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October 2015 | www.yourhealthyliving.co.uk
FREE magazine
YOUR EXPERTS
Manage your menopause naturally
WIN!
A £300 dinner for two cooked by Aldo Zilli
YOUR HEALTH
Natural babycare tips and advice
YOUR LOOK
YOUR FOOD
Protect your skin during winter
Proteinpacked recipes
AldoZilli “How I turned my health around”
PLUS PG 1 COVER OCT 15.indd 1
In-store advice on arthritis, fitness news, readers’ questions answered, plus all the latest news and research on natural health and wellbeing 24/09/2015 20:18
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Inside... Your health
4 Health News: All the latest news and research from the world of natural health and wellbeing plus our regular smoothie column and book corner 10 Competition: Enter our new cookery competition in association with A.Vogel and you could win dinner for two cooked by Aldo Zilli! 18 Celebrity Health: Celebrity chef and restaurateur Aldo Zilli talks about his passion for healthy living and his involvement in our new cookery competition 32 Your Health: Natural health expert Janey Lee Grace offers some advice on looking after little ones the natural way 42 Your Health: How to manage menopause symptoms naturally
18
Hello...
WE ARE LAUNCHING an exciting new cookery competition this month in Your Healthy Living, and I’m delighted that our judging panel will include celebrity chef and restaurateur Aldo Zilli! Having lost three stone after changing his diet and lifestyle a few years ago and developed a passion for healthy eating and exercise, Aldo is the perfect choice to judge our competition, which is run in association with A.Vogel. Turn to page 10 to find out more about it and page 18 for my interview with him. Our other features this month look at natural ways to deal with the troublesome symptoms of the menopause, plus natural parenting expert Janey Lee Grace gives her top tips on how to bring up baby the natural way. As a mum-of-four she has plenty of experience! Our in-store expert this month gives an overview of arthritis and offers some natural strategies for tackling the symptoms, while our recipe pages focus on some tasty ways to get your protein fix. I hope you find it a good read and please get in touch with us via our social media channels to let us know what you think. Wishing you good health,
Yours for free
Liz Parry | Your Editor
5 Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!
Visit: www.yourhealthyliving.co.uk for all our competitions and online magazine.
Your living 20 Your Look: Tips for protecting your complexion from the harsh winter weather 26 Just for You: Spas, therapies and pampering treats! 30 Fitness News: All the latest news on how to keep fit and in shape 46 Your Living: Expert advice on how to take up cycling 54 Green Living: How to lead a more eco-friendly, sustainable lifestyle
Your food
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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 fantastic free gift – a pot of JASON Coconut Oil worth £11.99. This virgin, organic coconut oil is a perfect, all-purpose moisturiser. Rich in nourishing vitamin E and antioxidant polyphenols, this melts-at-firsttouch oil delivers unparalleled care to your skin and hair. Subscribe today at www.yourhealthyliving.co.uk/subscribe
20
50 Your Food: Get your protein fix with these tasty recipes
The team....
Your experts 36 Health Q&A: Our experts answer your questions on tackling food cravings, disguising tired eyes and getting more shut-eye 38 Here to Help: Independent health store advice on arthritis from Eighth Day Vegetarian Health Food Shop and Café in Manchester
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Your Healthy Living, JHN Productions Ltd, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambridgeshire CB21 4EN. © 2015 Published by JHN Productions Ltd. Information in Your Healthy Living Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle.
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www.yourhealthyliving.co.uk Official magazine of Tree of Life, natural health suppliers. 3609
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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. October 2015
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EDITOR Liz Parry liz.parry@jhnproductions.co.uk
DEPUTY EDITOR Siobhan Godwood siobhan@jhnproductions.co.uk PUBLISHING DIRECTOR Carlota Hudgell carlota.hudgell@jhnproductions.co.uk GROUP AD MANAGER Heidi Thoday heidi.thoday@jhnproductions.co.uk SALES EXECUTIVE Tracey Peat tracey.peat@jhnproductions.co.uk PRODUCTION Siobhan Judge copy@jhnproductions.co.uk DESIGN Anthony Sihapanya ant.sihapanya@jhnproductions.co.uk MANAGING DIRECTOR Stuart Jackson stuart.jackson@jhnproductions.co.uk
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Allergy symptoms can worsen in autumn
The arrival of cooler autumn weather and darker evenings means we tend to start to spend much more time indoors – resulting in greater exposure to house dust allergens. And with symptoms similar to the common cold, many people don’t treat the symptoms properly. “The symptoms of indoor allergies caused by dust can be very similar to cold-like symptoms,” explains allergens expert Max Wiseberg, “such as a runny nose, sneezing, coughing and sinus pain. In fact, many people think they have a caught a cold. In reality, their symptoms are the result of spending more time indoors amongst dust allergens. All homes in the UK have dust mites, and due to their tiny size (around ¼ mm) and translucent bodies, they are almost invisible to the naked eye.” Try these tips to avoid symptoms: n Use allergy-friendly mattress covers and bedding – Allergy
n Avoid drying clothes inside over a radiator – this increases
UK has a good range.
the humidity in your home and can result in mould, which releases tiny spores into the air that you breathe.
n Vacuum under beds daily, and try not to keep lots of things
n An allergen barrier balm like HayMax can be used to help
under beds as these will collect lots of house dust mite allergens. And vacuum mattresses and pillows regularly. n Dust with a damp cloth and get to all those easily forgotten
places like the tops of picture frames and door frames.
trap the allergens before they enter the body, reducing or helping to prevent symptoms. Applying the balm around the nostrils and/or the bones of the eyes can help reduce or prevent the symptoms of dust allergy.
Five fantastic fruity facts! Fruit gets a bit of a bad rep these days – with everyone trying to cut down on sugar, a lot of people are reducing the amount of fruit in their diet. But fruit is an important part of your daily food intake for lots of reasons. Here are some fun fruit facts you probably didn’t know! n Apples give you more energy than coffee Due to their perfect combination of carbohydrates, vitamins and minerals, they are the perfect food for a mid-afternoon energy boost. n Watermelons can keep you hydrated They have thick skin and are 92 per cent water, making them the perfect food for picnics or for after exercise. n The skin is the best bit! In many fruits, such as apples and cucumbers, the skin is packed with extra nutrients including fibre – so don’t peel!
n Bananas are a
natural antacid
Scientists are unsure why this is though. In addition, they can help with diarrhoea, as they contain pectin, a soluble fibre that absorbs fluid in the gut. n Kiwi fruits These contain twice as much vitamin C as oranges. And finally – it may come as a shock to discover that one of Britain’s favourite fruits, the strawberry, isn’t a fruit at all! Technically, a fruit has its seeds on the inside, so the edible part of the strawberry is a ‘false fruit’ while the seeds are the real fruit!
MORE NEWS ON PAGE 6
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October 2015
24/09/2015 20:22
WIN! FREE PRIZE DRAWS
WIN!
£££s worth of fantastic health products to be given away every month
NATURAL BEAUTY
A tropical holiday for hair and body! Faith in Nature coconut range contains organic coconut, exploding with aromas to enrich your senses and soothe your day. The coconut mini pack contains 100ml each of shampoo, conditioner and shower gel & foam bath, and is the ideal opportunity to try the range – as well as being the perfect size for travel. We have 10 coconut mini packs to give away, worth £7.99 each. DRAW CODE: YHL-FAITH-1015
WI N!
TWO HAMPERS TO CHOOSE FROM
WIN !
BEAUTY BOOST
Collagen for better skin, hair and nails
Delicious organic teas We have two great hampers of Heath & Heather teas to give away. One hamper will contain a premium selection of 10 different organic fruit and herbal teas, worth £22.90, and the other will contain a premium selection of 10 organic white and green teas, worth £24.90. Please state on your entry which hamper you would prefer. DRAW CODE: YHL-HEATH-1015
HOW TO ENTER
CLOSING DATE: 31 NOVEMBER 2015
Every woman craves youngerlooking skin, healthier hair and stronger nails. Using collagen in daily beauty regimes not only improves and enhances skin, hair and nails, but also helps slow down the ageing process. Arthrovite (www.arthrovite.com) introduced collagen to the UK 20 years ago: three lucky YHL readers can each win a month’s free trial of Optimum Pure Collagen Capsules, which comprises a pot of 90 capsules worth £22.95. DRAW CODE: YHL-ARTHROVITE-1015
WEB
Just visit www.yourhealthyliving.co.uk
WIN !
5 STRAINS OF BACTERIA
and enter your details and the Free Draw Code (eg YHL-FAITH-1015)
WIN!
SUPPORT THE WOODLAND TRUST
Or email win@jhnproductions.co.uk with the
Natural skincare
Free Draw Code (eg YHL-FAITH-1015) in the email subject box.
POST
The Facial Care Collection from Green Or post your name and address People is naturally restorative skin care with with the Free Draw Code (eg YHL-FAITH-1015) to: Reader Offers, a beauty-boosting moisturiser, cream cleanser Your Healthy Living, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambs CB21 4EN. (Entries on postcards or sealed envelopes and exfoliator, organically blended with the only please.) Also, please note that you can enter multiple essence of Bergamot & Sandalwood. Green giveaways on one postcard. People is proud to support the Woodland Trust who create and restore new and ancient woodland. A minimum of 30p per product will be donated. We have five packs of the three products to give away, worth £15.99 each. DRAW CODE: YHL-PEOPLE-1015
WIN ! WIN!
EVERYONE WINS!
Choose your own prize Good Health Naturally stocks a range of supplements and natural health products from serrapeptase to curcumin and krill oil. Featuring unique formulations, there is a supplement to help any health problem. Five readers will win a £50 voucher, plus every entry will receive a £5 voucher, to spend on any product in the Good Health Naturally store. DRAW CODE: YHL-GHN-1015 Your Healthy Living Prize Draw Terms & Conditions
Daily fibre boost Lepicol is a multifibre source product containing inulin and gentle psyllium husk which contributes to maintaining normal bowel transit. Together, these two ingredients can help ensure your recommended daily intake of fibre. The third key ingredient of Lepicol is 5 strains of live bacteria. We have three tubs of Lepicol 350g to give away, worth £16.98 each. DRAW CODE: YHL-LEPICOL-1015
42 BILLION BACTERIA
One a day probiotics When bad bacteria outweigh the friendly bacteria in our gut, problems can arise such as gas and bloating. Super 8 Probiotics may help by providing 42 billion active bacteria (at time of manufacture) in every one-a-day capsule, three times more than that found in a typical microbiotic yoghurt drink! The specific strains used in Super 8 Microbiotics have been specially chosen for their value to upper bowel health and have been formulated to the appropriate viable count. We have two packs of Super 8 Microbiotics to give away worth £23.99 each. DRAW CODE: YHL-SUPER-1015
You may enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK or ROI. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details may be utilised by companies connected to JHN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. For full terms and conditions visit www.yourhealthyliving.co.uk
October 2015
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The story behind the brand Each month we find out the stories behind various health, wellbeing and beauty brands. This month we speak to Sheree Hatton at Suma Suma began back in 1975. A retailer from Leeds, called Reg Tayler, met up with a group of other health food storeowners in the north of England and suggested they set up a wholefoods, wholesaling co-operative to supply each other. They started in the back kitchen of a house in Leeds and soon moved to a lock-up garage nearby when they needed more room. Reg was working as a delivery driver for a clothes manufacturer and delivered the wholefood stock in between his ‘legitimate’ deliveries! In 1978 Suma moved to a three-storey warehouse, but only had enough stock to fill the first floor. By 1986 they’d expanded so much that the place was bursting at the seams, and growth continued to be steady for the next 15 years. Since 2001, we’ve been based in purpose-built premises in Elland, with a team of over 150 people. Because we’re a co-operative, we operate differently to most UK companies. It’s a completely democratic company, with none of the usual hierarchies, no chief executive, no managing director and no chairman – although we do use an elected management committee to implement decisions and business plans. We encourage multi-skilling, which means that everyone who works here performs more than one role within the co-operative. Not only does this mean we can all broaden our skills base, it also means that each person gets an insight into the bigger picture of how the company runs. And it really works – if you look at how we’ve grown over the last 30 years, it’s obvious we’re doing something right! At Suma we’re also really proud of our charitable efforts both close to home and around the globe, and it’s a big part of our company ethos. As a co-operative, we believe that Suma is the sum of the interests of its workers, and that the workers are part of the community, so we concentrate our efforts on causes close to home, and those that our members feel strongly about. n Find out more at www.suma.coop
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Micronutrient of the month:
Magnificent magnesium By Nutritional Therapist Georgie O’Connor for the College of Naturopathic Medicine. Magnesium has over 300 functions in the body that we know of so far, and like all minerals we cannot make it ourselves or convert anything else into magnesium, so we have to get it through our diet. Some signs and symptoms that you may not be getting enough are cramp, poor sleep, low energy, loss of appetite, restless legs, and poor memory. Any of that sound familiar? Magnesium helps us to use carbohydrates properly as a fuel, therefore low levels of magnesium may worsen symptoms of prediabetes, where the body doesn’t respond as it should to the hormone insulin. Muscles contract/shorten by the sliding/overlapping of filaments. Calcium helps them overlap but we need magnesium to help them relax. We hear a lot about the role of calcium and vitamin D in bone health but magnesium has an essential role to play, too. Magnesium also has a very important role in the conduction of nerve signals. So just looking at these few functions alone we can see that persistently low levels of magnesium may be pivotal in such conditions as
type II diabetes, osteoporosis, high blood pressure and migraines. We can get all the minerals we need from our diet, we just need to minimise the junk food in our daily life and maximise our intake of natural, organic, seasonal foods. So how much do you need and where can you get it? Adults need at least 350-400mg of magnesium per day and we can get that in the following ways: a snack of a quarter of a cup of almonds will give you 105mg; an ounce of sesame seeds sprinkled onto your soup or salad will give you another 100mg; a cup of broccoli will provide approximately another 100mg and an additional cup of peas will add another 50mg; and finally a cup of porridge with an ounce of pumpkin seeds will contribute another 130mg – daily requirement done! Be careful of supplementing individual minerals as they all work in balance with one another, so a good multivitamin and mineral is the best option to ensure you’re getting everything in the right proportions.
CNM trains students for successful careers in natural therapies. www.naturopathy-uk.com 01342 410505.
