Good Health, Wellbeing & The Great Outdoors Summer 2021 by Holistic Scotland Magazine

SUMMER 2021

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Your healthiest Summer yet!

FOOD & DRINK SPECIAL

BODY-BOOSTING

SUPERBLENDS

Inside

Mouthwatering recipes

SUSTAINABLE BEAUTY SWAPS HARD-SELTZERS S U FOR M M E HEALTHIER R 2 0 2 1 | GoodDRINKING Health DISCOVER THE LATEST LIFESTYLE AND FITNESS APPS

ALLICINMAX® IMMUNE with Vitamin C & Zinc and Alliderm Gel

make them part of your summer

ALLICINMAX® IMMUNE provides vitamin C and Zinc which contribute to normal functioning of the immune system along with allicin from garlic and beta glucan. Alliderm Gel® is the perfect way to use allicin topically in a gently Aloe Vera base. Suitable for all skin types. It can be used as a hand gel too. Find them and the rest of the ALLICINMAX® range, in your local health food store. facebook.com/AllicinMaxUK @Allicin_Max @allicin_max_official For your nearest stockist call 0345 241 0505 www.allicin.co.uk Food supplements must not be used to replace a healthy balanced diet.

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FROM THE EDITOR

ello Summer! This issue has been such a long time coming but we hope it will be worth the wait. After having to press pause on production for six months due to the financial impact of Covid-19, we’re delighted to be back and are raring to go! Now it’s the holidays, I am looking forward to spending more time outdoors, al fresco dining and making this my healthiest Summer yet! I’m also looking forwarding to trying out all the Summer recipes featured in the magazine – from CBD ice lollies and super smoothies, to salads on a stick and delicious avocado oyster-style pearls! There’s nothing better than long, Summer nights with delicious food and great company. You can also find lots of healthier drinks and hard-seltzers inside to pair them with. As always, feel free to email me with your ideas, thoughts and suggestions at contact@goodhealthmagazine.co.uk Have a great season and stay healthy!

Lynda x Publishing Editor

Editor’s health hacks Easier ways to pack in the fruit and veg Do you sometimes struggle to eat your 5-a-day – or, as is now recommended, 10-a-day? I certainly do. Not because I’m not healthy or don’t make nutritious meals, but because I don’t like the texture of fruit on my teeth. I have super sensitive teeth and even the thought of biting into an apple or eating cold melon straight from the fridge sends shivers down my spine. I love the taste but hate the sensation. So, I invested in a blender and it’s my new best friend. I just pop everything in it to create a 5-a-day smoothie, which is much easier to consume! I now have one twice a day with all sorts of different fruit and veg, sometimes adding kefir yoghurt, honey, turmeric, you name it – but always CBD and a good all-round multivitamin. You can find some of my smoothie recipes on page 42 if that sounds like a hack you could also get into. Enjoy!

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This Issue…

In Season: Herbs, plants & flowers

Ask Ali: Sage special

Horrible histamines

How healthy is your relationship?

CONTRIBUTORS

Lois Mackenzie, freelance writer

Ali Cullen, nutritional therapist, A.Vogel

Emma Davey, MyTraumaTherapy.co.uk

Belinda Blake, nutritional therapist, foodie & forager

Keren Brynes Maclean, medical herbalist, Health Food & More

Roddy Macdonald, Water for Health founder

JJ Stenhouse, UK Health Radio presenter

Dr Jennifer Sudder, Promoting Health

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51 Sustainable beauty swaps 54 Meet the maker, Julie McKee 58 Top fitness & lifestyle apps 62 Pacifying plants

Summer superfood recipes

Healthier drinking

Feel-good reads

Good Health, Wellbeing & The Great Outdoors www.goodhealthmagazine.co.uk Email: contact@goodhealthmagazine.co.uk Facebook: facebook.com/GoodHealthMagUK Twitter: twitter.com/GoodHealthMagUK Instagram: instagram.com/GoodHealthMagUK Published by Lynda Hamilton Communications, 14 West Vows Walk, Kirkcaldy, Fife KY1 1RX Publishing Editor: Lynda Hamilton Parker Design & Production: Winterhouse Design www.winterhouse.net Print & Distribution: Think Solutions Ltd www.think-solutions.co.uk Next issue: Autumn 2021

