Your Healthy Living May 2022 by JFN PRODUCTIONS

MAY 2022 www.yourhealthyliving.co.uk

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

The A to Z of supplements and natural remedies Simple ways to reduce stress today

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Natural anti-ageing tips to look your very best Gluten-free recipes from around the world

Joe Wicks “My feel-good food tips”

Retailer recommendations for natural babycare, readers’ health questions answered, top 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

May 2022

natural health and wellbeing 12 Celebrity Health: The Body Coach Joe Wicks talks to Liz Parry about the mental health benefits of healthy food and exercise

18 Your Mind: Expert tips for how to tackle stress and anxiety the natural way 26 Your Look: 10 ways to fight the ageing process

Images of Joe Wicks © Dan Jones

29 Special Feature: The A to Z of supplements and natural remedies 35 Your Nutrition: Store cupboard staples for quick and healthy meals

YOURS FOR FREE 5 Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!

YOUR FOOD 36 Your Food: Gluten-free recipes from around the world

Images of Catherine Tyldesley © Tom Pitfield

Hello...

This month is Mental Health Awareness Week (from 9 to 15 May) and so this issue we have dedicated several pages to this important subject. Turn to page 18 for our expert tips on tackling stress and anxiety and a focus on some of the best natural products to help. Our cover star this month, the wonderful Joe Wicks, chats to us about the importance of healthy food and exercise on our mental health. Find out what he has to say on page 12. Our beauty feature looks at some of the best natural anti-ageing remedies, while our recipes focus on some glorious gluten-free dishes from around the world. On page 29 we have a special focus on the A to Z of supplements and natural remedies – featuring everything from Ashwagandha to zinc.

YOUR EXPERTS

I hope you enjoy reading this issue and always welcome your feedback. Do get in touch with us via Facebook, Twitter or Instagram to let us know your news and views.

16 Health Q&A: Our experts answer

Wishing you good health

your questions on osteoarthritis, varicose veins and neck pain 34

Liz Parry | Your Editor

Your In Store Advisor: Independent health store advice on natural babycare from Lansdown Health Store in East Sussex

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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 2022 www.yourhealthyliving.co.uk

Health News

Study reveals that humans possess “nutritional wisdom”

A new study from the University of Bristol has revealed that people seem to have “nutritional wisdom,” whereby foods are selected in part to meet our need for vitamins and minerals and avoid nutritional deficiencies.

a balance of different micronutrients. To confirm this, the researchers ran a second experiment with different foods and ruled out other explanations. To complement and cross-check these findings, realworld meal combinations as reported in the UK’s National Diet and Nutrition Survey were studied. Similarly, these results demonstrated that people combine meals in a way that increases exposure to micronutrients in their diet.

A total of 128 adults participated in two experiments where they were shown images of different fruit and vegetable pairings so their choices could be analysed without putting their health or wellbeing at risk. The first study showed people prefer certain food combinations more than others. For example, an apple and banana might be chosen slightly more often than an apple and blackberries. These preferences appeared to be predicted by the amounts of micronutrients in a pair and whether their combination provided

Lead author Jeff Brunstrom, Professor of Experimental Psychology, said: “We’ve shown humans are more sophisticated in their food choices, and appear to select based on specific micronutrients rather than simply eating everything and getting what they need by default.” The findings were published in the journal Appetite.

40% NEWS Health

of Brits worry about their health concerns but do nothing to address them.

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

Nature link to dietary diversity Researchers from Drexel University in Philadelphia have investigated how the feeling of being connected with the natural world benefits dietary diversity and fruit and vegetable intake. The team surveyed over 300 adults to measure their self-reported connection to nature. This included their experience with and perspective of nature, and the foods and beverages they had consumed the previous day. The results of the survey showed that participants with a stronger connection to nature reported a more varied diet and ate more fruits and vegetables. The findings were published in the American Journal of Health Promotion.

Source: Omnos

Lifelong exercise keeps muscles healthy Lifelong physical activity could protect against age-related loss of muscle mass and function, a new study has revealed.

groups: young sedentary, elderly lifelong exercise and elderly sedentary. They were measured during a physical exercise and had blood samples taken as well as muscle biopsies. The researchers found that the elderly lifelong exercisers outperformed both the elderly and young sedentary adults.

Researchers from the University of Copenhagen, Denmark, found that elderly people who kept physically active throughout their adult life had a greater number of muscle stem cells, otherwise known as satellite cells in their muscle. These cells are important for muscle regeneration and long-term growth and protect against nerve decay.

Lead author, Casper Soendenbroe, University of Copenhagen, Denmark said: “This is an encouraging finding which can hopefully spur more people to engage in an activity that they enjoy.”

The researchers studied 46 male participants who were divided into three

The findings were published in The Journal of Physiology.

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Your Giveaways IMMUNE SUPPORT

Liposomal vitamin C and quercetin Good Health Naturally is giving away PureC+™ Liposomal Vitamin C and Quercetin worth £34.95, to three lucky readers. PureC+™ provides 1,000mg of high-quality liposomal vitamin C and 175mg of quercetin plus 1,000mg PC per serving. Along with supporting immune function, vitamin C acts as a powerful antioxidant to provide optimal health support while quercetin has been shown to support immune function and provide natural relief for allergy symptoms. DRAW CODE: YHL-GHN-0522 RARE MINERAL

The age-reversing trace element! Known as “the age-reversing trace element”, Indium is a rare mineral that helps support several hormonal systems in your body. A single drop each day stimulates a cascade of youth promoting hormones that can lead to more energy, increased stamina, improved sleep and relief from a myriad of maladies associated with ageing. Two lucky readers will each win a bottle of Indium X-L worth £47.95. DRAW CODE: YHL-INDIUM-0522

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

CLEAN SOURCES

Bioavailable collagen peptides

Collagen is a key component of hair, skin and nails so getting enough of this nutrient is vital. NaturesPlus Collagen Peptides is one of the few collagen supplements that provides all six major types of collagen from clean sources. It mixes easily and is virtually taste-free and is further supported by enzymes to maximise absorption and bioavailability. Six lucky winners will each receive a product worth £29.99. DRAW CODE: YHL-COLLAGEN-0522

DELICIOUS FLAVOUR LIVE BACTERIA

Help for tiredness and fatigue

Something to smile about! Find your inner smile with Bio-Kult Brighten and the Sidekick Journal! Bio-Kult is giving three lucky winners the chance to win a box of Bio-Kult Brighten, containing 14 strains of live bacteria, vitamins D, B6 + B12 and zinc, plus a Sidekick Journal which contains daily activities to live every day with gratitude. Each prize is worth £40 in total.

Feeling tired? A.Vogel Balance Mineral Drink, a food supplement that you add to water, may be a good choice for you. This naturally flavoured mineral drink contains zinc, potassium, vitamin D3, calcium and magnesium to replenish electrolytes and reduce tiredness and fatigue. We have 20 packets (7 x 5.5g) of this delicious strawberryflavoured drink to give away, worth £7.25. Balance Drink is also lactose and gluten free and is suitable for vegans.

DRAW CODE: YHL-BRIGHTEN-0522

DRAW CODE: YHL-AVOGEL-0522

HOW TO ENTER CLOSING DATE: 30 June 2022 WEB

Just visit www.yourhealthyliving.co.uk

Or email win@jfnproductions.co.uk

and enter your details and the Free Draw Code (eg YHL-GHN-0522) with the Free Draw Code (eg YHL-GHN-0522) in the email subject box.

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Or post your name and address

with the Free Draw Code (eg YHL-GHN-0522) 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 December enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details December be utilised by companies connected to JFN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. Prizes are not for resale. For full terms and conditions visit www.yourhealthyliving.co.uk

May 2022 www.yourhealthyliving.co.uk

Health News

Supplement shows promise in Covid-19 patients A food supplement containing turmeric, quercetin and vitamin D has shown positive effects in hospitalised patients with Covid-19. Turmeric, quercetin and vitamin D are already known to have antiviral, antibacterial and immunomodulatory properties. Therefore, the researchers wanted to know what positive effects the combination of these three substances could have not only on the virulence of Covid-19, but also on the development of the associated pneumonia.

D. The second group received vitamin D (equivalent dose of 800 IU), in addition to standard care. The study showed that in the group receiving the supplement there was a significant reduction in the number of patients hospitalised on day seven and day 14. There was a significant acceleration in recovery to a state of health which allowed a return

home. There was a significant increase in the number of patients discharged from hospital on day seven, with an improvement in the clinical score on day seven. Lastly, no serious complications occurred (no ICU transfers or deaths). However, in the vitamin D group, four patients were transferred to intensive care and one patient died.

The Belgian clinical trial CHOPIN was conducted with 49 patients aged over 18 and hospitalised with a severe form of Covid-19. They were separated into two groups. In addition to standard care, the first group received a dietary supplement, Nasafytol®, consisting of turmeric, quercetin and vitamin

Sleep loss increases abdominal fat New research shows that a lack of sleep combined with free access to food increases calorie consumption and consequently fat accumulation, especially unhealthy fat inside the belly. Researchers from the Mayo Clinic studied 12 healthy people during two 21-day sessions. They were randomly assigned to the control (normal sleep) group or restricted sleep group during one session and the opposite during the next session, after a three-month break. For the first four days, all participants had nine hours in bed to sleep to acclimatise. For the following two weeks, the restricted sleep group was allowed four hours of sleep and the control group had nine hours. This was followed by three days and nights of recovery with nine hours in bed for both groups. Each group had access to free choice of food throughout the study. The researchers monitored energy intake; energy expenditure; body weight; body composition; fat distribution, including visceral fat or fat inside the belly; and circulating appetite biomarkers. The participants consumed more than 300 extra calories per day during sleep restriction compared to the acclimation stage. The increase was highest in the early days of sleep deprivation and tapered off during the recovery period. The lack of sleep led to a 9 per cent increase in total abdominal fat and an 11 per cent increase in abdominal visceral fat, compared to the control group. The findings were published in the Journal of the American College of Cardiology.

