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Back to school! Kids’ health focus Boost your energy the natural way Delicious superfood recipes
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top reasons to go organic today Michelle Heaton’s natural menopause tips
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“My top workout tips” Expert advice for tackling eczema, the lowdown on HIIT workouts, top giveaway prizes, readers’ health questions answered, plus all the latest natural health news and research
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90% OF YOUR BODY’S SEROTONIN IS MADE IN YOUR GUT MAKE SURE YOURS IS UP FOR IT WITH A FULL RANGE OF DIGESTIVE CARE SUPPLEMENTS, LIVE BACTERIA, FIBRE AND ENZYMES FROM THE BRAND YOU TRUST.
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your
healthyliving
Your health
September 2018
24
© Image of Gemma Atkinson courtesy of David Venni
4 Health News: All the latest news and research from the world of natural health and wellbeing
12
12 Celebrity Health: Former Hollyoaks actress and Strictly Come Dancing star Gemma Atkinson talks to us about her health and fitness regime 18 Celebrity Health: Singer Michelle Heaton shares her own menopause story and offers some tips for coping with the symptoms 24 Your Health: Expert tips for ensuring a healthy, happy return to school 32 Your Health: Why everyone should join in with the Soil Association’s Organic September campaign
Yours for free
42
5 Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!
Your living 14 Your Wellbeing: Spas, pampering and complementary therapies 20 Your Look: How to alleviate the symptoms of eczema the natural way 40 Your Body: We take a look at the benefits of high intensity interval training
Your food 42 Your Food: Add a health boost to your meals with these natural superfoods
Your experts 16 Health Q&A: Our experts answer your questions on the health benefits of fasting, how to eat “on the go” healthily, and examine the plus points of natural deodorants
18
Hello...
We have not one but two great celebrity interviews for you this month! On page 12 we chat to former Hollyoaks actress turned Strictly finalist Gemma Atkinson who fills us in on what it was like to train for the phenomenally successful dance show. On page 18 we catch up with former Liberty X singer Michelle Heaton who tells us how she is coping with symptoms of the early menopause, and offers her strategies for dealing with this. Elsewhere this issue we have a back to school special, which is packed full of natural health tips and advice to help your little ones enjoy a happy, healthy return to school. We also take a look at the Soil Association’s annual Organic September campaign, and look at the many worthy reasons why we should all be trying organic this month. Our recipes include some tasty suggestions for incorporating more superfoods into your diet, while our in store expert this month offers their tips for improving your energy levels. I hope you find it an enjoyable read! Wishing you good health,
38 Your In-Store Advisor: Independent health store advice on natural ways to boost energy levels from Garstang Health Food Store in Preston
Liz Parry | Your Editor
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THE TEAM EDITOR Liz Parry liz@jfnproductions.co.uk • PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk GROUP AD MANAGER Heidi Thoday heidi@jfnproductions.co.uk PRODUCTION Kirsten Butler copy@jfnproductions.co.uk DESIGN Anthony Sihapanya anthony@jfnproductions.co.uk • MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk
Official magazine of Tree of Life, natural health suppliers.
Your Healthy Living magazine is distributed through the largest wholesaler in the natural products industry, Tree of Life. Should retailers require more copies, simply use order code 0003 and these will be delivered subject to availability. Your Healthy Living, JFN Productions Ltd, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. © 2018 Published by JFN Productions Ltd. Information in Your Healthy Living Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle. Follow us on Twitter: @YHLMag
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Health News
Health
NEWS Read more health news at www.yourhealthyliving.co.uk
Don’t skip breakfast!
New research has found that incorporating milk at breakfast time can help manage diabetes and obesity. The study, which was published in the Journal of Dairy Science, showed that this highin-protein breakfast may aid slower digestion of carbohydrates, keeping blood glucose levels balanced throughout the day. It is crucial that those with type 2 diabetes, or those who are pre-diabetic or at risk of obesity, try to keep their blood sugar levels as balanced as possible. Nutritionist and fitness instructor Cassandra Barns says: “Skipping breakfast can result in your blood sugar levels dropping by mid-morning, so you need breakfast to keep your levels as even as possible – not dipping too low or rocketing too high.” Cassandra adds that to get the most out of your breakfast you should “focus on eating protein-rich foods with your breakfast. Good options can also include scrambled eggs on wholegrain toast, a natural yogurt with chopped nuts and berries mixed in, or even smoked salmon and avocado on rye toast.”
NEW STUDY REVEALS SIGNIFICANT NUTRIENT GAPS A new study has found that adults in their twenties and thirties are falling short of recommended intakes of key micronutrients. The study, which was published in Frontiers of Nutrition, examined data from 3,238 people and charted the number of adults in their twenties, thirties, forties and fifties achieving the reference nutrient intake (RNI) for 16 important vitamins and minerals, and the number of people reaching the lower reference nutrient intake (LRNI) for 12 micronutrients. The results found that adults in their twenties and thirties are failing to achieve even the minimum target for 12 nutrients: vitamin A, vitamin C, riboflavin, vitamin B12, folate, calcium, iron, magnesium, potassium, zinc, selenium and iodine. Among adults in their twenties, intakes for seven nutrients – vitamin A, riboflavin, iron, magnesium, potassium, selenium and iodine – are so low they pose a threat to their health and wellbeing. For adults in their thirties, levels of magnesium, potassium and selenium are dangerously low. Study author, Dr Emma Derbyshire, Public Health Nutritionist and an advisor to the Health & Food Supplements Information Service (HSIS) said: “Clearly, improvements in dietary quality are needed across midlife stages."
14% Teenagers get
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Your Giveaways FAST, EFFECTIVE ABSORPTION
FRESH AND DELICIOUS
Iron oral spray
Natural cookery inspiration
Offering fast, effective iron absorption without the digestive discomfort of ingested supplements, the BetterYou Iron Oral Spray has a great-tasting, natural baked apple flavour. Absorbed through the inner cheek, it’s convenient to use and is suitable for vegans and vegetarians. We have five to give away, worth £9.95 each.
A.Vogel has teamed up with Your Healthy Living to offer 20 lucky readers the chance to win the beautiful A.Vogel Naturally Fresh & Delicious cookbook and a 250g tub of A.Vogel Herbamare sea salt deliciously infused with garden fresh herbs and vegetables. Each prize is worth £18.50. DRAW CODE: YHL-AVOGEL-0918
DRAW CODE: YHL-BETTER-0918
GREAT-TASTING FORMULA
Pure and natural nutrition
WIN!
FREE PRIZE DRAWS
Vital All in One is a unique formula containing a synergistic blend of nutrient-dense ingredients: vegetables, fruits and berries, herbs, vitamins and minerals, phytonutrients, cultures, prebiotics, enzymes, essential amino acids and fibre. Now with 14 billion probiotics per serving. We have 10 tubs to give away, worth £16.95 each. DRAW CODE: YHL-VITAL-0918
££££s worth of fantastic health products to be given away this month. Enter the free draws today!
REFRESHING BLENDS
EVERYONE WINS!
Natural health products Good Health Naturally stocks a wide range of supplements and natural health products such as MaxiFocus, the Krill Miracle and Magnesium Oil Ultra. Six winners will receive a £50 voucher to spend in the online store, plus every entrant will win a £5 voucher off a £15 spend. DRAW CODE: YHL-GHN-0918
FRIENDLY BACTERIA
Immune support for children Pro-Ven Probiotics Fit for School chewable tablets combine unique research-backed Lab4 friendly bacteria with vitamin C to support immunity in children. One lucky reader will win three packs for their child (worth £14.95 each) to help them to fight the bugs this winter.
Delicious artisan teas
One lucky winner will receive 10 artisan teas from Dragonfly’s Tea House Collection including refreshing herbal blends, much-loved black teas and some rare and exceptionally delicious finds. Each box includes 15 large-leaf biodegradable pyramid teabags. The prize is worth £50. DRAW CODE: YHL-DRAGONFLY-0918
DRAW CODE: YHL-SCHOOL-0918
HOW TO ENTER CLOSING DATE: 31 October 2018 WEB
Just visit www.yourhealthyliving.co.uk
Or email win@jfnproductions.co.uk
and enter your details and the Free Draw Code (eg YHL-AVOGEL-0918) with the Free Draw Code (eg YHL-AVOGEL-0918) in the email subject box.
POST
Or post your name and address
with the Free Draw Code (eg YHL-AVOGEL-0918) to: Reader Offers, Your Healthy Living, JFN Productions, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN. (Entries on postcards or sealed envelopes only please.) Also, please note that you can enter multiple giveaways on one postcard.
Your Healthy Living Prize Draw Terms & Conditions You may enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details may be utilised by companies connected to JFN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. For full terms and conditions visit www.yourhealthyliving.co.uk Follow us on Twitter: @YHLMag
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Health News
THE
A TO Z OF NUTRITION
L
is for… liver
“Optimum liver function is essential for our digestion, nervous system, hormonal and skin health,” explains Mani Norland, principal of the School of Health (www.schoolofhealth.com). “Its role is to store nutrients, produce hormones, detoxify waste substances and help regulate our blood sugar. Processed or ‘cooked’ fats, high fructose, alcohol or sugar intake puts an extra burden on the liver. To support its daily functions, choose herbal teas such as nettle or fennel and eat at least two portions daily of cruciferous vegetables. Have two days a week that you are alcohol-, sugar- and fruit-free. Ensure you are well hydrated and keep your blood sugar levels balanced and stress levels down throughout the day so the liver is not called upon too often to release its stored sugars into the bloodstream for energy.”
Editor’s Choice your
healthyliving OptiBac Probiotics ‘For babies & children’ is a natural, friendly bacteria supplement containing a combination of three well-researched strains, including Bifidobacterium infantis Rosell-33. OptiBac Probiotics has developed this product especially for children from birth up to 12 years old, to help support their digestion and immunity. All of OptiBac Probiotics are scientifically proven to survive stomach acidity to reach the gut alive, and this supplement has been clinically proven to support immunity in school-aged children.