Want to contribute? Get in touch: contact@gooodhealthmagazine.co.uk

DISCLAIMER: The views within this magazine are not necessarily those of the publisher. Articles and advertisements are for information only and are not intended to replace medical care. Always check with your GP before embarking on any new nutritional or fitness programmes and before trying any of the remedies featured in this magazine. Always seek medical advice if you are pregnant or breastfeeding or taking any medication before following any advice featured in this magazine. Although the publisher has made every effort to include and recommend products and services which contain natural ingredients, are sustainably packaged and cruelty-free, please note it is not always possible to tick every box. Always visit the product website to check the ingredients and nature of its packaging, along with its cruelty-free credentials.

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HEALTH

SUN, SEA, SEX… AND CYSTITIS?!

Urinary Tract infections (UTIs) affect more than half of women, but did you know that they’re much more likely in Summer? As the heat and humidity rise, it’s easier for germs to grow. It’s also easier to lose fluids. If you don’t stay hydrated, you are more at risk. UTIs happen much more frequently in women who are sexually active, with the ‘on top’ position shown to cause more frequent infections. Lubricated condoms have also been shown to increase the odds of getting a UTI by 29%, and spermicide cream or gel with unlubricated condoms also increased risk of first time UTI. Condoms have also been shown to trigger UTIs through an allergic reaction to the latex rubber. Thankfully, UTIs are not contagious and are preventable. Urinating frequently and washing gently with warm water before and after sex can help reduce the number of bacteria which may cause infection. Dr. Gemma Newman, who is a specialist in holistic health, plant-based nutrition and lifestyle medicine, recommends taking new URALIX, a natural antibacterial and anti-inflammatory supplement, rather than antibiotics – which can often cause thrush. 6

“Based on clinical research showing the antibacterial and anti-inflammatory activity of its ingredients, URALIX could help prevent urinary symptoms when taken before and after sexual activity,” she says. “The natural ingredients could also support other aspects of bladder and urinary tract health too.” One more reason for increased UTIs in Summer is alcohol. It’s thought people tend to drink more in the Summer and alcohol is a serious bladder irritant. According to Dr Newman, fizzy, sweet drinks such as Prosecco and Champagne are among the worst culprits. Not only do they dehydrate, they cause urine to become acidic. If there’s not enough liquid flushing out the bladder or too much acidic liquid is passing through, bacteria can easily settle and multiply. “Proper hydration and taking a supplement such as URALIX before and after drinking can help protect and prevent UTI symptoms after a night out or some ‘Sex on the beach’- cocktails or otherwise!” Find URLALIX at Amazon.co.uk

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IS GINGER NATURE’S ANSWER TO PERIOD PAIN?

Don’t give hay fever the green light

Scientists think they have discovered a new natural weapon in the fight against period pain. In a recent study, they looked at ginger’s effect on menstrual pain involving 150 young women taking a placebo, a medicated capsule or ginger. Each of the women took their ‘treatment’ for four days – from the day before menstruation started, to the third day of their menstrual bleeding. The women taking either the capsules or the ginger had significantly less pain during their periods than those on the placebo – suggesting that ginger could offer a natural and effective way to help soothe those time-of-themonth cramps. For an easy way to take ginger, try Natur Boutique’s new Organic Ginger Tea. www.naturboutique.co.uk

Blowing your nose and sneezing while driving can prove difficult and downright dangerous, but it’s almost impossible to avoid if you’re a hay fever sufferer. Also beware antihistamines! Many over-the-counter medications carry the risk of a fine or driving ban since they can reduce reaction time and make you drowsy. Believe it or not, police have the power to charge drivers who have taken strong hay fever medication under the same drug-driving law as cocaine and cannabis. For a drug-free option, try organic allergen barrier balm HayMax. Simply apply some around the rim of the nostrils and bones of the eyes before your journey to trap pollen and dust particles (this prevents them from entering the body) and you’re good to go. Sneezing at the wheel could land you a £2,500 fine and up to nine points on your licence so make sure you have it under control! www.haymax.biz

Go to www.goodhealthmagazine.co.uk for your daily dose of health news.