A marathon event for Cancer Research On 4 October Cancer Research UK is staging its first ever women-only half marathon and full marathon to raise money for the fight against cancer. It’s an extension of their hugely successful Race for Life, so all the usual fantastic support and advice is available from the team behind the event, as well as tips for setting up a fundraising page and getting sponsors. Our editor, Liz, is taking part in the half marathon, so don’t forget to visit our Facebook and Twitter to see how she got on – and of course send us your own photos and experiences if you took part too! If you would like more information about the race or to enter, visit raceforlife.cancerresearchuk.org
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October 2015
24/09/2015 20:22
Sally Wisbey’s
Smoothie of the month
GLUTEN FREE
Really Healthy Pasta
Gluten Free, Organic Legume Pasta now available in Red Lentil, Green Lentil and Black Bean
ORGANIC
THE BEST-TASTING, HEALTHY ALTERNATIVE TO TRADITIONAL WHEAT PASTA
This smoothie is a perfect way of disguising vegetables for children. This makes a great after-school snack bursting with nutrients. You will need: ● ● ● ● ● ● ● ●
½ banana Half a cup of frozen cherries 3-4 broccoli florets ½ avocado 1 tsp ground flaxseeds 1 tsp chia seeds ¼ cup of pomegranate juice ¾ cup of water
Put all ingredients into a high speed blender and whizz until smooth.
Sally says: "Bananas are a good source of natural sugars, supplying children with the right type of energy. They contain a carbohydrate known as fructooligosaccharide (FOS) which is best recognised for its prebiotic qualities, helping to encourage the growth of beneficial bacteria in the gut. Broccoli, cherries and pomegranates are bursting with antioxidants, including vitamin C, which helps to boost the immune system and encourages the growth of collagen in bones, cartilage and muscles. Vitamin C is also needed for the absorption of iron which is found in broccoli. Avocados are rich in vitamin E which helps support the heart and builds a strong immune system. It is also a key vitamin for healthy skin and hair. Flaxseeds and chia seeds are a great addition and supply good levels of omega-3 fats, essential for brain development and supporting normal cognitive function."
Really Healthy Pasta Facts: 1. Delicious, Tastes Great 2. Gluten Free 3. Hypoallergenic – Free from Top 10 4. High Protein (21gms+) 5. Diabetic Friendly (Low GI) 6. High Fibre, 50% approx. of DV 7. Full Serving of Vegetables 8. High in Iron, 35%+ of DV 9. Loaded in Vitamins and Minerals 10. Vegan Friendly 11. Ready in Less than 10Mins 12. Can be served RAW - soak for 60-120 mins 13. Organic, Non GMO, Kosher 14. Family Friendly Fast Food 15. Healthy Complex Carbs 16. Use for Breakfast, Lunch, Dinner, Snacks and Picnics. 17. Widest Choice, Penne, Rotini, Fettuccine, Spaghetti, Shells and Macaroni 18. Great for Healthy Dieting
REALLY HEALTHY PASTA IS AVAILABLE IN YOUR LOCAL INDEPENDENT HEALTH FOOD STORE
L
To find out more about Sally, visit www.sallywisbeynutrition.co.uk or follow her on Twitter: @wizznutrition
October 2015
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Trade Enquiries – call Wholesale Health Ltd 01606 889 905
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Why fat is not a four-letter word By Sarah Green, BSc, Dip NT, mBANT, CNHC Reg. Registered Nutritional Therapist and Vice Chair of BANT (The British Association of Applied Nutrition and Nutritional Therapy). The promotion of a low fat diet in the 80s led to people eating more refined carbs and sugars. Since then our population has become fatter and sicker. Studies now show that unprocessed fats, including saturated fats, should not have been demonised. People who eat a diet higher in unprocessed fats tend to have better triglycerides, blood sugar and cholesterol levels. Here are some fatty ‘superfoods’ to help boost your good fat intake.
brain and also for weight loss, suppressing appetite and increasing fat burning.
Dark chocolate
Whole eggs, especially the yolks, contain good fats and many other vitamins and minerals such as choline for the brain and antioxidants for good eye health. Eggs are high in cholesterol, but dietary cholesterol is now considered to be a beneficial nutrient and research does not support a link between dietary cholesterol and high levels of ‘bad’ cholesterol.
Dark chocolate has around 65 per cent of its calories from fat. Loaded with fibre – 11 per cent – and more than 50 per cent of the recommended daily amount for iron, magnesium, copper and manganese as well as antioxidants, it has been shown to help with blood pressure control. Studies have shown that people who ate a small amount of dark chocolate five or more times a week reduced their risk of dying from heart disease by more than 50 per cent compared to people who didn’t eat dark chocolate. Dark chocolate may also support brain function. For the benefits of chocolate to outweigh the added sugar it needs to be at least 72 per cent dark chocolate. The higher the percentage the more the benefit.
Avocados
Oily fish
Avocados are an unusual fruit in that they contain about 77 per cent fat by calories, whereas most fruits are carbohydrate (or sugar) rich. The fat in avocados is oleic acid, a monounsaturated fat, found in high amounts in olive oil and associated with many health benefits, particularly heart health. If this is not enough reason to include them in your diet, avocados contain more potassium than bananas, without the sweetness. They are high in fibre and have been shown to help lower triglycerides and improve cholesterol.
Most people agree that oily fish like salmon, mackerel, sardines, trout and herring are healthy. The main fats in wild forms of these fish are heart- and brain-healthy omega-3 fatty acids. These fatty acids support anti-inflammatory pathways in the body. People who eat all kinds of fish tend to have a lower risk of heart disease, dementia and depression. If you are not a fish-eater, a fish oil supplement such as purified cod liver oil with vitamin E (tocopherol) may be a useful addition. Avoid too much of the larger fatty fish, like tuna and swordfish, as the larger the fish the more pollutants they can contain (particularly mercury).
Eggs
Extra virgin olive oil (EVO) EVO is well known as a healthy oil. The oleic acid found in EVO is an essential component of the heart-healthy Mediterranean diet and has been shown to lower cholesterol and improve blood pressure. EVO also contains antioxidants and vitamins E and K, helping to drive down inflammation. Add raw EVO to your salads and vegetables at the table.
Coconuts and coconut oil Coconut is high in saturated fat. However, despite all the controversy over low fat diets and the ‘dangers of saturated fat’, populations that regularly eat coconuts and coconut oil do not have high rates of heart disease. Coconut fatty acids are processed differently in the body, converting to ketones, which are an alternative fuel for the brain. Studies show that these kinds of medium-chain fats can be beneficial for the
Nuts Nuts like almonds, walnuts and macadamia nuts are high in essential, anti-inflammatory fatty acids, as well as being a good source of fibre and plant protein. Many people are short of magnesium and nuts can be a good source of this and vitamin E. People who eat small amounts of raw nuts tend to have a lower risk of obesity, heart disease and type II diabetes.
Chia seeds Chia seeds contain a surprising amount of good fats – around 35g per 100g – and the carbohydrate is mostly beneficial fibre. You should never eat more than 10-15g of dry chia a day and they should be soaked or ground to get the most benefit and to prevent constipation.
n For specific nutrition and lifestyle advice suited to your individual needs, your Registered Nutritional Therapist can be found at www.BANT.org.uk. The British Association for Applied Nutrition and Nutritional Therapy (BANT) is the badge of assurance for the public looking for up-to-date evidence-based nutritional support.
Dietary fibre may have a key role in heart health Dietary carbohydrates and specifically non-digestible fibre may have a significant impact on heart health, according to Professor Bruce Griffin, an expert in nutrition at the University of Surrey. Speaking ahead of the HEART UK – The Cholesterol Charity – 2015 Annual Conference, Professor Griffin said: “There is now strong evidence to suggest that the dietary fibre in the carbohydrates we eat may reduce the risk of developing diseases like cardiovascular disease and diabetes. The Scientific Advisory Committee on Nutrition (SACN) says that we should eat up to 30g of fibre a day in the form of more wholegrains, fruit and vegetables and doing so certainly has an impact of improving heart health." HEART UK expert dietetic adviser, Linda Main, added: “There have been mixed messages to the general public about carbohydrates recently and it’s essential that consumers understand the benefits to their heart health that soluble fibre can provide. HEART UK encourages a diet that is low in saturated fat, but rich in whole grains, whole fruits and vegetables, nuts, beans and pulses – all of which contribute to dietary fibre intake and do not contribute free sugars to the diet.”
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October 2015
24/09/2015 20:22
YHL PROMOTION
Get to grips with thinning hair How to tackle autumn hair loss for you and your man Even though more than 100 million people worldwide are affected by different forms of hair loss, thinning hair is a significant source of insecurity for many people. Observing this stark sign of ageing in the mirror, cleaning dozens of hairs from the bathtub, struggling to style your hair for the day ahead - these daily reminders of ageing lead to loss of self-esteem and confidence. "Although it's known that hair loss is largely determined by genetic factors, the mere presence of balding genes or hormones is not enough to cause hair loss,’’ says Thomas Whitfield, DPhil (Biochemistry), an Oxford scientist and founder of Oxford Biolabs. As many of you may have already noticed, shedding becomes especially visible for both men and women in autumn. It has been proven by researchers that autumn shedding happens around 100 days after hair follicles enter their telogen (dorming) phase in August. Telogen is a normal process in the human hair cycle but sometimes, telogen can become chronic in men and women due to some metabolic or physiological stress. To maintain the natural process of telogen and avoid chronic effluvium (shedding), consciously maintaining a healthy regime this autumn is recommended. Do your best to avoid severe stress and crash diets, while maintaining a healthy diet (with products rich in irons, zinc, proteins, biotin, selenium present) as well as keeping hydrated. Overall there seems to be a wide variety of hair loss remedies available on the market, but a closer look reveals that they’re limited to just a major few. Hair transplants are difficult and expensive, drugs can cause side effects, and hair concealing is not effective in the long-term, leaving consumers with the feeling that theirs is a problem that can't be solved. But Oxford Biolabs scientists believe that their natural, proven, easy-to-use, hair-revitalising food supplement TRX2 can help to address hair loss issues. TRX2 was developed after several years of thorough research into hair loss. Today, TRX2 from Oxford Biolabs is one of the bestselling European hair supplements: a naturally-based product, consisting of pills made from a blend of drug-free ingredients that support the maintenance of healthy hair. Many products on the hair loss market promise fast results, but immediate effects are rarely seen in this field, and those who promise this are likely insincere. In contrast, Oxford Biolabs’ latest consumer survey shows that people taking TRX2 have witnessed a significant improvement after six months of consistently taking the product. “Our customers have noticed that they’re getting compliments, surprising their hairdressers, seeing clear advancements,” says Dr. Whitfield. See how TRX2 can help you. There's a special offer for our magazine readers when ordering via the TRX2 website: trx2.co.uk
THINGS TO KNOW ABOUT TRX2: n Produced and manufactured entirely in the EU n Based on proven EFSA-approved ingredients (zinc, selenium, biotin) n Easy-to-use (take 3 capsules per day) n Vegetarian friendly
READER OFFER We are offering Your Healthy Living readers the chance to get 5 per cent off orders of TRX2. Just order via www.trx2.co.uk/yhl and use the coupon code YHL to get your discount.
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Calling all creative cooks! Can you devise a healthy and tasty recipe? Would you like to share your delicious dish with the readers of Your Healthy Living magazine? If so, why not enter our A.Vogel cookery competition and you could win dinner for two cooked by celebrity chef Aldo Zilli! Your Healthy Living magazine has joined forces with A.Vogel, creators of Herbamare® seasoning salt, to launch this new competition and we can’t wait to see your culinary creations!
How to enter Create a unique, healthy recipe using A.Vogel Herbamare® as one of the ingredients. Then, go to our competition webpages: www.yourhealthyliving.co.uk/herbamarecompetition or www.herbamare.co.uk and upload the recipe, plus an image of your dish. Remember, the recipe must be all your own work, it must contain Herbamare® (any flavour) and, above all, it must be healthy! n The closing date for entries is 13 November. n The judging panel includes Aldo Zilli, award-winning celebrity chef and restaurateur; Jen Tan, managing director of A.Vogel and Liz Parry, editor of Your Healthy Living magazine. n 1st prize is dinner for two with wine, cooked by Aldo Zilli, at either of the San Carlo Cicchetti restaurants in London (worth £300). n Three runners-up will receive a luxury food hamper. n The winner will be announced in our December issue and on social media.
Good luck and get cooking!
All about Aldo Aldo Zilli is an award-winning celebrity chef and restaurateur who specialises in Italian, vegetarian and seafood cuisine. Born in Alba Adriatica in the central Italian region of Abruzzo, he became the founder and chef-patron of some of London’s most exciting and innovative restaurants, including Signor Zilli, Zilli Fish, Zilli Green, Zilli Café and Zilli Bar. In 2012, Aldo helped launch upmarket Italian restaurant San Carlo Cicchetti in London's Piccadilly and Covent Garden and is now executive consultant for the San Carlo restaurant group, with 17 restaurants in the UK and four abroad. Aldo has written 10 books, including two autobiographies and various cookbooks featuring his signature Italian recipes. A regular on our TV screens, Aldo gained a huge following on ITV’s Celebrity Fit Club, where he achieved a new slender figure, sparking a passion for health and fitness which he still has today.
Tasty seasoning salt A.Vogel Herbamare® seasoning salt is made from sea salt and 12 different fresh organically grown vegetables, garden herbs and iodine-rich kelp. The extra flavour imparted by the gardenfresh herbs and vegetables in Herbamare® means that you can obtain as good a flavour in your food, if not better, by using less than your normal amount of salt. It is 100% natural, unrefined and free from artificial flavours and preservatives. There are four varieties available: Herbamare® Original, Spicy, Low Salt and Trocomare.
Exclusive Reward
Cut out this voucher and take it to your local health food store!
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Redeemable in your local participating health food store. Can be used when purchasing any size/flavour of A.Vogel Herbamare seasoning salt. One coupon can be used per product purchased. This coupon is not exchangeable for cash. Valid until 13th November 2015. Not to be used in conjunction with any other offer. Terms and conditions apply. Subject to availability.