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Expert tips for tackling eczema, the lowdown on HIIT workouts, top giveaway prizes, plus all the latest natural health news and research
Subscribe now FREE and receive a GIFT free gift! When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift – an A.Vogel Arnica Skin Cream worth £7.25. This new parabenfree cream contains extracts of three fresh, skin soothing herbs: Arnica montana (traditionally known as the ‘tumbler’s cureall’), comfrey and chamomile. Suitable for children from two years of age upwards. Subscribe today at www.yourhealthyliving.co.uk/subscribe
Diary date
8 to 9 September Go Organic Festival Battersea Park , London
feature a raft of big-name This new festival is set to s s, celebrities, talks, demo and up and coming band d an t cus entertainmen in the Organic Kitchen, cir traders, there will be much more. Alongside the , from live music to fun entertainment for all ages al farm. fair rides and even an anim co.uk www.goorganicfestival.
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Health News A.Vogel Recipe of the month
Slow cooker Mexican chicken soup Prep: 10mins Cook time: 3 hours Serves: 6 Calories: 247kcal Ingredients n 680g boneless chicken breast n 2 tsp oil n 120ml water nV ariety of Mexican powdered and dried spices (chilli, garlic, paprika, cumin, oregano, red pepper) n 910ml Biotta Vegetable Juice n 300g salsa n 400g black beans drained and rinsed n 200g sweetcorn n Reduced fat cheddar for garnish n Reduced fat sour cream for garnish n Chopped coriander for garnish Method 1. In a skillet pan, sauté the chicken in the oil over medium heat until the chicken is no longer pink and is cooked. 2. Add all of your spices and water and cook until the chicken is completely coated. 3. Transfer the chicken into a slow cooker pot. 4. Stir in your salsa, sweetcorn, beans and Biotta Vegetable Cocktail juice. 5. Place lid on to the slow cooker pot and let it cook for at least 3 hours. 6. If you fancy, serve with cheddar cheese, sour cream and coriander. 7. Enjoy! Fancy some more easy to make, tasty recipes? Join the Biotta 7 Day Juice Boost; a free feel-good, nutritiously complete plan. www.avogel.co.uk/juice-boost
42% of Britons are overweight
A NATURAL WAY TO ENERGISE YOUR DAY... …and your heart! Unlike the ordinary Coenzyme Q10 or CoQ10 (a natural vitaminlike substance that plays a crucial role in your body’s energy production) found in most health supplements, HySorbQ10™ utilises an ultra-pure, bio-enhanced form of CoQ10 called Hydro-Q-Sorb® CoQ10 to ensure enhanced dissolution for optimal performance.
✓ Up to x4 times better absorbed than ordinary CoQ10
✓ Enhanced bioavailability ✓ 100% natural – No artificial colours or preservatives
✓ Suitable for vegetarians and vegans Ask in store for more details or visit www.goodhealthnaturally.com Facebook “f ” Logo
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Health News your
healthyliving social round-up
#
We are a social bunch here at Your Healthy Living and we have a friendly community over on our social channels. We’d love you to come and join us, @yhlmag over on Twitter, Facebook and Instagram. Here’s what we got up to in August...
One to watch… @thegirlgains We love a fellow friendly healthy community online and @thegirlgains is right up our street. This trio have been empowering women everywhere to become fitter, healthier and happier through their inspirational posts and education events. We’re #girlgains all the way!
How Your Mind Can Heal Your Body by David Hamilton PhD
(£12.99, Hay House) This updated, anniversary edition celebrates 10 years since the publication of David Hamilton’s radical book. Updated with the latest scientific studies on the mind-body connection, the book includes new and existing real-life stories from people who have visualised themselves to better health.
BOOK SHELF
We take a look at some of the newest natural health reads
Neal’s Yard Remedies Complete Wellness (£25, DK) Featuring 800 easy natural remedies for over 170 common ailments, this new book will help you harness the restorative powers of herbs, essential oils, natural foods and holistic therapies to achieve whole body health and harmony.
Your Healthy Living in-store …
Gut Health & Probiotics: The Science Behind the Hype by
Jenny Tschiesche (£15.99, White Owl) This new book will take readers on a quest to understand what probiotics and prebiotics can do for their long-term gut health and how this might affect a broad range of body systems. Along the way readers will discover how useful probiotics are in both preventing and curing specific ailments, as Jenny explains just how simple it is to feel great from the inside out.
The lovely lot @naturalnorwich shared the Your Healthy Living love to their followers this month and we couldn’t love them more for it. Healthy high fives Norwich!
WIN! Send us your pictures to get your hands on a healthy hamper Your chance to WIN! Send us a picture of you reading your copy of YHL and you could be in with a chance of winning a bundle of healthy goodies! Don’t forget to tag us on social – @YHLmag. You might get featured in next month’s social round-up! Facebook “f ” Logo
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Despite Australia having one of the world’s highest rates of skin cancer cases, official figures show 26,807 deaths recorded in Britain over a decade, versus 19,839 in Australia. The Miiskin app was developed to help people digitally track how skin and moles look, with reminders to routinely check for changes and information about the types of things to look for. The app assists the user in comparing photographs over time by allowing side-by-side image comparisons such as the appearance of a new mole or a change to an existing one. It does not try to diagnose skin cancer or tell users that they are at risk or not. People who spot changes should seek advice from their GP or another medical professional. To find out more, visit www.miiskin.com
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VAIO
I n t r o ducing Vita l Al l-in - O ne The same comprehensive Vital Greens formula with a new name. Why Vital All-in-One? We always knew Vital Greens was more than just a greens. With vitamins, minerals, greens, Vital Protein, herbs, superfoods, antioxidants, digestive enzymes, prebiotics + 14 billion PROBIOTICS, our new name of Vital All-in-One better reflects our comprehensive, carefully balanced, naturopath-developed formula. It’s all you need, all in one.
Elyse Knowles
MODEL, RENOVATOR, HEALTH ENTHUSIAST AND VITAL AMBASSADOR.
AVAILABLE IN
120G, 300G, 600G,1KG AND 30 X 10G BOX.
VITALEVERYDAY.COM
SAME GREAT VITAL GREENS FORMULA, SAME PRICE, FRESH NEW LOOK! VAIO_PLUK_CATSPOT PG 4-9 NEWS.indd 9 2.indd 1
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You’ll Love in-store essentials Have you tried? Vitabiotics Wellwoman Vegan. Why should I try it? Wellwoman introduces its first ever
comprehensive vegan supplement for women. The specially developed multivitamin provides a unique blend of 23 nutrients to help safeguard dietary requirements for those following a vegetarian and vegan diet, including vitamins B12, C and D. It also contains higher levels of iron plus vitamin B6 and pantothenic acid which help to reduce tiredness and fatigue. How much? £10.85 for 60 capsules. Available from? Boots, Holland & Barrett, pharmacies and health food stores. Alternatively order online at www.wellwoman.com
Try these! Waft Room Fragrances are expertly blended in the UK using essential oils and flower waters to aromatically fragrance, freshen and enhance your home and space. Tell me more! Vegan and 98.5 per cent organic, Waft Room Fragrances are available in four signature blends of uplifting lemongrass, calming lavender, balancing geranium and refreshing peppermint. How much? £5.90 for 100ml. Available from? Independent health food stores. Visit www.natbrands.co.uk
Wise buy! Perfect for tea lovers and tea explorers, Dragonfly’s artisan Tea House Collection is a celebration of some of the highest quality and most authentic teas from around the world. Tell me more! The range features 10 delicious teas, including much loved black teas, delicate green teas and some very special rare finds.
You`ll
Available from?
Independent health stores or www.dragonflytea.com
Great buys at your health store Have you tried? SugaVida Turmeric Latte. Why should I try it? With a low GI and rich
in B vitamins, iron and magnesium, SugaVida makes this latte unique. This organic blend, designed by a team of Ayurvedic doctors, offers you not just quality taste, but a drink that increases vitality, balances sugar levels, nurtures digestion and improves mental focus. Available in original, cardamom and spicy ginger. How much? £9.99 for 80g. Available from? Independent health stores. Visit www.sugavida.co.uk
What’s this? Collagen Plus is an
acclaimed collagen supplement that rebuilds and maintains cartilage, bone strength and flexibility in joints. Tell me more! The secret lies in the high level of key ingredients (7,500mg collagen, 1,000mg glucosamine and 800mg chondroitin). From ArthroVite Ltd, who first introduced collagen hydrolysate to the UK. Available from? Independent health food stores. Visit www.arthrovite.com
What’s this? The Free From FellowsTM range of gummies and delicious hard boiled sweets are all made without sugar, gluten, gelatine and dairy.
Tell me more! These fabulous products are suitable for everyone and are certified by Sugarwise as well as the Vegan and Vegetarian societies.
Try this! Delicious Panda Raspberry Liquorice is made with real raspberry purée, providing a natural punch of fruity flavour. Tell me more! The all-natural Panda traditional recipe dates back over 90 years and to this day remains free from artificial flavours, colourings and preservatives, making this liquorice suitable for kids and adults alike. Available from? Independent health food stores and some leading supermarkets. Visit www.bravurafoods.com
Available from? Independent health food stores and some leading supermarkets. Visit www.bravurafoods.com
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Discover new inspiration... Change career, work in healthcare
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Training Successful Practitioners
Nutrition Courses Homeopathy Courses Yoga Courses Online Learning or Correspondence. Start any time, Study at your pace. 01453 765 956 www.schoolofhealth.com
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Celebrity Health
© Image of Gemma Atkinson courtesy of David Venni
“I’ve always followed the rule of 80 per cent what my body needs and 20 per cent of what I want.”
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eating well makes you feel so much better I
“
“Exercising and
Gemma Atkinson
Former Hollyoaks actress and Strictly Come Dancing star Gemma Atkinson talks to Liz Parry about her health and fitness regime ’ve always been into fitness since the age of about 10 or 11. I used to run for Manchester girls’ athletics team and I did hockey, netball and rounders at school. I wanted to do sports therapy at college but then I got the part in Hollyoaks when I was 15 so I had to make a choice because we were filming long hours and I couldn’t keep up with the training. I’ve been doing Thai boxing for about seven years but I was always a bit fearful about lifting weights because I was worried about getting bulky. It was only when I started training properly with a trainer in the weights section of the gym that I started to notice a massive change in my body.