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HEALTH

There’s now a whole host of ways to top up and support your endocannabinoid system with CBD. From tablets and powders to bath bombs and creams, here are a few of our favourites…

The latest natural remedies, products & supplements – and, this issue, we’re all about CBD!

SOLUBLE POWDERS If you don’t like the typical, planty taste of cannabidiol, the new Mee CBD range is for you! Named after pioneering conservationist Margaret Mee, the brand has launched a range of tasteless, water-soluble CBD powders, which can be easily added to smoothies, shakes and other foods and drinks. Not only is the powder absorbed much quicker than typical oil-based carriers, its unique encapsulation formula means more CBD gets through the stomach and into the bloodstream – offering up to nine times the absorption of its liquid counterparts. THIS is your daily ‘dose’ of natural feel-good. www.meecbd.com

MAKE YOUR OWN MEE CBD FRUITY ICE LOLLIS! Blend your desired fruit, such as kiwi, with some mineral water and add your Mee CBD powder. Pour into ice lolly moulds and add slices of the whole fruit to the mould for a touch of natural beauty. Pop in the freezer and serve frozen! For more ideas like this, follow @meecbd on instagram

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Premium cannabidiol oil Using only first-class bio-dynamically grown hemp and the finest extraction and purification processes, Potyque premium CBD oil is designed to restore balance to busy lives and help you enjoy more of the moments that matter. Ideal for frantic lifestyles, it was founded by Yorkshire-based Michelle Rust who turned to CBD after struggling with menopause symptoms. Rather than taking conventional pharmaceutical treatments, she chose a more natural approach and CBD proved to be the answer. www.potyque.com

Bath bombs

JANUS CBD BATH BOMBS combine proven A steaming hot bath is one of the aromatherapy with the simplest self-care rituals. That’s natural effects of CBD. Their why VAAY's newly launched unique, invigorating formula is infused with natural extracts which Lavender bath bomb spiked leave your skin feeling supple and with CBD and Shea Butter smooth. Each bath bomb contains is making huge waves in the 100mg of premium hemp-based wellness sphere. The BerlinCBD extract to elevate your based company understands the bathing experience.

importance of inner balance and www.januscbd.com peace and has created a capsule collection of hemp-based products to facilitate relaxation, sleep and recovery. Its CBD bath bombs are enriched with handpicked lavender flowers and have a nourishing Shea Butter centre. Once they start to dissolve, their core of oils, butter and 100mg full spectrum CBD is released. This bathbomb quite literally CBD just got supertransforms your bathroom into an oasis charged! Enter CB.Do of tranquility, leaving you internally and – the world’s first externally nourished. Multifunction CBD tablet www.uk.vaay.com made with water soluble CBD powder. Choose between REST, PROTECT, ENERGISE and BOOST variations depending on your health needs. Launching soon at www.cbdomore.co.uk

Tablets in a tin

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Summer wellness trends

HEALTH

SEA SWIMMING

BLENDED GYM S MEMBERSaHtraIP ditional

Open water swimming has made a massive comeback. The ‘sport’ has become so popular recently that old and, till now, forgotten lidos are bein reinstated across the UK. One such g lido is Pittenweem Tidal Pool, which has been rejuvenated as part of a bid to bring back affordable and accessi ble sea pools which were once so pop ular along the Scottish coastline. Indo or pools are also slowly starting to ope Chris Ruddock of INCUS, which has n. developed the world’s first wearabl e technology with advanced data analytics for swimmers and runn ers, points out that swimming has bee n hailed as one of the safest ways to exercise during the pandemic, with The Pool Water Treatment and Advisor y Group and Public Health England jointly saying : “We have checked with our national leads who confirm that coronavirus would be inactivated at the levels of chlorine used in swim ming pools.”

lf to Why restrict yourse en you can enjoy gym membership wh ership which mb a blended gym me home and onatcombines on-site, Tom Crampton demand elements? ssion is to mi e os wh , ike of Wattb indoor cycling create the ultimate a rise in this type s experience, predict combines the ich of membership wh l gym registration benefits of a physica of remote fitness. s with the practicalitie