Terms and conditions 23585 Herbamare voucher YHL A6.indd 1 18/09/2015 1. The A.Vogel Herbamare� cookery competition will run from 1 October to 13 November 2015. Entries can be submitted any time during this period, but must be received no later than 13 November. 2. The judging panel, consisting of Aldo Zilli, Liz Parry and Jen Tan, will decide on the overall winner, and this will be announced in the December issue of Your Healthy Living magazine. 3. The winner will receive dinner for two with wine, cooked by Aldo Zilli, at either of the San Carlo Cicchetti restaurants in London (Covent Garden or Piccadilly), worth £300. Three runners-up will receive a luxury food hamper. 4. Entry is free and is only open to UK residents over 18. 5. Submitted entries must be entirely the work of the entrant and must never have been previously published. 6. One entry per person. 7. Worldwide copyright of each entry belongs to A.Vogel and JHN Productions Ltd once submitted. A.Vogel and JHN Productions Ltd have the unrestricted right to publish any entries and/or to use them for promotional purposes. Entrants must be prepared to take part in publicity. 8. Full competition rules can be found on www.yourhealthyliving.co.uk/herbamare-competition and www.herbamare.co.uk
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Enter our cookery competition and you could win a £300 dinner for two cooked by Aldo Zilli!
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STRUGGLING WITH SLEEP MAY LEAVE YOU STRUGGLING WITH THE COLD! Our regular columnist, A Vogel’s education manager, looks at some natural remedies for sleep. With the topic of sleep becoming ever more popular in today’s society via media and social media, the importance of sleep on health and wellbeing is clear! People can be affected by sleep problems in a manner of ways: some cannot get to sleep, some do nod off but wake frequently and others nod off for a few hours then become wide awake in the small hours. Whatever the problem, a lack of slumber can leave you feeling groggy, run down and unable to function well. If you’re one of the many millions who struggle with sound slumber, there are various options you can try. For those who prefer not to go down the sleeping pill route, a herbal remedy may be preferred. Tinctures containing the fresh extracts of herbal duo valerian and hops have been traditionally used to aid sleep but also for the relief of symptoms of mild anxiety. Often stress and sleep go hand in hand. You may be stressed about not sleeping or not sleeping because you’re stressed! Look for a tincture made from fresh extracts of valerian. A tincture may be of preference to a tablet as it can be absorbed quicker by the body, meaning you only have to take it half an hour or so before bedtime. It is well documented that a lack of sleep, or poor sleep, can also leave you more susceptible to colds and flu as your immune system begins to struggle. Even after just a few days of poor sleep you may begin to feel the effects on your body. Sniffles may start, and sneezes can follow. If this is the case, it may be a good idea to start taking echinacea purpurea, as this is renowned for its cold- and flufighting properties. Taking a tincture or tablet made from fresh extracts of herb and root will provide a triple mode of action – antiviral, antiinflammatory and antibacterial. Furthermore, it will strengthen your immune system, banishing those pesky bugs! So if you’re struggling with sleep, don’t struggle with colds too!
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Sugar claims cause confusion Consumer groups have raised concerns over confusing food labelling and the danger that this causes to shoppers. While there are guidelines about ‘nutritional information’ charts that are quite clear, other claims on labels can be misleading. The main culprit here is the claim of ‘no added sugar’. This can be used on foods such as fruit juices when no extra sugar has been added as an ingredient, but does not take into account the sugar that can already be naturally occurring in the product. For example a 330ml serving of orange juice can contain eight teaspoons of naturally-occurring sugar in the form of fructose. One way of satisfying your sweet tooth can be to look for drinks with natural sweeteners such as Stur, which is made from real fruit and yet has zero sugar, as it is sweetened with natural stevia, and also has 80mg of vitamin C in every serving.
BOOK SHELF
We take a look at some of the newest natural health books.
The breast cancer cookbook by Professor Mohammed Keshtgar (£20, Quadrille) This book, packed with recipes, takes you through the lifestyle influences and foods that can play a positive role in the prevention and treatment of breast cancer, encouraging readers to a healthier way of life. Professor Keshtgar is a leading surgical oncologist at the Royal Free Hospital and a pioneer of key-hole mastectomy surgery. He has written the book with the help of experts including registered nutritionist Dr Claire Robertson and Dr Miriam Swek, group leader of the Breast Cancer Research Unit at the University of Westminster. Recipes are by Emily Jonzen.
Spiralize: 40 nutritious recipes to transform the way you eat, by Stephanie Jeffs (£12.99, Pavilion) If you, like so many of our readers, have recently bought a spiralizer, you may be looking for ideas and inspiration. This book is packed with unusual recipes, including a spiralized sweet potato pizza base and beetroot noodles! Superfood by Jason Manheim (£12.99, Murdoch Books) The author takes the typical juice or smoothie and incorporates superfoods, offering dieters the chance to add something to a diet rather than take anything away. Whip out a blender and give your body a boost with juices, smoothies and drinks, the better fast food!
Eating on the go could lead to weight gain A new study from the University of Surrey has revealed that eating ‘on the go’ can lead to weight gain as it results in overeating. The researchers asked 60 women to eat a cereal bar while watching TV, walking or talking, and their subsequent desire to eat and food intake were assessed. After the experiment the women were required to fill in a questionnaire and a taste test involving four different bowls of snacks, including chocolate, carrot sticks, grapes and crisps. How much they ate was measured after they left the room. The results showed that the participants ate more snacks during the taste test if they had eaten the cereal bar whilst walking around and, most notably, they ate five times more chocolate. “Eating on the go may make dieters overeat later on in the day,” said lead author Professor Jane Ogden from the University of Surrey. “This may be because walking is a powerful form of distraction which disrupts our ability to process the impact eating has on our hunger. Or it may be because walking, even just around a corridor, can be regarded as a form of exercise which justifies overeating later on as a form of reward.” The findings were published in the Journal of Health Psychology.
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October 2015
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Summer’s here and what better to enjoy a picnic or barbecue? time Try these delicious recipe suggestion s
SERVES: 4-6 INGREDIENTS • 250g wild rice • 1 carrot, grated (if you have any carrot tops, finely chop them and add) • 5 leaves of curly kale, cut from the stems and very finely sliced • 3 tbsp raisins, soaked for two hours and roughly chopped • ½ a handful of roasted pistachios, roughly chopped • 6 radishes, trimmed and finely diced • 6 sun-blush or sun-dried tomatoes, including any oil, finely chopped • 4 spring onions, finely sliced • ½ a handful of fresh dill, chopped • ½ a handful of chives, finely sliced • A handful of sprouted mung beans or green lentils For the dressing • 2 cloves of garlic, peeled and crushed • 3 tbsp olive oil • Juice of 1½ limes • Zest of ½ lime • ½ tsp sea salt • ½ tsp freshly ground black pepper For the garnish • A handful of roasted pistachios • 3 tbsp chopped fresh dill
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METHOD
1. Rinse the wild rice in cold water a number of times until the water runs clean. Place in a pan, pour in water to cover by 3cm, then bring to the boil and put a lid on the pan. 2. Reduce the heat to its lowest possible and cook for 45-50 minutes, until the rice is soft and all the water has evaporated. Fluff up gently with a fork and allow to cool fully. Spreading the rice out on a plate will help here. 3. To make the dressing, whisk the ingredients together in a small bowl.
4. Combine the rest of the ingredients in a large bowl and toss well to mix evenly. spoon in the rice and combine Add the dressing, well. 5. Serve in shallow bowls, garnished with the extra nuts and herbs. MORE RECIPES ON PAGE
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ways
to beat the
age clock
Author and nutritionist Fiona Kirk shares her top anti-ageing tips and tricks to keep you looking and feeling younger for longer 2 Try an ‘internal sunscreen’
A relatively new kid on the block is astaxanthin, a protective plant chemical dubbed ‘the king of carotenoids’, which has been shown in studies to improve skin moisture levels, smoothness, elasticity, fine wrinkles, spots and freckles. It also helps to reduce damage caused by ultraviolet radiation from the sun which has earned it the title of ‘internal sunscreen’. This plant chemical gives salmon, river trout and shellfish their pinkness, which occurs because the algae these fish feed on is a rich source. Seafood has always been respected as a friend to skin because it offers good levels of omega-3 fatty acids but now we are aware of the additional protection of astaxanthin, there is even more reason to include the pink varieties regularly in our diet. Krill oil supplementation is rich in astaxanthin while spirulina offers good levels for vegetarians and vegans.
16 | www.yourhealthyliving.co.uk
July 2015
1 Nourish your skin
Your skin needs nourishment from both the outside and the inside. What we see on the outside is an excellent indicator of what is going on inside. Certain nutrients are vital for collagen production, elasticity, defence, protection, wound-healing and general integrity. These include the vitamins A, C, E, K and the Bs, the minerals zinc, sulphur, silicon, selenium, iron and copper plus omega-3 fats. It’s a long list but a diet rich in soups, salads, smoothies and snacks involving a wealth of colourful vegetables and fruits, nuts and seeds and their oils and butters, red meat from pasture-fed animals, free-range poultry and game, fish and shellfish, eggs, a little butter, cream and cheese, plenty of water plus regular use of chemical-free and antioxidant-rich beauty products ticks the majority of boxes.
3 Stock up on good fats
Up to date studies on postmenopausal women suggest that a higher is associated with higher intake of fat serum levels of not only the family of oestrogens DHEA, the mother hormone but also produced by the adrenal glands and a very powerful precursor to all of our major sex hormones. A diet that includes a healthy mix (but not an overload) of saturated and monounsaturated fats plus omega-3 essential fats is what we are after. Omega-6 fats are also essential deficiency is rare because but we now know that the typical Western diet contains an abundance these fats from vegetable of oils used in cooking and food processing and to extent from animal fats. an This has created an imbalance of omega-6s to -3s in many diets, so to get the balance back we need to concentrate 3s through eating more on increasing the omegaoily fish, seeds, walnuts, pecans and omega 3-rich range eggs. free
CONTINUED ON PAGE 18
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Got a health question you need answering by our experts? Or have your own home remedy you’d like to share? Have you tried any of our recipes? Tell us about it and send in a picture. What natural products are your favourites and why? Have you tried any products, activities or therapies in our features? We’d love to hear what you think.
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“Love your wonderful articles :) And thank you for liking my page!” - Aisha J NYR Organic Independent Consultant Make sure your kids are #healthy and strong as they go back to #school with these term time health tips: www.yourhealthyliving.co.uk/term-time-healthtips @celery_cupcakesJemma Andrew-Adiamah
October 2015
24/09/2015 20:25
YHL PROMOTION
New Nordic celebrate 25 years of vitality This year, New Nordic celebrate 25 years in business, and 25 years of bringing innovative, natural products to UK consumers
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ounded in Scandinavia in 1990 by Mariinus Blaaberg Sorensen and Karl Kristian Bergman Jensen, the company started out with just one product, the digestion supplement Frutin, and the brand has continued to innovate and develop ever since. Today, there are bases in Denmark and Sweden, and all New Nordic products are still manufactured in Scandinavia, with each product bearing the distinctive Silver Tree logo. New Nordic has pioneered the use of plant molecules to activate life and vitality processes of your highly specialized body cells. The secret is to supply nutrition and signals which turn on particular cells of your body, ie the eyes or your brain cells, to be more active. Today, millions of loyal consumers in more than 30 countries around the world, from China in the east to the USA in the west, use one or more of New Nordic’s tablets as part of their daily health routine.
New Nordic in the UK
Certain New Nordic products have been consistently popular in the UK. Hair Volume is one of our customers’ favourite products, and is a food supplement designed to maintain a normal voluminous hair growth. The unique bioactive nutrient hair growth factor combination contained in each tablet nourishes and activates the life processes of hair follicle cells. Melissa Dream Another hugely popular product is Melissa Dream, a tablet to maintain normal, restful sleep, normal
25th Anniversary celebrations
functioning of your nervous system, and the ability to deal effectively with impulses which affect the focus of your mind. The unique bioactive micronutrients and herbal extract combination contained in each table nourish and influence the brain, nerves and psychological functions. The tablet, also manufactured in Sweden, contains a lemon balm extract, which helps maintain restful sleep, L-theanine amino acid, chamomile extract, vitamin B complex and magnesium. The content of B vitamins contributes to normal psychological and nervous system function. Don’t forget to keep up with all that’s new at New Nordic on Facebook and Twitter: www.facebook.com/ NewNordicProducts www.twitter.com/NewNordicUK
GIVEAWAY To celebrate 25 years of vitality, New Nordic are offering Your Healthy Living readers the chance to win a set worth £33 including Hair Volume (30 tablets) and Melissa Dream (20 tablets).
New Nordic invited everyone who works for them, all around the world, to celebrate this special anniversary in Denmark, with a whole host of fabulous events including a tour of New Nordic HQ, a historic trip around Copenhagen and, of course, plenty of delicious Scandinavian-style food and drink. Karen Collins from New Nordic’s UK team said: “It was so lovely to meet people who work from New Nordic all around the world, some of whom I’d never met, and to celebrate 25 years of this wonderful company in true Danish style.”
The Silver Tree The distinctive Silver Tree logo is featured on all of New Nordic’s products, and is the symbol that assures you that you are buying high quality health supplements that are trusted by millions, and sold in more than 50,000 pharmacies worldwide.
