Liposomal vitamin C (1,000mg) with Quercetin (175mg), in improved recyclable packaging, plus high potency vitamin D3 tablets (4,000iu) in an ecofriendly pouch. Five winners will receive a bundle worth £44, plus each entrant will receive a mystery voucher. Wise buy! Thompson’s EASILY DIGESTEDSlippery Elm Food has been available for over 100 years. Why should I trystomachs it? It is a unique, easilyHelpdigested for sensitive beverage or food and is ideal for those with a delicate it digested Thompson’s Slippery Elmdigestive Food is asystem unique,aseasily lines and protects the intestinal walls. beverage or food and is ideal for those with a delicate Tell me more! Slippery Elm Food should digestive system asbyitthe linesmost andsensitive protects stomach the be tolerated and walls. may even helpElm aid Food sleep.should Available intestinal Slippery be in Unmalted and Malted, retailing at £5.99 for a tolerated by the most sensitive stomach 454g box. and may even helpfrom? aid sleep. Five luckyhealth Available Independent foodwill stores. 01453 751395 winners eachCall receive a box of or visit sunshinehealthshop.co.uk Unmalted and Malted worth £5.99 each.

DRAW CODE: YHL-HEALTH-0521

WIN!

DRAW CODE: YHL-ELM-0521

FREE PRIZE DRAWS ££££s worth of fantastic health products to be given away this month. Enter the free draws today!

The easier, healthier and greener period solution

OrganiCup is the award-winning menstrual cup made from 100 per cent soft, medical-grade silicone. No leaks, no worries. No dryness, no infections. Reusable for years = no constant waste. Registered with The Vegan Society and AllergyCertified. Available in three sizes and priced at £21 each. Enter to win one for you and one for your bestie. Make the change now! DRAW CODE: YHL-ORGANICUP-0521

SAFE FOR SKIN

DELICIOUS AND ETHICAL

AWARD-WINNING

Repel insects the natural way!

PURE AND NATURAL

For a healthy urinary tract

This beautiful bamboo presentation box is filled with a selection of delicious, ethical teas. Qi is a truly independent tea brand producing delightfully mellow, delicate teas which are packed at the tea gardens straight after picking to retain the natural goodness of the fresh leaf. We have five to give away worth £10 each.

Herbal Bug-X is a 100 per cent natural insecticide which can be used to repel any kind of insect from mosquitoes and gnats to blackflies, ticks and ants. Completely non-toxic, it is safe for the skin and even for children, babies and pets. We have six bottles to give away, worth £25 each, plus each entrant will receive a £5 off voucher.

DRAW CODE: YHL-TEA-0521

DRAW CODE: YHL-BUG-0521

DRAW CODE: YHL-BLADAPURE-0521

A tea-rrific choice!

Bladapure is a unique food supplement which combines the effectiveness of D-Mannose with organic inulin, cranberry and key nutrients to create an inhospitable environment for bacteria which can cause cystitis and bladder discomfort. Available in capsules or a delicious pure powder, Bladapure provides a pure and natural solution to help maintain a healthy urinary tract. We have three packs to give away worth £19.99 each.

HOW TO ENTER CLOSING DATE: 30 June 2021 WEB

Just visit www.yourhealthyliving.co.uk

Or email win@jfnproductions.co.uk

and enter your details and the Free Draw Code (eg YHL-ORGANICUP-0521) with the Free Draw Code (eg YHL-ORGANICUP-0521) in the email subject box.

POST

Or post your name and address

with the Free Draw Code (eg YHL-ORGANICUP-0521) 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. Prizes are not for resale. For full terms and conditions visit www.yourhealthyliving.co.uk

May 2021 www.yourhealthyliving.co.uk

Health News

Pandemic has prompted an increased demand for organic beauty A new Soil Association Certification report has highlighted an increased demand for organic beauty products as a result of the Covid-19 pandemic. The 2021 Soil Association Organic Beauty and Wellbeing Market Report revealed that 28 per cent of consumers said that the move to online shopping in light of the pandemic made them more likely to buy organic beauty and wellbeing products. The report also stated that half of consumers who already buy organic beauty and wellbeing products said that the pandemic made them more likely to buy these products. Further findings included the fact that 45 per cent of consumers agreed that organic beauty and wellbeing is better for the environment, which is important as a majority of 56 per cent of consumers believe that

beauty and wellbeing brands should do more to reduce their impact on the environment. This is being led by the younger generation, with 28 per cent of 16- to 24-year-olds already buying organic beauty and wellbeing products compared to just 9 per cent of those aged 55-plus. Fiona Campbell, Soil Association’s Business Development Manager, commented: “Not only does Soil Association certification start with the ingredient at soil level but it is a full circle assessment of the whole supply chain looking at ‘farm to face’ development stages of bringing a product to shelf. Thus, creating the gold standard of organic certification and one which brands are ultimately so proud to achieve and stamp on their packaging. This is how organic is driving sustainability.”

Lack of sleep linked with increased risk of dementia in older adults

Researchers have found a connection between sleep deficiency and risk of dementia in older individuals. The team from Brigham and Women’s Hospital in Boston, Massachusetts, analysed the sleep habits of 2,610 participants aged 65 and older via questionnaires conducted in 2013 and 2014. The researchers then collected information about patient outcomes such as dementia and death from any cause for up to five years after the survey. The researchers found that the risk of dementia was double among participants who reported getting less than five hours of sleep compared to those who had seven to eight hours of sleep per night. The team also found associations between sleep disturbance and sleep deficiency with overall risk of death. Routinely taking 30 minutes or longer to fall asleep was associated with a 45 per cent greater risk for incident dementia. Routinely experiencing difficulty in maintaining alertness, routinely napping, reporting poor sleep quality, and sleeping five or fewer hours per night was also associated with an increased risk of death. The results were published in Aging.

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BOOK SHELF We take a look at some of the newest natural health reads Neal’s Yard Remedies Mental Wellness (£18.99, DK) In this new title you will learn how to make an essential oil blend, a herbal infusion and a tincture. You will discover recipes for smoothies, sauces and snacks, practise yoga and uncover reflexology, reiki and massage techniques with guiding illustrations and detailed explanations.

Beat Arthritis Naturally

by Emily Johnson (£14.99, Yellow Kite) Written by Emily Johnson, the founder of Arthritis Foodie, this is the ultimate guide to living well with arthritis. Emily delves into a variety of topics to help you naturally feel better, including healthy, delicious recipes; key anti-inflammatory foods and potential inflammatory foods; pain management; the importance of sleep and mindset.

Fit for Purpose: Your Guide to Better Health, Wellbeing and Living a Meaningful Life

by Dr Richard Pile (£14.99, Harper Inspire) In this book, Dr Richard Pile outlines how we can all gain great physical, mental and spiritual wellbeing in order to experience a satisfying and meaningful life. He focuses on setting achievable health goals to gain better sleep, to better enhance our connections with others and integrate our values into our wellbeing journey.

The Planet-Friendly Kitchen: How to Shop and Cook with a Conscience by Karen Edwards

(£8.99, Summersdale) Featuring simple solutions for kitchen sustainability and eco-friendliness, The Planet-Friendly Kitchen will help you make informed choices about environmentally conscious ways to shop, the products to avoid, the best foods to buy, and sustainable ways to prepare them. This comprehensive guide also includes over 30 delicious recipes that you, and the earth, will love.

Health News

E H T N I

S S E R P

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

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NATURAL HELP FOR THINNING HAIR

NATUCAIN is a patented natural treatment for hair loss and thinning hair which uses stem cell technology to combine the growth genes in bamboo with lentils and thyme. Clinical trial results have shown that it reduces hair loss by 90 per cent, improves hair growth by 93 per cent and results in visible hair growth with up to 30,000 new hairs.

A new study from the University of Exeter has found that drinking beetroot juice promotes a combination of oral bacteria linked with healthier blood vessels and brain function. Beetroot is rich in inorganic nitrate, and many oral bacteria play a role in turning nitrate to nitric oxide, which helps to regulate blood vessels and neurotransmission (chemical messages in the brain). Older people tend to have lower nitric oxide production, and this is linked with poorer vascular and cognitive health.

SUPPORT FOR MENTAL AND PHYSICAL WELLBEING

Boost your immunity and brain health with 100 per cent natural, ethical, vegan food supplements from Authentic Biotics. Organic Immunity Goals, £24.99, contains Ashwagandha and fruit sources of zinc and vitamin C to encourage disease-fighting immune cells. Brain Health Goals, £29.99, contains Ashwagandha with marine magnesium and vitamin B complex from fruits and herbs to reduce stress and enhance mental wellbeing.

TAKE A MOMENT TO BE MINDFUL

Mindfulness can be very effective in reducing stress and the Moment Pebble has specifically been designed to encourage mindful moments. This palm-sized wirelessly charged natural stone device guides the user through short mindfulness exercises via gentle pulsing light sequences. The light sequence follows Cardiac Coherence Breathing, a proven breathing pattern that brings the nervous system into balance by stimulating the vagus nerve.

PACKED WITH GOODNESS!