I’ve always followed the rule of 80 per cent what my body needs and 20 per cent of what I want. I’m very aware of the fact that at certain times of the month I just want chocolate, wine and pizza so I never deny myself. I haven’t eaten red meat for about seven years now and I love lean protein such as chicken and fish. When it comes to carbohydrates I love sweet potatoes, rice and oats. So if it crows or grows or swims I’ll eat it, but if it’s processed then I’ll avoid it. If there’s anything I can’t pronounce on the label then I don’t really want to be eating it. I’m always up early, at around 4am, for my radio show. Before I go into work I’ll have three scrambled eggs along with half an avocado and some spinach and a coffee. Then, mid morning I’ll have porridge oats with some whey protein in it. Lunch is usually a chicken salad or chicken and vegetables. Mid afternoon I quite like to have an apple with some peanut butter or a banana. For my evening meal I might have some cod with sweet potatoes and lots of veg. Then after tea I’ll always have a square of 90 per cent dark chocolate. It’s good for Follow us on Twitter: @YHLMag
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satisfying sweet cravings but you can’t eat too much of it.
I take iron tablets because I don’t eat red meat but that’s about it, in terms of supplements. I try to get all my nutrients from my food. I used to take krill oil before I started eating fish. I’ve recently launched a new fitness clothing line because I decided I wanted to develop a range of clothing that I would wear myself. It’s a mixture of gym gear and leisure wear. There’s something for everyone from crop tops and t-shirts to tracksuit bottoms and hoodies. We’ve tried to make it so that every woman feels comfortable in the gym. I do three weights sessions per week at the gym. I do compound movements and supersets. I train with my trainer, who’s called Evil Steve, and I try to do between 45 minutes and an hour. It’s lots of weightlifting, squats and lunges. I superset them which means that you work one muscle group, and when that muscle group is resting you work another one. The rest period is more for the specific muscle group than your whole body. I have two days a week where I’ll do around 30 minutes of cardio and I’ll either do a long walk with my dogs or go on the stairmaster. Some days, if work is manic, I’ll try to do at least 20 minutes HIIT training in the living room. I haven’t done any dancing since the final of Strictly Come Dancing. My partner, Aljaž Škorjanec, was the best teacher – he’s a 19-time Slovenian
champion in ballroom, Latin and ten dance – so I feel like I’ve had the best of the best. I think if I was to dance with anyone else it wouldn’t be the same experience. I absolutely loved Strictly, but I did find it difficult because I’m not a dancer. When I was training for Strictly I was doing my radio show from 6am to 10am and then Aljaž and I were dancing from 10.30am to 6.30pm so it was pretty full on. But since the age of 15 I’ve been used to working 12-hour days on Hollyoaks so it wasn’t really anything new to me. It was more about the mental challenge for me as I used to beat myself up if I didn’t know the routine straight away. Aljaž would always remind me not to be too hard on myself. In order to stay motivated and stick to a health and fitness regime I think it’s important to prioritise your health rather than the way you look. A lot of people get disheartened when they go on a diet or exercise programme and within a week they don’t notice the difference. It will take at least three weeks to notice a physical difference but within about two weeks you’ll start feeling better. A lot of people use celebrities as their motivation but when I did a 12-week programme I got out a picture of myself when I wasn’t looking or feeling great and I put it on my bathroom mirror. Every morning it was a reminder of what I didn’t want to go back to. It wasn’t that I was overweight – I was just very unhappy. Exercising and eating well makes you feel so much better. It’s more about giving yourself a better shot at living a healthy life rather than trying to get into size 10 jeans.
GA by Gemma Atkinson is available exclusively via www.gemmaatkinson.co.uk September 2018 www.yourhealthyliving.co.uk
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Your Wellbeing
THERAPY OF THE MONTH
Feldenkrais What’s it all about? Feldenkrais is an innovative movement method devised by Moshe Feldenkrais (1904–1984) a nuclear physicist, engineer and black belt in judo. This method enhances the communication between the brain and body by engaging in a detailed analysis of how to be wake and alive in your body in this moment. By exploring everyday functions like rotating, bending and reaching, students learn to increase efficiency by getting rid of unnecessary effort. Tell me more! The method has a twopronged approach: structured classes called Awareness Through Movement (ATM) and private individualised guidance known as Functional Integration. ATMs are verbally guided sequences that focus on attention, perception and imagination which, in turn, gives the nervous system information. The sessions are a feedback loop of brain, senses and the muscles. How does it work? Feldenkrais believed that by re-educating the body we also change our minds to the way we respond to the world around us. This is a practice of self-learning and being attentive to how you are in the moment and benefits everyone from those looking to improve their sports performance to those looking to find more ease in their everyday movements. More information: Nahid de Belgeonne is the founder and director of Good Vibes Studios, London. Good Vibes Studios offer a Feldenkrais class every Thursday 6pm with experienced teacher Jenny Hill. Visit www.goodvibesfitness.co.uk and www.feldenkrais.co.uk
Your
WELLBEING A COUNTRY HOUSE RETREAT
Headlam Hall is an authentic 17th century country house retreat in the scenic Durham dales of northern England. Standing in beautiful walled gardens and surrounded by its own rolling farmland, this historic family owned property is an idyllic rural retreat with a luxury spa and golf course. The spa is a place to relax, exercise and enjoy therapeutic benefits. It houses a 15m swimming pool, outdoor hydrotherapy spa pool, sun terrace, sauna, steam room and drench shower, luxurious changing rooms, fully equipped gym, exercise studio, treatment rooms, spa lounge with log-burning stove and a brasserie cafè. Find out more at www.headlamhall.co.uk
Treat yourself ! If you are looking to spend the day pampering yourself, look no further than the luxurious spa at Hoar Cross Hall. This Grade II listed stately home retreat in Staffordshire offers a range of tempting spa day offers, from a morning escape to afternoon tea and a twilight treat. The hotel itself pairs period style with modern luxury and boasts 96 bedrooms and suites along with an AA Rosette awarded restaurant. With 73 treatment rooms, the spa is one of the largest in the UK. Find out more at www.hoarcross.co.uk
AN IMMERSIVE EXPERIENCE Guests at Gainsborough Bath Spa will now be able to enjoy a crystal sound bath experience in the spa’s brand new meditation cave. During these private and group classes, pure quartz crystal bowls are played at different vibrational frequencies throughout the 45-minute sessions. These frequencies encourage Theta brainwaves to be emitted, creating the same state of brain activity as we experience during deep REM sleep and meditation, ensuring a total state of relaxation. The sessions will take place in the meditation cave – a stunning space adorned with hanging lanterns to create a warm and intimate atmosphere. For more information, visit thegainsboroughbathspa.co.uk
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The buyers’ guide to curcumin Everything you need to know about curcumin supplementation Why choose curcumin? Curcumin is the most important compound found in turmeric. Its therapeutic effects for health conditions are much better served using supplements because they are more potent than whole turmeric. For example, you can get about 500mg of curcumin in a supplement form (i.e. a capsule), but 1 tsp of turmeric powder will give you only about 50mg. Curcumin supplements include some of the essential oils found in whole turmeric, but they mostly include the curcumin compound. In order for the supplements to provide therapeutic benefits, they should contain at least 95% standardised curcumin for maximum benefits.
Bioavailable curcumin: super-absorbable, scientifically validated Curcumin literally scrubs the oxidative rust from cells, potentially preventing serious disease and supporting healthy inflammation response in chronic illness. It has been shown to stop cell deterioration. Curcumin arrests inflammation and its damaging effects, relieving inflammatory problems like arthritis, and eliminating the building blocks of cardiovascular problems, blood sugar imbalance and other diseases that have a foundation in chronic inflammation. However, while curcumin is a natural solution to ailments caused by inflammation, its benefits have been hampered by its poor absorption and availability to inflamed tissues. Bioavailable curcumin (BCM-95™) is produced with a unique and patented process that delivers a superior-absorbing curcumin formulation that is seven times more bioavailable than conventional curcumin extracts. Studies show that one 400mg capsule a day of BCM-95™ can provide curcumin blood levels equal to ingesting 2,500-2,800mg of commercially available curcumin supplements – with the curcumin remaining in the bloodstream almost twice as long as conventional supplements! The high antioxidant activity and anti-inflammatory action of bioavailable curcumin (BCM-95™) creates a powerful solution to enhance the body’s natural defence mechanism, supporting the entire metabolic function and building strong immunity from the inside out. With efficacy proven by extensive scientific and clinical studies, the formulation has no negative side effects, and is totally safe.
YHL promotion
Testimonials and quotes “Coyne Healthcare’s BioCurcumin with BCM-95 is rapidly becoming the bestselling curcumin and turmeric product in our Natural Health stores. The trial packs are giving our customers the chance to experience the reason why 4 million people take the BCM-95 standardised curcumin extract every day!” Julie Goodwin, owner of the Natural Health stores 4 Old Cross, Hertford, SG14 1RB (Tel: 01992 550101) and 36 Wigmores North, WGC, AL8 6PH (Tel: 01707 392020) www. naturalhealthwelwyn.co.uk and www. naturaltherapycentre.co.uk
“The health benefits from turmeric have been shown by scientific research to come from the curcuminoids and turmeric’s essential oils. As there is only a very small amount of these found in turmeric, it makes sense to take a standardised curcumin extract rather than a turmeric powdered product.” Shona Wilkinson, Nutritionist
Why choosing BCM-95™ is as easy as 1, 2, 3 1. Scientifically backed
BCM-95 is backed by over 40 published studies and over 14 years of research conducted around the world. This research has been published in high-impact-factor scientific journals. There are over 10 ongoing clinical trials at universities around the world. Why this matters: Well-designed studies conducted by universities provide scientific evidence.