HOW TO ENTER Closing date 30 November 2015. Web Just visit www.yourhealthyliving.co.uk and enter your details and the code YHL-NORDIC-1015. Email Or email win@jhnproductions.co.uk with the code YHL-NORDIC-1015 in the email subject box. Post Or post your name and address with the code YHLNORDIC-1015 to: Reader Offers, Your Healthy Living, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambs CB21 4EN. Entries on postcards or sealed envelopes only, please. Terms and conditions
Prizes can only be dispatched to residential addresses within the UK or ROI. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details may be utilised by companies connected to JHN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. For full terms and conditions please visit www.yourhealthyliving.co.uk
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You’ll
LOVE RE GREAT BUYS AT YOUR HEALTH STO
Have you tried Tick Tock’s award-winning teas? Original Rooibos is a smooth full-flavoured tea, delicious with or without milk. Earl Grey Rooibos offers the same distinctive taste and is perfectly complemented by the citrus notes of Bergamot oil. Tell me more! Both teas are naturally caffeine-free and harvested by hand using traditional techniques. Available from? Independent health stores and www.ticktocktea.com
What’s new? With the pace of life ever increasing, many of us struggle to cope with everyday demands. Higher Nature’s new range has been developed to offer nutritional support. Tell me more! The range includes: Worry Not - natural strawberry and vanilla spray for stressful times; Keep Sharp – brain-supporting citrus flavour omega 3 jellies with CoQ10; Brighter Day - look on the bright side with this natural blackcurrant drink; Rest Well - minty spray to keep by your bedside. Available from? Independent health food stores or direct from www.highernature.com
Drink in the beauty! LQ Skin, Hair and Nails is a new beauty drink containing 7000mg marine collagen, hyaluronic acid and resveratrol all in one little bottle of goodness. Anything else? Scientifically formulated to help support and maintain normal skin, hair and nails, just drink one a day as part of your daily supplement routine Available from? Independent health food stores or visit www.lqliquidhealth.com
What’s new? Three great new products from Plamil. Organic Fairtrade dark chocolate is sweetened with coconut blossom. Lots of This None of That is a great tasting, reduced sugar, vegan alternative to milk chocolate. And the no-added sugar chocolate bears are sweetened with Finnish birch xylitol. Anything else? All products are made in the nut-free Plamil factory. Available from? Independent health food stores or from www.plamilfoods.co.uk
Grain Free Pasta Profusion Organic is an exciting new range of gluten and grain free pasta, available in Red Lentil and Chick Pea varieties. Why so good? Packed with protein and a source of fibre, these organic legume pastas offer a fulfilling and tasty alternative to traditional wheat pasta. Easy to cook and perfect served with your favourite pasta sauce. Available from? Independent health food stores nationwide or visit www.profusionorganic.co.uk
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If You Care Parchment Baking Paper is an FSC certified and totally unbleached, natural silicone coated parchment paper for environmentally friendly and grease free baking. It’s perfect for a wide range of baking and cooking needs. Anything else? Microwave and oven safe to 428°F/220°C. Available from? Independent health food stores or visit www.ifyoucare.com
October 2015
24/09/2015 20:25
Sustainable goodness Made from organicallygrown peanuts, Essential Organic Peanut Butter is a good vegetarian source of protein. Free from added sugar, added hydrogenated fats, palm oil and preservatives, every mouthful is packed full of sustainable goodness. Tell me more! Four delicious varieties - Crunchy or Smooth, lightly salted or without salt – to suit your dietary requirements. Available from? Independent health food stores nationwide or visit www.ethicallyessential.coop A different dairy-free milk Ecomil Almond and Coconut Milk No Sugar has three pluses: it’s organic, to guarantee it’s natural and free from pesticides or nasty additives; ‘No sugar’ means not added or high in the original ingredient – a strict legal claim; and it’s made with good almonds and a ‘fair’ quantity. Too many milks are 1-2% almond. Beware of cheap alternatives. Available from? All good independent stores, Holland & Barrett and internet retailers. www.ecomil.com
Award winning snacking! Delicoco Coconut Chunks Snack SOP International Ltd are proud to announce that Delicoco’s Original & Honey flavoured coconut chunks snack has won two and one stars respectively in this year’s Great Taste Awards. Anything else? Available in five delicious flavours, Delicoco Coconut chunks are suitable for vegetarians and are baked, not fried. Available from? Independent health food stores, Whole Foods, Planet Organic or visit www.sopinternational.com
Natural anti-ageing A new, proven, dual approach to effective anti-ageing, Nourella® Active Skin Support System targets the factors that cause accelerated skin ageing. Sounds great! The unique combination of Rejuvenation Cream and Active Supplement provide the optimum solution to maintaining, protecting and restoring youthful skin and is clinically proven to improve skin-ageing by up to 20 years. Available from? Independent health food stores, selected online retailers or visit www.nourella.co.uk
October 2015
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Chemotherapy helping hand Developed with over 30 years of research, the unique food product LifeMel is proven in a number of cases to boost immunity before, during and after chemotherapy. Tell me more! Research published in the journal Medical Oncology and hundreds of personal accounts stand as testament to LifeMel’s success in helping to maintain a better white blood cell count while on chemotherapy. Available from? Your local health food store or pharmacy, details of which can be found at www.nuvitalityuk.com or call 0203 441 9495.
Delicious free-from breads Ener-G Breads from General Dietary are light, soft and can be eaten straight from the pack. Why so good? Free from wheat, gluten, milk, eggs, soya, maize and nuts. Contains vitamins and minerals including calcium and folic acid. Suitable for vegetarians, vegans and kosher diets. Available from? On prescription, from pharmacy or from www.generaldietary.com
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his month Your Healthy Living is launching an exciting new cookery competition, and we are delighted to have celebrity chef and restaurateur Aldo Zilli on board as one of our judges! Famed for his Italian, vegetarian and seafood cuisine, the 59-year-old Italian-born chef was the founder and chef-patron of some of London’s most exciting and innovative restaurants including Signor Zilli, Zilli Fish and Zilli Green. He helped to launch the upmarket Italian restaurant San Carlo Cicchetti in London's Piccadilly and Covent Garden and is now executive consultant for the San Carlo restaurant group, with 17 restaurants in the UK and four abroad. Aldo has written 10 books, including two autobiographies and various cookbooks, and he appears regularly on TV both as a chef and a presenter. He gained a huge following on ITV’s Celebrity Fit Club where he achieved a new slender figure and a passion for health and fitness which he maintains today. Are you looking forward to judging our cookery competition? Aldo: Absolutely. It’s a great thing to do and I’m looking forward to seeing what the readers come up with. It’s nice to see new talent coming through. It’s a great way to encourage healthy eating and cooking. 18
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Celebrity chef and restaurateur Aldo Zilli talks to Liz Parry about his passion for healthy living and his involvement in our new cookery competition
You have developed a passion for healthy eating and fitness since winning Celebrity Fit Club a few years ago. What prompted you to take part in the show? Aldo: Well, at the time I was three stone overweight and I had a very disorganised lifestyle. I decided it was time to change my diet and my life in general because I wanted to lose the weight and stay healthy. It was an immense change because I stopped drinking alcohol, I stopped eating carbs for three months and I cut down on sugar. Not having sugar in my coffee was a big thing for me. All those changes made such a difference. And then I lost three stone in three months. It didn’t happen overnight of course – it took a lot of hard work! It was the best decision I made. That’s an amazing achievement, losing three stone. How did you feel? Aldo: I felt on top of the world to be honest – fitter, lighter, more energetic. Before, I used to have very disruptive sleep, but after I lost the weight I had a great sleep every night. It was all thanks to changing my diet and taking up exercise. For me it’s 20 per cent exercise and 80 per cent diet. Would you say you are much more health conscious these days? Aldo: Absolutely. I went on holiday recently and I went running every day
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before breakfast and had lots of fish and vegetables at night. I only had carbs a few times during the week. I managed to go on holiday to Italy and lost weight, which is unheard of! I allowed myself a few gelatos though. Do you find it hard to stick to a healthy diet when you work with food all day long? Aldo: Yes, but it’s all about moderation, controlling your portion size and eating little and often. I don’t eat big bowls of pasta any more. I will have it as a starter rather than a big main dish and the sauces I make are much lighter. What do you eat during a typical day? Aldo: I have a very good breakfast. I might have porridge with berries or I might have some boiled eggs – it varies. When lunchtime comes it’s quite early and I’ll have a plate of vegetables and a couple of ravioli. For dinner I will have chicken, steak or fish – grilled, poached or baked instead of fried – and whatever vegetables I can find. What type of exercise do you do? Aldo: It’s mostly cardio. I go running or I go to the gym and do some cardio work. If I don’t have time to do a morning run I always make sure to fit it into the afternoon. October 2015
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Aldo Zilli
I have a very big history of heart disease in my family. That’s why I am so adamant about educating other people.
Do you take any vitamins or supplements? Aldo: Not really, but I do a lot of juicing. In the mornings I have a mixture of carrot, ginger and kiwi fruit, and sometimes I add some spinach too. I rely on my diet to get all the nutrients I need. Can you give our readers any tips for how to cook in a healthier way? Aldo: I always recommend poaching, grilling and baking rather than frying. Keep an eye on the ingredients you are adding to your food. Keep it simple. Eat a clean diet and keep a clean environment in your kitchen. That’s what works for me. What is your favourite healthy meal that you like to cook? Aldo: I like to roast some really good sea bass or a nice organic free range chicken with just some lemon and thyme. It’s about keeping it simple again. Let the ingredients do the talking. You are an ambassador for several charities such as Bowel Cancer UK and Heart UK. Is it important to you to help educate the public on healthy eating? Aldo: Yes, because I have a very big history of heart disease in my family. I lost my parents and three brothers to it. That’s why I am so adamant about educating other people. A healthy diet could change your life.
For more information on Aldo, visit www.aldozilli.com or follow him on Twitter: @aldozilli
October 2015
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Your
LOOK
The big
chill
The cold winter months can leave our skin feeling dry, chapped and sore. Here’s how to protect your complexion from the harsh weather
T
he temperature is dropping, the central heating is going on and we’re all digging our woolly jumpers out from the back of the wardrobe. Yes, winter is on its way, which means that we need to take extra care of our delicate complexions. “Winter presents particular challenges for our skin,” says Ian Taylor, operations manager with Green People (www.greenpeople.co.uk). “Exposure to cold, frosty temperatures with windy weather tends to damage the barrier properties of the skin, increasing its porosity. When this is coupled with centrally-heated buildings with very low humidity levels, it is no wonder that the skin tends to be more prone to dryness in the winter months.” “The winter weather leaves our skin and hair in need of some extra nourishment and moisturisation,” says Rebecca Goodyear, marketing director with Kinetic, natural product distributors (www. kinetic4health.co.uk). “In order to protect our skin during the winter we should ensure it is hydrated and moisturised from inside and out. What we eat and drink can play a big part in our skin health. It is best to avoid sugar, processed foods, caffeine and alcohol, as these can dehydrate and prematurely age the skin.”
Vitamin deficiencies “If your skin is drier than it should be, the chances are you are deficient in one or more of vitamin A, vitamin C, vitamin E, vitamin D, potassium or essential fatty acids,” says Rebecca. “Broken capillaries can be caused by a lack of antioxidants, bioflavonoids, glucosamine and calcium. Acne can be caused by a deficiency in zinc and essential fatty acids.” Rebecca considers the crucial supplements for healthy skin to be essential fatty acids, diatomaceous earth, MSM (Methylsulfonylmethane) and sulfur. “Essential fatty acids help maintain moisture in the skin,” she explains. “Diatomaceous earth is a mineral which is 89 per cent CONTINUED ON PAGE 22
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Top tip
“If you use light continue to use themer products in the summer, feels,” says Rebecca.but take note of how your skin ready as back-up fo “Have your heavier products drier. I normally sta r when your skin starts to feel rt – usually combining using heavier products at night cream – before my ska treatment serum with a night the morning, I will co in has the chance to dry out. In ntinu long as possible but e with an oil or cream for as and combine use of eventually I will succumb the tw suffer from dry skin, o products. If you do it’s best to oil-based cream.” use an
>
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NEWCTS DU PRODDED A
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Your
LOOK >CONTINUED FROM PAGE 20 silica, which is essential for healthy skin. If we are deficient in silica, the collagen in our skin breaks down more quickly, causing dullness and tired-looking skin. Nails will also be stronger with regular doses of diatomaceous earth. MSM keeps hair glossy and skin tone even, smooth and youthful. Nails will grow quicker as well as stronger. Sulfur is essential for cell regeneration and renewal.”
The importance of exfoliation As our skin becomes drier during the winter, this leads to a thickening of the outer layer of the skin, known as the stratum corneum. “This thickening of the stratum corneum restricts the absorption of moisture and nutrients from moisturisers and skin creams, reducing their effectiveness and resulting in a dull, coarse-looking complexion,” says Ian. “To overcome this, it is vital to exfoliate the skin regularly to remove excess dead cells from the skin surface to restore brightness and vibrancy, and to ensure that skin creams can be easily absorbed and work effectively.”
Skin-loving vitamins “Using natural skincare products that contain rose hip oil, which is rich in healthy fats and vitamins C, E and D, followed by an oil which contains vitamins C, F, E and A would be useful,” says Pavlina Stoyanova from natural skincare brand Sukin (distributed by www.cressuk.com). “People should try hydration boosters as they are super useful for cold, dry weather and leave the skin flawless. A good, natural rosehip-based day cream with vitamin C would be extremely hydrating too. Vitamin C is essential for dryness and contains antioxidants, which makes the skin more plump-looking.”
The power of antioxidants When it comes to choosing a good natural moisturiser, Rebecca recommends looking for antioxidant-rich ingredients. These include acai, which may heal sun damage and smooth wrinkles; green tea, which is loaded with polyphenols to fight free radical damage; coQ-10, which is another free radical fighter; and vitamin C, which is essential for the production of collagen, helps minimise fine lines and wrinkles and recycles antioxidants. Rebecca also recommends skin-friendly acids such as alpha-hydroxy acids, which help to remove dead skin cells for smoother, softer and more radiant skin; salicylic acid, which reduces spots and blemishes, and in the
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right levels also exfoliates the skin; and hyaluronic acid which helps smooth fine lines and wrinkles, and is particularly effective when combined with vitamin C.
Stress management “Get plenty of sleep and de-stress,” says Dr Adam Friedmann, a consultant dermatologist at The Harley Street Dermatology Clinic (www. theharleystreetdermatologyclinic.
co.uk). “It is a known fact that stress and exhaustion lower the immune system and make most rashes/skin conditions worse. The more one looks after oneself, the better the immune system and the less of a problem many of these things will be. Healthy diet and lifestyle help, but sweating too hard might make things worse temporarily – so if you’re a keen gym goer, this is also something to be aware of.”
A South American secret “Winter is the time to nourish and repair some of the effects from sun exposure and heat we’ve had in the summer months,” explains Judy Rocher, education and training manager with Rio Trading (www.riohealth.co.uk). “Sensitive skin and conditions such as eczema tend to flare up in the harsher winter months. Even perfectly healthy skin that is not nourished and protected may experience problems with dryness and irritation in winter. Rosehip seed oil has been valued for its skin-healing and regenerative properties for centuries. This ingredient derives from the wild rose, Rosa affinis rubiginosa, known as Rosa Mosqueta, which grows high in the Chilean Andes. It helps to replenish and repair skin from within because it is rich in antioxidants, essential fatty acids and vitamins. Clinical research, both in Europe and South America, has confirmed its effectiveness in reducing scars, wrinkles and stretch marks. Apart from its use as a beauty oil, it is also able to repair sun damage, age spots and other blemishes with regular use.”