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Editor’s Choice

This month’s Editor’s Choice product is Collagen Plus from ArthroVite, which provides relief from arthritis and joint pain. This supplement contains a threein-one formula consisting of 7,500mg collagen hydrolysate, 1,000mg glucosamine sulphate and 800mg of chondroitin sulphate. It provides a proven way to ease pain, keep connective tissue flexible and allow bones and cartilage to bear weight. Manufactured in the UK, it’s renowned for helping thousands of people with mobility issues to enjoy a healthier and more fulfilling lifestyle.

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

How to Find Your Mental Strength: Tips and Techniques to Help You Build a Tougher Mindset

by Zeena Moolla (£10.99, Vie) Learn how to manage everything from daily difficulties to life’s unexpected challenges with this practical guide for a stronger, healthier you. In How to Find Your Mental Strength you will learn the benefits of cultivating a growth mindset, how you can harness the power of positive thinking, and tips and techniques for building mental strength.

My Dog Eats Better Than Me: Recipes Your Dog Will Love

by Fiona Rigg and Jacqui Melville (£12.99, Hardie Grant) This handy dietary guide is a must-have for any dog parent. It features a comprehensive overview of doggie nutrition, including raw vs cooked food plus the facts about plant-based diets. There’s also a wealth of tasty recipes, from red velvet pupcakes to beef and pumpkin risotto. With tips on enrichment activities, yoga for dogs and spa time, your pooch will be well and truly pampered!

Living PCOS Free

by Dr Nitu Bajekal and Rohini Bajekal (£15.99, Hammersmith Health Books) Polycystic Ovarian Syndrome (PCOS) is the most common endocrine disorder worldwide. This practical guide will show you how to successfully manage your condition using proven lifestyle approaches alongside western medicine. Dr Nitu Bajekal provides clarity and support to help you tackle your symptoms, from irregular periods to acne, while nutritionist Rohini Bajekal provides a 21-day plan for hormonal health and plant-based recipes.

Stressilient: How to Beat Stress and Build Resilience

by Dr Sam Akbar (£7.99, Harper Collins) Clinical psychologist Dr Sam Akbar draws from her own professional expertise to provide sensitive and realistic guidance to feel calmer, less stressed, and more resilient to life’s challenges. From understanding how your brain works, managing your emotions and challenging your thought processes, to having more self-compassion, Stressilient is an effective guide to help you get from surviving to thriving.

Health News

Reducing sodium can help heart failure patients Cutting back on sodium intake could help people with heart failure improve their symptoms and their overall quality of life, new research has revealed. Researchers from the University of Alberta, Canada, studied 806 patients who were suffering from heart failure. This is a condition in which the heart becomes too weak to pump blood effectively. Half of the participants received usual care while the rest received nutritional counselling on how to reduce their dietary salt intake. The target sodium intake was 1,500 mg per day. Before the study, patients

consumed an average of 2,217 mg per day. After one year of study, the usual care group consumed an average of 2,072 mg of sodium daily, while those who received nutritional guidance consumed 1,658 mg per day. The researchers found that reducing salt intake did not lead to fewer emergency visits, hospitalisations or deaths for patients with heart failure. However, it did result in an improvement in symptoms such as swelling, fatigue and coughing, as well as better overall quality of life. The findings were published in The Lancet.

40% 5 minutes with...

Dr Lucy McKinna, co-founder of vegan dog food brand Noochy Poochy What prompted you to create a vegan dog food brand? Since going vegan 10 years ago, I was finding pet shop visits to buy food for my dog more and more difficult – trying to decide which animal(s) I was less sad about being in the bag. I felt sure that there were people like me who would buy vegan for their dog if two requirements were met. Firstly that they could be certain that it was nutritionally complete and formulated to comply with FEDIAF guidelines. (FEDIAF is the trade body representing the European pet food industry.) And secondly that they could read the ingredients list and see ingredients that they would reasonably expect to be in a meal they would pick up for themselves! So five years ago I started this rather long journey – long because most

www.yourhealthyliving.co.uk May 2022

of people struggle to sleep as a result of their partner’s snoring

Source: Silentnight and the University of Leeds.

manufacturers didn’t seem to see that there was actually a market for kind, sustainable pet food and also possibly thought I was mad! Is it healthy and safe for dogs to follow a vegan diet? A recent study published this month concluded that dogs on vegan diets may have better health outcomes than dogs on conventional dog food. Most experts agree that it is the nutrient not the source that is important. When you consider how the meat in processed pet food is rendered, to me it is not surprising that dogs eating nutritionally complete vegan diets may fare better than dogs eating conventional processed pet food. Dogs can’t get everything they need from chickpeas and rice just like they can’t get everything they need from chicken and rice. It has to be completely balanced as per canine nutritional guidelines! What were some of the challenges you faced whilst developing the product? We had to do a fair bit of research on a vegan vitamin D3 that had been available on the human market for years, but hadn’t been used in pet food; stability results were unequivocal, which was amazing. It then took quite some time to find the phytoplankton EPA and DHA for our puppy recipe. EPA and DHA in fish oil comes from eating phytoplankton, so we’ve gone straight to the source, leaving the fish where they belong – in the sea! For more information, visit www.plantlabs.co.uk

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Do try: Time Health Vollagen®

Advanced Vegan Collagen Power. Why should I try it? Supplemental collagen from animal sources does not match the amino acid structure present in the human body, resulting in unnecessarily high or inadequately low levels of certain amino acids. Clinically studied Vollagen® has overcome this issue by using the human collagen matrix as a basis for the amino acid profile. How much? £21.99. Available from? Timehealth.co.uk

Hayfever? Dust or pet allergy? You’ll love HayMax.

Why should I try it? 80 per cent

said it works. HayMax organic drugfree allergen barrier balm applied around the nostrils is proven to trap over a third of pollen (plus dust and pet allergens) before they get in the body. Isobel says: “I love HayMax Lavender. It is a summer essential.” How much? £8.49 for 5ml. Available from? Independent health food stores, chemists and pharmacies. Visit www.haymax.biz

Try this! Bio-Shoden®

You`ll Great buys at your health store

Ashwagandha utilises Shoden™, which is proven to be one of the world’s most potent bioactive ashwagandha extracts. Tell me more! This multi-patented extract provides an industryleading 35 per cent withanolide glycosides for exceptional bioavailability. At a dosage of 240mg per capsule, Bio-Shoden® Ashwagandha provides one of the most powerful and effective doses available. Available from? Independent health food stores. Visit www.coyne-healthcare.com

Try this! Noochy Poochy Adult. Why should I try it? A winner dinner

Immune support for you and your pet!

Immunocare is an ingenious supplement, containing plant sterols, found in fresh fruit and vegetables, which have the capacity to balance the immune system by helping to reduce inflammation and protect against bacterial and even viral infections. Tell me more! Immunocare is safe and effective for use in both humans and pets and can help regulate the immune system and improve general health and wellness. Available from? Bio Pathica Ltd. Visit www.Biopathica.co.uk

with organic ingredients, no artificial flavours, colours or preservatives, Noochy Poochy is suitable for even the fussiest sustainable pooch. It’s cleverly blended with nutritional yeast, thyme, marjoram and basil for a delicious cheese and herb flavour without any need for dairy! Watch out for Noochy Poochy’s Puppy recipe – launching end of May. Available from? Independent health food stores, pet stores, refill stores and online at www.noochypoochy.com

May 2022 www.yourhealthyliving.co.uk

Health News

Bacteria linked to aggressive prostate cancer Researchers at the University of East Anglia have found a link between certain bacteria and aggressive forms of prostate cancer.

The team identified five types of bacteria which were common in urine and tissue samples from men with aggressive prostate cancer. Dr Rachel Hurst, first author of the work, said: “Among the things we don’t yet know is how people pick up these bacteria, whether they are causing the cancer, or whether a poor immune response permits the growth of the bacteria. But we hope that our findings and future work could lead to new treatment options, that could slow or prevent aggressive prostate cancer from developing.”

Project lead Prof Colin Cooper from UEA’s Norwich Medical School, said: “We already know of some strong associations between infections and cancer. For example, the presence of Helicobacter pylori bacteria in the digestive tract can lead to stomach ulcers and is associated with stomach cancer, and some types of the HPV virus can cause cervical cancer. We wanted to find out whether bacteria could be linked to the way prostate cancer grows and spreads.”