2. Superior bio-availability
Multiple studies have proven superior bioavailable and bioactivity of BCM-95 in humans. BCM-95 is 7-10 times more bioavailable than standardised turmeric and curcumin 95% extracts. Why this matters: Research has shown poor absorption limits in the bioactivity of curcumin.
3. Purity
BCM-95 is 100% turmeric extract. It delivers the highest amount of curcumin and curcuminoids. BCM95 has not been adulterated (no carriers, excipients, additives, or bioenhancers, including perperine). Why this matters: Consumer reassurance of quality. Proven safety.
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n Scientific trials n Proven bioavailability n No artificial additives n S tandardised curcumin extract n GMO free
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23/08/2018 16:19
Your Health
&A
Your health
You asked: “Is fasting good for me?”
JAY BOLTON ANSWERS: “There are many ways to fast. Some people engage with it for religious reasons and others for health. Truth is, we all fast at some point, knowingly or unknowingly. To fast means to abstain from food and/or water for a period of time. We do this for the most part during work (unless you’re a food taster … yes we’re jealous of you), whilst playing sports (can competitive eating be classed as a sport?) or when we go to sleep after a hard day’s work (yes, people do sleep-eat as well as sleep-walk). The health benefits of fasting have been known for thousands of years and practised across the globe and across species. The body uses great amounts of oxygen, energy and water to digest food. When the body is sick we often lose our appetites – part of this is due to the body diverting some of its energy and resources to deal with the sickness. I’m sure we’ve all grimaced at least once at the thought of eating something whilst horribly ill in bed. Fasting when you’re not sick can give the digestive system a break, as well as allowing it to focus more on flushing out toxins and working on its usual body repairs. However, if you fast inappropriately or have underlying health conditions you could cause more damage than good. In short, fasting can be an amazing aid to health when done correctly. If you are interested in fasting, ensure you discuss it with your doctor first.” n Jay Bolton is the founder of Jay PlantPower, offering fitness training and wellbeing coaching in London. Follow him on Instagram: @jay_plantpower.
You asked: “What can I eat on-the-go to give me the energy to run a family and a busy job?”
You asked: “Are natural deodorants better for my health?” DR NICHOLAS KELLY ANSWERS: “If you are using anti-perspirants you may in fact be seriously harming your health. Aluminum chlorohydrate is found in most brands of antiperspirant. It works to shrink pores and block the perspiration but is small enough to be absorbed into your bloodstream. Deposits of this compound have been found in lumps taken from breasts, hence the NIH suggests avoiding anything containing it. There are all sorts of expensive natural deodorants available, but they don’t work as an antiperspirant and they have an odour all of their own. They can also irritate under the arms if you’re allergic to any of the ingredients. I suggest using a natural deodorant that contains potassium alum, which also works as an astringent, thus closing pores to avoid perspiration and killing the bacteria that cause the odour. I like the fragrance-free spray mist version because it’s the purest form of potassium alum you can put under your arms and the particles of alum are too large to be absorbed into your bloodstream.” n Dr Nicholas Kelly ND CNHP is a naturopath and the director of Au Naturel (UK) Inc. Visit solaray.co.uk
GEMMA HURDITCH ANSWERS: “Try a smoothie! Smoothies are a great way to increase nutrient intake. Since they are already macerated they minimally tax the digestive system. They make what you eat highly bioavailable, which means that nutrients reach your bloodstream quickly. Blenders that can pulverise carrots, beetroots and other harder fruits and vegetables are best. This is because for a sustaining snack it is preferable to consume the entire produce blended so you get the fibre, too. A regular juicer would give you the juice only. For a great high-nutrient smoothie which is modest in calories, try a green smoothie, three quarters of which is made up of mixed greens such as kale, spinach, celery, parsley and broccoli. The final quarter can be from low-glycaemic load fruits such as pears, apples or berries. Add some ice to your smoothie to keep well-hydrated. Coconut water can be a lovely sweetener to your greens. If you fancy something more filling or you’ve missed a meal, add a frozen banana and a teaspoon or two of raw nut butter to your smoothie. These will increase satiety and intake of good fats for sustained energy. Steer clear of caffeine and sugar-fixes which will give you a short-term boost only to bring you crashing down later.” n Naturopath Gemma Hurditch lectures at CNM (College of Naturopathic Medicine). CNM offers training in a range of natural health therapies. Visit www.naturopathy-uk.com
Email your questions to liz@jfnproductions.co.uk You can also write in with your queries: Your Healthy Living Q&A, JFN Productions, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, CB9 7BN. Facebook “f ” Logo
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Tree of Life
Organic Snacks Help keep your kids focussed the whole day through with Tree of Life Organic snack packs. These perfectly proportioned packs of fruit, nuts and seeds are great for dropping into lunchboxes ensuring that the kids stay energised and motivated until home time!
Available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockist. PG16,17 Q&A.indd 17
Making health easy
23/08/2018 16:20
Celebrity Health
“My menopause
journey”
Singer Michelle Heaton shares her own menopause story and offers some tips for coping with the symptoms
F
ormer Liberty X singer Michelle Heaton underwent an elective double mastectomy in 2012 and a hysterectomy in 2014 after discovering that she is a carrier of the BRCA2 gene mutation, which gave her an 85 per cent chance of getting breast cancer and a 40 per cent chance of getting ovarian cancer. As a result of the hysterectomy, Michelle went into surgical menopause at the age of just 34. Now aged 38, the mum of two shares her experience and the strategies she used to cope.
Did you take any natural approaches, for example dietary changes, taking vitamins or natural remedies? Michelle: Yes. I try and keep my carb intake low and I eat a lot of green veg and protein. I take a multivitamin and I also take Femarelle, a natural supplement aimed at women with the menopause. It’s unique in that there are three different tablets for the three stages of menopause, which I think is important. I will take all the help I can get and if it’s natural then that’s even better!
Tell us a bit about your own experience of going through the menopause. Michelle: Well, I think everyone’s experience is different – and it’s an ongoing thing. My initial symptoms were anxiety and depression and it took me a while to realise why I was feeling that way. Lately I’ve been suffering from insomnia, which is really tough. It affects your whole day and mood.
Do you try to follow a healthy diet? Michelle: Yes, I try to as much as I can. I live by the 80/20 rule. When I’m at home I eat healthily as it’s easier to when I can cook, but when I’m out for dinner or on holiday I’ll treat myself. I’ll choose healthier options, but if I want a dessert, a glass of wine or a pizza then I’ll have one!
What strategies did you use to cope with the physical and emotional symptoms? Michelle: I think my exercise routine really helps. Even if I only manage half an hour, I do something at least five days a week. I need it. I need the time for myself and to release the happy hormones! 18
What do you eat during a typical day? Michelle: I’ll start off with something protein heavy – maybe an egg white omelette. Nothing wrong with yolks but I tend to get my fat from the cheese I’ll add. For lunch I might have some chicken and vegetables – either as a salad or a stir fry – or what’s available if I’m working. For dinner I’ll maybe have some fish and vegetables,
or I’ll make a cottage pie and I’ll top it with mashed vegetables rather than potato. For a snack or after exercise I may have a protein bar mid-morning with a coffee. I like a glass of wine or two a few evenings a week. If I go out I love sushi. What advice would you give to other women who are going through the menopause? Michelle: I think it would be to learn that your journey will be different to others. Don’t feel that you can’t own your experience and learn how you deal with it best. Talk, talk and talk! Don’t keep in how you’re feeling. Let your family and friends know or speak to a helpline. Depression is a common symptom and can be like a cloud that just won’t leave. It’s something all women will go through if they reach that age – don’t be afraid or ashamed. I hope those days have gone where women didn’t feel they could talk about it! To find out more about Femarelle® and the #takingbackcontrol campaign, visit www.femarelle.co.uk
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Your Look
ECZEMA
SOS E
Expert tips for how to alleviate eczema naturally
czema is an increasingly common skin condition whereby the skin becomes itchy, red, dry and cracked. Unsurprisingly it can be very uncomfortable and distressing for sufferers. According to the National Eczema Society, one in five children and one in 12 adults in the UK have this condition. Claire Barnes, a nutritional therapist with Bio-Kult (www.bio-kult.com) explains: “Different types of eczema include contact dermatitis, which is a localised rash or irritation caused by contact with a specific substance, and atopic dermatitis, which is particularly common in infants, and causes the skin to become inflamed, dry and itchy. Sufferers often have periods where their symptoms are less noticeable, as well as flare-ups when symptoms are acute.” Claire adds: “Eczema is thought to occur due to an overactive immune system which is reacting to harmless antigens. There is also a susceptibility to eczema in people who already suffer from leaky gut – where germs, toxins and other substances can be absorbed into the bloodstream via a porous digestive tract. This can overwhelm the immune system, increasing the likelihood of further allergies.” We spoke to the experts to find out
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some of the best natural ways to tackle eczema.
Know your triggers
Keeping a food diary will help to identify and remove dietary triggers which are causing symptoms. “The main allergens in eczema appear to be milk, eggs, peanuts, fish, soy, wheat, citrus, and chocolate,” says Claire. “Avoid high inflammatory foods such as animal products and certain oils high in omega-6 fats, and replace with more anti-inflammatory foods such as cinnamon, ginger, rosemary and garlic.”
gut flora which appears to promote an immune environment which is more susceptible to allergies.” “You must heal the gut in order to clear the skin,” says Shann Jones, director of Chuckling Goat (www.chucklinggoat. co.uk). “We get amazing results by using a powerful probiotic called kefir, ideally made from goat’s milk and real kefir grains, that has the ability to repopulate the gut with beneficial bacterial. Kefir helps to resolve autoimmune issues like eczema, as well as the allergies, hay fever, food intolerance and IBS that often accompany it. Our protocol combines drinking the kefir daily, while also applying it to the skin in the form of kefir soaps and lotions – so you’re healing from the inside and outside at the same time.”