The FIGHT vitamin range is packed with goodness to support your wellbeing. Support Immunity includes vitamin C, B6, B12 and zinc, while Support Energy includes vitamin C, niacin and vitamin B6, to support the energy-yielding metabolism, and Support Bone Strength contains vitamin D, calcium and phosphorus to support normal, healthy bones. FIGHT pledges a monetary donation to food redistribution charity FareShare for each bottle purchased.

Drinking beetroot juice may promote healthy ageing

IN THE

PRESS

In the new study, 26 healthy people aged between 70 and 80 took part in two ten-day supplementation periods: one with nitrate-rich beetroot juice and another with nitrate-free placebo juice, which they drank twice a day. The results showed higher levels of bacteria associated with good vascular and cognitive health, and lower levels of bacteria linked to disease and inflammation. Systolic blood pressure dropped on average by five points (mmHg) after drinking the beetroot juice. Lead author, Professor Anni Vanhatalo, said: “Our findings suggest that adding nitrate-rich foods to the diet – in this case via beetroot juice – for just ten days can substantially alter the oral microbiome (mix of bacteria) for the better. Maintaining this healthy oral microbiome in the long term might slow down the negative vascular and cognitive changes associated with ageing.” The study was published in the journal Redox Biology.

Take the veggie challenge! National Vegetarian Week takes place this month from 10 to 16 May. To mark the occasion, the Vegetarian Society is launching its Veggie 123 Challenge, which involves going vegetarian for one week, nominating two people to do the same and donating £3 to the Vegetarian Society. It’s as simple as 1, 2, 3! Take up the challenge at www.nationalvegetarianweek.org where you will also find plenty of delicious vegetarian recipe inspiration. 8

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Passiflora Tablets NERVOUS SYSTEM SUPPORT

thing o o s s n ai t n o valerian C , a r o iﬂ s s a p balm n o m le and

New! Supports NERVOUS SYSTEM in times of need1 Supports cognitive function to help KEEP FOCUS2 Protects cells from oxidative STRESS2

1 Magnesium contributes to normal functioning of the nervous system 2 Zinc contributes to normal cognitive function and to the protection of cells from oxidative stress

Gluten-free Sugar-free Alcohol-free

Available from health food stores. For further information please visit www.avogel.co.uk or call our helpline on 0845 608 5858.

5040

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Health News

Regular exercise and a healthy diet key to avoiding metabolic syndrome New research has shown that a combination of regular exercise and a healthy diet during middle age results in lower odds of developing metabolic syndrome later in life.

MAY 2021 www.yourhealthyliving.co.uk

2021 The UK’s numberAPRIL 1 free in-store natural health magazine www.yourhealthyliving.co.uk

Metabolic syndrome is a group of health conditions including excess body fat around the waist, high blood pressure, high blood sugar, abnormal cholesterol or triglyceride levels that increase the risk of heart disease, stroke and Type 2 diabetes. Researchers from Boston University School of Medicine analysed data from more than 2,300 adults aged 18 and over, which had been captured between 2008 and 2011. They examined the extent to which the participants adhered to US government guidelines on physical activity and also diet. The findings showed that participants who followed the physical activity recommendations alone had 51 per cent lower odds of metabolic syndrome. Participants who adhered to the dietary guidelines alone had 33 per cent lower odds; and participants who followed both guidelines had 65 per cent lower odds of developing metabolic syndrome. The study’s corresponding author, Vanessa Xanthakis, Ph.D., FAHA, said: “Health care professionals could use these findings to further promote and emphasise to their patients the benefits of a healthy diet and a regular exercise schedule to avoid the development of numerous chronic health conditions in the present and in later life.” The findings were published in the Journal of the American Heart Association.

38%

of vitamin, mineral and supplement users take vitamin D.

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Mindfulness and meditation tips to ease stress

Dr Rupy

Laura Aujla Hamilt+on

“My passion for nutritional medicine”

Natural beauty tips and advice, readers’ health questions answered, fantastic giveaway prizes, plus all the latest news from the world of natural health and wellbeing

y role model for “I want to be a health

my kids”

health top giveaway prizes, readers’ exercise tips and motivation, and wellbeing Delicious dairy-free recipes, the latest news from the world of natural health all questions answered, plus

FREE

GIFT When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift: two HayMax organic drug-free allergen barrier balms in Pure and Lavender worth £13.98. Simply applied to the rim of the nostrils and around the bones of the eyes, HayMax balms trap pollen before it gets in the body. In an independent Allergy UK survey, 80 per cent (134 of 166 respondents) said HayMax worked for their hay fever. The product is non-drowsy, suitable for children, pregnant and breast-feeding women, drivers and machine operators. Subscribe today at www.yourhealthyliving.co.uk/subscribe

Source: Mintel

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5 minutes with... Madeleine Shaw

What are some of the main health benefits to be had from reducing our meat intake? When you aren’t eating meat it allows for your meals to be more diverse, allowing you to have more vegetables and legumes, so your plate is suddenly far more varied. By reducing your meat intake, you also naturally lower the risk of heart disease, stroke, and Type 2 diabetes. What are the positive impacts on the environment? Meat consumption is a big contributor to greenhouse gases. Everything is supply and demand so the less meat you buy the less animals are farmed and less meat will be produced so there will be less pressure on land.

Any tips for how YHL readers can reduce their meat intake? You don’t have to jump straight in the deep end. Taking smaller steps such as having one or two meat-free days a week can really help shift your lifestyle. That’s why I’m working with The Unbelievable ALT., the meat-alternative made for meat lovers. The Unbelievable ALT. is a great place to start when looking for meat alternatives, having 50 to 80 per cent less carbon emissions than real meat. The texture is so similar to the real thing and it’s got a nice nutritional profile, packed full of protein. This means that meat lovers can have a near replica of the real thing while trying to cut down, which is a win-win! What is your favourite meat-free recipe? An absolute favourite of mine that was also a huge hit with my son is my Korean Beefless BBQ dish which is a quick and easy mid-week meal, tasty and packed full of important nutrients like protein and fibre. Madeleine Shaw is working with The Unbelievable ALT., the no compromise meat free alternative for meat lovers that tastes and bites just like real meat. With its versatility and reduced impact on the environment, it is the perfect solution for those wanting to cut down on their meat intake. Visit www.theunbelievablealt.com or @unbelievablealt on Instagram.

BEEFLESS KOREAN BBQ INGREDIENTS • 1 onion, roughly chopped • 6 tbsp of soy sauce • 3 tbsp of sesame oil + 1 tbsp for cooking • 3 tbsp of maple syrup • 3 tbsp of mirin • 1 apple, core removed • 2 garlic cloves • 1 thumb of ginger • Ground black pepper • 2 x 160g packs of The Unbelievable ALT. Tender Beefless Pieces SPICY CUCUMBER PICKLE 1 spring onion 1 cucumber 2 garlic cloves 2 tbsp of soy sauce 1 tbsp of gochugaru chilli flakes 1 tbsp of sesame oil 1 tbsp vinegar 1 tsp of sugar 2 tsp of sesame seeds MODUM NAMUL 150g of bean sprouts 1 minced garlic clove 1 tbsp of sesame oil 1 tsp of sesame seeds 1 tsp of soy sauce SERVE WITH: Cooked rice 2 spring onions, finely chopped 2 carrots, julienned Kimchi Seaweed Sesame seeds

METHOD • Cook rice according to package instructions. • Boil the beansprouts for 2 minutes and then run under cold water, squeezing out any excess liquid. •M ix the garlic, sesame oil, sesame seeds and soy sauce together in a bowl and toss through the beansprouts and set aside. • Chop the cucumber in half and then chop into ½ cm rounds. • Finely dice the spring onion and mix together the chilli flakes, vinegar, garlic, soy, sesame oil, sugar and sesame seeds. • Add the cucumber to the marinade and toss to coat, set aside. • Blend sauce ingredients. • On a non-stick pan add, 1 tbsp sesame oil followed by The Unbelievable ALT. Tender Beefless Pieces and cook according to pack instructions. • Pour the blended sauce onto The Unbelievable ALT. Tender Beefless Pieces and continue to cook for around 5 minutes, until the sauce reduces, and the pieces become glossy and caramelised. • While The Unbelievable ALT. Tender Beefless Pieces are cooking, mix the Modum Namul ingredients in a bowl to go alongside. • Serve the rice, The Unbelievable ALT. Tender Beefless Pieces and pickles altogether. Garnish with Modum Namul, sesame seeds and spring onions.

Try this delicious meat-free recipe by nutritional therapist and bestselling author Madeleine Shaw

May 2021 www.yourhealthyliving.co.uk

Health News

A little goes a long way!