The results were published in the journal European Urology Oncology. MAY 2022 www.yourhealthyliving.co.uk

Will you take on the challenge? “Eat well for you and the planet” is the theme of this year’s Healthy Eating Week campaign from the British Nutrition Foundation. The aim is to help debunk misunderstandings and empower people to achieve a diet that is both healthy and sustainable. The campaign takes place from 13 to 17 June and will revolve around five daily challenges. These will be supported by a series of informative, evidence-based resources and fun activities suitable for the classroom, workplaces or for individuals to take on. The 2022 challenges are: • Focus on fibre – for meals and snacks • Get at least five a day – put plenty on your plate • Vary your protein – be more creative • Stay hydrated – fill up from the tap • Reduce food waste – know your portions To find out more and to register, visit: www.nutrition.org.uk/healthy-eating-week/

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Subscribe now and receive a free gift! When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift, a bioSnacky germinator jar and a selection of seeds worth £15.66. These crunchy power packs are perfect for salads and stir-fries and full of immune-boosting nutrients. With your own windowsill-sized sprouter, these are easy to maintain and great fun for all ages. Packs may vary. Subscribe today at www.yourhealthyliving.co.uk/subscribe

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DISCOVER CITRICIDAL Best-selling, original grapefruit seed extract Perfect digestive support, especially when travelling Made with grown grapefruits Naturally rich in antioxidants and essential oils

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Celebrity Health

feel-good The Body Coach Joe Wicks talks to Liz Parry about the mental health benefits of healthy food and exercise

food tips

Images of Joe Wicks © Dan Jones

Q Do you think there has been a shift in people’s attitudes towards their health and wellbeing since the pandemic? Joe: Yes, I think people now realise the connection between food and exercise and how much that affects our mood. So many people were, and are, still suffering with their mental health and with anxiety. My message has shifted a lot from being around exercising and getting lean to exercising for your mood and your mental health. And I think a lot of people are realising that it’s not just about the weight on the scale. They want to feel good and to have the energy to be productive. Q Tell us about some of the main themes in your new book. Joe: It’s called Feel Good Food, and it’s all about understanding the effect that food can have on our digestive system and on our mind. It’s about the fact that healthy food can really set you up for a positive, energising day. You can have a great night’s sleep, and you can be exercising, but if you’re not getting good food in your body you’re just never going to feel energised. Q What would you say to people who say that they don’t have the time to eat healthily or to cook meals from scratch? Joe: I think it’s about changing your mindset from seeing barriers and resistance to 12

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believing that you can find time to do these things. Otherwise you end up relying on takeaways. It’s about getting back to the basics, which is simple home cooked food. When you cook from scratch and you remove the processed stuff, you are going to lose weight and feel more energised.

oven with some paprika and cajun seasoning and she thinks they’re crisps. If, for example, I make a curry and I chuck in loads of really big, chunky bits of veg then Indie and Marley [Joe’s two-year-old son] won’t eat it. But if I chop the veg into little bits they’ll scoop them up.

Q You have young children now. Do you like to involve them in cooking? Joe: Yes, it’s one of the things I love sharing the most. Kids really pick up on everything they see. My kids obviously saw me exercising all through the lockdown and now they’re interested in fitness and movement and they want to be active. And I think it’s the same with the kitchen. If you can get your kids to help with stirring the pot and throwing in some spices then it really brings food to life for them. They interact with the food more and are more curious to try things.

Q Have you switched to a more plantbased diet in recent times? Joe: I still eat meat. I still love a steak and a burger now and again, but I think my attitude has changed a lot. I did a veggie book a few years back (Veggie Lean in 15) which got me thinking and changed my mindset. You don’t need to have beef in a massaman curry; you can make a really wonderful veggie one. Or you can have a really nice stir-fry without prawns and chicken. I’d say I’m probably 60 per cent veggie and then 40 per cent of the time I’m having meat.

Q Do you have any tips for how parents can encourage their children to eat more healthily? Joe: I think the key is to start them young and offer them multiple things. I think there’s a perception that children need to eat bland food, like boiled vegetables. But if I gave Indie [Joe’s three-year-old daughter] some boiled broccoli or cauliflower she wouldn’t go near it. So instead I’ll roast some courgettes in the

Q What do you tend to eat during a typical day? Joe: On a typical day for me, breakfast is normally porridge with some of my favourite toppings like berries, peanut butter and coconut. Then for lunch I’d say it’s normally a veggie meal. So that could be a veggie stir-fry or avocado on toast. And then in the evening I might have a chicken curry or a prawn stir-fry.

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Joe Wicks

When you cook from scratch and you remove the processed stuff, you are going to lose weight and feel more energised.

May 2022 www.yourhealthyliving.co.uk

Celebrity Health

Q What is your current exercise regime like at the moment? Joe: I usually train in the morning at about 6am. I like to get up before the kids are awake. I try to get to bed and asleep by 10pm so that I get about eight hours of sleep. I do a quick 25 or 30-minute workout before the kids are up and then I have breakfast with them. I do that about five days a week. It’s mainly HIIT training and I also do a lot of bodyweight stuff and weight training. I also have to film workouts as well. So sometimes I’ll do my own training in the morning and in the afternoon I’ll film a workout. Q Do you have any tips for how people can fit exercise into a busy lifestyle? Joe: I think it’s about keeping it short and sweet. So, finding 15 or 20 minutes to carve it out. For example, today I’m taking all my calls outside, so I’m doing some power walking while I’m speaking to people. That way I’m being productive but I’m also moving my body. You just need to find the time, because when you exercise your life improves in so many ways. Don’t see it as this thing that you’ve got to squeeze in. See it as something you really deserve to give your body. You deserve to be active. You deserve to have energy and to feel good. So just find 20 minutes a day, and you’re really going to feel the benefits.

Feel Good Food by Joe Wicks is out now in hardback (HQ, £20).

ASPARAGUS, BULGUR AND EGG SALAD WITH MISO DRESSING

METHOD 1. Put the bulgur wheat in a small saucepan, cover with 230ml water and crumble in the stock cube. Bring to the boil over a high heat, then stir, reduce to a simmer and cook, covered with a lid, for 10 minutes. 2. Remove the pan from the heat and leave to steam, still covered with the lid, for 5 minutes. 3. Snap off the tough ends of the asparagus and discard. Cut the stalks of asparagus in half widthways if they are large. Bring a medium pan of water to the boil and add the asparagus stalks. Cook for 2 minutes, then remove with tongs to a plate. 4. Reduce the heat under the pan to bring the water to a simmer. Gently lower in the eggs and cook for 5½ minutes, then drain and pop in to a bowl of cold water. 5. When cool enough to handle, peel the soft-boiled eggs and cut in half. 6. Shake the dressing ingredients together in a small, lidded jar. 7. To serve, divide the bulgur between bowls, drizzle on the dressing and top each with a halved egg and some of the asparagus and watercress. Finish with a sprinkling of freshly torn basil and a grinding of black pepper. Recipe from Feel Good Food by Joe Wicks (£20, HQ).

Joe says: “This is a belter of a recipe – a genuine feel-good meal. Bulgur wheat is an amazing energy source and the miso paste is packed with minerals and vitamins. Miso is also a fermented food, which provides the gut with beneficial bacteria that help us stay healthy. It’s an all-round winner.”

SERVES: 4 INGREDIENTS • 150g bulgur wheat • ½ low-salt vegetable stock cube • 500g asparagus • 4 large eggs • Handful of watercress • Handful of fresh basil • Freshly ground black pepper FOR THE MISO DRESSING • 3 tbsp extra-virgin olive oil • 1 tbsp lemon juice • 2 tbsp white or brown miso paste • 1 tbsp water • 1 garlic clove, crushed

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Your Experts

Your health

You asked: “I suffer with osteoarthritis. How can I improve my mobility?”

BETHANY ELLIOTT-HUTTON ANSWERS: “For those suffering from osteoarthritis, it may feel counterintuitive to move and exercise, with many believing it may increase symptoms of stiffness and pain. But it is quite the opposite. It is crucial to keep moving and exercising. Exercise helps to increase muscle strength which in turn supports the joints by reducing the amount of pressure going through the joints and providing better support. It also helps to improve the range of motion of the joint and overall flexibility. It helps to maintain bone density and strength. Weight-bearing exercises are especially helpful for this as they increase balance which can help with reducing the risk of falls. Low impact exercises such as water aerobics, stationary bikes, yoga, Pilates, Tai Chi and walking will help reduce the stress on your joints. Other tips include: • Keeping your weight in check. Maintaining a healthy weight can relieve pressure on the joints. • Working on your posture. Poor posture can lead to painful joints. Exercises such as Pilates can educate you on how to improve your posture. • Having a balanced diet. Reducing your consumption of refined sugars and increasing the consumption of anti-inflammatory foods, such as green leafy vegetables and oily fish, can help with reducing inflammation.” n Bethany Elliott-Hutton is a registered osteopath with London-based clinic www.bodytonicclinic.co.uk

You asked: “How do I ease neck pain from sitting at a desk all day?”