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ONLINE CLASSES

FESTIVALSents are back on

Studios and gyms may be reopening, but online classes are still gaining momentum thanks to their flexibility. For classes you can do anywhere, at any time, check out Indaba On Demand’s unique subscription service, which offers access to high-quality yoga and wellness content from some of the world’s most inspiring teachers. ww w.ondemand.indabayoga.c om

r ev Huzzah! Big outdoo time to welcome t in jus d an – s rd ca the first theme park for Wellnergy, the UK’s will play host to the e hir d wellness! Oxfords weekender on 4 an ul so d an dy bo mind, 0 10 n tha where more 5 September 2021 will m ever y continent fro rts pe ex s es lln g we nin an sp ts en e of ev deliver a programm ness, sound and ful nd fitness, food, mi your t the map and get laughter. Check ou tickets now! .uk ww w.wellnergy.co

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HEALTH

IN SEASON

Ransoms (Wild Garlic)

Nutritionist Belinda Blake, who studied at the Institute for Optimum Nutrition, shares what to look out for this Summer

Benefits of foraging

Belinda recommends foraging as the perfect hobby and Garlic Mustard antidote to stress. Motivated to study nutrition in response to her own health problems, she has become a keen forager who believes in the power of natural immunity to re-balance and re-focus the mind and body. “During the last year we have all become more aware of how beneficial the great outdoors and nature is to our wellbeing and mental health,” she says. “With many following this trend, whether by growing their own vegetables, going for long walks exploring their local countryside or Dandelion simply enjoying flowers on a windowsill, it’s important as we start to return to normality to maintain this new-found appreciation. “With the impact of the pandemic, together with mixed emotions as we ease out of lockdown, there has never been a more important time to look after our mental wellbeing and being outdoors and in nature is known to help alleviate stress. “One trend which is becoming more popular is foraging, along with getting in touch with our natural immunity, and with the summer months approaching, now is the ideal time to explore Cleavers these further.” There are lots of benefits for our mental health and wellbeing: • A calming influence – Being outdoors in the sun and fresh air calms down our stress response. Foraging is also an incredibly grounding and calming hobby. • Natural aromatherapy – Nature provides its own aromatherapy with the phytoncides (essential oils) produced by evergreen trees and the oak which has been shown to decrease stress hormones and increase NK cells, which are crucial for immune Elderflower (from late May) support.

• Positive vibes – Foraging helps us engage more with the environment and seasons. • Nature’s pantry – Foraging provides access to fresh (and free!) food, which is full of nutrients and vitality to help support both immune and mental health. “Why not see if there are any foraging classes near where you live or invest in a good wild plant identification guide to help get you going and pick safely?” 12

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FORAGING FOOTNOTES

Make your own Nettle Soup INGREDIENTS (Serves 6) le • About ½ carrier bag full of nett g) -200 150 tops (approx. • 2 tbs olive oil   • 1 onion, peeled chopped  ly sliced  • 1 large leek, washed and fine d  • 2 celery sticks, choppe • 1 large clove garlic, peeled and chopped (or a small handful of es) washed, chopped ransom leav rice i • 2 tbsp white basmat or • 1 litre good quality vegetable k  stoc chicken k • Sea salt and freshly ground blac pepper TO SERVE r • 6 tbsp plain live yoghurt or kefi pped cho ly • 1 small bunch chives, fine METHOD and 1. Wash the nettles well, pat dry g arin (we s stem h toug any remove gloves!). pan and 2. Gently heat the oil in a large add the onion, leek, celery and garlic. Cover the pan and allow the

vegetables to soften for about 10 minutes, stirring occasionally (you don’t want these to brown). bring to 3. Add the rice and stock, then . a simmer and cook for 10 minutes om rans 4. Nex t, add the nettles (and leaves if you are using them) into w the stock whilst stirring, then allo utes min five ut abo for mer sim to are or until the rice and the nettles tender. k 5. Season with sea salt and blac pepper. 6. Purée the soup and check the seasoning, before ladling into l of bowls and decorating with a swir of ng nkli spri a and r, kefi yoghurt, or chives. for Find out more about the Institute .uk n.ac w.io ww at n ritio Nut Optimum visit , nda Beli For more from eatyourselffab.wordpress.com

Did ? you kttnleos thwrive in

ne Stinging and, as a result , ils , fertile so d full of nutrients e d k n c a a p A , are vitamin C providing s, plus a range in m a g B vit ls includin of minera , calcium, m iu s potas , copper, chromium m and iu m ag n es . iron

Nettle S U M M E R 2 0 2 1 | Good Health

HEALTH

Ask Ali

Don’t sweat it, try sage for hot flushes! A.Vogel Nutritional Therapist Ali Cullen explains the benefits of the herb, sage, and answers some commonly-asked questions No one feels their best with sweat trickling down their back and their face aglow with a fiery flush

flushes had reduced by 59.1% in the sage group, compared to 26.9% in the placebo group.