Herbs for health Alison Cullen, Nutritional Practitioner and Education Manager at A.Vogel, looks at some natural ways to support the nervous system Many people find the pace of modern life extraordinarily fast, throwing up continual challenges as to how to cope with the continual demands on their physical, emotional and mental resources. After the past year, stresses and strains are even more impactful, increasing the need for remedies that can soothe and strengthen the nervous system and reduce demands on the adrenal glands. Passiflora is the perfect herb for nourishing the nervous system, gently supporting emotional resilience. This makes it easier to deal with everyday situations that would otherwise be draining. Taking this remedy for stress or nervous anxiety and tension is simple because it is not associated with side effects and the only contraindication is with other sedative or anxiolytic medication. This herb doesn’t create physical dependency and doesn’t cause drowsiness or problems with concentration. In fact, as it promotes better sleep, it may increase energy and improve memory and mental focus. Much of the strain of dealing with on-going pressures can be reduced if you have more confidence in your ability to cope, and this feeling is promoted by seemingly small improvements in areas such as memory and concentration, which come from a better nourished nervous system and more refreshing sleep. Another well-loved herb for improving our ability to relax and unwind is Lemon Balm. Modern studies show improvements in mood and cognitive performance, and increased feelings of calm; and these confirm the effects for which it has been used by herbalists for many years. For more information, visit www.avogel.co.uk

www.yourhealthyliving.co.uk May 2021

Researchers have discovered that as little as four minutes of HIIT training three times per week for 12 weeks significantly improved blood sugar levels, fat in the liver, and cardiorespiratory fitness in adults with Type 2 diabetes. The team from Western Sydney University also showed that these improvements were comparable to an intervention involving 45 minutes of moderate intensity aerobic exercise. The results were published in Diabetes Care.

Editor’s Choice

This month’s Editor’s Choice product is MAG365 BF, which checks all the boxes for menstrual support. It’s no surprise it won an award for “Best Women’s Product!” It contains a daily dose of magnesium to balance hormones, reduce stress and help calm those pesky cramps and it’s boosted with nutrients to support heavy periods. The magnesium works synergistically with vitamins D3, K2, C, and B6, boron, zinc and potassium to give your body the support it needs throughout your monthly cycle. As a bonus, the ingredients in MAG365 BF provide immune, heart and bone support. Available in natural and exotic lemon flavours.

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Finished a workout? Mid-afternoon slump? Perhaps

you’ve just gotten over a spell of sickness and feeling a little sluggish? A.Vogel’s Balance Mineral Drink could be a useful option for you. Tell me more! Containing electrolytes such as magnesium, calcium, potassium and zinc, Balance is a food supplement that you add to water, and has a taste of fruity strawberries. Magnesium contributes to a reduction of tiredness and fatigue and also helps you to release energy, giving you a boost just when you need it. Suitable for vegans. Available from? Independent health stores. Visit www.avogel.co.uk

Try this! Time Health Longevity –

Don’t let your joints lock down …

Comprehensive Anti-Ageing Formula. Why should I try it? Longevity is a unique formulation that combines seven premium ingredients: NMN, resveratrol, quercetin, pterostilbene, TMG, folate and B12. Tell me more! These ingredients work in synergy to revitalise the body, supporting energy metabolism, cellular repair and healthy ageing. The product is vegan, GMO-free and additive-free. Available from? timehealth.co.uk

You`ll

trust Collagen Plus to help you maintain a high level of mobility. Why should I try it? This awardwinning collagen supplement is a proven and natural way to support and strengthen joints/muscles. It keeps connective tissue flexible, enabling our bones/cartilage to bear weight. The secret lies in the ingredients: 7,500mg collagen, 1,000mg glucosamine and 800mg chondroitin. Easy to take as part of your daily routine. Collagen Plus is the best-selling health supplement from ArthroVite – the UK’s No 1 collagen specialist. Available from? All good independent health food stores or via www.arthrovite.com (0800 0181 282)

Great buys at your health store

An all-round winner! YHL Best Slimming

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Celebrity Health

My passion for

nutritional medicine

Dr Rupy Aujla speaks to Liz Parry about how his own health challenges led him on a mission to help people live healthier, happier lives using evidence-based food and lifestyle medicine

www.yourhealthyliving.co.uk May 2021

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Dr Rupy Aujla

“I’m trying to empower people to recognise the power of food, the power of their plates, in helping to lead healthier, happier lives.” Image of Dr Rupy Aujla © Andrew Burton

hen Dr Rupy Aujla was diagnosed with a heart condition in 2009 at the age of 24, he was inspired to improve his diet and lifestyle. Since taking a holistic approach to his health and wellbeing, Dr Rupy has not only overcome his heart condition but he is now passionate about changing other people’s lives for the better through nutrition. Now, aged 36, he is the host of the Doctor’s Kitchen podcast, a regular face on prime-time television and a Sunday Times best-selling author, who has recently launched his third book Doctor’s Kitchen 3-2-1. Tell us about your personal health journey and how you overcame your heart condition. Dr Rupy: My personal medical journey started in 2009 when I was diagnosed with Atrial Fibrillation (AF) which is a heart condition causing the heart to beat exceptionally fast and irregularly. In my case I didn’t need to have an electro cardioversion the first time I had an episode, but then I had two or three episodes every week and so I became a patient very early on in my own medical career. The reasons as to why I was affected by Atrial Fibriliation still haven’t been discovered. I had every investigation you could imagine – from electrophysiology studies, cardiac MRIs, echocardiograms to blood tests – you name it. I saw multiple cardiologists from across London, including some of the best in their field globally. I was offered something called an ablation, which is where you put a guide wire through the major vessel in the groin, and then you essentially burn an area around the pulmonary vein that enters the heart. This aims to stop misfiring cells and ring fence them, so they don’t cause the irregular rhythm. I was definitely going to go for that Follow us on Twitter: @YHLMag

because I am a conventionally trained doctor and, at the time, a 24-year-old who was being advised by a number of different colleagues, senior people in the industry, and in the medical field. My mum was actually the first person to say to me that maybe I should look at my diet and my lifestyle before I entertained such a drastic procedure. At the time I was completely against this idea and, if I’m honest to appease her, I decided to take six months to try and improve my diet and lifestyle, and that was with the blessing of my cardiologists. What changes did you make? Dr Rupy: I continued to take medications when I needed to. I was on a medication to slow the heart down and I was taking an antiarrhythmic medication, but I switched things up. I was eating cereals in the morning, sandwiches for lunch and just whatever I could cook in the evenings as well. I had a stressful lifestyle; I was a new junior doctor working on a busy ward, having to do night shifts and learning a lot of things on the job – it was super stressful. But I just changed one thing at a time. So, I changed out my cereal and in came nuts, seeds and a higher fibre breakfast. For my lunches I never used to leave work without my Tupperware, in fact I was called ‘Tupperware boy’ by my consultant when I was a junior, and I basically increased my plant intake. It was the very simple changes that I compounded over time. I started meditating, I took up yoga and tried to do everything in my power to improve my sleep. Although I was still working as a junior doctor, I never gave up my dream of being fully qualified and working in medicine. After about a year and a half of fastidiously tracking my AF episodes, I noticed I didn’t have an episode for months. That then became six months, then 12 months and I haven’t had an episode since. I went from

two to three episodes per week to zero over about a year and a half. That’s really what prompted me to answer two questions: a) Why wasn’t I taught this at medical school? And, b) How on earth had this happened? My personal journey is just that: it’s a personal journey. It’s an anecdote and it doesn’t mean that everyone can achieve this. However, it was my experience. It has made me a lot more passionate about food as medicine, nutritional medicine, and has prompted me to study and do a deep dive into the literature. That is what ultimately led to the creation of the Doctor’s Kitchen because I’m trying to empower people to recognise the power of food, the power of their plates, in helping to lead healthier, happier lives. It’s basically an open, honest conversation that I have with patients – still today – but magnified using social media platforms, books, podcasts, TV appearances etc. Are you still practising medicine or has your work with the Doctor’s Kitchen taken over? Dr Rupy: I trained in general practice and still work in emergency medicine; working in clinical medicine is very much a part of my identity. In fact, during the pandemic I was working more, pretty much full time. But usually the way I balance it is to work part time with the clinical work and then balance that with all my other duties and responsibilities. This includes things such as maintaining the podcast, research, completing my Nutritional Medicine master’s at the University of Surrey and working in my non-profit ‘Culinary Medicine’ which educates medical students and doctors in the foundations of nutrition as well as how to cook, for both self-care and patient care. May 2021 www.yourhealthyliving.co.uk

Celebrity Health

How would you describe your approach to healthy eating and cooking? Dr Rupy: The healthy eating principles I always bang on about are: eating whole – so as minimally refined as possible – eating quality fats like nuts or seeds, and eating fibre. This is something that is universally lacking in all of our diets from beans, pulses and other high fibre items. Also, eating plant-focused is important, meaning the majority of your plate is plants. This doesn’t mean 100 per cent vegan or vegetarian, but you really need to be getting towards 85 to 95 per cent plantbased. I also say eat colourfully so you’re getting a good variety of all those different plants with the thousands of plant chemicals they carry. As well as the essential micronutrients that we know are so beneficial and important for us!

What do you tend to eat during a typical day? Dr Rupy: I’ll probably start off with leftovers, so a lot of the time I have a savoury breakfast rather than something sweet. I will then have something pretty quick in the afternoon, whether it be a quick mix of beans, dark greenleaf vegetables, a good olive oil scattering and a herb blend like za’atar. Then, in the evening, well I’ll tell you what I had last night: I just simply cooked linguine in a green sauce which I made from loads of parsley, capers, pine nuts, chilli, grated garlic and some baby tomatoes – blended. I threw that over the cooked pasta and served it with some wilted spring greens on the side and topped with some more nuts and a little bit more chilli.