You asked: “My mum has had varicose veins for years and I’ve heard that there’s a chance I’ll get them too. Is there anything that I can do to prevent them?” VANESSA LIVINGSTONE ANSWERS: “Like so many other conditions, varicose veins are determined largely by our family history, and if one or both of your parents are affected, there is a higher chance that you’ll develop problems with your veins too. Fortunately, there are lots of things that we can all do to keep our veins healthy. Maintaining a healthy body weight is important because excess weight puts additional pressure on veins and increases your risk of developing problems. Eating a healthy balanced diet, drinking lots of water and getting plenty of regular exercise, particularly any exercise where you pump your calf muscles, like walking or running, will help. If you’re a smoker, it’s more important than ever to give up. Try not to stand in or sit in one position for long periods of time and on long journeys, whether in the air, on a train or the car, take regular breaks and if possible, get up and walk around. If you do have any signs of poor vein health, compression stockings help to reduce the pressure on veins that are starting to swell or have broken valves. Wearing compression stockings when you have early signs of poor vein health is like wearing reading glasses. You don’t have to wear them all day every day, but if you wear them when standing or sitting for long periods of time it may delay the progression of venous disease or help improve your symptoms.” n Vanessa Livingstone is the lead vascular nurse at UK Vein Clinic. For more information, visit www.ukveinclinic.com

MADELAINE WINZER ANSWERS: “Modern lifestyles are highly sedentary and many of the muscles in the neck become deconditioned due to long hours spent at a desk using poor posture. This causes muscle imbalance that reduces the ability to perform other movements such as bending and lifting with ease. To relieve the pain, you can do several things which involve cold therapy or heat therapy, massage, adjusting your seat position, carrying a backpack rather than a shoulder bag and integrating core strength, stability, and mobility training into your routine. Here are some exercises to help with everyday activities and reduce the risk of sustaining injuries: • Bridge – This activates the stabilising muscles of the lower back, buttocks and hamstrings which is great for helping you to improve your posture. It is a versatile exercise with many variations that you progress as you become more comfortable with the exercise. • Plank – This engages everything from the core through to major muscle groups of the upper and lower body. It is vital to maintain a straight line from your shoulders through to your ankles while carrying out this isometric exercise. • Sit-up – A popular exercise that is effective for strengthening abdominals and increasing hip flexion. Engaging the core is key while performing this exercise to avoid straining your neck." n Madelaine Winzer is a freelance writer who spent many years racing internationally as part of the GB Olympic Development Squad for Triathlon. CNM is the no 1 training provider for natural therapies. Visit www.cnmcourses.com or call 01342 777 747.

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SAFE TRAVELS Ensure your holiday first aid kit is packed with these natural health essentials

Potion for the motion The Ginger People’s range of ginger candies is perfect for soothing the stomach on a bumpy road trip. You can also simply enjoy their warming properties and the positive effects of a daily dose of ginger. Add a couple of chews to your travel mug to enjoy a spicy wake-up drink!

Organic freshness Vermints is a handy range of tinned organic mints to keep your breath fresh while travelling. The range includes stimulating coffee, cinnamon, wintergreen, chai and peppermint. Pick up a sample at your local health store. Product of the USA.

Travel immunity Immunix3 is a new convenient way to increase immune defences while travelling. The tablets can be chewed, sucked or swallowed and contain a unique blend of live cultures, glutathione, vitamin D and ZincNova, which is a blend of zinc and vitamin C. Suitable for adults and children and priced at just £6.95.

Tummy troubles A change of diet while holidaying can play havoc with your digestive system, so make sure you have an effective natural remedy at hand. Silicea gastrointestinal gel sachets quickly and effectively treat all types of gastrointestinal problems, including nausea, sickness, heartburn, diarrhoea and IBS symptoms.

All products featured are available from your local independent health store. If they don’t have them in stock, they can be ordered for you.

Your Mind

Under

pressure Top expert tips to beat stress, anxiety and burnout

tress levels have been at a constant high since the outbreak of the Covid-19 pandemic. And as we find ourselves living in a 24-hour “always on” culture, it can be extremely difficult to switch off and relax. Prolonged stress and anxiety can most certainly take a toll on our physical and mental health. “Working too hard and not focusing on self-care is a recipe for stress, overwhelm and burnout,” says Ify Akpuaka, a qualified nutritional therapist and yoga teacher (www.themodernglow.co.uk). “When you are busy and stressed, your body goes into fight or flight mode. Cortisol is a stress hormone produced by the adrenal glands, which switches on the sympathetic nervous system. Through a number of glands and organs, it causes your heart to beat faster, blood to pump more vigorously, and breath to come faster. Energy is diverted from digestion and sent to muscles and the brain to prepare to meet the perceived threat. These changes help to survive short periods of stress but become harmful when they continue.”

Focus on your breathing Richard Brook, a holistic expert, founder of creativewellness.co.uk, and author of new book, Understanding Human Nature:

A User’s Guide to Life, suggests the following technique. He says: “When tension arises, place your left hand on your navel and right hand under your collar bones and allow the breath to deeply fill the interior of the body from the belly to the top of the lungs. Continue this for one minute. Your breath is your best friend when it comes to stress management. Notice what each situation you engage with does to your breathing pattern. Then you have a choice to consciously relax, or to notice if it’s the situation itself that is consistently causing undue tension – and decide if it’s best to endure it or change it.”

This is why it’s essential to find ways to tackle stress and prevent it from escalating before it leads to burnout and ill health. Here are some tips, tricks and strategies to stop stress from taking over your life.

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Your Mind Top up your magnesium levels “Magnesium is known as ‘natures relaxant’, assisting with the physical signs of stress,” explains Shona Wilkinson. “It can ease the cramping of muscles and increases Gammaaminobutyric acid (GABA) a chemical made in the brain, which encourages relaxation as well as sleep. Vegetables such as broccoli include magnesium, vitamin C and folate – all proven vitamins to help beat stress.”

Practise meditation “When worried and stressed, you need to activate your body’s natural relaxation response, which helps to slow your heart rate, lower blood pressure and balance your mind and body,” says Martin Preston, an addiction specialist at Delamere Health. (delamere.com). “Meditation has many health benefits and is a highly effective way to relieve stress, soften anxiety and improve your mental wellbeing. Taking time to relax the mind with meditation gives you the space to separate your energy, attention and emotions.” Take some B vitamins “B vitamins are depleted during times of stress so it may be beneficial to get these in your diet or via supplementation,” says Shona Wilkinson, a registered consultant nutritionist with Nutrigums (nutrigums.co.uk). “They help the body convert food into energy and create new blood cells and maintain healthy skin and brain cells.”

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Write down your worries “Writing can help to boost positive emotions and reduce worries and anxiety, according to research from the British Journal of Health Psychology,” says Martin Preston. “Spending a total of 20 minutes per day writing about positive experiences can improve your physical and psychological health. The aim is to find the positive in worrying situations, to reduce stress, tension and built-up anger. Start by thinking of the thing that makes you feel worried and begin writing about the positives you can take from the experience.” Reach out to others “Reaching out to family and friends for help and support is crucial when coping with worry burnout,” says Martin Preston. “Socialisation increases a hormone within our bodies that can decrease levels of anxiety and make us feel more confident in our ability to deal with stress. Limited social support has been linked to increased levels of depression and loneliness and has been proven to alter brain function and increase the risk of alcohol use, drug abuse, depression and suicide. Social interactions with family and friends play a crucial role in how you function on a daily basis.”

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Your Mind Set your boundaries “Whilst stressful situations can’t be avoided, they can be managed over time,” says Kate Montague, a tutor at RADA Business (radabusiness.com). “Different strategies work for different people, so it’s best to find what works well for you. When in work, there are steps you can take to set boundaries and expectations. For example, give your to-do list a realitycheck. Assess what you can and cannot control. It can feel freeing even to just acknowledge what is realistically achievable in a day. Also, redefine your sense of success. Allow yourself space for creative expression, and practise saying ‘no’ to things that you are not able to take on. And choose a sustainable pace. Maintaining work/life balance is a marathon, not a sprint.” Read a book Research has suggested that there is a significant connection between reading and stress reduction. Jonella, a book curator at Wob (www.wob.com) explains: “The University of Sussex found that reading a book reduced stress levels by 68 per cent, outperforming other activities like going for a walk or having a cup of tea. Researcher and cognitive neuropsychologist Dr David Lewis explained that this is because sustained reading offers the chance to be engrossed in the author’s imagination and enter an altered state of consciousness that relaxes the brain. The study also found that just six minutes of reading (in silence) was needed for the subject to slow the heart rate and ease tension in the muscles.”

Avoid food triggers “Food can be one of your biggest allies (or indeed enemies) when it comes to your stress levels,” say the experts at Vitl (www.Vitl.com). “Sugar, artificial sweeteners, processed carbohydrates, alcohol, caffeine and smoking are all typically well known for spiking stress (both on a cell and a mental level); meaning increased oxidative stress of our cells, more mood swings, greater stress, and an overall stressed-out body and mind.” Try some omega-3 “A study conducted by a team of researchers in 2019 found that taking 2.5g of omega-3 (or 340g to 425g of salmon) can reduce stress by more than 20 per cent,” say the experts at Vitl. “The omega-3 in salmon can reduce inflammation and promote healthy blood flow, both of which are compromised if you’re suffering from chronic stress.” Take a digital break “In this time of rage tweets, cyber-bullying and bad news, give yourself a break from the negativity,” says Dr Bradley Nelson, a holistic physician and author of The Emotion Code (www.discoverhealing.com). “If you feel worry, tension, apprehension, or anger building as you surf your news feed, take that as a sign you need to disconnect for a bit. Go for a walk, read something uplifting or spend a few minutes connecting with someone you love to break the cycle of stress.” Focus on one thing “Choose a project, errand, or activity and do only that,” says Dr Bradley Nelson. “Trying to do too many things at once and pushing too hard on multiple tasks might compromise the quality of everything you manage to get done. Concentrating on a single task may give your brain a break.”