Apart from the physical discomfort, the emotional unease triggered by uncontrolled flushing is undermining to say the least.

Now, if you reduce the amount of ferocious flushing a woman is undergoing, it’s to be expected that she will feel generally better and probably get more sleep. That was the outcome in this trial, with women experiencing improvements in heart discomfort, sleep problems, fatigue, and joint and muscular discomfort, as well as the flushes.

It was bad enough being at the mercy of random blushing in one’s teens. But the ‘grown-up’ version of fierce flushes, accompanied as they often are by heat and sweat, could almost make you wish the summer would be unseasonably chilly.

How sage can help A new clinical trial offers some novel encouragement for facing up to hotter weather. The herb sage, which has been used traditionally by herbalists to balance temperature control and reduce excessive sweating, has been shown to have additional benefits. Not only does it produce marked and rapid improvement in the number and intensity of hot flushes and sweats experienced by menopausal women, but it also calms jangled nerves. I’ll have a bottle in each hand, please… The trial was double-blind, randomised and placebo-controlled, and took place over 8 weeks. After the first 4 weeks, 14

Brain waves There were, however, also improvements in mood, irritability and anxiety; and for this there was an explanation forthcoming from the additional tests carried out in this trial, as study subjects were also given a complete electronic encephalogram (EEG) at the start and end of the trial, to explore any changes in cerebral neuronal activity. The EEG was obtained by an electrode cap measuring activity at 16 different electrodes on the scalp. At each EEG, subjects undertook a range of cognitive tests such as reading, concentration and memory tests. Analysis of the EEG results showed normalised the excitability of various

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brain waves under stressful situations, smoothing out the frazzled nervous activity that can make us feel so jumpy and on edge. Overall, women treated with Sage were in a more focused and relaxed state of mind, suffering less from anxiety and mental exhaustion. The extract used in this trial was made from freshlyharvested sage, which may have contributed towards its effects, as fresh herb contains more of its volatile constituents.

Your questions answered Is sage oestrogenic? No. Its thermoregulating and nerve-calming effects are not associated with any oestrogenic activity. So, can sage be taken by women who can’t take oestrogenic mediation or oestrogenic remedies? Yes. Its lack of oestrogenic activity makes it suitable for those unable to take HRT or oestrogenic herbs. Can sage be taken long-term? Yes. It’s suitable for both short and long-term use. It usually works fairly fast, but often continues to improve the number and intensity of flushes, the longer it’s taken. Can sage be taken alongside HRT? Yes, it’s not contraindicated with HRT. It’s also suitable for women on thyroid medication.

Menoforce be with you Menoforce Sage tablets are a traditional herbal medicinal product used for the relief of excessive perspiration associated with menopausal hot flushes, including night sweats. Available from Boots, Morrisons, most pharmacies and online at www.avogel.co.uk Always read the leaflet.

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HEALTH

Know your

ABCs

Lois Mackenzie helps demystify essential vitamins, including where to find them and how best to take them

Vitamin A With every vitamin under the sun being advertised to us and various ‘essentials’ on offer at our local pharmacies, supermarkets and independent health stores, it can be easy to get lost in the pool of differing advice and recommendations. Each essential vitamin is vitally important, so it’s really important for us to understand what we need to take to keep our bodies fit and healthy – and, perhaps more importantly, how we can get these nutrients into our bodies.