Exercise will be a mix of strength training, flow, yoga – whatever I feel like – and it really depends on how well I’ve slept the night before. That’ll determine how strenuous my exercise is. Can you share some simple tips for how people can improve their diets? Dr Rupy: I would start really, really small. If you think about my journey it was a collection of activities I didn’t start overnight. I literally did one thing at a time, which compounded over months and years. The one thing I started off with was the meal that I felt I could change very easily – and that was my breakfast. Straight away out went the cereal and in came anything like a granola, with a high fat yoghurt, with nuts, seeds and anything high fibre. I knew that I could commit to that every single day, so find something that you can commit to. The other mantra I have is ‘just one more’. Can you add just one more portion of fruit, vegetables, nuts or seeds at every mealtime? If not just one mealtime, even if it’s once a week, can you just add one more and then see how you can build upon that habit over time?

What type of exercise do you do? Dr Rupy: I get up at 5am so I can fit loads more things into the day. I will meditate for 10 minutes, journal and then exercise, usually for at least 20 minutes if not longer, say around 45 minutes in the morning.

Image of Dr Rupy Aujla © Faith Mason

What would your advice be to anyone who feels that eating healthily is too time consuming or expensive? Dr Rupy: My book, Doctor’s Kitchen 3-2-1, literally shows you how to cook healthy meals in no time at all using one pan, minimising the washing up and the time post-cooking which a lot of people don’t talk about as a barrier. Also, my iPlayer series on the BBC, Thrifty Cooking in the Doctor’s Kitchen, shows you how easy it can be to cook well on a budget for less than a pound a portion. There are so many ideas out there, but it just takes that motivation, that one step; even if it’s one recipe a week, just commit to something. Do you have any new projects coming up? Dr Rupy: I’m currently working with my non-profit, Culinary Medicine, to create the UK’s first online culinary medicine course which is where we teach doctors and health professionals how to cook. I’m also creating an app where we will post a load of stepby-step recipes and we will allow users to filter the recipes according to whatever their health goals are. So, whether you are trying to improve your gut, improve your skin, optimise brain health or you’re just generally looking to eat better, the app will allow you to do that. It’s all very exciting.

For more information on The Doctor’s Kitchen and to subscribe to receive exclusive recipes visit thedoctorskitchen.com Doctor’s Kitchen 3-2-1: 3 fruit and veg, 2 servings, 1 pan by Dr Rupy Aujla is published by Harper Thorsons, priced £16.99.

www.yourhealthyliving.co.uk May 2021

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Your Experts

Your health

You asked: “I’ve been feeling quite flat recently. Can you suggest any natural ways to boost my mood?”

MICHELLE SANCHEZ ANSWERS: “You need to determine what is making you feel this way. Quite often it can be due to life challenges or stress; however, hormone imbalances, nutritional deficiencies or illness can also be triggers. Diet and lifestyle play a huge role in regulating mood and keeping us upbeat. It’s important to eat healthily and avoid gorging on sugar as it can deplete energy, crash your mood and spur anxiety. Include mood-boosting foods in your diet such as leafy green vegetables (spinach, kale, rocket), broccoli, cauliflower, asparagus, mushrooms, almonds, walnuts, pumpkin and sesame seeds, bananas, oatmeal, beans, lentils and fermented foods like sauerkraut. These foods contain vital nutrients such as B vitamins and magnesium which support the nervous system and brain health. Exercising regularly and staying connected to friends and family also bolsters mood. Natural remedies to lift mood include: • Omega-3 (from fish oil or flaxseed oil). This provides the essential fatty acids needed for brain function and mood regulation. • St John’s Wort is a nerve tonic herb with anti-depressant properties that has been used for centuries to treat low mood and anxiety. • Bach flowers remedies such as Rescue Remedy, Mimulus and Elm are excellent for stress, worry, fear and overwhelm.” n Michelle Sanchez is a Naturopath, Nutritionist and Medical Herbalist. The award-winning College of Naturopathic Medicine is the No.1 Training Provider in Natural Therapies such as Nutrition, Herbal Medicine, Acupuncture, Homeopathy, Natural Chef and Health Coach. Train online or in-class. Call 01342 777 747 or visit cnmcourses.com EDUCATION AWARDS 2021

You asked: “What are adaptogens and could they help with my stress levels?”

You asked: “Do you have any tips for how I can begin following a plant-based diet?” DR VIKKI PETERSEN ANSWERS: “If done correctly, a plant-based diet is satisfying, energising, mentally balancing, and a good way to shed extra pounds. Often, individuals are afraid to begin because they assume they will stop enjoying food and they will feel hungry all the time. In fact, cravings will actually go away on a plant-based diet and, with some effort, food is incredibly satisfying. Begin your plant-based journey with one day each week that you eschew animal-derived products. ‘Meatless Mondays’ actually evolved from this idea. Make sure that you eat enough and include healthy fats such as nuts, seeds, avocados and healthy oils so that you are not left feeling ‘hangry’. Think a whole day is too much? Start with a single meal and go from there. Be sure to identify some plant-based foods that you already enjoy. Include the fruits, vegetables, nuts, seeds, beans and legumes you have eaten and found enjoyable. Then, add the animal-based dishes that are your favourites to your list, so that you can begin to research plantbased alternatives. Plan ahead for your meals and educate yourself on what a meal with adequate protein, healthy fats, and complex carbohydrates looks like. If you enjoy cooking, this journey is much easier for you. Find online resources for recipes and ideas for substituting plant-based products into your meals.” n Dr Vikki Petersen is a Certified Clinical Nutritionist, Chiropractor and Functional Medicine doctor. For more information visit www.rootcausemedicalclinics.com

KIRAN BHONDI ANSWERS: “Adaptogens are a special group of herbal pharmaceuticals that work to counteract the effects of stress on the body. Adaptogens have been used for thousands of years in ancient Chinese and Ayurvedic medicine. Modern science has confirmed many of their benefits through clinical research, showing that adaptogens can improve cognitive performance and memory, enhance endurance, as well as boost energy, immunity, and our resilience to stress. Ashwagandha is an adaptogenic herb that has been linked to those suffering from non-restorative sleep (NRS) – people who feel their sleep doesn’t leave them feeling recovered or restored, meaning they remain tired throughout the day. Ashwagandha has been successful at treating many symptoms and markers which feed into NRS, such as falling asleep more quickly, a better quality of sleep, and less overall anxiety levels. Not only that, it helps regulate cortisol, the stress hormone in the brain, which can be helpful in terms of alerting us to threats and dangers. However, in modern day-to-day living we rarely encounter this and as a result, cortisol can be released in less ‘dangerous’ situations, such as an unexpected deadline with work. Adaptogens like ashwagandha help to regulate the release of cortisol and prevent it from doing long-term damage to our health.” n Kiran Bhondi is the founder of adaptogen start-up Osena London. To find out more, visit www.OsenaLondon.com

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May 2021 www.yourhealthyliving.co.uk

Your Nutrition

The mighty

microbiome Professor Robert Thomas explains how prebiotics and probiotics can help to promote gut health

rillions of bacteria, fungi and viruses reside in or on our bodies, particularly around the gut, skin, genitals and lungs, which collectively form our microbiota. It’s an incredible fact that over half of our cells’ genetic material is derived from these alien organisms. It should be no surprise, then, that the healthy bacterial component of our microbiota plays a key role in ensuring our bodies’ defences and functions run smoothly. Yet it is becoming clear that in the UK and other western countries, our diets and daily habits are creating woeful deficiencies. People living in rural regions of Africa and South America traditionally have a wholesome, diverse gut flora, yet after just a few months of a western-style diet, their levels of healthy bacteria plummet. The biodiversity of the gut and skin microbiota deteriorates with age, causing anti-inflammatory (Bacteroidetes) bacteria to reduce and pro-inflammatory (Firmicutes) bacteria to increase. Other factors that influence abnormal bacterial growth, especially in the gut, are the food and drink we consume, recent illness, medical treatments or changes to our habits and diet when travelling abroad.

Probiotic bacteria

These are live microorganisms that occur naturally in many fruits and vegetables, as well as in a range of fermented foods. Probiotic bacteria have a range of health benefits and good sources include: • • • •

Live yoghurt and kefir Aged or blue-veined cheeses Miso, kimchi and tempeh S auerkraut and pickled vegetables

To boost your gut health, try to eat one or more of these probiotic-rich foods every day. Matured cheeses should be eaten in moderation as, despite being an excellent source of healthy bacteria and fungi, they also have a high cholesterol content.

www.yourhealthyliving.co.uk May 2021

Prebiotic soluble fibre and phytochemicals

Prebiotics are types of fibre that feed your friendly gut bacteria and promote the formation of healthy colonies in the lower bowel gut. Some prebiotics can impede Firmicutes from sticking to the gut wall so create more space for Bacteroidetes to grow. Others can preferentially feed the Bacteroidetes and starve the Firmicutes. They can protect healthy Bacteroidetes bacteria from enzymes in the saliva and stomach, and some even have natural antibiotics that selectively kill Firmicutes but not Bacteroidetes. So, when considering strategies to improve gut health, it’s just as important to enhance your prebiotic intake as the probiotic intake. The two main sources of prebiotics are phytochemicals and soluble fibres.