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Take back control Top tips for coping during challenging times

Why not also try Bach Original Flower Remedies and RESCUE Remedy? Trusted for generations, the flower essences were discovered in the 1930s by Edward Bach and promote a natural holistic approach to managing emotional wellbeing.

We all know that staying positive during challenging times can help in the long run, but that’s often much easier said than done! When emotions run high, our minds can easily go into a “fight or flight” mode and we lose the ability to stay calm, take back control and make decisions with a clear head. Unfortunately, periods of tension are a part of everyone’s life at some point – we wouldn’t be able to appreciate the positives or feel balanced in our emotions without them. Looking after emotional wellbeing is about finding ways to stay positive and nurturing the right skills to be able to manage life’s ups and downs. Here are some top tips to help support you in times of emotional demand:

1. Yoga can be a great remedy for those experiencing emotional stress. It is particularly beneficial for tackling muscle tension. Doing it regularly can be a brilliant way to find inner peace. 2. Mindfulness is another buzzword we’ve all been hearing recently. It means paying attention, having an awareness of the present moment: your thoughts, feelings and everything around you. It can help us understand ourselves, our emotions and stop us feeling out of sorts. It’s a way to connect the body and mind, so we can rebalance our emotional wellbeing. 3. Sleep schedule. Stressful situations can cause a racing mind and interrupted sleep, but the benefits of rest for stress are innumerable. Having a regular sleep routine will help restore the body, improve concentration, regulate mood and allow you to cope with stress a lot better.

Each one of Bach’s 38 essences corresponds to a different emotion or feeling that you may experience. Five of these natural flower essences are found in RESCUE Remedy, the UK’s No.1 Emotional Wellbeing Brand* – to support in times of emotional demand. The RESCUE Night blend contains the original RESCUE Remedy formula plus White Chestnut Bach Flower Essence so you can switch off at night. RESCUE and Bach Original Flower Remedies are still made from hand-picked plants and flowers, many of which are sourced from Dr Bach’s gardens in Oxfordshire, UK. Discover more about the 38 flower remedies and the full RESCUE range at: www.rescueremedy.com and www.bachremedies.com *IRI value sales, 52 weeks to w/e 19 March 2022. Verify@nelsons.net

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multi-action formulation containing 14 strains of live bacteria. It also contains vitamins B6 and B12 which contribute to normal psychological function as well as the reduction of tiredness and fatigue. Tell me more! Bio-Kult Brighten also contains vitamin D and zinc which alongside vitamins B6 and B12, contribute to the normal function of the immune system. How much? £19.94 for 60 capsules. Available from? All passionate retailers. Visit www.bio-kult.com

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From the makers of RESCUE®, the UK’s No.1 Emotional Wellbeing Brand*, discover Bach™ Original Flower Remedies, a range of 38 flower essences for however you feel. Popular essences include Olive. Restore your mental energy if you’re feeling tired after making an effort. How much? £7.49 for 20ml. Available from? Independent health food stores. Visit www.bachremedies.com *IRI Value Sales, 52 weeks to w/e 19 Feb 2022. verify@nelsons.net

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Your Look

10 ways TO fight the

ageing process YHL talks to the experts to find out their top natural anti-ageing tips 1 Pack in the protein

“Protein is packed with amino acids – the essential building blocks for collagen, elastin and keratin,” says Dr Asha Chhaya, women’s health specialist at the Marion Gluck Clinic (www.mariongluckclinic.com). “These structural substances responsible for our healthy skin, hair, and nails need to be replenished as we age, thus keeping protein intake high is important from an anti-ageing perspective. The recommended protein intake is 1g per kg of body weight. Collagen supplements are rapidly gaining popularity. However, I consider bone broth to be the best tonic for improving your skin and strengthening your hair. It is a rich source of collagen and minerals that protect against ageing and the added benefit is that it also helps to heal the digestive tract and lower inflammation in the body.”

2 Skip the sugar

“Everyone loves a treat,” says Simone Thomas, a vegan and alkaline nutritionist and wellness coach (www. simonethomaswellness.com), “but while heading for the biscuit tin may quash your cravings and give you an initial boost, your complexion won’t benefit from the refined sugar. However, honey, dark chocolate, and fruits like blueberries can be beneficial because they contain powerful antioxidant pigments that reduce the breakdown of collagen, while boosting the production of this vital structural protein.”

3 Stock up on vitamin A

Michela Vagnini, a nutritional therapist with NaturesPlus, recommends taking vitamin A as part of your antiageing arsenal. She says: “The type of

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of which is alpha-tocopherol, and the tocotrienols. Vitamin E helps support free-radical defence, particularly in the fatty parts of cells. Food sources of vitamin E include sunflower seeds, nuts and vegetable oils. A handful of nuts each day is a great way to boost vitamin E levels along with other vital anti-ageing nutrients.”

5 Try the Asian “elixir of life”

Jenya Di Pierro, a herbal medicine practitioner, recommends the herb Gotu Kola, or pennywort, for its anti-ageing properties. According to Jenya, this herb is referred to in Asia as a “miracle elixir of life” due to its anti-ageing, rejuvenating and memoryenhancing effects on the body. Jenya, who is the CEO and founder of the Cloud Twelve wellness and lifestyle club (www.cloudtwelve.co.uk) says: “Gotu Kola helps our skin in so many different ways. It stimulates collagen and fibroblast production. By increasing the collagen content of skin, Gotu Kola promotes tissue repair, elasticity and skin hydration. A constituent of Gotu Kola, Madecassol, has been shown to calm eczema and herpes due to its antiinflammatory action.”

vitamin A used by the body, known as preformed A or retinol, is found in such animal foods as liver, milk and eggs. In addition, the body can create vitamin A from beta-carotene, a nutrient found in vegetables and fruits. Poor diet is a primary factor in low A levels. People simply don’t eat enough yellow and orange vegetables. Carrots are the bestknown source of beta-carotene; others include sweet potatoes and winter squash in addition to leafy greens.”

4 Supplement with vitamin E

“Vitamin E is another great nutrient to support healthy ageing,” says Michela Vagnini. “The term ‘vitamin E’ is actually used to describe eight separate substances in two families: the tocopherols, the best-known

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with Collagen Peptides NaturesPlus Collagen Peptides is a unique, highly absorbable hydrolysed formula that provides all 6 major collagen types (I, II, III, IV, V & X), derived from clean sources, in a complete and powerful profile for exceptional whole-body benefits. Looking for the best collagen supplement you can find? Choose clean, complete Collagen Peptides from NaturesPlus. Visit your health food store today or go online

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Your Look oils. Facial oils can be full of vitamins, omegas and vitamins. They provide a necessary seal for locking moisture in the skin, improving the skin's hydration and the appearance of fine lines and wrinkles.”

10 Try some facial massage

“For bringing life and vibrancy to the face, a daily massage is a wonderful ritual to incorporate into your skincare routine,” says massage therapist Sarah Jane Watson (www.sarahjwatson.com). “Facial massage helps to stimulate blood circulation bringing more nutrients to the area as well as stimulating the formation of collagen which promotes the elasticity of the skin. Give your skin an added boost with the addition of the healing properties of these essential oils:

8 Opt for a gentle cleanser

6 Supplement your way to a rosy glow

“Astaxanthin is a relatively unheard of nutrient but one you should get to know if you want to go the extra mile in helping your skin age gracefully and glowingly!” says Jessica Shand, a naturopathic nutrition specialist (www.eatnourishandglow.com) “Astaxanthin is derived from the micro-algae that gives pink flamingos, salmon and lobster their rosy hue and it improves skin texture, elasticity and helps to smooth fine lines.”

7 Go for an oil change

“It’s not just about serums – reach for the oil too,” says Sophie Hughes, founder of Glowb (glowb.shop). “You don’t want to strip the skin of vital moisture and

“From harsh ingredients that could cause skin tears to irritating acids, exfoliating can sometimes have a bad rep,” says Sophie Hughes. “However, a gentle cleanser that includes antioxidants and gentle exfoliating ingredients will remove dead cells and reveal a brighter complexion. When you exfoliate, the aim is to remove dull skin cells, promote new cell growth and boost moisture to reveal a more glowing and youthful appearance.”

Frankincense – promotes healthy cell regeneration and skin elasticity Rose Otto – helps diminish signs of ageing and slows down free radical damage Sandalwood – softens the skin and helps retain moisture

9 Sit back and relax

“Achieving a youthful glow is just as much about the inside as it is the outside,” says Sophie Hughes. “Your emotional and mental wellbeing is just as important. Tackle those external stressors by partaking in stress relief and relaxation. In fact, combine the two by taking the time to yourself and indulging in a weekly face mask in a quiet, relaxing bath.” Sophie recommends applying a clay mask to draw out pore congestion and boost skin radiance. Look for one containing vitamin E to leave your skin clear and hydrated.

Add two drops of each essential oil to this mixed base of: Jojoba oil – extremely hydrating and contains vitamin E Rosehip oil – a rich source of vitamin C, which aids collagen production, and essential fatty acids which help fight dryness helping to reduce the appearance of fine lines.