Heal your gut
“There is good evidence to suggest that multi-strain live bacteria supplements with prebiotics are useful in treating eczema,” says Claire. “Eczema has been associated with an imbalance in the
Make time to relax
“Many sufferers might find that they experience an eczema flare-up during stressful and chaotic periods, which is further substantiated by studies that show many skin conditions flare up at times of
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Your Look Bathe with Dead Sea salts
stress,” explains leading dermatologist Dr Daniel Glass from The Dermatology Clinic, London. “Taking time to relax may help to prevent a flare-up and wearing gloves or keeping nails short will prevent you from making a flare-up worse by damaging the skin when you scratch.”
Try taking omega-3
“Taking omega-3 fish oil for eczema can help keep flare-ups at bay,” says Melanie Lawson, founder of Bare Biology (www. barebiology.com). “Omega-3 has been proven to help reduce the inflammation in the body that leads to itching, while the essential fatty acid EPA can help ‘waterproof’ skin cells by bolstering their membrane, keeping skin moisturised from the inside out. A study published in the
“It has been found over the years that skin conditions such as eczema benefit from Dead Sea salt bathing as the minerals are easily accessible to the skin in a bath and the cells can absorb the minerals,” explains Karen Davis, the Salt Chemist at Westlab, (westlabsalts.co.uk). “Dead Sea salt has a high mineral content including magnesium chloride, potassium chloride, sodium chloride and calcium chloride. Lack of magnesium causes inflammation in the skin, irritating skin further and creating the urge to itch and worsen the eczema. People who suffer from eczema need to keep the skin barrier as healthy as possible to prevent a flare-up. Dead Sea salt helps the skin improve its barrier function and this improves the skin texture.”
British Journal of Dermatology saw an 18 per cent improvement in patients given omega-3 supplements after just eight weeks.”
Love your liver
Look to plants for relief
Bitter herbal remedies can help with liver function which, in turn, can help skin conditions such as eczema. “Things like dandelion and nettle work well and can be taken in a tea form too – one to two cups per day,” says nutritionist Rick Hay (www. rickhay.co.uk). “Staying with the liver theme, the mineral selenium can also help as it has such good antioxidant properties. Olive leaf extract and grape seed extract are two other botanicals that help with both liver and skin function.”
“Avoid sulphate detergents and try soaps made with plant oils that are rich in natural, moisturising glycerine,” advises Abi Weeds, co-founder of organic skincare brand Odylique. “The plant kingdom offers an exciting menu of relief for eczema sufferers. Chickweed, calendula and chamomile, used in the right concentration, have the ability to calm itching and inflammation. Aloe vera is also helpful for the symptoms of eczema.”
No.1 in Australia: Hope’s Relief
Intensive Dry Skin Rescue helps soothe and heal itchy, dry skin prone to eczema, psoriasis and dermatitis. Tell me more! Developed over 35 years of research by naturopaths, Hope’s Relief is an effective, clinically proven natural alternative to steroid creams and other medicated treatments and suitable for long term use on skin prone to eczema. Safe for newborns upwards. How much? £17.49 for 60g. Available from? Independent health stores and pharmacies, Wholefoods, Revital, Panacea and As Nature Intended. Visit www.hopes-relief.com
You`ll
What’s this? Allergenics is a range of cosmetic
emollient products suitable for those prone to dry, itchy skin conditions to help moisturise, soothe and protect sensitive skin. Tell me more! The main ingredient is naturally sourced aloe vera, which has soothing, moisturising and hydrating properties. Allergenics cream provides a unique soothing, softening and protective action against external irritants. Available from? All good health food shops. Visit www.optimah.com
Great buys at your health store
For eczema
Kickstart your skincare regime: with Green People’s Daily Essentials Starter Pack.
Tell me more! Good skin starts with a good routine. Discover the benefits of a
daily, organic skincare routine with this trio of skin-balancing treats. Green People’s Daily Essentials Starter Pack includes a 30ml Gentle Cleanse & Make-up Remover, 30ml Fruit Scrub Exfoliator and a 10ml Day Solution Cream SPF15. Naturally free from parabens, alcohol, petrochemicals, emulsifiers and synthetic fragrance, it’s ideal for people prone to eczema. How much? £17 for three skincare treats. Available from? Independent health food stores or www.greenpeople.co.uk 22
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Buy One Get One FREE
BUY ONE GET ONE FREE In-store for the whole of September and October
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Your Health
Term time
tips Expert tips for ensuring a healthy, happy return to school
R
eturning to school after the summer holidays can be a nerve-wracking time for both children and parents. Added to that, many youngsters find themselves coming down with coughs and colds as they get back into the school routine. Here we spoke to various natural health experts to get some advice for how to make the transition back to school smooth and easy for everyone involved.
Establish a good routine “Establishing a routine before your child starts school, such as waking up, dressing independently and having meals and snacks on ‘school time’ as well as trying on the school uniform will all help first day nerves,” says Dr Maite Ferrin, consultant psychiatrist at Re:Cognition Health (www. recognitionhealth.com). “Create a calm household routine with early bedtimes and stress-free mornings. Children who aren’t well rested or don’t have enough sleep 24
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Time to welcome back routine Supplement their morning routine with good bacteria clinically trialled in infants and school-aged children. Available from independent health food stores & pharmacies nationwide.
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Your Health
won’t have the internal resources to cope with stressors and anxiety and they are more likely to struggle during the school day than children who have rested and slept. Early bedtimes are essential so that children can deal calmly with the morning rush and with the rest of the day.”
Stimulate their brains
Set some goals
“Review the previous year and set goals for the new one,” suggests Maryhan. “What did they enjoy and do well at school last year? What have they learnt about themselves, and what might they want to do differently? If this is your child’s first school year then what would they like to be able to do and feel about school by the end of their first year?”
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Identify their worries
Check in with them
“Communication is key so firstly see if you can identify what may be worrying them,” says Dr Galbraith. “Sometimes simple things like not knowing where the toilets are, or not knowing who they will be sitting next to can cause anxiety, so provide as much accurate information as you can. Check if there is an opportunity for the child to meet their new teacher or have a peek in their new classroom. Failing that, you could have a word with their teacher prior to the first day, so that they are aware of their nerves and can support them.”
“The return to school can lead children to worry about their new environment,” says Dr Victoria Galbraith, a registered psychologist with expertise in psychological therapy for children and adults (www.drvictoriagalbraith.co.uk). “If you think your child may be feeling anxious, take the opportunity to check in with them and allow them the space to tell you what’s on their mind. If your child isn’t forthcoming with their fears and anxieties, then look out for changes in behaviour, for example, your child may be more withdrawn or may be acting differently to usual. Anxiety can manifest physically, so keep a look out for complaints of nausea, headaches, stomach ache, disrupted sleep or difficulty falling asleep.”
Give them reassurance
“Little reminders of home such as photos of the family, pets and toys as well as little post-it notes of pictures or motivational
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“Get their brains all fired up and ready again by doing a little bit of light work each day across the last couple of weeks before school starts,” suggests Maryhan Baker of Kensington Mums (www. kensingtonmums.co.uk). “I’m not keen on children doing workbooks in their holidays so promote literacy through reading together, handwriting from writing thank-you letters, or shopping lists and numeracy through budgeting for the weekly food shop or giving them a budget for a family day out.”
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Your Health
Key vitamins and minerals
“Some of our key immune-boosting vitamins and minerals can often run the risk of becoming depleted in children, particularly if they struggle to consume a healthy and varied diet,” says Keeley Berry, BetterYou’s in-house nutritional expert. “In an ideal world, we would always get our vital nutrients from our diet, but for some it can prove tricky and supplementation can help to plug the nutrient gap left behind.” Here are Keeley’s top vitamin and mineral suggestions for children:
Vitamin D
wishes can all act as a reminder of home and ease anxiety,” says Dr Ferrin. “Tell your child you will be thinking of them and give reassurance that their teacher will contact you if something is not right.”
Look after their gut health
“At school, children are in close contact with each other and their less mature immune systems mean they’re susceptible to picking up infections,” says Hannah Braye, technical advisor and nutritional therapist with Bio-Kult (www.bio-kult.com). “Rather than addressing symptoms when they occur, remedies that support healthy immunity from the inside are the best preventative strategy. Over 70 per cent of immune cells are located in the lining of the gut and supported by a vast array of bacteria. Studies show that live bacteria supplements may help prevent common respiratory and digestive infections in children attending day care and school.” Hannah suggests supporting children’s gut health with live bacteria supplements. She adds: “Introducing traditionally fermented foods, such as live plain yogurt for breakfast or sauerkraut on top of homemade burgers, is also a tasty way to encourage healthy gut bacteria balance.”
Support their immunity
“Children are very prone infections, such as glue ear, tonsillitis, bronchitis and the common cold,” says BioCare Clinical Nutritionist Beth Morris (www.biocare.co.uk). “Certain factors can make children more vulnerable to infection such as nutritional deficiencies, low gut bacteria, stress and disrupted or lack of sleep. An easy place to start is food! Ensure a healthy diet with plenty of good quality protein, eating three meals a day (don’t forget breakfast!) healthy fats, antioxidants and vegetables. Then, targeted supplementation with a specialised children’s multinutrient, omega-3 and additional immune supportive nutrients and botanicals including elderberry, zinc and vitamin C could be beneficial. This will help to optimise their baseline nutrition status, immune defences, memory and concentration, and provide the foundations for supporting overall health alongside good food.” 28
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During autumn and winter, the NHS and Public Health England advise that children over the age of one consume at least 10µg (400IU) vitamin D as the sun isn’t strong enough in the UK to produce vitamin D, and those who have a higher risk of deficiency are advised to supplement all year round. These recommendations have come from the Scientific Advisory Committee on Nutrition (SACN) following its review of the evidence. Vitamin D plays an integrative part to keeping the immune system functioning and promotes protective immunity, so deficiencies can often lead to an increased susceptibility to infections.
Selenium
Selenium also has proven benefits when it comes to immunity and is one of the micronutrients that is often overlooked. Due to our intense farming within the western community, soils become depleted and the vegetation we eat lacks this immuneboosting mineral. Supplementation of this nutrient may be beneficial in enhancing immune response to help ward off invading pathogens.