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October 2015
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PADS & TAMPONS WITH 100% ORGANIC COTTON
When most femine care brands are synthetic, Organyc products use 100% organic cotton for gentle-on-the-skin softness and super absorbency without chemicals or chlorine bleach. Complete protection in the most natural way!
Be Natural. Be Organyc. www.organyc.uk
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You’ll
LOVE
Natural facial oil JÄSÖN Vitamin E Oil 45,000iu is a maximum strength facial treatment that combines vitamin E oil with an exclusive blend of seven essential natural oils, including blackcurrant, evening primrose, macadamia nut and borage. Anything else? Use at night to help reduce the appearance of fine lines and wrinkles, or as an intensive treatment for scars. Available from? Independent health food stores or from www.jasonnaturalcare.co.uk
RE GREAT BUYS AT YOUR HEALTH STO
for Winter skin
Deep cleanse your skin Earth Kiss 100 per cent Natural Bamboo Sheet Mask infused with clay. Energised with 85 plant micronutrients found naturally in Himalayan Shilajit. Anything else? A quicker way to deep cleanse your skin. Switch off to enjoy 10 minutes of total relaxation. Release your inner beauty with the confidence of wonderful skin. Available from? Independent health food stores or from www.myearthkiss.com
Radiance from within Perfectil Platinum is a major advance in beauty nutrition for women who are looking for skin radiance from within, and complements your daily beauty regime. Tell me more! Micronutrients provided include vitamin C, which supports normal collagen formation for the normal function of skin, plus riboflavin, zinc and selenium which help to protect skin cells from oxidative stress Available from? Independent health food stores and online at www.perfectil.com
Natural beauty boost! Natures Aid Collagen Beauty Formula has been formulated using hydrolysed pure marine collagen (Type II). Collagen is a protein and forms the main component of connective tissues such as; tendons, ligaments and skin. Anything else? Natures Aid Collagen capsules provide 500mg of hydrolysed, marine collagen with skin boosting nutrients vitamin C, zinc, copper, riboflavin, niacin and biotin. Available from? Independent health food stores or visit www.naturesaid.co.uk
Do try! Pure Mineral Bath Salts. As the UK’s leading experts, Westlab only source the highest quality mineral bath salts, with no additives – just 100 per cent pure mineral salt. Tell me more! The four varieties have different benefits: Dead Sea Salt softens and soothes dry, itchy skin; Epsom Salt helps relax tired and aching muscles; Magnesium Chloride Flakes helps boost magnesium levels; Himalayan Salt is detoxifying, for smooth, radiant skin. Available from? Independent health food stores or visit www.westlab.co.uk Natural Beauty Saaf Pure Organic Skincare brings together the very best of naturally active and ethical ingredients to produce a wonderfully luxuriant skincare range that protects, heals and moisturises, to reveal naturally beautiful and radiant skin. Why so good? Pure Face Cleanser & Cloth is a 3-in-1 beauty essential that removes impurities and make-up, even waterproof mascara, gently exfoliates and helps moisturise and protect skin. Available from? Independent health food stores throughout the UK and Ireland, or from www.saafskincare.com
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October 2015
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OS
But I’m often outdoors... The UK is one of the cloudiest countries in the industrialised world. Banish the buts…cloud cover and low sun dramatically reduce our ability to produce vitamin D. The Department of Health recommends vitamin D supplements which are essential for building strong bones and teeth and preventing bone diseases like rickets. That’s why DLux Vitamin D Oral Sprays are such a bright idea. Fast, convenient and effective.
For more information visit www.betteryou.com
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24/09/2015 17/08/2015 20:30 09:47
you Your
LOOK
JUST FOR
Therapy of the month
Acupuncture Acupuncture is derived from ancient Chinese medicine. It involves fine needles being inserted at particular sites around the body, to help with any health problems, physical or emotional, or to prevent future problems. What is it good for? It can be used to treat a very wide range of conditions, including pain, such as headaches, arthritis and back pain, and is also often used to help with infertility, anxiety and depression, insomnia and chronic conditions such as asthma. Some people also use it to help with phobias or to help break addiction to alcohol or cigarettes. It is often recommended to supplement western medicine, for example to help with nausea caused by chemotherapy during cancer treatment. What will happen during a treatment? You will be assessed for your general health, and your acupuncturist will take a medical history. If you are visiting for a specific condition, the therapist will ask you about your symptoms and any other treatment you have tried. You will then sit or lie down, and the practitioner may also ask you to remove some clothes to get to the relevant parts of your body. Then the practitioner will choose specific points to place the needles based on your condition. The needles are single-use and pre-sterilised, and between one and 12 needles are usually used, depending on the condition. They will be inserted either just under the skin or deeper if they need to reach muscle tissue. Does it hurt? You shouldn’t experience any pain, other than a tingling or a dull ache when the needles are inserted. If you do feel pain, let your acupuncturist know immediately. Visit the website of The British Medical Acupuncture Society at www.medicalacupuncture.co.uk for more information or to find a practitioner.
English stately home wellbeing retreat Pennard House is located just minutes from the legendary Glastonbury festival site, in the beautiful, rolling Somerset countryside: an area famous for its spirituality and links to wellness and health. For winter 2015, they are offering a range of wellbeing and yoga retreats, starting at £325 per person. Activities range from meditative walks, yoga workshops, learning about holistic medicine and detoxing with healthy vegetarian meals. Pennard House also has a lawn tennis court and ciderproducing apple orchards, and there is even the opportunity to take an invigorating dip in the Victorian outdoor freshwater swimming pool. The AyurvedicYogi retreat runs from 16 to 18 October, and the WellbeingYogi retreat between 20 and 22 November. Both weekends include delicious vegetarian food at brunch, lunch and in the evenings, and will feature walks, classes, massages and free time to enjoy the pampering facilities. Visit www.pennardhouse.com for more information or to book.
Million pound ‘spa garden’ launches at five star Rockliffe Hall Rockliffe Hall in County Durham has added a new, outdoor spa garden to its hugely successful offering. The garden features two outdoor hot pools – including one with an infinity edge – plus a hydrotherapy pool with massage features and a separate warm Jacuzzi, under-floor heated decking, lounging areas, a traditional glass-fronted sauna cabin, a fire pit, a water feature and landscaped gardens with views across Rockliffe Hall’s grounds. Therapists have worked with international experts to develop a range of new treatments for the spa garden, putting together a treatment menu which includes ‘energise’, ‘happiness’, ‘de-stress’ and ‘sleep’-themed treatments using meditation, shiatsu, Thai massage and trigger-point and reflexology techniques.
Try this If your hair is feeling frazzled after the effects of sun, sea and chlorine on holiday over the summer, try using organic olive oil as a deep conditioning treatment. Warm two teaspoons of oil and massage into your hair and scalp, then wrap your hair in a warm towel for half an hour while you relax. Wash out with a gentle, organic shampoo.
For more information or to book, visit www.rockliffehall.com
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October 2015
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It’s OK to be
Sensitive 12 NEW Sensitive Skin Care Essentials with Fruit Stem Cell ScienceÂŽ Because sensitive skin requires kinder, gentler care, our 1000 Roses Skin Care range is formulated to calm and comfort, with each ingredient chosen to be gentle, effective and protective; activating Alpine Rose Stem Cells, skin soothing magnolia, harmonising demask rose, potent pomegranate antioxidants and Fruit Stem Cell Science to calm and nourish the skin. TM
www.andalou.com
Available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockist or visit www.treeoflife.co.uk
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Your
LIVING
focus FITNESS
Let’s go outside!
It’s not long until the clocks change, making it much harder to fit in outdoor exercise before it gets dark. But it’s worth making the extra effort, as al fresco workouts have lots of added benefits: You’ll work harder Research has shown that if you run outdoors, you expend more energy (and burn more calories) than if you run indoors. This is because of wind resistance, and the subtle changes in terrain that you experience even if you run on the pavement. You’ll use different muscles If you’re cycling or running outdoors, you’re more likely to experience downhill stretches than if you were on a treadmill or exercise bike. This will help you to use a bigger range of muscles than you would if you were just exercising on the flat or on uphill stretches. You’ll exercise more often Studies have shown that exercising outdoors is much more enjoyable than indoors, due to the variety of sights and sounds, the feel of being in the fresh air and the changing terrain. This means that those who exercise outdoors are more likely to come back for more, and stick to their routine than those who only work out in the gym. It can help with stress All exercise can help us feel calmer and more relaxed, but studies have shown that people who exercised indoors had lower levels of cortisol – a stress hormone – in their blood, which may be due to being in the sunlight, or just the feeling of freedom and escape.
New yoga DVD from Roxy Shahidi Former YHL cover star, soap actress and certified yoga instructor Roxy Shahidi has brought out her own yoga DVD, AM/PM Yoga for Beginners. Designed to provide an energising boost to your morning and a relaxing, winddown in the evening, this DVD can help everyone start and finish their day in a balanced state of wellbeing. The ‘AM’ practices awaken and energise the body. By carving out a little time each morning, you can enliven your day and boost your energy levels. The ‘PM’ practices will help you relax, unwind and relieve stress and tension, helping you get a good night’s rest and reverse the damage caused by our fast-paced lives, hunched over a computer. Roxy says: “My inspiration for choreographing this DVD was to make something that’s accessible to everyone, with options for various abilities, but that are also still physically challenging. Many of the postures and sequences in this beginners’ programme are classic ones you’ll find in many yoga classes, so they will provide a great foundation. The routines are split up into two manageable chunks so you can fit it around a busy schedule or play it as a whole for a more intensive practice.”
Stand, don’t sit! Did you know that too much sitting can be bad for you? A study earlier this year in the American Journal of Preventive Medicine found that people who spent the most time sitting (11 hours or more a day) had a 27 per cent higher chance of dying of heart disease and a 21 per cent higher chance of cancer than those who sat for four hours or less each day. Yet another good reason to get up and be more active!
Why not try…. wild swimming? The health benefits include soothing muscular aches, relieving depression and boosting the immune system, and the good news is that the lakes, streams and pools of the UK are cleaner and more accessible than at any other time in the last 50 years. For information on wild swimming events around the country, health and safety tips and inspiration on locations, visit www.wildswimming.co.uk
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Your
HEALTH
Bringing up
baby
Natural parenting expert and mum-of-four Janey Lee Grace offers her top tips for bringing up baby the natural way
F
or many people the first time they become aware of holistic living is when they have their first child. Suddenly it seems really important to make the right choices around healthy food and drink, avoiding potentially toxic chemicals and even ensuring that you leave as light a footprint as possible on the planet. After all you have contributed to the next generation! A recent Mintel report showed that a 40 per cent rise in spending on organic skincare and beauty products was put down largely to ‘yummy mummies’ wanting to do their best for their offspring. I take the ‘imperfectly natural’ approach – do the bits you can but don’t stress over it. Here are my tips.
Breastfeeding It’s a no-brainer: formula milk just can’t come close to the benefits of breastfeeding both for nutritional values and for emotional bonding. If it’s difficult for you, ask for help from charities such as The Association of Breastfeeding Mothers (www.abm.me.uk). If it’s really not possible to breastfeed, or if you want to add formula milk too, then consider cup-feeding milk to your baby. It’s recommended by UNICEF as the best way to give milk to newborns, rather than a teat. However, beware of some of the non-spill cups as they contort the mouth in ways that can lead to jaw and dental problems later.
Food Children can be quite self-regulating and if they eat very little at one meal they’ll make up for it at snack time or at the next meal, so it’s really about keeping a variety of healthy choices in the cupboard. If you can’t get your child to eat fresh fruit and vegetables you
According to research , it is safer to bath yo ur baby in plain water for at lea st he or she has been bo a month after rn before gradually introducing natural and organic baby products. As your ba by’s skin matures, it develops its own na tural protective barrier. Choose prod ucts that are free from sulphates (SLS and SLES), parabens, phthalate s, artificial colours and perfumes .
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You’ll
LOVE RE GREAT BUYS AT YOUR HEALTH STO
for Natural Babycare Multi-strain formula Bio-Kult is a scientifically developed, advanced multi-strain formula containing 14 live bacterial cultures which are proven to survive the high acidity of the stomach. Anything else? Bio-Kult does not need to be refrigerated and is suitable to be taken alongside antibiotics, by babies, toddlers, children, when pregnant, when travelling and by vegetarians. Available from? All good independent health food stores or visit www.bio-kult.com Fragrance free babycare WELEDA’s Baby Derma White Mallow range is specially formulated for babies with hypersensitive or dry skin prone to irritation and eczema. Entirely fragrance-free, the body lotion, face cream and nappy cream protect, nourish, soothe and relieve itching. Anything else? NATRUE-certified genuinely natural. Free from mineral oils, synthetic preservatives, fragrances or artificial additives. Available from? Independent health stores nationwide or visit www.weleda.co.uk
Looking for a great range of children’s supplements? Kids can be very fussy, and so should you… lucky children today have viridiKid 100% organic Omega-3 oil, viridiKid multivitamin & mineral, Children’s Synbiotic Powder and viridiKid Vitamin D Drops. Tell me more! 100 per cent pure, no nasties whatsoever, not even the taste! Available from? Independent specialist health stores or visit www.viridian-nutrition.com for more information.
Looking for a range of vitamins for children? Natures Aid® ‘Mini Drops’ is a new supplements range for infants and children aged three months to five years old. The range includes; DHA Drops for Brain & Vision Support; Multi-Vitamin Drops for Health & Wellbeing; Vitamin C Drops for Immune Support; and Vitamin D3 Drops for Healthy Bones & Teeth. Tell me more! The ‘Mini Drops’ range is free from sugar, artificial flavours and colourings and can be easily added to food and drink. Available from? Independent health food stores or visit www.naturesaid.co.uk
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Bio-Kult is a scientifically developed, advanced multi-strain formula containing 14 live bacterial cultures, proven to survive the high acidity of the stomach. Bio-Kult is suitable for vegetarians and it’s gluten free. It can be swallowed whole, sprinkled over food or mixed in a drink and it doesn’t need to be refrigerated.
Ask your healthcare professional or health store advisor for more information, or buy online.