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Your Nutrition Phytochemical prebiotics

Phytochemicals are considered prebiotics because they feed the good bacteria in your gut. Healthy probiotic bacteria are responsible for the extensive breakdown of the original phytochemical structures into biologically more active phenols, which can then be absorbed more efficiently. These phenols are used as energy by the intestinal bacteria so they support the gut growth, repair and wall integrity. This process also feeds the Bacteroidetes, but not the Firmicutes, which tend to use sugar as energy instead. Some prebiotic phytochemicals contain natural antibiotics, which improve the ratio of healthy to unhealthy bacteria as they affect Firmicutes rather than Bacteroidetes. Mushrooms, in particular, are good sources. Resveratrol, the red pigment in pomegranate and grapes, is a particularly good prebiotic, which explains why studies involving red wine, in moderation, have shown an improved gut health. Turmeric has long been used in traditional medicine to treat conditions ranging from indigestion and arthritis to depression. It is quite poorly absorbed in the small gut so enters the bacteria-rich large bowel. Tea and cocoa (without sugar) are rich in flavonol polyphenols, which have demonstrated significant growth inhibition of pathogenic bacteria while maintaining the growth of healthy butyrate-producing bacteria such as Bifidobacterium and Lactobacillus.

Other food sources of soluble fibres include grains, flaxseed, sesame seeds and peanuts, many of which also contain lignan polyphenols. These are converted to their bioactive lignan metabolites which, as well as being anti-inflammatory, have anti-oestrogenic properties. Colonisation of the gut with these lignan-metabolising bacteria has been shown to protect the gut from carcinogens which normally induce multiple bowel cancers. Bananas are rich in soluble fibres and have been shown to promote the health of the gut by preventing potentially harmful pathogens sticking to its wall, preventing infections from pathogenic bacteria such as Salmonella and Clostridium.

Good-quality probiotic supplements

When considering the evidence for probiotic supplements, it is important only to take into account data from studies that involve individuals whose microfloral profile is likely to be suboptimal to start with, due to age, obesity and other lifestyle factors already summarised above. For those who are likely to have a poor gut bacterial profile, a good combined probiotic and prebiotic supplement can increase gut diversity, which results in lower inflammation and better gut integrity. In terms of safety, a well-designed probiotic supplement should contain bacteria that are (or should be) already present in a normal digestive system. It should not be a surprise, then, that even with the large quantities of probiotic supplements consumed around the world, the numbers of opportunistic infections that result from probiotic supplements are negligible. They have been used in trials involving severely ill patients in intensive care or on chemotherapy and have demonstrated benefits such as a significant reduction in diarrhoea and an improvement in other symptoms without side effects. The main risk posed by a probiotic supplement is a contaminated supply, so it is very important to obtain them from a reputable source. Make sure that the ingredients are clearly marked on the label and look for blends produced by a long-established, reputable manufacturer with a high-quality-assurance track record compliant with EU, UK and US standards.

Soluble fibres as prebiotics

Certain fibres work with phytochemicals to encourage healthy bacterial growth. The two main categories of soluble fibres are the non-fermentable soluble fibres which include gums, psyllium, ispaghula husk and pectins, and fermentable soluble fibres such as the resistant starch inulin and carbohydrate chains such as oligosaccharides. Soluble fibres provide nutrients for the microbiota within the large gut, as well as increasing faecal bulk which makes it easier to pass. The fermentation of soluble fibre by healthy bacteria produces butyrate, which enhances digestive function, gut immunity and gut health. Beta-glucans, found naturally in the cell walls of cereal plants and fungi, is a fermentable soluble fibre that is particularly helpful for gut health. 22

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With the growing use of immunotherapies in medical treatments, understanding the microbiome is gaining prominence. A one-size-fits-all approach is unlikely to succeed when it comes to restoring deficiencies in an individual’s microbiome. In the future, it is envisioned that a tailored probiotic regimen could help maintain or restore a person’s unique microbial ‘fingerprint’, and, in doing so, substantially improve responses to lifesaving treatments. Extracted from How to Live: The Groundbreaking Lifestyle Guide to Keep You Healthy, Fit and Free of Illness by Professor Robert Thomas, Short Books, £14.99. Facebook “f ” Logo

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Great buys at your health store

For gut health

What’s this? Floradix IntestCare Liquid Herbal Formula. Why should I try it? IntestCare is a fruity Did you know? Many of us

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tasting herbal supplement. It contains herbal plant extracts from turmeric, peppermint leaves, artichoke leaves, rosemary leaves and ginger as well as magnesium. The turmeric extract helps to support digestion and the magnesium contributes to normal muscle function. It is free from chemical additives, alcohol, yeast, lactose and gluten and is suitable for vegetarians and vegans. How much? £14.60 for 250ml. Available from? Selected health food stores. Visit www.floradix.co.uk

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Gut instinct secretions like bile from the liver and producing neurotransmitters like serotonin, our ‘happy’ neurotransmitter. Plus, our gut has a pivotal role in managing our immune system: 70 to 80 per cent is located in our gut.”

YHL talks all things gut health with Nutritional Therapist Eve Kalinik and fitness trainer and influencer Maeve Madden Q: Why is good gut health so important? A: Eve Kalinik says: “Having a healthy gut is intrinsic to our overall health and wellbeing as it has such a far-reaching influence. The gut microbiota have a critical role in digestion and absorb nutrients from our food, but there are many more systems they influence, including regulating certain gastric

Q: What are your top tips for good gut health? A: Eve says: “Gut microbes feed on fibre, and while we don’t have the capacity to actually digest fibre, it provides an essential fuel source for them. Fibre is found in all plant-based foods like vegetables, fruit, whole grains, nuts and seeds. Add in fermented foods such as sauerkraut, kefir, kimchi and kombucha. Through the process of fermentation these foods contain bacteria that can also be beneficial for the gut. Another way to ingest these would be from a supplement like Symprove.” Q: How do you look after your gut health? A: Maeve Madden says: “I try and maintain a healthy, balanced lifestyle.

Spring is a time to nourish body and mind At Symprove, we believe that feeling and looking your best starts from within, with a healthy way of thinking, an active lifestyle and a balanced diet. Symprove contains carefully selected bacteria strains that support your gut microbiome. Making the switch to adding Symprove to your daily routine is easy. Just take 70ml each morning on an empty stomach, wait ten minutes and carry on with your day. Get started, get 12 weeks.

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Balance is optimally key for me; I am a very intuitive eater and that’s what keeps me happy. I start my day with a shot of Symprove original followed by a 15-minute fresh air walk. I hydrate with a litre of warm water and then a coffee. I try to maintain a lifestyle with plenty of fresh whole foods, high in fibre and lean proteins.” Q: What are your favourite gutfriendly foods? A: Maeve says: “I naturally enjoy and eat a lot of gut-friendly foods. I’ll have kefir in the mornings or post-workout. I love a cold kombucha in the evenings instead of a soda. Lentils and black beans would be a staple in our house along with whole grains. There are so many simple food alternatives you can make to ensure you are getting plenty of fibre and gut-friendly foods into your everyday lifestyle.” Symprove is a unique, water-based food supplement based on an extract of germinated barley together with four carefully selected strains of live and active bacteria. Symprove Ltd is committed to helping people enjoy a happy gut and healthy lifestyle. To kickstart your Symprove journey, visit Symprove.com.

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Your Look

Raising

the bar Making the switch from bottle to bar for your haircare needs

ccording to Greenpeace, UK supermarkets produce a staggering 800,000 tons of plastic every year. Much of this single-use plastic finds its way into landfill sites and waterways, polluting the oceans and harming wildlife. “We know that only 9 per cent of the plastic ever made has been recycled,” says Friends of the Earth plastics campaigner, Camilla Zerr (friendsoftheearth.uk). “So even the best efforts to sort plastics into the right recycling bins are not enough to stem the scourge of plastic pollution. That’s why making plastic-free consumer choices is always best.” One of the most simple ways to reduce your plastic consumption is to switch from shampoos and conditioners in plastic bottles to solid shampoo and conditioner bars. There is an increasing range of dedicated shampoo and conditioner bars available now on the market with plenty of tantalising natural ingredients in that will leave your hair feeling clean, moisturised and healthy. More bang for your buck “This is an easy swap we can all get on board with,” says Camilla. “Not only are shampoo and conditioner bars free of the pointless plastic packaging that’s typical of conventional options, they also 26

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Look after your locks One very important thing to bear in mind is that it is crucial that hair is washed with a shampoo bar and not a bar of soap. “Soap is made in a completely different way to a shampoo, using a strong alkali such as sodium hydroxide (caustic soda), mixed with an oil or fat to produce the soap,” explains Tony. “This means that soaps are always alkali with a pH between 8 to 10. The normal pH of our skin is slightly acid, between 5 and 6, and this is also the ideal pH for our hair to stay in good condition. If the hair is rendered alkaline because soap is used to wash it, it will become brittle and will break. This is why shampoos (bars or liquids) are made to have a pH of between 5 to 6, the same as the skin.”

tend to last much longer than liquid shampoos – so you get the added bonus of more bang for your buck.” When shopping for shampoo and conditioner bars, be sure to look for ones that are free from chemical nasties such as parabens and Sodium lauryl sulphate (SLS). Also look for products that are wrapped in recyclable packaging. Many are vegan and cruelty-free too, for a completely ethical product choice. Many natural shampoo bars are made from plant-based extracts and contain natural fragrances, but it’s always a good idea to check the ingredients before you buy. “It is very important that shampoo and conditioning bars are formulated for specific types of hair for them to have the best effects,” explains Tony Maleedy, Trichologist and founder of EarthKind (iamearthkind.com). “For example, someone with dry, brittle hair will benefit greatly from using a shampoo and conditioning bar rich in oils and moisturisers, but that same bar would be far too heavy for someone with fine, oily hair. In their case an oil-free shampoo with light moisturising properties and not using a conditioner may be ideal.”