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You`ll Great buys at your health store

For anti-ageing

Birch & Wilde Pure Marine Collagen. Why should I try it? Keeping your skin, hair and nails in great condition as you age can be a challenge, but marine collagen is clinically proven to help. Designed for the best possible absorption, this sustainably sourced hydrolysed marine collagen has a low Dalton weight and gives you the most effective dose in the fewest daily capsules. How much? £24.95 for a two-month supply. Available from? www.birchandwilde.co.uk and other selected independent health food stores.

What’s this? Known as “the age-reversing trace element”, Indium is a rare

mineral that helps support several hormonal systems in your body. Tell me more! A single drop each day stimulates a cascade of youth promoting hormones that can lead to more energy, increased stamina, improved sleep and relief from a myriad of maladies associated with ageing. Almost six months’ supply in just one bottle. How much? A 6ml dropper bottle of Indium X-L is £47.95. Available from? Independent health stores or direct to your door. Call 01667 882159 or visit www.oliveleaf.co.uk 28

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Special Feature

the

A-Z

of supplements and natural remedies

is for … Ashwagandha

Ashwagandha is an important herb in Ayurveda, the natural system of medicine which originated in India. It is known as an adaptogen, which is a natural substance thought to help the body adapt to stress when taken in the form of teas, powders, tinctures or supplements. Numerous studies have shown that Ashwagandha may help to relieve stress and anxiety as well as promote better sleep.

is for … Bergamot

Bergamot essential oil is used in aromatherapy and is thought to have a balancing effect on your mood. It can also be used as an antiseptic and for helping skin complaints such as eczema, oily skin and psoriasis. The essential oil is expressed from the peel of the bergamot fruit and has a citrus aroma with sweet notes.

is for … Collagen

The impact of collagen – the most abundant protein in our bodies – is hugely significant for both health and beauty. We all start out with the same level of collagen, but from the age of just 25 this can reduce around 1.5 per cent every year. Joints stiffen and, by 45, collagen can fall by 30 per cent. To ensure strong joints and good mobility it is imperative that lost collagen is replaced. As well as aiding sufferers with mobility issues, collagen also helps to stimulate smoother skin, stronger nails and healthier hair. Try Collagen Plus from ArthroVite (see this month’s Editor’s Choice on page 6).

www.arthrovite.com

May 2022 www.yourhealthyliving.co.uk

Special Feature

is for … Folic acid

Jojoba oil is made from the nut of the jojoba plant. It has antimicrobial and antifungal properties and contains natural forms of vitamin E. It is often used as a natural moisturiser due to its antioxidant properties. This means that it can help skin to fight oxidative stress caused by exposure to pollutants.

Folic acid (or folate) is a B vitamin that is essential for the formation of red blood cells. It is also vital for the formation of DNA. It is mostly found in dark green vegetables like broccoli and spinach as well as oranges and legumes. An important prenatal vitamin, it is recommended that women take 400 mcg of folic acid every day from pre-conception to 12 weeks of pregnancy.

g d

is for … D-mannose

D-mannose is a type of naturally occurring sugar found in a variety of fruits and vegetables. It is available as a supplement to help with the symptoms of urinary tract infections. It is said to help prevent certain kinds of bacteria from sticking to the walls of the urinary tract and causing infection.

is for … Echinacea

Echinacea purpurea, also known as the purple coneflower, is a popular herbal remedy that has been used for centuries. Research shows that it has the ability to increase the body’s production of white blood cells, which fight infection. Tinctures made from both the herb and root of Echinacea purpurea have a triple effect – antibacterial, anti-inflammatory and antiviral. This may help to relieve the symptoms of colds and flu and help to strengthen the immune system.

www.yourhealthyliving.co.uk May 2022

is for … Glucosamine

is for … Holy Basil

Holy basil, known in Hindi as tulsi, is a medicinal herb that is revered and planted around Hindu shrines. The name tulsi means “the incomparable one”. Medicinal preparations are made from the leaves, stems and seeds of this plant. It is another adaptogenic herb which has been shown to help the body adapt to stress.

is for … Vitamin K

Vitamin K is a fat-soluble vitamin that comes in two forms: phylloquinone and menaquinones. Vitamin K is needed to make various proteins that are necessary for blood clotting and the production of healthy bone tissue. Phylloquinone is found in green leafy vegetables like collard greens, kale, and spinach, whereas menaquinones are found in some animal foods and fermented foods. Adults need approximately 1 mcg a day of vitamin K for each kilogram of their body weight.

Glucosamine is a structural component of cartilage, the tissue that cushions the joints. It is produced naturally in the human body as well as in certain animals such as shellfish. Glucosamine is thought to have an anti-inflammatory effect which is why it is frequently used to help and prevent joint disorders like osteoarthritis. It can be taken orally or applied topically in the form of a cream.

is for … Jojoba oil

is for … Liposomal supplements

The liposomal encapsulation process enables vitamins and other compounds to pass through the digestive system intact without getting affected by the digestive juices. This helps the nutrients to overcome cellular absorption barriers and be delivered effectively through the bloodstream into the cells where they are needed most. Liposomal vitamin C comes in different shapes, sizes and quality, but one thing is clear: true liposomal vitamin C can support its nutritional claims with results-driven formulas. Try Altrient C Liposomal Vitamin C.

is for … Iodine

Iodine is a trace element that is used by the body to make thyroid hormones, which are needed for normal growth, neurological development and metabolism. Adults need 140 mcg of iodine a day, whereas pregnant and breastfeeding women need 200. The higher amount is needed for the development of the baby’s brain. The best food sources of iodine include fish, milk and dairy products.

www.abundanceandhealth.co.uk

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Special Feature

is for … Mushrooms

Lion’s Mane mushroom has a long-standing reputation as a brainsupporting agent. It has two main parts: the main mushroom, as well as a network of roots that support it and absorb nutrients called the mycelium. The fruiting body of Lion’s Mane is rich in substances called hericenones, while the mycelium contains compounds called erinacines. Studies show that both substances can stimulate the production of brain-derived neurotrophic factor. BDNF supports cognitive function and promotes neuroplasticity, a process by whereby the brain forms new networks to support processes such as learning and memory. Try Synaptaid.

www.synaptaid.co.uk

is for … Niacin

Niacin is also known as vitamin B3 and is one of the eight B vitamins. This important nutrient is needed by every part of the body in order to function optimally. It comes in two different forms: nicotinic acid and niacinamide (sometimes called nicotinamide). Niacin may help to lower cholesterol, ease the symptoms of arthritis and support brain function.

is for … Omega-3

Omega-3 is an essential fatty acid (EFA). These are healthy fats that cannot be made naturally within the body and must instead be obtained through food. Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are types of omega-3 fatty acids and may help to reduce inflammation in the body. Oily fish such as salmon, mackerel, sardines or anchovies, are all great sources of omega-3. Flaxseeds and chia seeds are good vegetarian sources of omega-3.

is for … Probiotics

Probiotics or live bacteria are the ‘bugs’ that live in different parts of the digestive system (as well as other body systems such as the skin and hair). They may help us maintain good immune and digestive health, along with communication with the brain to control things like appetite, mood and sleep. Try Bio-Kult.

www.bio-kult.com

is for … Quercetin

Quercetin is a flavonoid found in certain fruits and vegetables such as onions, cherries, berries and apples (especially the skin). Quercetin is an antioxidant, anti-inflammatory and a natural antihistamine. It plays a role in regulating the immune system’s response to outside stressors and supporting allergies of all kinds. It is a popular supplement to be taken during hay fever season.

is for … Rhodiola

Rhodiola (Rhodiola rosea) is an adaptogenic herb which can help the body to cope with stress and promote feelings of calm and balance. It does this by regulating the body’s production of the stress hormone cortisol. Rhodiola rosea has a long history of use as a medicinal plant in several traditional systems. Several studies have been carried out into its cardioprotective properties as well as its protective effects against liver damage.

is for … Selenium

Selenium is a trace mineral, meaning that the body only needs a small amount of it. It’s an important component of various enzymes and proteins, called selenoproteins, which help to protect against cell damage and infections. It’s therefore useful for strengthening the immune system. Selenium can be found in a variety of food sources such as Brazil nuts, turkey, seafood and liver.

is for … Turmeric

The vibrant yellow spice turmeric is frequently used in curries, but it has been used for thousands of years in Ayurvedic traditions as a medicinal herb. Turmeric contains a natural anti-inflammatory compound called curcumin which has an anti-inflammatory effect in the body. It has been shown to be particularly effective for the treatment of inflammation caused by rheumatoid arthritis. Piperine, a key ingredient in black pepper, enhances the bioavailability of turmeric.

May 2022 www.yourhealthyliving.co.uk

Special Feature

is for … Uva Ursi

Uva-ursi, or bearberry leaf, is a herb that is used to help with the symptoms of urinary tract infections. It activates inside the bladder where it produces a substance called hydroquinone that helps to counter the bacteria that cause infections. Uva ursi is thought to have anti-inflammatory and astringent properties.