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Your
HEALTH
>CONTINUED FROM PAGE 32
CASE STUDY
can sneakily blend them into a smoothie. Yes, disguise is the key to success! Kids love a sweet berry smoothie – they won’t know you have added in some raw organic beetroot and perhaps some carrot. You can grind linseed, hemp and sunflower seeds and add them to bread or sprinkle them over cereal. Toddlers often need small meals, little and often, so provide healthy snacks and finger foods like rice cakes and hummus, raisins or pieces of apple or pear. Steer well clear of food laden with sugar and hydrogenated vegetable oil. Switch to a sugar alternative that’s actually good for you such as organic crystallised coconut nectar. It looks and tastes exactly like brown sugar and can be used in baking or added to cereals etc.
Baby wearing In many cultures, for generations, women have carried babies either on their back or their front in wraparound slings, so they can go about their daily business. Once I found the right sling for me I loved carrying my baby around for long periods at a time. Life actually got easier as I could breastfeed while on the phone, cook, work, walk around the supermarket and play with my toddler. There were none of the problems associated with buggies and stairs. It’s a fantastic bonding experience too (you can put the shopping in the buggy!)
Ditching the chemicals It’s a fact – the average home is more polluted than a busy street corner. There is a rise in respiratory problems, insomnia, headaches and so on and, while not wholly to blame, the potentially toxic chemicals we spray liberally around our homes are part of the problem. Instead, stock up on some natural basics. Bicarbonate of soda can be made into a paste with water to clean most surfaces. It will polish chrome, clean vacuum flasks and baby food containers, neutralise odours, freshen carpets before vacuuming, remove stains from teapots and can even be used as a natural toothpaste. Regular table salt makes a great abrasive scouring powder and white distilled vinegar has many uses from descaling kettles to cleaning loos. Always hang on to lemons, as even when thoroughly used up you can pop them into the cutlery drawer of the dishwasher to add a bit of extra sparkle. Avoid standard air fresheners as most contain CFCs (chlorofluorocarbons) and all manner of chemicals said to increase respiratory problems and headaches. New parents often labour over getting a child lock fitted on the cleaning cupboard but I’d suggest having nothing toxic in there whatsoever! Nature has actually provided us with much of what we need, and sometimes being old-style really is the best way.
Janey Lee Grace is the author of the book Imperfectly Natural Baby and Toddler and co-author, along with hypnotherapist Glenn Harrold, of the audio CDs and apps Joyful Pregnancy and Blissful Birth. For more information, visit www.imperfectlynatural.com
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Sophie Kirkham, 38, from London followed a natural approach when her son Freddie, now aged six, was born. She says: “It was very important to me to have a natural, drugfree birth, so I followed the hypnobirthing approach. It worked so well that I ended up training in hypnotherapy. My little boy was fully breastfed and I also discovered, from a midwife, that breast milk can be used to clean a baby’s skin. Freddie had baby acne and breast milk really helped to clear it up. For the first month I didn’t use any products to bath him – just water – and I gradually introduced a few natural and organic products when he was a bit older. I also used a method called babyled weaning, where you encourage your child to feed himself little bits of the same food you are eating, from about the age of six months. It made life so much easier because instead of having to make up puréed food I fed him small amounts of what I was eating. We always make sure we eat fresh organic fruit and vegetables and free range organic outdoor-reared meat. We also avoid sugar and processed food, so my son has always eaten healthily and as a result he’s not a fussy eater. He’s a healthy little boy and has never really had colds so, for us, the natural approach really worked.” For more information on Sophie’s hypnobirthing approach, visit www.calmhypnobirthing.com
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Giving Mums a real choice! NANNYcare ~ made from whole goat milk Many mums are unaware that mainstream brands of Follow on milks are generally based on skimmed cow’s milk (with added whey powder). Cow’s milk formulas, however, do not necessarily suit all babies1. Many mums switch formulas several times until they find the one that suits their baby best. Now there’s an alterative to cow’s milk formula, particularly if your baby isn’t settling...
NANNYcare simply suit some babies better NANNYcare offers mums a real choice because it is based on whole goat milk instead of the more usual skimmed cow’s milk. Because of this there is no need to add in whey powder: this means it is far less processed than formulas with added whey. The gentle goat milk base is delicate on the tummy, assisting digestion. NANNYcare may simply suit some babies better*.
Available at stockists below, and also nationwide from selected health food stores and your local pharmacy, by order if not already in stock. Simply quote ‘Alliance’ to your pharmacist for delivery within 24 hours.
If you have any queries about NANNYcare formulas, please call 0800 328 5826 enquiry@nannycare.co.uk or www.nannycare.co.uk IMPORTANT NOTICE: NANNYcare® Follow on milk is only suitable for babies from 6 months, to complement breastfeeding or the start of weaning, as part of a varied and balanced diet. It is not intended as a breast milk substitute. It is recommended to be used only on the advice of a healthcare professional responsible for maternal and child care, based on your baby’s individual needs. NANNYcare Growing up milk is for toddlers from 1-3 years as part of a healthy balanced diet. *Goat milk formula is not suitable for infants with a cow’s milk protein allergy unless directed by a suitably qualified healthcare professional. 1. Nevo et al (2007). JPGEN 45: 234–239.
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Your
EXPERTS
Your health
Q&A
Q
You asked: “I have been struggling with insomnia for a while and, as a result, I have dark shadows and bags under my eyes. What can I do to disguise this and make myself look a bit perkier?” Pat Hume answers: “It’s easy to disguise the
dark shadows and bags under your eyes with a bit of know-how. Start off by preparing the eye with a hydrating boost of a soothing, cooling eye cream which will help to diminish the puffiness. Dab small amounts of the cream around the orbital bone and gently pat into the skin with your ring finger. I recommend Primaveralife Moisturising Cooling Eye Roll-On, which is full of antioxidants and moisturising organic ingredients, helping to reduce dark circles and puffiness. Chilled cucumber or cooled teabags placed on the eyes for about 10 minutes also helps to reduce puffiness and provides small amounts of moisture. Next, apply a concealer with yellow undertones in the crease underneath the puffiness and pat into the skin using your ring finger. This will help to keep the eye fresh-looking and the bags will not appear so prominent. Choose a shade slightly lighter than your foundation to brighten the eye area. Do not line the eyes with a dark eyeliner; a white eyeliner will give the eye a fresh look.” ● Pat Hume is Pravera’s customer advisor. Pravera Ltd distribute lavera, Primavera, Alma Win, Monte Bianco, Florascent, Organyc, Organii, Benecos and Aloree. Visit www.pravera.co.uk
Star prize
Reader Sandra won this month’s prize: a Primavera cooling eye roll-on, priced £30, and a Benecos concealer, priced £15.35.
@
Email your questions to
liz.parry@jhnproductions.co.uk
You can also write in with your queries:
Your Healthy Living Q&A, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambridgeshire, CB21 4EN. Facebook “f ” Logo
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/YourHealthyLivingMagazine @YHLMag See www.yourhealthyliving.co.uk for terms & conditions. We reserve the right to edit or shorten questions, and regret YHL and our experts cannot reply individually to your health and beauty questions.
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Q
You asked: “I have been trying to eat healthily but I crave things like bread and sugar, particularly when I am tired. How can I curb these cravings and keep my energy levels up throughout the day?” Fiona Kirk answers: “Keep your blood sugar hormones in balance by eating regularly. Small and often works best in the early stages to reduce the likelihood of energy dips caused by low levels of glucose in the bloodstream which alerts the brain to the need for quick satisfaction, leading more often than not to you reaching for a sugary or starchy snack. Make a note of when your energy dips usually occur (there tends to be a pattern for most people) and have a small, energy-dense snack 10-20 minutes before you know it is likely to strike. A small tub of hummus or cottage cheese with raw vegetable sticks or a piece of fruit with a handful of fresh nuts and seeds are good choices. Also, have some protein and fat with every meal and snack. The addition of protein and fat-rich foods extends the time it takes for foods to be digested and keeps blood glucose levels in the safety zone for longer. Make around 40 per cent of every meal and snack rich in colourful vegetables, add complete proteins (meat, game, poultry, seafood and eggs) and top dishes with nuts and seeds and their oils and butters. Lastly, consider supplementing with magnesium and/or chromium, both of which help to control glucose metabolism and reduce cravings for sugar and starch.” ● For more tips on how to control cravings see Fiona Kirk’s new Diet Secrets Uncovered series of books: www.fionakirk.com
Q
You asked: “I have been experiencing low mood, anxiety and have real issues with sleep. I have started to clean up my diet but I am finding progress slow. Is there anything I can take to assist?”
Kelly Rose answers: “Quite often mood issues, anxiety and sleep are all related so it can be difficult to isolate the cause of the problem. Good sleep is vital for good health and it is a time when the body has a chance to restore, replace and regenerate. A lack of sleep can have an impact on our mood so I would suggest starting with getting a good night’s rest. Aim to prepare yourself for bed about an hour before you retire, have a hot bath, read a book and avoid any kind of screen. Nutrients such as magnesium and theanine may be useful for relaxing and can also aid with anxiety. Herbs such as valerian, hops, lavender and wild cherry may also be of use prior to bed or on waking in the middle of the night. The amino acid 5HTP is used for melatonin synthesis – this is important for sleep – and as 5HTP is converted in the body to serotonin it may also support mood patterns. It can be taken twice a day. Fish oils are important for mood and therefore a good omega-3 fish oil will be supportive. The nutrients curcumin and quercetin have more recently been shown to help low mood and they can be combined with other mood-supportive nutrients.” ● Kelly Rose DipION FdSc VN MFNTP has worked in the health and nutrition industry for 10 years and runs her own nutrition consultancy. She has been a member of Higher Nature’s busy nutrition department since 2006. Visit www.highernature.co.uk
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October 2015
24/09/2015 20:39
Super 8, small but mighty digestive support Available in your local health food store and online udoschoice.co.uk
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24/09/2015 20:39
Your
EXPERTS in-store
to help Here
Independent health store advice on natural ways to help arthritis
Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of knowledge and expertise. This month we speak to Ursula Gothard, a nutritionist from Eighth Day Vegetarian Health Food Shop and Caf�
T
here are two different forms of arthritis: rheumatoid and osteoarthritis. The former is an autoimmune condition, whereby the immune system attacks the joints, and the latter is more to do with wear and tear to the joints. Symptoms tend to include pain, swelling and inflammation, typically in the hands, knees and elbows. Inflammation is at the root of a lot of diseases, which is why it is useful to pinpoint any inflammatory aspects in the diet and introduce more anti-inflammatory aspects.
The Western diet
Inflammation is known as a Western disease because it is associated with the Western diet which is high in inflammatory foods such as meat and dairy. Arachidonic acid, which is a polyunsaturated omega-6 fatty acid, is found in animal fat and it is thought to exacerbate inflammation in the body. For this reason, anyone suffering with arthritis would be well advised to avoid animal fats as well as sugar, which can also add to the problem. Some people benefit from eliminating gluten from their diets, particularly in the case of autoimmune diseases. Following a healthy whole food diet full of alkalising green foods and antioxidantrich berries helps to take the pressure off the immune system and encourages good elimination. Ginger, celery, cucumber, nettle and burdock all help to inhibit the process of inflammation and help to cleanse the joints. You could make a juice from these ingredients or look for supplements that contain them. Bromelain is an enzyme from pineapple which is an effective anti-inflammatory and pain reliever. DLPA is an amino acid which targets the pain neurotransmitter in the brain and also relieves pain with a side benefit of being mood-elevating. 38
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The body needs a good balance of essential fatty acids in order to reduce inflammation. The omega-3 fats from fish provide Eicosapaentanoic Acid (EPA) and Docosahexanoic Acid (DHA) which make hormone-like substances called prostaglandins, which help to regulate inflammation. Vegetarians and vegans may choose to supplement with flax oil or borage oil as alternatives to fish. I recommend taking a multivitamin alongside the flax oil as this helps to metabolise the alpha linoleic acid in flax oil to EPA and DHA, thus making it more effective.
Helpful supplements
Osteoarthritis, which is a degenerative form of arthritis, can be supported with glucosamine and MSM for bone, cartilage and connective tissue repair and protection. Vitamin D, which many people in the Northern Hemisphere are deficient in at present, can be supplemented at 1-2,000 ius for bone support. Other useful supplements include vitamins C and E as well as zinc, which provide antioxidant protection to inhibit further damage. Turmeric and boswellia are two great natural anti-inflammatories. Turmeric contains the compound curcumin which has powerful anti-inflammatory effects and is a strong antioxidant. We sell a lot of organic turmeric root which our customers use in juices, but if you are suffering with arthritis I would recommend a supplement as you will need a more concentrated dose. Although arthritis is a painful condition, there are many natural ways to help ease the symptoms. Your local health food store is a great source of help and advice but you should always consult with your doctor for medical advice too.
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Eighth Day Vegetarian Health Food Shop and Caf� Manchester The Eighth Day is based at 111 Oxford Road, Manchester, M1 7DU. It is a workers’ co-operative, which means that it is owned and democratically managed by its workers, most of whom either work in the shop or café and manage the business. The store sells a wide range of ethical groceries, raw foods, whole foods, organic produce and foods for special diets such as wheat-, gluten- and dairy-free. It also stocks a large selection of nutritional supplements, herbal remedies, environmentally-friendly cleaning products and natural and organic bodycare. Professional advice from qualified nutritionists like Ursula is available on most days. The cafe creates wholesome and exciting meatfree dishes, in addition to events and outside catering. Visit the website at 8thday.coop. Alternatively call the shop on 0161 273 4878, send an email to mail@eighth-day.co.uk or follow them on Twitter at @EighthDayVeg
Ursula is a fan of Your Healthy Living because: “It’s full of good articles on health and green living and it’s free!”
October 2015
24/09/2015 20:39
F OUNDED over
65 years ago, Solgar’s products are formulated by PhD’s, nutritionists, scientists and our research partners.
O UR entire range of
innovative products are backed by scientific evidence and undergo a rigorous system of quality control.
S OLGAR®
produces one of the broadest ranges of supplements so you can find a product right for you.
Available at Independent Health Food Stores and selected Pharmacies. Visit www.solgar.co.uk for your nearest stockist.
Essentials for life’s journey www.solgar.co.uk
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SOLGAR® IS A REGISTERED TRADEMARK OF SOLGAR. UK. Food supplements should not be used instead of a varied balanced diet and a healthy lifestyle.