Vitamin A is essential for healthy vision, maintaining a healthy immune system and managing red blood cells. It can be found naturally in foods such as liver, milk egg yolks and fish. Vegan sources of vitamin A can be found in yellow, green and red vegetables, carrots, spinach and tomatoes. The amount of vitamin A adults aged 19 to 64 need is 700 micrograms a day for men and 600 micrograms a day for women. Vitamin A is fat soluble. This means any extra you consume will you be stored in your body for future use, so vitamin A consumption is not required daily. If you’re struggling to get enough through your diet alone, you could take a supplement such as Yellow Root A Drops. www.cortibahealth.com

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Vitamin B Vitamin B is an umbrella of lots of different types of vitamin: B1, B2, B3, B5, B6, B7, B9 and B12. B vitamins all have individual jobs which, together, are vital for maintaining your energy levels, brain function and healthy red blood cell formation. Food sources of Vitamin B are easy to find and include the likes of eggs, liver, kidney, chicken and red meat. B9, which is also known as Folic Acid, is important for women who are pregnant since it helps the

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unborn baby's brain, skull and spinal cord develop properly to avoid development problems. The NHS recommend women take a B9 supplement until week 12 of their pregnancy. B12 is the only B vitamin that is only found in animal sources. Some fortified plant sources can contain B12 but it is recommended that those following a vegan diet should be taking a vitamin supplement. All of the B vitamins are water soluble. This means your body does not store it and you will need to fuel your body with vitamin B daily. Solgar’s Vitamin B Complex 100 is a rich complex of B vitamins in one daily tablet. www.solgar.co.uk

Vitamin C Vitamin C is the holy grail of all vitamins. Whenever a cold, flu or any bout of illness is coming on we all reach to the back of the cupboard and pull out the vitamin C in the hope that it will cut down our recovery time. It’s vital for maintaining a strong and healthy immune system as it encourages healthy white blood cell production. These help your body to fight against infections and keep you feeling well. Naturally, vitamin C can be found in fruits such as strawberries, oranges, grapefruit and mango. It can also be found in broccoli, brussel sprouts and potatoes. The NHS recommends 40mg of Vitamin C daily for adults aged 19 to 64. As it is a water-soluble vitamin, it will not be stored in your body so Vitamin C must be factored into your daily diet. For on-the-go liposomal vitamin C, try Zooki Vitamin C, which can be added to smoothies, yoghurt and porridge. www.yourzooki.com

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Vitamin D Vitamin D is known as “the one you get from the sun”, but it is in fact so much more than that! It’s important because it helps to regulate the amount of calcium and phosphate in the body. These are needed to keep teeth, bones and muscles healthy. Without these we are vulnerable to bone deformities and various painful conditions. When it comes to sources of vitamin D, a lot of people can be confused with all the differing advice. A recent survey by probiotic drink company Yakult revealed that 81% of people incorrectly think that it is possible to get adequate vitamin D all year round through exposure to sunlight. The NHS state that from April to October most people should be able to get their recommended Vitamin D from sunlight, however out with these months our Vitamin D should come from sources such as oily fish, red meat or fortified foods. Babies up to the age of 1 need 8.5 to 10 micrograms of vitamin D daily, and children from 1 onwards and adults need 10 micrograms daily. This applies to breastfeeding women also. However, getting enough Vitamin D from food alone in the winter months can be challenging, the NHS also recommend taking a supplement that contains the required 10 micrograms. Try Neutrient’s new Vitamin D3 + K2 Oral Spray. www.abundanceandhealth.co.uk

Vitamin E Vitamin E works as an antioxidant; it helps maintain healthy skin and eyes and helps to strengthen the body’s immune system to fight infections. Consumption of Vitamin E should be manageable through diet alone, with sources such as nuts and seeds and plant oils including rapeseed, sunflower, and olive. The NHS recommend 4mg for men and 3mg for women. As it is fat soluble, any Vitamin E your body does not need will store for future use.

Vitamin K Vitamin K is responsible for preventing our blood clotting, helping our wounds to heal and keeping our bones healthy. It can be found in green leafy vegetables such as spinach, kale, and broccoli, as well as in vegetable oils and cereal grains. The NHS recommend one microgram per kilogram of body weight for adults. For example, someone who weighs 60 kg would need 60 micrograms a day. Extra amounts of vitamin K will be stored in the body for future use. While it is possible to consume recommended amounts through diet alone, if you are using supplements monitor how much vitamin K you are consuming.