Xylitol is a naturally occurring sugar alcohol. It is similar in sweetness to normal sugar but contains 40 per cent fewer calories. Studies have shown that it can support dental health and help prevent tooth decay, which is why it is available in chewing gum form as well as a sweetener in powder form. Xylitol has also been shown to prevent bacteria from sticking to tissue, which is why it can be an effective nasal spray for people suffering with upper respiratory infections

is for … White Chestnut

White Chestnut is one of the Bach™ Original Flower Essences which were developed in the 1930s by Dr Edward Bach, a physician and homeopath. Bach identified 38 flower essences made from wild plants, trees and bushes, each one corresponding to a specific emotion. White Chestnut is used to help find tranquillity and peace of mind when you struggle to switch off and have repetitive thoughts.

is for … Valerian

www.yourhealthyliving.co.uk May 2022

is for … Ylang Ylang

Ylang Ylang is an essential oil which is extracted from the flowers of the Cananga tree. It contains linalool, a compound which has antibacterial, antifungal, and anti-inflammatory properties. Studies have shown that it can help to reduce anxiety and improve self-esteem when applied to the skin or inhaled.

is for … Zinc

Zinc is another trace mineral, which means we only need it in small amounts. However, it’s needed by almost 100 enzymes in our bodies to carry out essential chemical reactions. Zinc plays an important role in immunity as our bodies use it to build the T-cells that fight off pathogens. It’s also needed for the creation of DNA, the growth of cells and healing tissue damage. Oysters, red meat and legumes are good sources of zinc.

Valerian is a flowering plant native to Europe and Asia. Valerian root has been used since the time of Hippocrates to restore the nervous system to proper working order. Its historical uses cover many symptoms that are due to nervous tension such as headaches, muscle cramps and restlessness. It is a popular herbal remedy to help with sleep issues as it is thought to help people not only fall asleep but also stay asleep.

is for … Xylitol

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Brilliant

Fruit Muffins These delicious fruity muffins make a great, healthy breakfast or mid-morning snack! The tempting fruits are a great way to get a vitamin and fibre boost and keep energy levels up 'til lunchtime.

For

Breakfast

Ingredients • 225g gluten-free flour • 2 tsp gluten-free baking powder • 6 tbsp of aquafaba (or alternative egg substitute) • 50g Tree of Life Organic Coconut Oil • 175ml Tree of Life Organic Oat Milk • 100ml agave syrup • 85g Tree of Life Organic Cranberries • 140g Tree of Life Organic Raisins • 140g Tree of Life Organic Apricots, chopped • 140g fresh blueberries • 1 tsp grated orange zest • 1 tsp ground cinnamon Method Preheat the oven to 200°C/fan 180°C/gas mark 6 and lightly grease a 12-hole muffin tin or use muffin cases. Sift the flour and baking powder into a large bowl, whilst in another bowl, mix the aquafaba, melted coconut oil, milk and syrup. Pour the liquid mixture into the flour and add the remaining ingredients and quickly combine without overworking.

Vegan & Gluten Free

Spoon the mixture into the prepared muffin tin, bake for 20-25 minutes until well risen and pale golden on top. When cool, store in an airtight tin for two days or freeze for up to 1 month.

For more great recipe ideas follow us @treeoflifefoods

www.treeoflifefoods.co.uk Available from your local health food store.

Making health easy

Your Instore Advisor

Independent health store advice on natural babycare

Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of expertise. This month we talk to Penny Wheeler, area manager for Lansdown Health Store, which has branches in Uckfield and Lewes, East Sussex

n recent years we have found that more and more new mums are coming into our stores to ask for help and advice. I think that social media has a lot to do with it because there are young mums out there posting on Twitter or Tik Tok and that gives customers the confidence to come in and ask for help. In terms of prenatal vitamins, we stock StrongStart from Lambert’s which is for women who are trying to conceive or are pregnant or breast feeding. There’s also Viridian’s Pregnancy Complex, which contains all the important nutrients such as folic acid, iron and vitamin C, to support a growing baby and also a pregnant mum. The supplements we stock are good quality and customers know that they can trust them. We’re always happy to offer advice on choosing the right supplement for your needs. We’ve found that herbal teas are really popular with new mums and mums-to-be. Fennel tea can help with milk production while raspberry leaf tea can help in the later stages of pregnancy

to get the uterus ready for birth. Relaxing teas such as chamomile are popular too.

It’s a natural skincare range that includes an all-in-one shampoo and body wash for children, a sensitive skin balm and an all-over moisturiser and a repair cream, which can be used at any age.

Vitamins for kids

We stock vitamins for little ones such as Natures Aid Mini Drops, which are designed for newborn babies through to children aged up to five. They can be added to food and drinks to ensure that kids get the nutritional support they need. A lot of new mums are interested in probiotics both for themselves and their children to support their gut health. Studies have shown that babies born by caesarean section have less of the good gut bacteria compared to those born through the birth canal. This is where probiotics can help and we stock some great products from BioKult and Optibac.

As natural as possible

We find that new mums and mums-to-be want products to be as natural as possible, especially those that are going on their baby’s skin. They also want products that are plastic-free or come with less packaging. Some of our natural creams come in little glass jars, which are very popular as they can be recycled. I think once you’ve had a baby it opens up your world to what is out there and what is not so good. I think people are prepared to spend a bit more money for good quality products that are good for our health and good for the environment too.

The main things that new mums ask for advice on are things like nappy rash, teething and problems with sleeping. We can give advice on all these issues. We have homoeopathic remedies for teething and we stock some lovely natural creams to help with nappy rash as well as eczema. The range of products from MooGoo is particularly popular with our customers.

My advice for new mums would be to try not to get stressed. We aren’t given a guidebook when we have a baby and all babies are different. Don’t be worried to come into the shop and ask for help and advice because we will always be happy to help. If there’s a problem that needs to be solved then let’s solve it!

Lansdown Health Store Lansdown Health Store has two shops in East Sussex. The Lewes branch has been established for 30 years and the Uckfield branch for six and a half. Both stores stock a wide range of vitamins, minerals, herbal supplements, homeopathic remedies and aromatherapy products. They also stock bodycare products for women, babies and children, as well as special dietary foods and organic health foods. The knowledgeable staff are dedicated to providing good customer service to support the health and wellbeing of all their customers. 34

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Store info: Uckfield branch 35 High Street, Uckfield, East Sussex, TN22 1AJ. Tel: 01825 764436 Lewes branch 44 Cliffe High St, Lewes, East Sussex, BN7 2AN. Tel: 01273 474681 www.lansdownhealthstore.co.uk @Lansdownhealthfood @lansdownhealth

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Your Nutrition

kitchen essentials Store cupboard staples for quick and healthy meals

e spoke to the experts to find out their favourite store cupboard staples. Remember that all these items are available in your local independent health food store!

Chia seeds

“Chia seeds are an essential in our store cupboards,” say nutritionist Dr Aparna Prinja and Shital Shah, authors of Plant Milk Power, Delicious, Nutritious and Easy Recipes to Nourish Your Soul. “Not only are they rich in plant-based omega-3 fatty acids but they are also known for their anti-inflammatory properties. They provide dietary fibre, protein, calcium, magnesium and iron. We like to add them to our smoothies and porridge as it adds texture and helps our skin glow!”

Gluten-free rolled oats

“Preparing some porridge in the morning with some rolled oats can be an extremely quick and nutritious breakfast option,” says Uxshely Carcamo, a psychotherapist and nutritionist at the Food Therapy Clinic (www.thefoodtherapyclinic.com). “With a healthy dose of fibre, rolled oats can help to ensure that you have healthy and regular bowel movements. Oats are also a source of slow-release energy and a plant-based protein source too. Oats offer a great source of vitamins and minerals including zinc, iron, magnesium and vitamins B1 and B5. With their substantial fibre content oats can also really be a great way to feel full and satisfied until your next meal.” Follow us on Twitter: @YHLMag

Herbs and spices

Herbs and spices will add flavour and interest to your meals, so make sure you have a good variety in your kitchen cupboard. Turmeric, black pepper, ginger, cinnamon, cayenne pepper, paprika, rosemary, oregano and cumin are all good options. Cinnamon adds a subtle sweetness to porridge and has been shown to help support blood pressure. “Turmeric contains the active ingredient curcumin,” says Dr Aparna Prinja and Shital Shah. “This powerful culinary spice has been used in traditional medicine for thousands of years to promote digestion, joint and skin health. We add turmeric to curries, roasted vegetables, rice and soups.”

Ground flaxseeds

“Flaxseeds are a great addition to soups, smoothies, porridge, yogurt or pretty much any meal,” says Uxshely. “They are a great plant-based source of omega-3 fatty acids but they are also a good source of fibre, protein and a range of vitamins and minerals too.”

Cashew nuts

“Cashew nuts contain mostly monounsaturated fats which are thought to be good for heart health,” say Dr Aparna Prinja and Shital Shah. “They also contain vitamins E, B and K as well as minerals such as copper, manganese, magnesium and phosphorus. We love to add cashews to curries and salads. The crunch adds a different dimension to meals and brings out their flavour. Cashews also make great vegan cheese, sauces and of course cashew milk. Cashew milk is easy to make and is simply delicious. We soak cashews overnight and then blend them with dates, vanilla powder and water.”

Legumes

“Legumes are such a great base for a meal,” says Uxshely. “They are a plantbased source of protein and slow-release carbohydrates and they are packed with healthy fibre. They also count as one of your five a day too. Whether you are choosing lentils, beans or chickpeas, introducing a serving of legumes into your day can really boost the nutritional profile of a meal.”

Wholegrains

Healthy wholegrains such as quinoa, brown rice and buckwheat make good accompaniments to stews, curries and chillis. Quinoa is a great source of protein, containing up to 18g per serving, and contains all of the nine essential amino acids. Add it to soups for an extra protein hit or use it to stuff mushrooms or peppers for a filling main meal.