24/09/2015 20:39
You’ll
LOVE RE GREAT BUYS AT YOUR HEALTH STO
for Arthritis What’s this? Nature’s Answer Glucosamine Chondroitin with MSM formula combines Glucosamine with other substances important for the resiliency and maintenance of healthy cartilage, such as Chondroitin, MSM and other joint friendly nutrients. Tell me more! Quik-Sorb® is an exclusive blend of herbs known to enhance delivery of nutrients to the body. Glucosamine is produced by the body and distributed in cartilage and connective tissue. Chondroitin sulfate helps cartilage retain water. Available from? Independent health food stores and www.nutricentre.com
Do try! Golden Emu Oil and Blue Active Gel Rub. Why so good? These products are the perfect combination for helping muscle and joint problems. Golden Emu Oil is a 100 per cent natural product that is rich in essential fatty acids and endorsed by celebrities. Blue Active Gel Rub is a nonoily gel with a ‘cool glow’, endorsed by Dame Cleo Laine especially after an injury. Available from? Your local independent health food store. Call 01526 344971 for free samples! Email pioneer-trading@btconnect.com
Treat arthritis naturally! Collagen Plus brings together the key ingredients of Collagen (7,500 mg), Glucosamine (1,000 mg) and Chondroitin (800mg). What else? A leading and unique 3-in-1 natural alternative to drugs/steroids for treatment of arthritis and joint mobility problems. Available from? Independent health food stores or from www.arthrovite.com Dog oil for humans! Don’t be fooled by the name; although Mason’s Dog Oil was originally made for enhancing muscle tone and flexibility in greyhounds, this fantastic product has been used safely by humans since 1890, when it was first formulated. A must for keen, amateur and professional sportspeople, it fits easily into your bag when you’re on the go – and it works! Why so good? It contains all natural ingredients, is odourless and GMO-free. Economical, keenly priced and popular with all age groups where massage is found to be beneficial, helping to relieve aches and pains. Fantastic comments from users of this product; it relieves aches and pains and stiffness after prolonged exercise as well. Available from? Independent health food stores or visit www.dogoil.co.uk or call 01377 232110
Suffering from joint pain or arthritis? Then you have a special need to consume EPA and DHA. EPA and DHA work together to help manage joint mobility, restoring joint and tissue health whilst the EPA will help reduce inflammation. Wiley’s Finest Peak EPA fish oil provides 750mg of EPA and 250mg of DHA which are essential for helping to reduce inflammation and repairing damaged tissue. Available from? Independent health food stores or from www.wileysfinest.co.uk
What’s this? Eskimo-3 is a high potency fish oil supplement containing the important omega-3 fatty acids EPA and DHA in their optimal concentration, a 3:2 ratio. Anything else? Omega-3 fatty acids have been well studied for their role in the support of many systems in the body including heart, joint, cognitive and skin health. Available from? Independent health food stores or visit www.nutriadvanced.co.uk for more information
What’s new? Anyone 4 Tea is a brand new range of Xylitol table top sugar-free sweeteners in 500g, 1kg and 2 kg sizes. Ideal for everyday use and regular users of xylitol – a sugar replacement that acts and tastes just like cane sugar. Sounds great! Anyone 4 Tea Xylitol can be used in the same way as sugar and yet has 40 per cent less calories, and no aftertaste. Available from? Independent health food stores or visit www.anyone4tea.com
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October 2015
24/09/2015 20:40
sugar
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Your
HEALTH
Managing the
menopause Our natural health experts offer their tips on how to get through ‘the change of life’
O
ften referred to as ‘the change of life’, the menopause can be a difficult time for many women. The menopause happens when the ovaries no longer produce eggs. And as the ovaries manufacture the hormone oestrogen, when they stop functioning the levels of oestrogen in the blood begin to fall. This disrupts the menstrual cycle and leads to menopausal symptoms such as hot flushes and night sweats, loss of libido, vaginal dryness, mood swings and aching joints. In the UK, the average age at which women go through the menopause is 51, but this can vary depending on our genes and ethnicity. Here we take a look at some of the most common symptoms and how to manage them naturally.
Excessive sweating and hot flushes Hot flushes and night sweats are the classic symptoms of the menopause. “If you’re experiencing hot flushes, avoid clothes made from synthetic fabrics and wear layers instead to keep warm,” advises Dr Marilyn Glenville, women’s health expert and author of Natural Solutions to Menopause (www. marilynglenville.com). “Also, watch what you eat and drink. A hot drink before bedtime can often trigger night sweats or even make them worse. Try to stay away from caffeine, alcohol and spicy foods. Remember that caffeine can be found in both food and drink (chocolate, caffeinated soft drinks, energy drinks, coffee and tea). It can cause your blood vessels to expand, making you sweat more, which can increase the hot flushes. You can also take vitamin C – bioflavonoids help to strengthen the capillaries, improving blood flow and so reducing hot flushes”.
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Bone loss and back pain “During and after menopause, when oestrogen levels are low, the process of bone loss starts to speed up and it can lead to osteoporosis,” explains Michela Vagnini, a nutritionist with Nature’s Plus (www. naturesplus.co.uk). “That’s when women should keep their bones healthy and strong by following a healthy diet and maintaining a good exercise routine, including weightbearing exercises.” The hormonal imbalances associated with the menopause can have a significant impact on our muscles and joints. Oestrogen strengthens the muscles and ligaments, so when the levels of this hormone fluctuate we can become more vulnerable to injury. Together with the normal wear and tear of ageing, this can cause chronic back pain. Lynne Robinson, founder of Body Control Pilates (www. bodycontrolpilates.com) and author of Pilates for Life, recommends practising pilates to strengthen your back and improve your core stability. “Unlike other sports and exercises, pilates is done in safe and supportive positions to cut out the risk of strain on joints,” she says.
Vaginal dryness and itching Vaginal dryness can affect women of all ages, but it is particularly common during the menopause. “Normally, mucus
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membranes located at the mouth of the uterus keep the vagina moist,” says Dr Glenville. “Oestrogen helps these membranes to produce lubrication and stay plump and soft. The lubricant is slightly acidic so it protects the vagina from foreign bacteria, keeping it free from infection. Low levels of oestrogen also cause the vagina and surrounding connective tissue to lose elasticity and the tissue that lines the vagina to become thinner and more fragile.” Dr Glenville recommends eating enough essential fatty acids in order to balance your hormones and to consider supplementing your diet with fish oil. “A low- or no-fat diet can make your whole body drier, including the vagina,” she says. “It’s also important to stock up on phytoestrogens, as research shows that foods rich in phytoestrogens, such as soya, chickpeas, lentils, flaxseeds and so on, can change the cells of the vagina so that they become more soft, elastic and moist. Vitamin C is a great nutrient when it comes to collagen formation. It gives tissue elasticity and, taken daily, can ease discomfort.”
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Me
Your
HEALTH
>CONTINUED FROM PAGE 42
Keep your symptoms at bay
Mood swings
Dr David Mantle, medical adviser at nutritional supplements company Pharma Nord (www.pharmanord.co.uk), offers three top natural tips to keep menopausal symptoms at bay. 1. Limit daily stresses Stress can have a huge impact on the severity of menopausal symptoms. This is because chronic stress causes the adrenal glands to produce more of the stress hormone cortisol at the expense of oestrogen and progesterone. Take steps to reduce stress by spending time outdoors and taking up a low intensity hobby such as yoga. 2. Up your nutritional intake A healthy diet provides the many vitamins and minerals required for the body to produce oestrogen and progesterone hormones. A number of nutritional deficiencies can contribute to menopausal symptoms, including magnesium, zinc, calcium and vitamins C, D and K. Deficiency of magnesium, for example, can result in heart palpitations and muscle tremors. 3. Try supplements HRT has been found to reduce blood levels of coenzyme Q10, a vitamin-like substance needed by our cells for energy generation. Taking a high quality CoQ10 supplement could help to overcome tiredness and fatigue associated with the menopause. Polyunsaturated fatty acid omega-7 can help with intimate dryness, experienced by around 40 per cent of women, as well as dry eyes and dry skin. Clinical studies have shown that natural ingredients such as French pine bark, rose hip extract and amino acids may help with symptoms such as loss of libido, hot flushes, night sweats, irritability, vertigo (dizziness) and headaches.
You’ll
LOVE RE GREAT BUYS AT YOUR HEALTH STO
for the menopause
What’s this? CycloPower™ Chewable Tablets from Manuka Health maximise the activity of manuka honey, with cyclodextrins providing protected transport deeper into the digestive system. Tell me more! Convenient delivery of high grade MGO400+ Manuka Honey. Supports good gut bacteria for a healthy gut balance. Low glycemic index (GI) honey product. Available from? Independent health food stores and online at www.genuinemanuka.com
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What’s this? Terranova Dong Quai Soya Sprout Complex contains a MagniFood Complex providing Dong quai, the most popular female plant tonic. It also contains Soyabean Sprouts, Fenugreek, Kudzu, Rhodiola, Milky Green Oat Seed, Borage Seed, Watercress, Turmeric, Sea Buckthorn and Dandelion. Anything else? Contains no fillers, binders or other excipients and suitable for vegans and vegetarians. Available from? Independent health food stores, or visit www.bodykind.com
Collagen boost Stratum C Menopause Skin Protect Cream & Repair Serum contain a combination of ingredients scientifically proven to increase collagen levels by 70 per cent and reduce wrinkles by 50 per cent in 28 days. Anything else? Loved by celebrities like Linda Barker, Stratum C is specifically formulated to help keep sensitive menopausal skin hydrated and healthy. Available from? Prestigious retailers such as John Bell & Croyden Pharmacy, Champneys Day Spas, Harvey Nichols and specialist clinics across the UK and online via www.stratumc.com
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Natural help for dryness Vaginal dryness affects most women particularly around the menopause. Sylk is a unique, female friendly lubricant that provides immediate relief from dryness. Tell me more! Made with natural ingredients, Sylk is free from hormones, parabens and nasty chemicals. Sylk is recommended by health professionals and 2p from every pack sold goes towards The Sylk Menopause Nurse Education Bursary. Available from? www.sylk.co.uk October 2015
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ADMENCONP 22-06-15E
Hormonal imbalances, (low oestrogen, which influences the production of serotonin, the ‘happy hormone’), sleep deprivation and sweating can strongly affect mood levels during the menopause. “Sometimes simply getting enough sleep and changing your diet can alleviate the symptoms,” says Shona Wilkinson, head nutritionist at www.nutricentre.com. “We’ve all heard of fish being great ‘brain food’ and there is a reason for this. Almost 60 per cent of our brains are made up of fat, and about half of that fat is DHA omega-3 fatty acids, which really can only be found in fish. Omega-3s are known as ‘essential’ fats because we cannot make them in the body and therefore need to get them through eating oily fish and taking a good, high strength supplement. They are needed for the brain cells to actually ‘pick up’ our neurotransmitters (i.e. serotonin) so they can be utilised by the brain cells more efficiently.”
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24/09/2015 20:43
Your
LIVING
power
Pedal C
Want to take up cycling but don’t know where to begin? Try these top expert tips
ycling is a fantastic way of improving your fitness levels. Practised regularly, it can help to build strength and muscle tone, improve your stamina, boost your cardiovascular fitness and improve your heart health. According to the British Cycling Federation, studies have shown that regular cyclists enjoy the general health of someone approximately 10 years younger! In addition, it is a low impact form of exercise, which means that it creates less stress on the joints, and it burns around 500 calories per hour when practised at a brisk pace. They say you never forget how to ride a bike, but if you haven’t climbed into the saddle since childhood it’s a good idea to seek out some good advice and get the right equipment for you from the start. And this doesn’t necessarily mean having to spend a fortune. Find a local bike shop or cycling club and get some good advice based on experience and expertise from those in the know.
How to choose the right bike It can be a bit daunting choosing a bike when there is so much choice and variety on offer. In order to narrow down the search a bit, you might want to consider having a bike fit. “This is approximately a two-hour session with a trained technician who will help to determine the optimum riding position for you to maximise comfort and performance and reduce risk of injury,” explains Morgan Lloyd, the physiotherapist and education manager with Cyclefit (www.cyclefit.co.uk). After finding out your aims and goals, sporting background, training and past injury history, the fitter will carry out a physical evaluation to determine your physical conditioning through a series of measurements and observations. Then, while you ride to a special bike-fitting jig, a series of CONTINUED ON PAGE 48 >
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Your
LIVING
>CONTINUED FROM PAGE 46 further measurements is taken until the optimal position is determined. After the session you will receive a list of options of bikes that will suit your riding style and allow for the correct position to be achieved.
Safety equipment The importance of wearing a helmet shouldn’t be underestimated. “They will save your life – they’ve saved mine twice!” says Mike Sanderson, bike buyer for GO Outdoors and the designer of GO Outdoors’ own brand of bikes, Callibre (www.gooutdoors.co.uk). “It’s not just to protect you from being knocked off – your fall could be caused by any number of reasons; adverse conditions, lack of skill or, most embarrassing of all, falling at the traffic lights as you struggle to get ‘unclipped’. It’s also essential to choose clothing that is visible to other road users. “Don’t underestimate how difficult it is sometimes for drivers to see a cyclist,” says Morgan. Padded shorts are another essential buy: “A good pair of cycling shorts worn without underwear coupled with the right saddle for you will mean more time in the saddle and less pain when you 48
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get back on the next time,” says Mike. “You don’t have to only wear the cycling shorts – baggy shorts or trousers can be worn over the top.” Lastly, make sure you purchase front and rear lights and consider using a rear light even in daylight hours.
Avoiding injuries “Poor bike set-up or position is the main cause of cycling-related pain and injury,” says Morgan. “If you follow the fit-first philosophy then the bike should be set up to reflect your individual needs from the start, therefore reducing the risk of injury significantly. It’s not all about the bike, however. Maintaining good posture on the bike is key to reducing stress on the lower back and neck, even helping you to maximise performance. Maintaining good posture requires an awareness of just what is good cycling posture; don’t always look to the professional peloton for inspiration here! You need to understand the benefits behind it, a good bike position, good flexibility and core strength. These factors should all be evaluated and explained during a bike fit and the best fitters will be able to work with or refer you to a strength and conditioning coach or physio to help you improve in these areas if required.”