One last tip is to make sure that you keep your shampoo and conditioner bars dry between uses as this will ensure that they last longer. Look for dishes or containers that are made from sustainable materials and definitely not plastic! Your local independent health food store is a great place to shop for natural haircare products that are kind to your hair as well as the environment. Ask in store for help with choosing the right products for you. Facebook “f ” Logo

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You`ll Great buys at your health store

For shampoo and conditioner bars

Wise buy! J.R.Liggett’s shampoo bars

are gentle, natural, vegan and suitable for all hair types. One zero-waste plasticfree bar is equivalent to two to three bottles of shampoo. Tell me more! The 100 per cent vegetable oil formulation lathers quickly and rinses out easily, leaving you with healthy, beautiful and clean hair. It will not strip the natural oils from your hair as the formula is free from detergents, SLS, artificial fragrances, colours and preservatives. How much? £9.99 for 99g. Available from? Independent health stores and www.mahinaturals.com

Try this! Friendly Soap Hair Selection. Why should I try it? Make every day your best hair day with this

fabulous pair of double acts. Giving you two gorgeous shampoos with two matching conditioners, so you can pick and choose according to your mood. Free from plastic, cruelty and preservatives, leaving hair irresistibly soft as well as free from the dreaded frizz. How much? £14.95. Available from? Independent health food stores and online at www.friendlysoap.co.uk

Looking for natural hair care products?

Try Earth Kind’s Bergamot & Sage Shampoo Bar For Dry & Coloured Hair and Organic Oats Conditioner Bar for All Hair Types. Why should I try them? Earth Kind are multiaward-winning high-quality hair care bars made to be good for your hair and good for the planet. The hair care bars are sustainable, ethical, plastic-free and vegan-friendly. Available from? Independent health food stores. Visit www.iamearthkind.com. For trade enquiries please contact hello@iamearthkind.com

May 2021 www.yourhealthyliving.co.uk

Your Health

Life

cycle

From PMS to menopause, YHL takes a look at the main menstrual health issues experienced by women at all stages of life

TEENAGE YEARS “The onset of menstrual periods is defined as ‘menarche’, and it is an important milestone in a woman’s life,” explains Dr Monica Lascar, specialist in BHRT and functional medicine at The Marion Gluck Clinic (www.mariongluckclinic.com). “The age when the first menstrual periods begin can vary between 10 and 16 years of age and it seems to occur at an increasingly younger age in Europe and the USA. Oestrogen increases at puberty and is the hormone that peaks just before ovulation and leads to an increase of the lining of the womb (the endometrium). This then sheds if the egg is not being fertilised. Oestrogen also helps to keep our bones and muscles healthy as well as have an efficient metabolism, a sharp brain, good mood and energy levels. Progesterone is a hormone we only make when we ovulate, and it peaks at day 21 of the cycle. It is known as the pro-gestation hormone that supports pregnancy but has many other benefits, such as help with inflammation. Too much oestrogen and not enough progesterone can lead to heavy and/or painful periods, breast tenderness, bloating and water retention.” 28

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The main hormonal issues in teenage years include heavy and painful periods, irregular periods or infrequent/lack of periods. Dr Monica Lascar says: “You can support your body by having a balanced diet and taking anti-inflammatories (nonsteroidals or turmeric/curcumin is a powerful natural antiinflammatory). Avoiding dairy (especially cow’s milk) may be beneficial and you could consider taking iron supplements as required. Oral combined contraceptives can be a good albeit temporary solution, but it is important to understand that ‘the pill’ works by fully suppressing ovulation (putting your ovaries to ‘sleep’) and replacing your hormones with synthetic alternatives. Progesterone can also help. See your doctor who may sometimes offer additional investigations/tests as necessary, including thyroid function, blood count and iron levels. When periods are lighter or absent, a more detailed hormone profile can help distinguish between different hormonal problems and help find more specific ways to rebalance hormones.” Facebook “f ” Logo

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Your Health 20s & 30s

40s

“In your forties you are officially entering perimenopause, where your ovaries are running out of eggs and your hormones start to change,” explains Nicki Williams, awardwinning nutritionist and founder of Happy Hormones for Life (happyhormonesforlife.com). “Progesterone levels fall as ovulation becomes less frequent while oestrogen can fluctuate between high and low. Stress hormones may be high as a result of this and extra stresses in midlife. The list of potential symptoms in peri-menopause is long, and can vary considerably between women. Common ones include fatigue, mood swings, anxiety, brain fog, poor sleep, irregular or heavy/ painful periods, PMS, low libido, joint pain, weight gain and hot flushes or night sweats. It’s incredibly important to balance your hormones as much as possible during peri-menopause and, thankfully, there are many natural ways to do this. Here are my four steps that I think are vital for hormone balance:

“Entering her twenties, a woman’s hormones and menstrual cycle should start to settle into a regular pattern and she will learn what’s normal for her (cycles are usually an average of 28 days),” says Louise Lewis, DipCNM mBANT rCNHC, a qualified nutritionist specialising in women’s mental wellness (louise-lewis.com.) “Many women go on to some form of hormonal contraception at this time such as the pill, implant, or injection, which can mean changes to her menstrual cycle such as lighter, irregular or no bleeds. The twenties and thirties are also when we might see some menstrual irregularities. Many women suffer from PMS, period pain, heavy periods or amenorrhoea (no periods) in this age group, and menstrualrelated conditions such as PCOS, fibroids and endometriosis. These are often hard to diagnose and can cause significant upset to women affected. Diet and lifestyle play a part in the menstrual cycle in this group. In their twenties and thirties, women are often trying to establish a career, leading a busy social life, or juggling family life around it all, which can lead to stress. Stress has a wide-ranging effect on the body and can affect the balance of a woman’s sex hormones and thus her menstrual cycle. Too much or too little exercise feeds into this, as well as poor nutrition and blood sugar balance. And lack of the right nutrients can exacerbate things like PMS symptoms. This is also the time at which women might start planning to have a family. Coming off hormonal contraception can cause menstrual changes and she may start tracking things like ovulation. There may be fertility challenges which can involve treatments affecting her menstrual cycle. And then there is pregnancy itself and the return of periods afterwards, which can be up to six weeks. Women may notice changes to their cycle after giving birth.” 30

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Eat: Hormones need a variety of nutrients to function properly, so it’s important to eat whole, nutrient-dense foods including protein, healthy fats and complex carbohydrates. Lots of vegetables at each meal will help to crowd out not so healthy foods, and supply plant nutrients and fibre. Healthy fats (including avocado, oily fish, olive oil, nuts and seeds) will help to keep your blood sugar stable and you feeling full between meals. Rest: Managing stress hormones is vital for hormone balance. Factor in 15 to 20 minutes per day of relaxation or doing what you love. Cleanse: Certain chemicals that we are exposed to in our food and everyday products can disrupt our hormones, especially oestrogen. Avoid pesticides, plastics and synthetic fragrances as these are some of the worst. Move: Staying active is key to hormone balance, but it’s important to find a balance that’s right for you. Yoga, Pilates and walking are all very good for your hormones!”

50+

“Defined as a woman’s last menstrual period, the menopause occurs because the ovaries’ supply of eggs, known as the ovarian reserve, has depleted,” explains Aliza Marogy, Founder of Inessa, Registered Nutritional Therapist and Functional Medicine Practitioner (www.inessawellness.com). “Common effects include night sweats, hot flushes, insomnia and joint pain. It’s worth pointing out that many women experience only mild symptoms. According to a survey by the British Menopause Society, 50 per cent of women aged 45 to 55 who have gone through the menopause in the last 10 years have not had to seek help from a healthcare provider. Facebook “f ” Logo

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Your Health There’s evidence that phyto oestrogens (plant oestrogens that act in a similar way to human oestrogen in the body) can relieve some symptoms, including hot flushes. Soya and linseeds are good sources, as well as chickpeas, lentils, fennel and dried apricots. B vitamins, as well as being key for optimal energy production, are known to help regulate mood, and play a role in the production of the happy hormone, serotonin. As both heart health and energy levels can suffer as a result of menopause, supplementing with CoQ10 – a nutrient that is essential for good cardiovascular health and energy production but is hard to get from food – can benefit women. Studies also suggest that taking CoQ10 can help slow cognitive

decline in postmenopausal women and can be important for those taking hormone replacement therapy, statin or thyroid medications, all of which can deplete our CoQ10 levels. Vitamin D3 and K2 are key nutrients for supporting bone health. Calcium and magnesium may also be required by some women in addition, though it’s best to seek the advice of a nutritional professional or GP before taking supplemental calcium. A quality multivitamin and mineral should contain all the aforementioned as well as a spectrum of micronutrients including vitamin E and zinc, which have also been shown to improve menopausal symptoms, benefit overall wellbeing, lift mood, boost energy and support hormonal balance.”