Magnesium
Magnesium is used by the body to initiate over 300 reactions that keep us healthy and functioning. Depletion in this mineral can often manifest in many conditions including a sub-optimal immune system. Magnesium is an important co-factor for the formation of antibodies, and depletion in this mineral may decrease the body’s natural defence system. In addition to its immune benefits, magnesium is essential for sufficient sleep and rest, so our bodies can replenish as we sleep. Without quality sleep, children can struggle to have steady energy throughout the day and maintain levels of concentration whilst at school.
Vitamin B12
Getting children back into a bedtime routine after the school holidays should be tackled gradually to avoid upsetting the sleep-wake cycle which can leave children tired throughout the day. To help with this, an extra boost of vitamin B12 in the morning can help increase energy levels and sustain them throughout the day. This is because B12 is a co-factor for energy metabolism as it aids the body in converting food into glucose.
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Back to school
YHL promotion
special
No sooner do the children head back to school after the summer break, they seem to pick up one type of lurgy or another. Here we look at some of the natural ways to protect both you and your children from the back to school bugs bonanza!
Getting the most from food With the ongoing debate into the nutritional quality of school meals, it’s even more important that children extract the most from their food. A new study conducted on BioStrath (Strath) has shown remarkable results on the uptake of nutrients in the digestive system. The scientifically accepted in vitro study demonstrated that when Strath liquid or tablets were combined with vitamins and minerals, the level of bioavailability increased by up to 10 times. Previous studies on Strath have demonstrated that children perform better and lose fewer days from school when taking a daily dose of this product.
Tummy troubles Tummy upsets can spread like wildfire amongst children, so be prepared with Silicea gastrointestinal gel sachets. Silicea gel is suitable for all the family and binds with bugs in the stomach like a sponge to reduce the severity and length of a tummy upset. Simply add a sachet to any drink.
Get protected – not infected Developed following the H1N1 flu epidemic, ImmunPRO contains a special plant extract which creates a barrier in the throat to prevent bacterial and viral infections. Studies have demonstrated that the cistus plant extract can be as effective as the flu jab at preventing illness, and with its purely physical action the bugs can’t build a resistance to it!
Bee prepared To sooth a cough or sore throat, there’s nothing more delicious than the new Fortuss cough syrup from Otosan. Made with a healthy dose of manuka honey and soothing herbs, Fortuss cough syrup will soothe a painful throat and help with a dry or chesty cough naturally. It’s also suitable from one year of age, so one bottle is all you need for the whole family.
All products featured on this page are available from your local independent health store. If they don’t have them in stock they can be ordered for you. Follow us on Twitter: @YHLMag
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November 2017 www.yourhealthyliving.co.uk
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You’ll Love for children’s health
You`ll Great buys at your health store
Try this! Optima Junior Multi Plus is a balanced multivitamin and mineral complex formulated specially for children aged two and over. Tell me more! These tasty wild strawberry and vanilla-flavoured one-a-day chewable tablets help provide essential nutrients for children during important periods of rapid growth. They are free from sugar, salt, yeast, gluten, wheat and dairy and formulated without the use of preservatives, flavours or artificial colours. Available from? All good health food shops. Visit www.optimah.com
For children’s health What’s this? These Yummy Greens
Chewable Tablets are the new supplement for kids with not so perfect diets. Tell me more! The formula includes a unique combination of organic wheat grass, barley grass and alfalfa, plus chlorella, spirulina and kelp, all in one delicious fruit punchflavoured chewable tablet specifically formulated for kids. Available from? Independent health stores. Visit www.solaray.co.uk
Try this! For the younger members of your family, try Salt of the Earth’s Rock Chick: Sweet Strawberry. Why is it so good? This natural deodorant spray offers long-lasting protection from body odour, with a subtle, fruity fragrance. Gentle on skin and suitable for ages 6+, Rock Chick inhibits the growth of odour-causing bacteria, without using synthetic chemicals. The product is approved by the Vegetarian and Vegan Societies. How much? £5.99 for 100ml. Available from? Independent health food stores and pharmacies and online at www.crystalspring.co.uk
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Did you know? New school year stress could upset the balance of a child’s gut microflora, depleting their immune system and increasing susceptibility to colds and flu. Tell me more! Multi-strain live bacteria supplements such as Bio-Kult Infantis have been shown to significantly reduce frequency and severity of common colds commonly picked up in play groups. How much? £12.31 for 16 x 1g sachets. Available from? Passionate retailers. Visit Bio-kult.com
Have you tried? AQUA Carpatica Kids Still Natural Mineral Water. Why is it so good? Naturally pure with virtually no nitrates, very low in sodium and mineral content, it is the ideal water for children. The colourful bottle has a sippy cap with a silicone valve especially designed for little hands: it automatically seals between sips to ensure no spills. Available from? Independent health food stores and Whole Foods. Visit www.aquacarpatica.co.uk
What’s this? Award winning Helios ABC is
a homeopathic combination remedy with a long history of traditional use for childhood fevers and earache and teething pains in babies and toddlers. Tell me more! ABC comes in organic sucrose pill form in an easy-to-use singledose dispenser. How much? £6.25. Available from? Health food shops and directly from Helios. Visit www.helios.co.uk
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Join our social club
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3 8
Back to school with... 7
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Bio-Kult Infantis - the ideal choice for babies, toddlers, infants and young children.
After more back to school healthy tips? Follow us @YHLmag on social for more natural ways to keep your kids healthy this term.
• Healthy lunchbox ideas • All the vitamins and supplements they need • Boosting immunity to reduce infections
7 live bacteria strains proven to survive the high acidity of the stomach Omega 3 Vitamin D3 Preplex Non-GMO and gluten-free No artificial colours, flavours or preservatives No refrigeration needed
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Ask your healthcare professional or pharmacist for more information, or buy online.
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@bio_kult
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23/08/2018 16:22
Your Health
Did you know?
Unlike food, organic beauty is an unregula ted industry which mean s that a brand can ma ke organic claims which may not be true. The term “greenwashing” has been coined to refer to potentially misleading marketin g messages and unfor tunately within the personal ca re and cosmetics ind ustry greenwashing is rife . If you are looking to buy organic beauty produ cts, look for the logo of a recognised certificati on body like the Soil Association or CO SMOS to ensure you’re gettin g the real deal.
Try organic! Why everyone should join in with the Soil Association’s Organic September campaign
T
his month sees the return of Organic September, the Soil Association’s campaign to raise consumer awareness of organic living and to encourage people to find, try and buy organic products. Throughout the month, shops, farms and producers will be encouraging the public to join them and experience what it means to be organic, showcasing how easy it is to shop and cook with organic ingredients, as well as highlighting the wealth of produce available from supermarkets and independent retailers. Organic September has been perfectly timed to see some of Britain’s most popular everyday fruits and vegetables coming into season such as apples, blackberries, pears and plums while
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The highest standards
vegetables include beetroots, carrots, field mushrooms, kale, leeks, lettuce, potatoes, pumpkin and squashes, sweetcorn, tomatoes and watercress. However, it is not only fruit and vegetables that are organic – it’s the full shopping basket. This year alone, over 1,000 new products were certified by Soil Association Certification, from wine and cheese to tea, chocolates and hot cross buns!
Having a Soil Association accreditation means that whenever you see the organic symbol on a product you can be sure what you buy has been produced to the very highest standards. It means fewer pesticides, no artificial additives or preservatives, the highest standards of animal welfare and no GM ingredients. Organic has a fully traceable supply chain right back to the farm. It’s inspected at every stage of the process meaning you really can know what’s in your food and how it has been produced. Clare McDermott from Soil Association Certification, the UK’s leading organic certification body said: “Organic September is all about raising awareness that organic is food as it should be, while showcasing the huge number of organic products that are now out there. Small changes can make a huge difference.
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Affordable organic essentials.
ORGANii is available from health shops, independent pharmacies and online.
www.organii.co.uk
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Your Health Choosing organic means helping protect our vital wildlife and reducing your exposure to potentially harmful pesticides and chemicals. Demand for more organic food means more organic farms. More organic farms mean more wildlife and more animals raised to the highest welfare standards.”
Dates for your diary
Throughout September there will be numerous events taking place up and down the country, making it easy for anyone and everyone to try organic. Highlights of Organic September include: n 8 to 9 September: Go! Organic Festival, Battersea Park, London. n 15 September: Organic September Saturday, a day when independent retailers will open their doors and offer samples, tastings and talks to showcase their organic fare.
Did you know?
Organic facts and figures
Organic can sometim es be more expensive – but not every time. Staples like pulses, pa sta, rice and wholegrains are often the same price . Buying directly from farmers or through box scheme s helps too. Eating organic ca • The Soil Association has seen n be achievable for ev eryone by planning meals in ad a significant increase in the vance, eating less bu t better meat, or trying differe nt, cheaper cuts of me number of people buying organic at and seasonal ingredients. When organic does co food over the past five years and st more, you’re paying for the extra care org the market grew 7 per cent in 2016. anic farmers place on the environment and • On average, plant, insect and bird life animal welfare.
is 50 per cent more abundant on organic farms. Organic farms are also home to 30 per cent more species on average.
• Over 1,000 new products were certified by Soil Association Certification in the last six months including nut butters, superfoods and nutritional products, seaweeds and sea vegetables.
n 22 September: Daylesford Harvest Festival.
5 reasons to go organic
n 23 September: Organic Open Gate Sunday.
1. Fewer pesticides: Almost 300 pesticides can routinely be used in non-organic farming. Many of these remain in the food we eat, despite washing and cooking. 2. No artificial colours and preservatives: Hydrogenated fats and controversial artificial food colourings and preservatives are all banned under organic standards. 3. Always free range: Organic means the very highest animal welfare as standard. 4. No routine use of antibiotics: Organic means healthier animals raised without the need for routine or preventative use of antibiotics. 5. No GM ingredients: GM ingredients and crops are banned under Soil Association standards.