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Bike maintenance “Your bike is a machine, it needs looking after,” says Mike. “Chains need regular cleaning/lubrication, brake pads need checking for wear and gears need a tweak from time to time. You can learn how to do these small things or get your local bike shop to do it for you. In the long run it will save you money and agro in the future. Punctures happen to the best of us so learn how to fix them – any bicycle mechanic will be pleased to show you – and make sure you have the basic kit needed to sort it out on the road. This includes a pump and a spare tube or a repair kit. It’s faster than the walk home!”
Keep at it! “There isn’t a better time to take up the sport again,” says Morgan. “Bikes are more exciting than ever, technology is being used to enhance riding experience and cycling infrastructure is improving all the time.” Mike adds: “Cycling is a truly wonderful way to travel and see the world. It’s low impact on your body’s joints and the benefits it will have to your health and wellbeing are well documented. Mostly importantly of all, it’s fun!” October 2015
24/09/2015 20:47
YHL PROMOTION
Chocolate PB Fit
With 90 per cent less fat and calories than other chocolate nut spreads, PB Fit is delicious AND healthy
C
hocolate PB Fit is a delicious, low fat chocolate powdered peanut butter made from gently roasted peanuts. We extract about 85% of the oil from the peanuts and grind them to a powder. We add a scoop of premium cocoa, a pinch of sugar and a dash of salt to make this chocolate version of our classic powdered peanut butter. Combine Chocolate PB Fit and water for a healthy spread that is more than 90 per cent less fat and calories than other chocolate nut spreads. Chocolate PB Fit makes a great dip for apples, bananas and pretzels. Throw a few scoops into your smoothie, yogurt or oatmeal to add a flavourful protein boost. You can also replace some of the flour in your baked goods to make chocolate peanut butter cookies, muffins, pancakes and brownies.
Breakfast Smoothie Ingredients: ½ banana 2 tbsp BBF PB Fit original 1 tbsp BBF Agave 8 floz Almond Breeze milk 4-6 ice cubes 1 tbsp BBF chia seeds Method: Place all ingredients into a blender and blend well. Serve immediately in a glass.
October 2015
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Your
FOOD
The power of Get your protein fix with these tasty recipes Grilled corn & quinoa salad, mango, tomatoes, herbs, avo, feta Giving us two of our five-a-day, this colourful salad also uses quinoa – it’s a brilliant, tasty grain packed with both protein and fibre, and is also gluten-free SERVES 4 INGREDIENTS • 250g regular, black or red quinoa • 1 small ripe mango • 1 ripe avocado • 300g ripe mixed-colour tomatoes • 2 limes • Extra virgin olive oil • 2 corn on the cob • 2 cloves of garlic •4 rashers of higher-welfare smoked streaky bacon • 1 fresh red chilli • Olive oil • 20g feta cheese • ½ a bunch of fresh coriander or mint (15g) METHOD 1. Cook the quinoa according to the packet instructions, then drain. Peel and destone the mango and avocado, then roughly chop or slice the flesh, along with the tomatoes. In a large bowl, toss them with the lime zest and juice, 2 tablespoons of extra virgin olive oil and a pinch of sea salt and black pepper. Leave to macerate while you grill the corn cobs on a hot griddle pan until nicely charred, then carefully slice off the kernels.
Everyday Super Food by Jamie Oliver is published by Penguin Random House © Jamie Oliver Enterprises Limited (2015 Everyday Super Food) Photographer: Jamie Oliver
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2. Peel the garlic and finely slice with the bacon and chilli (deseed if you like). Put it all into a small frying pan on a medium heat with 1 teaspoon of olive oil. Stir and cook until lightly golden, tossing regularly. Tip into the bowl of macerated veg, add the quinoa and corn and toss it all together, then taste and season to perfection. Divide between your plates, crumble over the feta, pick over the herb leaves and serve. Calories
Fat
Sat Fat
Protein
Carbs
Sugar
Fibre
438kcal
20.6g
4.4g
15.3g
51.2g
9.4g
3.3g
25 Mins
October 2015
24/09/2015 20:49
Nutrient dense blend Amazing Grass Chocolate Raw Reserve Greens & Protein is a blend of AFAs (blue green algae), spirulina, chlorella and sea vegetables from the coast of Maine, like kelp and sea lettuce, combined with nutrient-dense cereal grasses and 25 billion probiotics at the time of bottling. Tell me more! Chocolate Protein Raw Reserve is a nutritious vegan way to introduce free-radical fighting plants and herbs to the diet. Available from? Independent health food stores or from www.amazinggrassuk.com
You’ll
LOVE RE GREAT BUYS AT YOUR HEALTH STO
for Protein
Protein boost Nutiva Hemp Protein + High Fibre contains 37 per cent protein (with 66 per cent edestin - a bioactive globulin protein that’s easy to digest) and 40 per cent fibre (90 per cent insoluble, 10 per cent soluble), along with magnesium, iron and zinc, beneficial fats and more. What else? Contains all 20 amino acids, including the nine essential. Easy to incorporate into your diet - simply add to your favourite smoothie or shake. Available from? Independent health food stores or from www.nutivauk.com
Have you heard about? The Primal Pantry – the company was founded by UK nutritionist Suzie Walker, who embarked upon a mission to create the perfect Paleo bar. Why so good? There are five energy bars in the range, each made with no more than six ingredients and 0 per cent junk. Free from gluten, grains, dairy, soy and refined sugar. Suitable for vegans, vegetarians and cavemen (and women). Available from? Independent health food stores, Nutricentre, Waitrose, Sainsbury’s and Ocado and online at www.primalpantry.com
What’s this? The Organic Protein Company Organic Whey Protein is the UK’s first certified organic, additive-free whey protein, made with organic milk from grass-fed cows. How do I use it? With a neutral flavour and creamy texture it’s a really versatile ingredient in smoothies and home baking and tastes great just mixed with water or milk too. Available from? Independent health food stores, As Nature Intended, Planet Organic, Revital and Whole Foods Market. Visit organicproteincompany.com for more information.
October 2015
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What’s this? Fortify your favourite recipes with new unflavoured Organic Sunflower Protein powder from Pulsin’. Sounds good! High in protein and great for an energy boost, the powder can aid digestion, support the immune system, help lower cholesterol and is suitable for vegans. There are no nasties, just great protein, naturally. Available from? Independent health food stores, Whole Foods Markets and online at www.pulsin.co.uk
What’s new? Punku are delighted to be adding a new flavour to their range of delicious and healthy Quinoa cookies, Coconut and Vanilla flavour. Sounds delicious! Punku Quinoa cookies are made from Royal Quinoa, a variety that only comes from a specific region in Bolivia. It is superior in terms of nutritional content, size, uniformity and cleanliness. The range already includes Chocolate Chip and Orange and Mango. Available from? Independent health food stores or from www.punkuquinoafoods.co.uk
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Your
FOOD Protein power goddess bowl SERVES 4 TO 6 PREP TIME: 30 MINUTES COOK TIME: 50 TO 60 MINUTES INGREDIENTS For the Lemon-Tahini Goddess Dressing: • 60g tahini • 1 large clove garlic • 125ml fresh lemon juice (from about two lemons) • 30g nutritional yeast • 2 to 3 tbsps extra-virgin olive oil, to taste • ½ tsp fine-grain sea salt or to taste, plus more as needed • Freshly ground black pepper For the lentil mixture: • 120g uncooked green lentils or a mixture of green and black lentils • 120g uncooked spelt berries or wheat berries, soaked overnight • 1½ tsp olive oil • 1 small red onion, chopped • 3 cloves garlic, minced • 1 red bell pepper, chopped • 220g spinach or lacinato kale, roughly chopped • 10g fresh parsley leaves, minced METHOD 1. Make the Lemon-Tahini Goddess Dressing: In a food processor, combine the tahini, garlic, lemon juice, nutritional yeast, extra-virgin olive oil, ½ tsp salt and black pepper to taste and process until smooth. Set aside until ready to use. 2. Cook the lentils according to the table below and set aside. 3. Cook the spelt berries according to the table below and set aside. 4. In a large frying pan, heat the olive oil over a medium heat. Add the onion and garlic and sauté for a few minutes, until the onion is translucent. 5. Add the bell pepper and tomato and sauté for 7 to 8 minutes more, until most of the liquid has cooked off.
Grains or lentils
6. Stir in the spinach and sauté for a few minutes more, until the greens wilt.
Green lentils
Spelt berries
7. Stir in all of the Lemon-Tahini Goddess Dressing and the cooked lentils and spelt berries. Reduce the heat to low and simmer for a few minutes more. Remove the pan from the heat and stir in the minced parsley.
Dry amount
Water amount
Tips
Time
Yield
200g
750ml
Simmer lentils uncovered and drain excess water after cooking.
20 to 25 minutes
495g
200g
375ml
For chewier spelt berries, reduce cooking time as needed.
35 minutes or until water is absorbed
400g
Recipe taken from The Oh She Glows Cookbook by Angela Liddon (£16.99, Penguin Random House).
8. Season with salt and black pepper to taste.
Raw protein balls MAKES ABOUT 20 SMALL BALLS INGREDIENTS • 100g almonds, soaked overnight • 100g Brazil nuts, soaked overnight • 2 tbsp Udo’s Choice Beyond Greens • 30g protein powder • 175g pitted dates • 50g figs • 1 tbsp cacao powder
Topping: • 100g desiccated coconut METHOD 1. Add the almonds, Brazils, Beyond Greens and protein powder to a food processor and blend. 2. Add the remaining ingredients and blend for a further minute until a sticky dough forms. 3. Use your hands to roll the mixture into little balls, and roll each ball in desiccated coconut, then store in the fridge. Recipe courtesy of Udo’s Choice. Visit www.udoschoice.co.uk
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October 2015
24/09/2015 20:49
The ancient wheat for modern life With its soft and nutty flavour, KAMUT® brand khorasan wheat, always organically grown and never genetically modified is appreciated for its high nutritional values and its light digestibility. Trademark and guaranteed quality. The name of the wheat is Khorasan. Kamut Enterprises of Europe uses the KAMUT® trademark to guarantee 7 quality criteria to consumers and to protect the original characteristics of the ancient khorasan wheat. The word kamut means wheat in ancient Egyptian and is not the name of a grain. Nutritional value and energy. KAMUT® khorasan wheat provides more energy than modern wheat and contains more proteins, lipids, essential amino acids, vitamin E and minerals such as zinc, magnesium and above all, selenium, a trace element that is known for its strong antioxidant properties.
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Digestibility and research. KAMUT® khorasan wheat has never been genetically manipulated and contains a less complex gluten which is easier to digest. It is an excellent alternative for modern wheat. A study indicated that many people with non coeliac modern wheat sensitivity had no or little problem eating KAMUT® khorasan products.
A study published in February 2014 in the British Journal of Nutrition showed a link between a diet with KAMUT® khorasan and a significant decrease of the Irritable Bowel Syndrome symptoms. Complete research results can be found on www.kamut.com Where to buy. KAMUT® khorasan products are available in most organic shops and bakeries in Europe.
Later studies demonstrated that a diet based on KAMUT® khorasan wheat compared to modern wheat resulted in a higher anti-oxidant capacity and decreased inflammatory activity. MERK KHORASAN TARWE
Additionally, a reduction of cardiovascular risk markers like blood glucose and cholesterol were observed.
24/09/2015 20:49
Your
LIVING
GREEN
Living Bag it up
From 5 October onwards, new government legislation means that you will be charged 5p for a plastic bag in all English retail outlets. And there are lots of reasons why this is a good idea:
Did you kn ow? Bees con trib
UK econ ute more to the omy Royal Fa than the mily! Research ers at th
e Univers estimate it £651 mil that the pollinato y of Reading lion per rs contrib year th ute food cro ps, while rough pollinati n the Roya provide l Family g £150 mil li o n le this thro ugh touri ss than sm.
n The move is intended to cut back on the estimated eight billion single-use carrier bags used across the UK every year. This works out at nearly 130 bags per person and is the equivalent of 57,000 tonnes of plastic waste. n Plastic bags don’t just cause unnecessary litter and fill up landfill sites: they also consume resources, including the oil that is used in their production. n In Wales, where a similar 5p charge has been in force for four years, stores have seen a 71 per cent fall in the number of bags used by shoppers. n In Scotland, where the charge was introduced 12 months ago, the fall has been even bigger, at 80 per cent. So don’t forget to take along your reusable shopping bags or baskets when you head to the shops this month – or it will cost you!
Have a green Halloween! The spookiest night of the year is fast approaching, but with all that bright orange plastic tat, all those sweets... it’s not the most ecofriendly of celebrations. But it doesn’t have to be that way. Try these ideas: n Decorations Use what you can find in nature. There’s nothing wrong with pumpkins – but compost what you scoop out of the middle or, better still, eat the flesh you chop out or make it into soup. Other ideas include autumn leaves and branches with homemade cut-out spiders and pumpkins attached and beeswax or paraffin-free candles. n Sweets A huge industry has sprung up around this annual trick or treat fest, with big bags full of smaller bags and boxes of sweets available everywhere. Packaging hell! As it may not be considered very hygienic to offer handfuls of unwrapped sweets from big boxes, try homemade mini fairy cakes, muffins or flapjack bites instead.
Edible playgrounds sprouting across the UK A partnership between charities Trees for Cities, School Food Matters and Chefs Adopt a School – with additional funding by the Postcode Lottery – has raised money to transform underused areas of school playgrounds into vibrant outdoor spaces that excite and teach children about growing and eating healthy food. The group has developed more than 25 edible playgrounds across the UK, benefitting more than 10,000 students, and three new ones are currently being planned at Palmer Primary Academy in Reading, Baguley Hall Primary School in Manchester, with the third to be shared by Croydon’s Meridian High School and Fairchildes Primary School. The scheme aims to help tackle obesity, food poverty and lack of access to nature, as well as providing a platform for fun and engaging lessons that support the school curriculum.
n Food Opt for locally-grown, seasonal produce and if you’re entertaining, avoid disposable plates and cups and use washable ones instead. n And don’t forget to be safety aware, too – it’s not so much of a green issue, but there was a lot of publicity last year around the dangers of highly flammable children’s costumes around naked flames. So consider mini LED tealights to go in your pumpkins instead.
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October 2015
24/09/2015 20:50
Sunshine in a jar Our new odourless culinary coconut oil for healthy cooking and baking
natural healthy wholefoods organic vegetarian fairtrade ethical Suma cooperative vegan /sumawholefoods
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Available from your local independent retailer
24/09/2015 20:50
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