Try this! Actifem is a unique blend of

You`ll Great buys at your health store

For menstrual health

premium undiluted high potency Royal Jelly and Northern Pacific Kelp, Wild Fennel, Fenugreek, Wild Sage and Raspberry Leaf. Tell me more! It’s a complete 100 per cent all-natural formula, free of chemicals, pesticides and additives. It is ideal for helping with adrenal and hormonal difficulties for all ladies regardless of age. Perfect for supporting the female endocrine system – especially during the menopause. How much? £38.50. Available from? Independent health stores and www.oliveleaf.co.uk

Try this! Agnus Castus Premium

Support features a unique combination blend of Agnus Castus, Skull Cap, Milk Thistle and Lemon Balm, which complement each other and work most effectively together to help maintain female monthly hormone balance. Tell me more! The product also contains vitamin B6 and magnesium, which contribute to the reduction of tiredness and fatigue, and to the normal functioning of the nervous system. Vitamin B6 contributes to the regulation of hormonal activity and magnesium contributes to the normal functioning of metabolism. How much? £20.97 for 60 vegan capsules (a one-month supply). Available from? All good independent stores. Visit www.naturalhealthpractice.com

What are these? Earthwise Menstrual Pads. Why should I try them? These washable menstrual pads are

available in easy-care fabrics and vibrant prints and are supplied without plastic packaging. Tell me more! The pads are available either as single items or in Buy 3 Give 1 charity packs. For each charity pack sold, a pad is donated to a girl in need in Kenya via the company’s link with the Nasio Trust. This helps girls to remain in full-time education well past puberty, significantly improving their life choices. Available from? Independent health food stores. Visit www.earthwisegirls.co.uk May 2021 www.yourhealthyliving.co.uk

Your Living

The ethical

shopping guide Opt for Fairtrade products

Consider going vegan

When you choose to buy Fairtrade certified products, you’re helping to empower farmers and workers to improve their living standards, the welfare of their community and our shared environment. As well as the Fairtrade Minimum Price, which kicks in when crops fail or market prices crash, Fairtrade farmers and workers also receive an additional Premium to help their community invest in essential services such as education, sanitation and health care. Fairtrade’s standards and practices also promote sustainable farming to protect biodiversity and the environment, deliver training for women so they can participate and lead, secure worker rights and build climate resilience. Whether you want to start incorporating Fairtrade into your weekly shop, or perhaps you’re looking for ethical gifts for friends and family, there’s a huge variety of Fairtrade products to choose from – from chocolate, to wine and coffee, to tea and honey, even gold! When it comes to shopping more ethically for clothes, buying less and buying better is more important than ever. That means if you are buying new, choosing sustainable fabrics made in safer factories, with better eco-credentials and fairer employee wages.

“By consciously choosing vegan items – whether it’s food, drink, textiles, make-up, toiletries etc. – you are staying clear of products that are free from animal products and free from products that have been testing on animals,” says Francine Jordan, spokesperson for The Vegan Society. “The production of meat and other animal products places a heavy burden on the environment, from crops and water required to feed the animals, to the transport and other processes involved from farm to fork. The vast amount of grain feed required for meat production is a significant contributor to deforestation, habitat loss and species extinction. In Brazil alone, the equivalent of 5.6 million acres of land is used to grow soya beans for animals in Europe. It’s well known that a plant-based diet requires only one third of the land needed to support a meat and dairy diet. With rising global food and water insecurity due to a myriad of environmental and socio-economic problems, there’s never been a better time to adopt a more sustainable way of living. What’s more, getting your nutrients from plant foods allows more room in your diet for health-promoting options like whole grains, fruit, nuts, seeds and vegetables, which are packed full of beneficial fibre, vitamins and minerals.”

The easiest way to spot a Fairtrade product is to look for the FAIRTRADE Mark – note the capital ‘F’ – which confirms the product has been certified by Fairtrade International. For more information, visit www.fairtrade.net

When shopping, look for products that bear the Vegan Trademark. And you might also like to consider signing up to The Vegan Society’s 30 Day Vegan Pledge. For more information, visit: www.vegansociety.com

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Your Living

RETAILER TIP

more ethically “Making the decision to shop elming at first,” rwh ove bit a be is great, but it can of An Ethical Life in says Rachel Parker, the owner that customers ask end Colchester. “I would recomm happy to offer help ays alw are we for advice in store as bra ical nds and products. when it comes to choosing eth to start with one thing be ld My tip to customers wou your household cleaning at a time, like getting refills of new ones. Also, products rather than buying ely vegan, start plet com go to ng rather than tryi each week day by having one meat-free it. Start e eas incr lly dua and then gra with small changes that are sustainable.”

Choose organic! “Organic is better for the planet,” says Clare McDermott, the Soil Association Certification’s Business Development Manager (www.soilassociation.org). “It’s designed to respect nature and to enhance the health of soils, water and air. Organic farming is leading the way on sustainability, avoiding harmful pesticides and artificial fertilisers, promoting better welfare for farm animals and wildlife.” Clare adds: “There’s so much more to organic than just food and drink! Look out for the Soil Association symbol on beauty and wellbeing products to be sure you’re supporting businesses that don’t test on animals or use controversial chemicals, parabens and phthalates, synthetic dyes or fragrances.”

Shop for plastic-free beauty products Reducing your plastic consumption is a simple way to shop more ethically. Friends of the Earth recommend switching from plastic bottles of shampoo, conditioner, shower gel and handwash to solid bars which do the same job. Bar soap tends to last much longer and is therefore more cost effective. Choose bars that come with minimal packaging and are free of palm oil. Ditch plastic disposable razors in favour of a long-lasting reusable safety razor, which only requires changing the blade regularly. Choose a compostable bamboo toothbrush over a plastic one. You can even get replaceable bamboo heads for electric toothbrushes. Avoid plastic wet wipes and instead opt for either reusable washable cloths or genuinely degradable/ compostable wipes. Never flush wet wipes, even biodegradable ones, as they contribute to blockages in the sewage system called ‘fatbergs’. For more tips on how to reduce your plastic consumption, visit friendsoftheearth.uk

Supporting your local organic farmers is another way to be a more ethical shopper. Clare explains: “Enthusiasm for veg boxes has rocketed over the past year as more of us looked to find options for home food deliveries, yet there’s so many more benefits to subscribing to a fruit, veg or meat box. You’ll be joining a community of amazing citizens, farmers and organisations who are making sure the way we farm and eat is better for our health, better for nature and wildlife, and better for the climate too.”

Look for refillable cleaning products Just like some cosmetics, other day-to-day household cleaning products can be found in refill form. Refilling washing-up liquids, laundry liquids and all-purpose cleaners has never been easier! Friends of the Earth recommend trying soapnuts, which are an ecological alternative to laundry liquids and detergents. They act as a natural washing detergent, and better yet they literally grow on trees! Go plastic-free when it comes to kitchen sponges and cleaning brushes. There are plenty of plastic-free sponges available on the market, and wooden cleaning brushes make a good alternative to plastic ones. They may be a bit pricey but try to consider beeswax food wraps to cover food instead of clingfilm. If you’re vegan, you can also buy vegan wax food wraps, which work just as well.

May 2021 www.yourhealthyliving.co.uk

Your Instore Advisor

Independent health store advice for

parents with new babies

Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of expertise. This month we talk to Roxana Chirita, General Manager of the Alara Health Shop in London

H WORDS: Bronwyn Hardy

ere at Alara, we advocate brands that respect the skin of your baby. We recommend products that are made of natural ingredients such as bamboo, and do not contain harsh chemicals and chlorine. Also, those that do not impact heavily on the environment and are manufactured in ways that minimise landfill waste. We champion products that sustain forests. Biodegradable is best, too (less greenhouse gas!)

Nappy changing and the planet

We recommend Cheeky Panda and Beaming Baby. These nappies are biodegradable and free from chlorine bleach and other chemical nasties. In terms of wipes, once again Cheeky Panda are great. They are made from 99 per cent water, 1 per cent aloe juice and fruit extract with a teeny-weeny trace of food preservatives. And they are biodegradable!