The Soil Association has produced a starter pack to help food lovers learn more about organic, featuring lots of great discount offers from organic brands, plus hints and tips for going organic, recipes, an events calendar, competitions and more. Visit www.soilassociation.org/organicseptember 34
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visit us at www.biona.co.uk @bionaorganic
PG32-37 ORGANIC+SHOWCASES.indd 35
@BionaOrganic
Biona Organic
23/08/2018 16:24
You’ll Love for organic september
What’s new? MicrOrganics® is proud to introduce Organic Uberfood™. This is a unique superfood mix which can be used by all age groups and lifestyles to boost their nutrient intake. Tell me more! It boasts some of nature’s finest sources of plant-based protein, fibre, vitamins, minerals, antioxidants and other micronutrients. How much? £24.95 for a 30-day supply. Available from? Independent health food stores. Visit www.bestcare-uk.com
You`ll Great buys at your health store
For organic September
What’s this? Natures Aid Ultimate
Superfoods Powder combines 31 of the world’s best organic superfoods, including fruits, vegetables, greens, mushrooms and bio-active enzymes. Tell me more! Boasting an array of phytonutrients and antioxidants, plus vitamins, minerals and amino acids, this powder provides a convenient way to supply your body with the nutrients it needs to help maintain optimum health. How much? £21.45 for 150g. Available from? Independent health food stores. Visit www.naturesaid.co.uk
A versatile product! Optima Organic
Raw Virgin Coconut Oil can be used all over the body as a lusciously nourishing and moisturising beauty treatment. It may also be used to replace oil or butter in cooking, baking, as a spread and in smoothies. Tell me more! Raw Virgin Coconut Oil solidifies below 24°C, but above this temperature it will turn to liquid. This is a natural characteristic due to its fatty acid profile and does not affect the quality or integrity of the product. It is safe and healthy to use in either state. Available from? All good health food shops. Visit www.optimah.com
Try this! Wilde Nuts Cocoberry Crunch Granola is a delicious, tangy take on the original Wilde Nuts grain-free granola. Why is it so good? The sunflower seed base, delicious cranberries and goji berries are what makes this granola truly special. Eat this in the morning or throughout the day to get the perfect protein kick to keep you going. How much? £5.99 for 350g. Available from? Independent health food stores, Planet Organic and Whole Foods Market. Visit www.wildenuts.com
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You’ll Love for organic september
Have you tried? Alara Scottish Oats Gluten Free Organic Porridge. Why should I try them? Alara’s rebranded range of products features a pioneering home compostable film bag, made of natural plant-based ingredients. This is an innovation that emphasises their new Delicious and Sustainable branding. Tell me more! Catch Alara at the Go! Organic Festival this September at stand 342, where they will be showcasing their new organic range. Available from? Independent health food stores. Visit www.alara.co.uk What’s this? Fish4Ever Wakame Tuna Paté is a spreadable gourmet paté.
Tell me more! High quality, sustainably
What’s this? Garden of Life Mykind
Organics Vitamin D3 Spray is a certified USDA organic and non-GMO verified wholefood vegan D3, in its most active and bioavailable form. One convenient spray daily provides 1000iu of plant-sourced lichen, in a base of fat-soluble organic omegas from cranberry seed and pumpkin seed oils, for optimum absorption. Tell me more! This bespoke vitamin D3 provides a pure formula, flavoured with organic vanilla, that is entirely free from synthetic nutrients or artificial additives. Independently certified vegan, gluten-free and kosher. Available from? Independent health food stores. Visit www.kijaniliving.com
sourced tuna is combined with the superfood benefits of fresh harvested organic wakame seaweed in this home-made style recipe. Full of taste and a great texture! Wakame is a fantastic source of vitamins and minerals, including calcium, iron and vitamin C. Available from? Independent health food stores, Whole Foods and Planet Organic. Visit Fish4ever.co.uk
Try this! Om Lion’s Mane. Why is it so good? Formulated by an expert
mycologist with over 30 years of experience, Organic Mushroom powders are the leading producers of pure, fresh, certified organic medicinal mushrooms. While the quality is exceptional, they also produce holistic blends instead of extracts by using both the mycelial biomass and the fruiting body of mushrooms. Tell me more! OM Lion’s Mane is a non-GMO mushroom, fermented on a bed of gluten-free organic oats, offering an array of nutrients and well known for its action on cognitive health. Available from? Independent health food stores. Visit www.kijaniliving.com
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PG32-37 ORGANIC+SHOWCASES.indd 37
Did you know? Biona Organic Raw Virgin Coconut Oil has been awarded a 2018 Great Taste Award for its smooth and creamy texture. Tell me more! This popular oil is cold-pressed from the flesh of organic coconuts and hasn’t been refined, bleached or deodorised in any way, retaining all of its natural goodness. How much? £7.99 for 400g. Available from? Independent health food stores. Visit www.biona.co.uk
September 2018 www.yourhealthyliving.co.uk
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Your Instore Advisor
HERE TO
HELP
Independent health store advice on natural ways to boost energy levels
W
Natural alternatives In terms of foods to avoid, I would recommend steering clear of processed foods and too much sugar. Making your own food from scratch is the best way to ensure a healthy diet. Many people rely on coffee to give them an energy boost and my advice would be to avoid instant coffee, and opt instead for good quality, organic coffee made from whole beans that you grind yourself. Some people cannot tolerate caffeine and should therefore avoid it, but good quality coffee comes with potentially some health benefits. The important thing is to avoid getting hooked on tea or coffee as stimulants. Guarana is a good natural alternative to stimulants such as caffeine. If you are feeling tired and need a boost it can give you a lift but without the shakes that you can get from drinking too much coffee. In terms of supplements, CBD or cannabidiol, can be highly beneficial to energy levels. We have found that the water-based variety can be amazingly energising, especially for people suffering with fibromyalgia and ME. One last thing to bear in mind is that fatigue is a classic symptom of thyroid issues, so it is worth getting that checked out to rule out any problems.
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 Nick Tofalos, an osteopath and owner of Garstang Health Food Store in Preston.
e find that a lot of our customers come into the store asking for advice on how to improve their energy levels. As an osteopath this is also a common problem among my patients. One of the first things I ask my patients is, “What are your energy levels like?” It’s unusual for people to tell me that they are good! High stress, poor nutrition and sedentary lifestyles all contribute to energy level problems. Even if you have a lot of stress in your life, if you have good nutrition you should have abundant energy. The most important meal Most people tend to start their day by eating breads, grains and cereals, and that’s what begins the rollercoaster ride of blood sugar levels and poor energy. It’s vital to start the day right by eating a healthy breakfast in order to ensure that your blood sugar is balanced for the rest of the day.
We’ve been misled into thinking that cereals and grains should be a staple part of our diet. We should really be eating a combination of good fats, lean protein and good quality carbohydrates from vegetables. Sources of good fat include high quality grass-fed meat, butter, olive oil, hemp seed oil, flax seed soil and coconut oil. Ensuring that you eat a good source of protein with every meal will also ensure good energy levels. The other part of energy production is movement. The modern lifestyle is such that most people spend their day either sitting in a car or at a desk and this causes what I call inertia – a lack of movement. People end up feeling tired from actually doing nothing! Our bodies thrive on movement and the general advice is to aim to get at least half an hour of exercise each day. That could be as simple as walking. Going for a walk half an hour after eating a meal is a great way to aid digestion.
Garstang Health Food Store Garstang Health Food Store is located on the High Street in Garstang, Preston, and has been established since 1971. Nick Tofalos used to work as an osteopath at the natural therapy centre next door and took over the ownership of the store along with his wife when the previous owners decided to retire. He says: “We have very loyal customers from the local area and also from far and wide.”
Nick is a fan of Your Healthy Living because: “It provides sensible, expert advice on a broad range of natural health topics.”
You`ll Great buys at your health store
For natural energy 38
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What’s this? OatWell is high in oat beta-glucan – a soluble dietary fibre proven to lower cholesterol within weeks.
Why should I try it? Just one serving guarantees the daily
amount of oat beta-glucan needed to reduce cholesterol – equivalent to three bowls of porridge! Try the versatile OatWell Original Powder (RSP £24.99 for a 28-day supply) in smoothies or on top of porridge, or OatWell™ Crispy Hearts cereal pieces – perfect for breakfast or as a snack. (RSP £7.99 for 7-day supply). Available from? Independent health food stores and Holland & Barrett. Visit www.oatwell.co.uk Facebook “f ” Logo
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The UK’s first
Iron
Oral Spray Fast, effective iron absorption, without the discomfort.
Available in all good health stores, pharmacies and online at betteryou.com
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23/08/2018 16:24
Your Body
Let's
HIIT the park
High intensity interval training is a simple and effective way of getting fit, says Stephanie Hazelwood
H
igh-Intensity Interval Training is a quick, effective and enjoyable way of maximising your fitness programme to gain big benefits, fast. The following 20-minute full body HIIT workout aims to burn calories, boost your cardio capacity, increase balance and strengthen your core. If the weather is good, you might want to try it in your local park. The routine is broken into several exercises and to be performed twice, excluding the one-minute warm-up, which is to be done once. The duration of each exercise and rest time varies accordingly: 1. WARM UP – Gentle jog Duration: 1 minute. Rest: 30 seconds 2. High knees Duration: 30 seconds Rest: 30 seconds • Align your feet hip-distance apart, keeping your spine straight. • Engage your core and keep your chest lifted. • Raise your arms just above the belly button, keeping your palms facing down. • Quickly lift your left knee up to meet your left hand and bring it down immediately. Follow this movement with your right knee. • Repeat this as fast as you can for 30 seconds. 3. Squats Duration: 1 minute Rest: 30 seconds • Stand with your feet hip-distance apart, turning your feet to a 45-degree angle and keeping your spine straight. • Bend from the hip, dropping the knees down as if you are about to sit on a chair. • As you hit your lowest point, push the floor away to lift your pelvis up back to a standing position.