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How healthy is YOUR relationship? HEALTH

The pandemic has, sadly, seen an increase in domestic abuse across the UK. Government figures report a 9% increase in domestic abuse involving physical violence where the police were called in the last year. But not all toxic relationships get physical. Abuse can be emotional, psychological, sexual or financial – or a combination of all of the above. Narcissistic and coercive abuse is suffered by an estimated 3.4 billion people worldwide* and can have a devastating effect on mental health. BACP counsellor and narcissistic abuse expert Emma Davey, who is the founder of My Trauma Therapy, identifies some of the warning signs. 20

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ARE YOU IN AN UNHEALTHY RELATIONSHIP? Here are a few ‘red flags’ to look out for… The person has changed so much since you first met them, that it feels like they are someone else entirely. We all slowly let down our guard over time as we relax with a new partner. But you should be concerned if the person acts and treats you very differently to how they did at the start of the relationship. People who pretend to be someone they’re not at the beginning of a relationship are doing it to manipulate their victim. It’s all part of their game plan. There is little or no trust in the relationship. There is always a reason why trust is lost in a relationship. If your partner is cheating, lying or being overprotective with their phone, emails or even where they are and what they’re doing, trust breaks down. Trust plays a big part in a healthy relationship. If you don’t trust your partner, or they you, this is a big red flag. Lack of trust can make you paranoid and suspicious of everything which, overtime, will impact badly on your mental health. Your partner gaslights you. Gaslighting is the term used to describe someone manipulating you to change what you believe has happened or been said. Part of gaslighting is also being made to feel it is all your fault. They want you to feel worse about yourself and to believe that the reason why everything is going wrong in the relationship is because of the way you’re acting, it is all your fault. If you notice you’re being gaslighted on a regular basis this is extremely unhealthy. Gaslighting is one of the most dangerous forms of emotional abuse psychologically as it makes you question your mental health (as you no longer know what to believe is real and is your imagination). Your partner is controlling. If your partner is controlling what you do, where you go, what you wear and even who your friends are and when you see your family, these are all signs of an unhealthy relationship. You suffer physical abuse. If your partner harms you physically in any way leave the relationship. It is not safe to be in a physical abusive relationship.

If your partner harms you physically in any way leave the relationship.

You’re exhausted all the time. In an unhealthy relationship you will feeling drained. This is because you’re anxious about your partner’s moods and what they will get upset about. If you’re walking on eggshells the whole time, and your partner lacks respect for your boundaries, then it’s exhausting.

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FINDING HELP

It can be very difficult to leave an unhealthy relationship because you become addicted to the extreme emotional highs and the unbearable lows of it. This addiction is as strong as any other addiction, such as alcohol or drugs.

• Firstly, you need to make the decision for

yourself that enough is enough and you are not prepared to be treated like this any longer.

• Reach out to people you trust and let them know what is happening; you need their support when leaving an unhealthy relationship.

• If you are experiencing physical violence get out as soon as you possibly can. It’s important to speak to the police to safeguard you.

If you are experiencing physical violence get out as soon as you possibly can.

• Depending on whether the relationship is physical or emotionally abusive,

it may take you some time to physically leave, particularly if you think there is a risk to your safety. Instead, you will need to plan your exit carefully. Start to move all important documentation and anything of sentimental value (that won’t be missed) out from your home to a safe place, such as a relative who knows the situation.

• Get a panic bag ready. This should include a change of clothes and

numbers of important contacts; in case you have to leave without your phone. Unless there is a safe place to store this at home you may want to leave this with a friend or relative too. You need to know you can just leave if there is a crisis point in the relationship. Recovery from

an unhealthy relationship can take time depending on how extreme the abuse has been. The priority is that you are safe.

Recovery from an unhealthy relationship can take time depending on how extreme the abuse has been. The priority is that you are safe. Give yourself time to digest what has happened and how this relationship has made you feel. Get professional help to support you through the process of recovery and to ensure you don’t end up in an unhealthy relationship again.

Find out more at www.mytraumatherapy.co.uk

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Domestic abuse in numbers More than 500 people answered a survey on the Victims of Narcissistic Abuse Support Group set up and run by Emma Davey:

66%

of people left the relationship but went back time after time.