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Beaming Baby wipes only use certified organic plant ingredients, so your baby will avoid the herbicide and insecticide residues found in standard wipes. By stripping out parabens, alcohol, detergents and chlorine, which are often found in other wipes, your baby will avoid these potential health hazards. The wipes are also 100 per cent biodegradable.

will give you a boost – we stock brands full of vegetables, proteins and probiotics. Aromatherapy products, such as essential oils, bath products (body washes, bath salts, body oils) and pillow mists encourage relaxation. Magnesium bath salts can help with stress levels and to soothe tired muscles.

Other eco-friendly tips

Dr Hauschka Silk Body powder, talc free, is a great alternative to the traditional baby powder. Moogoo and Hope’s Relief have some excellent products for babies, too, especially for those who suffer from skin sensitivity.

Natural household products (like washingup liquid and laundry liquid) should be considered too. Bio D has an amazing range of natural, biodegradable products. It’s a UK brand and is ethically sound, safe to use and has minimal environmental impact.

Healthy options that meet mum and dad’s needs

In terms of skincare, Weleda’s baby range offers a superb selection of products made of 100 per cent natural ingredients. Badger makes a great sunscreen that is made from 98 per cent organic ingredients and is water resistant.

A good multivitamin supplement, made from natural sources, can be helpful when trying to cope with low energy levels brought on by sleepless nights. These will maintain the intake of essential fatty acids, DHA, vitamin D, B vitamins and folate among other nutrients. Nursing teas are great (to support breastfeeding) and a probiotic for mum and baby are options to consider.

And as your baby starts to grow… When your baby starts eating solids, try Organix. They make breakfast products, like porridge and muesli, and also a range of organic soft oaty bars. Their huge selection of snacks are super tasty and contain all sorts of vegetables for your growing little person.

When time-poor parents need a quick meal, we recommend fruit and vegetable smoothies with a superfood supplement – add a teaspoon and you will get all your nutrients. These are tasty, easy to make and you can have them on the go. Healthy snack bars

For any queries, pop into Alara. We have a free nutritionist who works five days a week here who can always offer advice.

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Your Instore Advisor

Alara Health Shop 58-60 Marchmont Street, London WC1N 1AB Alara Health Store was founded in 1979 and is now part of the Well Natural group of health stores. Alara believes that the secret to good health is for the individual to assume responsibility for their own health and wellbeing, and to fully understand their choices. With this in mind they strive to bring their customers the best quality natural products that the UK has to offer. The store aims to provide information, lifestyle and nutritional goods for optimum wellness and has a wide selection of top brand natural products at great prices; products that cover the whole spectrum of health, fitness and wellbeing. To contact the store call 020 7837 1172 or visit www.wellnatural.co.uk

You`ll Great buys at your health store

For natural baby care

Introducing: Bio-Kult Pregnéa. Tell me more! This advanced multi-action formulation contains six strains of live bacteria, magnesium, zinc, vitamins C + D and folate to support women during pregnancy, from pre-conception to beyond birth. It is suitable for everyday use when planning to add to your family, whilst pregnant and post birth. How much? £19.94 for 60 capsules. Available from? All passionate retailers. Visit www.bio-kult.com

Wise buy! Award-winning Helios ABC is a homeopathic combination remedy with a long history of traditional use for childhood fevers and earache and teething pains in babies and toddlers. Tell me more! ABC comes in organic sucrose pill form in an easy-to-use single-dose dispenser. Priced at £6.25. Available from? Independent health food stores and directly from Helios. Visit www.helios.co.uk

May 2021 www.yourhealthyliving.co.uk

Your Food

Gloriously

gluten-free! Try these delicious gluten-free baking recipes from Kim Lutz

Image credit: Shutterstock/Viktory Panchenko

BANANA CHOCOLATE CHIP GLUTEN-FREE MUFFINS Kim says: “I like to bake my muffins in muffin papers because it makes them a little sturdier to pack in a lunch box or bring to an impromptu picnic. If I’m making muffins to be eaten right away at home, I just oil the pan and skip the papers.”

MAKES: 12 MUFFINS INGREDIENTS • Cooking spray or oil for pan • ½ cup applesauce • 1½ teaspoons baking powder, divided • 1 cup oat flour • 1 cup chickpea flour • ½ teaspoon salt • 1 teaspoon cinnamon • ¼ cup neutral oil (sunflower, grape seed, canola, etc.) • ¾ cup packed brown sugar • ½ teaspoon vanilla • 1½ cups mashed bananas (approximately 4 small or 3 large bananas) ¼ cup non-dairy milk (oat, almond, soy, etc.) ¼ cup vegan chocolate chips METHOD 1. Preheat the oven to 400°F. Spray, lightly oil, or line a standard 12-cup muffin pan with paper liners. 2. In a large bowl, combine the applesauce and ½ teaspoon of the baking powder. 3. In a medium bowl, whisk together the flours, the remaining teaspoon of baking powder, salt, and cinnamon. 4. Add the oil, brown sugar, vanilla, mashed bananas, and non-dairy milk to the applesauce. Thoroughly combine. 5. Add the dry ingredients, one half at a time, to the wet ingredients. Do not overmix. Gently fold in the chocolate chips. 6. Spoon the batter into the prepared muffin pan. 7. Bake the muffins for 10 minutes. Reduce the heat to 350°F and bake the muffins for 20 minutes or until the tops are golden brown. (Because of the melted chocolate chips, a toothpick test will not indicate if the muffins are done.) 8. Let the muffins cool before enjoying them.

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Your Food ORANGE CRANBERRY COOKIES Kim says: “This sweet and fresh-tasting cookie will be a great addition to your holiday cookie platter. It’s gluten-free, too.”

MAKES: 14 COOKIES INGREDIENTS • 1 cup almond flour • ½ cup packed brown sugar • ½ teaspoon salt • ½ teaspoon baking soda • 1 tablespoon orange zest* • 2 tablespoons orange juice • ¼ cup sweetened dried cranberries *NOTE: One medium orange will yield 1 tablespoon of orange zest and 2 tablespoons of orange juice. METHOD 1. In a large bowl, mix together the flour, brown sugar, salt, baking soda, orange zest, and orange juice until a dough forms. Mix in the cranberries. 2. Refrigerate the cookie dough for at least 30 minutes. 3. Preheat the oven to 350°F. Line a baking sheet with parchment paper. 4. Drop the dough by the tablespoon onto the parchment-lined baking sheet. With your fingers or a fork, lightly press down on each cookie to flatten it. 5. Bake the cookies for 13–16 minutes or until they’re golden brown. 6. Let the cookies cool on the baking sheet for 1–2 minutes before transferring them to a cooling rack.

Image credit: Getty Images/Graham Parton

Image credit: Shutterstock/Victoria Kurylo

FUDGY BROWNIES Kim says: “It might be hard to wait for these brownies to completely cool before cutting and eating them, but it is absolutely worth it. To speed up the cooling process, put the brownies in the refrigerator. The cooler they are, the easier it will be to slice and serve these decadent treats.”

MAKES: 16 BROWNIES INGREDIENTS • Cooking spray or oil for pan • ¾ cup sugar • ¼ cup neutral oil (sunflower, grape seed, canola, etc.) • ¼ cup brewed coffee (decaf is fine) • 1 (10- to 12-ounce) package of chocolate chips • 1 ½ teaspoons vanilla • 1 ¼ cups oat flour (gluten-free, if necessary) • ½ teaspoon baking soda • ½ teaspoon salt • ½ cup applesauce • ½ teaspoon baking powder.

N P L A N T- B A S E D K I T C H E

THE ——— K I M L U T Z ———

ALTERNATIVE FLOUR COOKBOOK

——— T H E ———

ALT ERN ATIV E FLO UR COO KBO OK

100 Almond, Oat, Spelt & Chickpea

Flour Vegan Recipes You’ll Love

——— K I M L U T Z ———

Recipes extracted from The Alternative Flour Cookbook by Kim Lutz, RRP £16.99, Sterling Epicure. Published in June 2021, available online and from all good bookshops.

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METHOD 1. Preheat the oven to 350°F. Lightly coat a 9-inch-square baking pan with cooking spray or oil. 2. Combine the sugar, oil, and coffee in a microwave-safe bowl and microwave it on high for 1 minute; alternatively, combine the ingredients in a small saucepan and place it on the stove over medium-low heat for 2–3 minutes or until the mixture is very warm and the sugar melts when stirred. 3. Mix one-half of the chocolate chips and the vanilla into the warm sugar mixture. Set it aside. 4. In a medium bowl, whisk together the flour, baking soda, and salt. 5. In a small bowl, combine the applesauce and baking powder; add this mixture to the chocolate mixture. 6. Mix the wet ingredients into the dry ingredients. Stir in the remaining chocolate chips. 7. Bake for 30–35 minutes or until set. 8. Cool completely before cutting.

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From aromatic Tagine and spicy Cajun blends, to hot Piri Piri and Smokey Chipotle, our range of seasoning pots delivers big flavour to mealtimes. In reusable glass storage jars, with a handy FSC-certified wooden spoon, they make a great addition to any cook’s kitchen. www.treeoflifefoods.co.uk

@treeoflifefoods

Available from your local health food store. Call Tree of Life on 01782 567100 for your nearest stockist.

Making health easy