Tinned tomatoes

Every store cupboard needs a few tins of tomatoes for whipping up a superquick and healthy dinner. They can be used in a whole host of recipes from veggie casseroles, stews and curries to soups, lasagnes, pasta bakes and Bolognese sauces.

Garlic

Another vital store cupboard ingredient, garlic adds flavour to so many dishes and it’s also a great food to support your immune system. It has antimicrobial (antiviral, antibacterial and antifungal) effects due to the fact that it contains the compound allicin. When cooking with garlic be sure to crush it and then leave for around 10 minutes to properly release the allicin. May 2022 www.yourhealthyliving.co.uk

Your Food

Globally gluten free CINNAMON COOKIES Cristian Broglia says: “The name of these sweet cookies, Zimsterne, means ‘cinnamon stars’. They are mostly served at Christmas and are sold in the annual Christmas markets of Switzerland (as well as those in Austria and Germany). To give the cookies their traditional rustic appearance, the almond flour must be coarse. This texture contrasts beautifully with the smooth sugar glaze.”

PREPARATION TIME: 30 MINUTES, PLUS 1 HOUR CHILLING TIME AND 20 MINUTES’ COOLING TIME COOKING TIME: 15 MINUTES MAKES: ABOUT 30 COOKIES INGREDIENTS FOR THE DOUGH • 2 egg whites • 2 teaspoons fresh lemon juice • 1 cup (130 g) confectioners’ (icing) sugar • 2¼ cups (250 g) coarse almond flour (coarsely ground almonds) • 1 tablespoon ground cinnamon • 1 teaspoon ground or grated fresh ginger • Pinch of sea salt • 1 vanilla bean, halved lengthwise • 2 tablespoons rice flour, for dusting

Traditional gluten-free recipes from around the world, courtesy of chef and author Cristian Broglia

METHOD 1. Make the dough. In a bowl, with an electric mixer, whip the egg whites and lemon juice to stiff peaks. Whisking constantly, add the confectioners’ (icing) sugar a little at a time until the mixture is glossy. 2. In a bowl, combine the almond flour, cinnamon, ginger and salt. Scrape in the vanilla seeds and mix thoroughly. Add the beaten egg whites and stir well. Cover the bowl with plastic wrap (cling film) and refrigerate for at least 1 hour. 3. Preheat the oven to 325°F (165°C/gas mark 3). Line a sheet pan with parchment paper. On a surface dusted with rice flour, roll out the dough to ½ inch (1.25cm) thick. Cut out cookies with a 2-inch (5cm) star-shaped cutter. 4. Set the cookies on the lined sheet pan and bake until lightly browned, about 15 minutes; start checking at 8 minutes. Let the cookies cool completely on a wire rack, about 20 minutes. 5. Make the glaze. In a small bowl, stir together the confectioners’ (icing) sugar, egg white, and lemon juice until the mixture is homogeneous and silky. 6. Drizzle the glaze over each cookie (about 1 tablespoon per cookie), letting it drip down the sides to cover the whole surface, and spreading it out with the help of a toothpick (cocktail stick). Let the glaze dry.

FOR THE GLAZE • 1 egg white • 1 teaspoon lemon juice • 1½ cups (170 g) confectioners’ (icing) sugar

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Your Food FLOURLESS CHOCOLATE CAKE Cristian Broglia says: “Depending on which origin story you believe (and there are many), the torta caprese, from the Italian island of Capri might be the result of a mistake (a baker in the 1920s forgot to add flour to a cake recipe) or possibly simply a cake designed to showcase almonds, an ingredient typical of that part of Italy. Any way you look at it, the cake is delicious, soft, and creamy.”

PREPARATION TIME: 40 MINUTES COOKING TIME: 45 MINUTES SERVES: 6

METHOD 1. Preheat the oven to 350°F (180°C/gas mark 4). Butter a 21cm-round cake pan that is 8cm deep. Dust the pan with potato starch. 2. In a bowl, combine the softened butter and ¾ cup (90 g) of the sugar. Scrape the vanilla seeds into the bowl. With an electric mixer, beat at high speed for 4 minutes. Add the egg yolks and salt and mix for 5 more minutes. 3. In a separate bowl, stir together the chocolate, almonds, hazelnuts, potato starch, cocoa powder, and baking powder. 4. In a third bowl, with clean beaters, beat the egg whites with the remaining ¾ cup (90 g) sugar until stiff peaks form. Fold half of the egg whites into the butter/egg yolk mixture and stir gently. 5. Add half of the chocolate/nut mixture, then the remaining whites again, and then the remaining chocolate/nut mixture. Gently mix all the ingredients until perfectly smooth. 6. Scrape the batter into the prepared pan and bake until the surface is dry and lightly cracked, about 45 minutes. 7. Let the cake cool in the pan on a wire rack. Invert the cake onto a serving plate and dust with the remaining sugar.

INGREDIENTS • 1½ sticks (6 oz/170 g) unsalted butter, at room temperature, plus more for the pan • 1½ tablespoons (25 g) potato starch, plus more for the pan • 1½ cups (180 g) confectioners’ (icing) sugar, plus 2 tablespoons for dusting • ½ vanilla bean, split lengthwise • 5 eggs, separated, at room temperature • Pinch of salt • 6 oz (170 g) dark chocolate, grated • Generous ½ cup (80 g) almonds, finely chopped • Generous ½ cup (80 g) hazelnuts, finely chopped • 2 tablespoons unsweetened cocoa powder • 1 teaspoon baking powder

May 2022 www.yourhealthyliving.co.uk

Your Food SWEET RICE CAKE BALLS Cristian Broglia says: “These traditional Korean treats, called gyeongdan, have sweetened red bean paste inside. Korean tradition has it that red beans in food can drive out evil spirits, so these beanstuffed rice cakes were often served on a baby’s first birthday, to ensure a long and healthy life. The balls can be rolled in all sorts of ingredients; in addition to the three suggestions listed here, they can also be coated with toasted soy powder or powdered yellow or green beans.”

PREPARATION TIME: 1 HOUR, PLUS OVERNIGHT SOAKING TIME COOKING TIME: 1 HOUR SERVES: 4 INGREDIENTS • ¾ cup (150 g) adzuki beans, soaked in water overnight, drained, and rinsed • 1 teaspoon superfine (caster) sugar • ¾ teaspoon ground cinnamon • ½ teaspoon vanilla extract • Sea salt • 2 cups (300 g) sweet (glutinous) rice flour • 125 g plus 2 tablespoons light brown sugar • ½ cup (4 fl oz/120 ml) boiling water • 2 tablespoons black sesame seeds • 2 tablespoons matcha green tea powder • 2 tablespoons unsweetened shredded (desiccated) coconut

METHOD 1. In a medium pot, combine the soaked beans with water to cover. Bring to a boil over high heat and cook for 10 minutes. Reduce the heat and simmer until soft, about 30 minutes. 2. Drain the beans. Mash them in a bowl with a spoon (or mash in a blender) to get a paste. Return the paste to the pot and add the sugar, cinnamon, vanilla, and salt to taste. Mix over low heat for 1 minute to thoroughly combine. 3. In a medium bowl, combine the rice flour, 1 teaspoon salt, and 125 g brown sugar. Add the boiling water and mix with your hands until you obtain a dough. Set the rice cake dough aside in a plastic bag. 4. In a small dry frying pan, toast the black sesame seeds until they pop. Set aside. In a separate bowl, stir together the matcha green tea powder with the remaining 2 tablespoons brown sugar. 5. Put the rice cake dough on a cutting board and roll into a rope 1½ inches (4cm) thick. Cut the rope into 1½-inch (4cm) chunks. Roll each chunk into a little ball. Press your thumb in the middle of the ball and put ½ teaspoon bean paste in the middle. Fold the dough around the filling and roll back into a smooth ball. Make sure to seal the dough. Repeat the process until all the dough and bean paste are finished. 6. Set up a bowl of ice and water. Bring a large pot of water to a boil. Working in batches, cook the rice balls until they rise to the surface, about 5 minutes. Scoop them into the ice bath to cool down. Drain well. 7. Roll the cooked rice balls in either the toasted sesame seeds, the matcha/sugar mixture, or the shredded coconut. Roll until they are completely covered. Serve each person 3 balls, each with a different coating.

Recipes extracted from The GlutenFree Cookbook by Cristian Broglia, which is published by Phaidon.

You`ll Great buys at your health store

For gluten-free food

Crisp up and enjoy! The Rustico+Amaranth

from Schnitzer is an organic, gluten-free prebaked bread with amaranth. Why is it so good? With seeds such as sesame and sunflower, this gluten-free bread has a slightly nutty note and a particularly full-bodied taste. It’s simply irresistible! Available from? Independent health food stores and online at www.schnitzer.eu/en/ collections/gluten-free

Gluten free food for the whole day

At Freee, we believe gluten free living should be deliciously simple, so we’ve created a range to help give you options for the whole day. All our products are certified by Coeliac UK, suitable for vegans, and many are even organic. Have you tried the whole range yet?

Find us in the free-from aisles or at freee-foods.co.uk

BREAKFAST WITH BENEFITS

Help energise the body

Help maintain normal Blood Cholesterol

Support the Immune System

Superfood boosted breakfasts with added health benefits

Available now at