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• Remember to keep the chest high and not allow for the knees to go beyond the sight of your toes. 4. Walking lunges Duration: 1 minute Rest: 30 seconds • Stand with your feet hip-distance apart, keep your spine straight and your core engaged. • Take a large step forward with your right leg and lower the knee down to a 90-degree angle. • As you lift-up, take another large step forward with your left leg falling into another lunge with the left knee. • Remember to keep your bent knee directly over the ankle, ensuring that you can constantly see your toes. 5. Burpees Duration: 30 seconds Rest: 30 seconds • Stand with your feet shoulder-width apart. Lowering down into a squat, place your hands directly in front of you on the floor and jump your feet back, leaving your weight in your arms. • In your plank position, jump your feet back so they land back behind your hands. Reach your arms over your head as you then jump into the air. • As you land, prepare to do the exercise again, continuing quickly for 30 seconds. 6. Single-leg bicycles Duration: 1 minute Rest: 30 seconds • Lie face up with both legs straight out in front of you. • Engage the core, lift your shoulder blades off the ground and bring your hands to your ears. • Twisting your chest, bring your left knee in and your right elbow to meet it. • As you untwist and extend your left leg straight, bend your right knee in and repeat the motion on the other side. 7. Plank Duration: 1 minute Rest: 30 seconds • Come onto your hands and knees, keeping your shoulders above your wrists and your hips above your knees. • Engage the core and extend your legs out behind you. • Keep your hands facing forward and your chest in line with your shoulders. • Avoid your glutes dropping, aiming to stay in a straight line. The wonderful thing about a HIIT workout is that it never gets boring. You can switch it up, alter the timings and change the location dependent on your needs! Facebook “f ” Logo
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MODEL, RENOVATOR, HEALTH ENTHUSIAST AND VITAL AMBASSADOR.
100% natural PEA PROTEIN
Low calorie, low carb, fat burning protein Non-bulking & high protein per serve Assists in muscle recovery after exercise g 1k in e bl la ai av w no rs ou av Fl L AL
PG40,41 BODY.indd 41
vitaleveryday.com
23/08/2018 16:25
Your Food
good
Add a health boost to your meals with these natural superfoods
Blueberries...
SIMPLE SEED MUESLI WITH NECTARINE AND BLUEBERRIES
SERVES: 1 INGREDIENTS • 40g/1½oz/heaped/⅓ cup rolled oats • 1 tbsp sunflower seeds • 1 tbsp pumpkin seeds • 1 tbsp dried blueberries • 80ml/2½fl oz/⅓ cup low-fat bio yogurt • 1 nectarine, pitted and sliced METHOD 1. Heat a frying pan, add the oats and seeds and dry-fry for about 5 minutes until the mixture is light brown and crisp, stirring constantly. Tip into a bowl and leave to cool. 2. Stir in the dried blueberries, then top with the yogurt and nectarine slices and serve.
...are full of potent phytochemicals called anthocyanidins. They are regarded as an immune-boosting superfood, thought to protect against cataracts, glaucoma, varicose veins, haemorrhoids, heart disease and cancer.
Oats...
...are a good source of energygiving carbohydrates and are also high in B vitamins and vitamin E and the minerals calcium, magnesium, iron and zinc.
Pumpkin seeds...
...are rich in zinc, which is important for normal growth in children, healthy sexual function and the immune system. They also contain vitamin E and the minerals iron, copper, manganese and magnesium.
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Super Seedy Organic Granola Bars Ingredients
135g Tree of Life Organic Porridge Oats 60g Tree of Life Organic Flaked Almonds 175g Tree of Life Organic Pitted Dates 2 Tbsp Tree of Life Organic Sesame Seeds 2 Tbsp Tree of Life Organic Pumpkin Seeds
Directions
2 Tbsp Tree of Life Organic Linseeds 2 Tbsp Tree of Life Organic Hemp Seeds 75g organic agave syrup 75g organic almond or peanut butter
Toast the oats and almonds in the oven (175oC) for 13-15 minutes or until slightly golden brown. Whizz the dates in a food processor until finely chopped. Place oats, almonds and dates in a large mixing bowl, add seeds and set aside. Warm almond butter in a small saucepan over low heat. Add oat mixture, breaking up the dates to disperse throughout. Use a spoon or your hands to thoroughly mix. Transfer to an 8Ă—8 dish or other small pan lined with cling film or greaseproof paper so that the mixture lifts out easily. Cover with cling film and press down with something flat, such as a book, to get it really packed tight. Chill in the fridge or freezer for 15-20 minutes to harden. Remove from dish and chop into 10 bars. Store in an airtight container for up to five days.
Available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockist.
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Making health easy
23/08/2018 16:25
Your Food
THAI-SPICED BROCCOLI, SPINACH AND CAULIFLOWER SOUP
Garlic...
SERVES: 4 INGREDIENTS • 3 garlic cloves, crushed • 2 tsp grated fresh root ginger • 2 tsp Thai green curry paste • 2 tbsp sunflower oil • 1 .25 litres/2 pints/5 cups vegetable stock • 3 20g/11oz broccoli, cut into small florets • 3 20g/11oz cauliflower, cut into small florets • 3 20g/11oz spinach, tough stalks discarded • 4 tbsp creamed coconut • S alt and freshly ground black pepper • S liced red chillies, to scatter METHOD 1. Gently fry the garlic, ginger and green curry paste in the oil for about 1 minute. Add the stock, broccoli and cauliflower, and bring to the boil. Reduce the heat, cover and simmer for about 5 minutes until the vegetables are tender. 2. Remove about half the broccoli and cauliflower from the pan using a slotted spoon and set aside. Add the spinach to the pan and cook for about 1 minute until wilted. 3. Pour the contents of the pan into a food processor or blender and process until smooth. Return the soup to the pan, stir in the creamed coconut and reserved cauliflower and broccoli, season to taste with salt and pepper and warm through. 4. Serve scattered with sliced red chillies.
There are at least 33 sulphurcontaining compounds in fresh garlic, including allicin, alliin and ajoene. Allicin, which has potent antibacterial and antifungal properties, is released only when garlic is cut or crushed.
Spinach...
...is rich in a broad range of nutrients, including folate, which is important for its role in preventing birth defects; iron for haemoglobin production; vitamin C and beta-carotene for immune health; and the minerals calcium, magnesium, manganese and potassium.
TABBOULEH WITH SMOKED TROUT AND ROASTED SQUASH SERVES: 4 INGREDIENTS • 3 20g/11oz deseeded butternut squash, cut into chunks • 3 tbsp olive oil • 2 00g/7oz/heaped/1 cup bulgur wheat • 3 20g/11oz cherry tomatoes, halved • 3 20g/11oz deseeded cucumber, diced •H andful of parsley, chopped •H andful of mint, chopped • J uice of 1 lemon • 1 75g/6oz smoked trout fillets, flaked • S alt and freshly ground black pepper METHOD 1. Preheat the oven to 200°C/400°F/Gas 6. Put the squash in a baking dish, drizzle with 1 tbsp of the oil, season with salt and pepper and toss to coat. Roast in the hot oven for about 25 minutes until tender. 2. Meanwhile, put the bulgur wheat in a heatproof bowl, season with salt and pour over boiling water to cover. Leave to stand for 20 minutes until tender, then drain well. 3. Add the tomatoes, cucumber and herbs to the bulgur wheat, drizzle over the lemon juice and remaining oil, season to taste with pepper and toss to combine. 4. Gently fold in the squash and smoked trout, check the seasoning and serve.
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www.yourhealthyliving.co.uk September 2018
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Bulgur...
...is made from steamed, hulled and cracked wheat berries. It is rich in insoluble fibre to help maintain a regular digestive system, and is also a good source of B vitamins, which are important for metabolism and the nervous system.
Tomato...
Probably the most outstanding feature of the tomato is its lycopene content – a phytochemical thought to help protect against various cancers, including those of the prostate, lung, bladder, cervix and skin.
Recipes taken from Natural Superfoods: 150 Nutrientpacked Recipes for Complete Health, Vitality and Healing by Susannah Blake. Nourish Books, 2015. Paperback. RRP £12.99. Commissioned photography by Simon Smith and Toby Scott
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CHIA & FLAX BAKER Boost breads, cakes and bakes with the power of chia and flaxseeds.
Ready to use, simply add the Chia Baker to your favourite recipe, replacing up to 10% of the wheat flour for added extra nutrition and a nutty flavour.
Chia & Flaxseed Bread • Mix 400g of wheat flour with 100g Seeds of Wellness Chia & Flax Baker, 10g dry yeast, ½ tablespoon sugar, 1 ½ teaspoon salt. • Create a well in the centre of the mixture and add 100ml of sunflower oil and mix. • Add ½ cup of warm water a little at a time, kneading into a soft dough. Cover it with a cloth and let it prove in a warm environment for 10-15 mins. • Re-knead, then place the dough in a greased bread tin, brush with 1 beaten egg and sprinkle with Seeds of Wellness Black Chia Crunch. • Let the dough rest for another10-15 mins then bake in a preheated oven at 180°C, for 45-50 minutes.
Available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockist.
PG42-48 FOOD.indd 45
23/08/2018 16:25
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23/08/2018 16:25
Recipe sponsored by
Golden oat and raisin cookies
These delicious cookies are quick and easy to bake
PREPARATION TIME: 10 MINUTES BAKING TIME: 15 MINUTES MAKES: 12 COOKIES INGREDIENTS • 100g Golden Wholegrain Plain flour • 1 teaspoon baking powder • ½ teaspoon ground cinnamon • 100g light muscovado sugar • 100g butter, softened • 50g oats • 50g raisins • 1 medium egg yolk • Pinch of salt METHOD 1. Preheat the oven to 160°C fan/180°C/350°F/ gas 4. Grease two baking trays. 2. Mix together the flour, baking powder, cinnamon, sugar and a pinch of salt. Cut the butter into small pieces and rub in the flour to resemble breadcrumbs. 3. Stir in the oats and raisins and add the egg yolk. Mix to make a dough. 4. Divide into 12 balls. Place on the baking trays, spaced apart and press down to flatten slightly. 5. Bake for 10-12 minutes until golden. 6. Leave to cool a little before transferring to a cooling rack.
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Recipe courtesy of Marriage’s flour. To find out more, visit flour.co.uk or follow them on Instagram: @marriagesflour
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23/08/2018 16:25