64%

of people said they were in love with their abuser despite the abuse (Trauma Bonded)

69% 83% 97%

of people are/were physically frightened of their partner of people admitted their partner isolated them from friends and family

of people believe there should be more help and support from the police authorities for Victims of Narcissistic Abuse.

62%

of people believe they have had more than one Narcissistic abusive relationship

98%

of people think more should be done to educate young people in schools about the dangers of Narcissistic abusive relationships. *Source: Diagnostic Statistical Manual of Mental Disorders)

BACP counsellor and narcissistic abuse expert Emma Davey is the founder of My Trauma Therapy. Find out more at www.mytraumatherapy.co.uk

S U M M E R 2 0 2 1 | Good Health

HEALTH

Histamine: A protective friend or inflammatory foe? As Keren Brynes MacLean marks 25 years of herbal practice, she reflects on changed times and how modern life has led to a rise in inflammatory, auto-immune and allergic conditions. A quarter of a century of clinical experience has seen significant changes since I joined the National Institute of Medical Herbalists in 1996. Back then, things were very different. Herbal Medicine was going through a revival – and, thankfully, still is. Echinacea and St John’s Wort were hero herbs, while Ashwaganda and Rhodiola weren’t available in the UK and nobody had heard of probiotics or the microbiome. Twenty-five years on and health conditions seem much more complex. There are a rising number of inflammatory, autoimmune and allergic conditions causing multi-system illnesses that can be difficult to diagnose and manage. These allergic inflammatory complaints are gaining momentum at 24

incredible speed. Allergic conditions are growing at 5% per annum, which means they are growing on an exponential trajectory. Back in the 90s, the only time we considered anti-histamine herbs was for hay fever, eczema, insect bites or asthma. But this excitatory chemical is a trigger for more than just the classic allergy problems.

Histamine can trigger a whole cascade of other chemical mediators and, as the inflammatory initiator, may exacerbate conditions such as endometriosis, irritable bowel syndrome and Compared to our interstitial cystitis. Histamine may even ancestors, who play a role in Covid lived in harmony severity and longevity.

with nature, we live in a sterile, synthetic, stressful world.

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Mast cells are an important part of our immune system. They help protect our bodies by guarding the boundary between us

How to spot if histamine is a problem You should look for gut dysfunction, but other symptoms can be varied and could include symptoms in other mucus membranes such as rhinitis or cystitis.

You may have skin rashes, pimples, flushing or hives. Palpitations, dizziness, headaches and joint discomfort are common. There may be a strong family history of allergies and I often see a family trait of hypermobility too.

Histamine Cycle and the outside world and they release histamine very readily. The idea is that we flush out what has caused the irritation and the job is done. Inflammation is part of this healing process and only really becomes a problem when it gets out of control, or chronic, and then it can cause extensive unresolved tissue damage. Instead of histamine being a protective friend, it has the potential to become an inflammatory foe. But, just as your body has the capability to produce and release histamine, it can break it down and eliminate it too. By cutting back on the amount of histamine being produced and released – combined with clearing it from the body quicker – you effectively increase your histamine capacity. Your histamine bucket gets bigger and your symptom severity might lessen.

Women may have hormonal imbalance and there may be issues with mood and sleep. Clients often tell me they feel foods are making them ill, but it’s difficult to pinpoint which foods are the trigger. This is because it’s the histamine, not the food itself, that’s the problem – and reactions can vary depending on overall histamine burden in the body when the food is consumed. In the back story, we might find a history of antibiotic use and a dysbiotic bowel, almost certainly some stress, nutritional imbalance and often a disconnect from nature. Compared to our ancestors, who lived in harmony with nature, we live in a sterile, synthetic stressful world. Instead of appropriate exercise, rest and digest, which increases vagal tone we tend to run in a sympathetic adrenalin fuelled mode which switches on inflammation.

What’s the answer?

A simple first step would be to follow a low histamine diet for two to three weeks and look for an overall improvement in your symptoms. Two or three weeks of a low histamine diet isn’t going to fix your health, but

S U M M E R 2 0 2 1 | Good Health

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it’s a good indicator that histamine is a problem you need to address at a deeper level. If it does look like histamine is a player for you, you may have a deficiency of Diamine oxidase (DAO), the enzyme that degrades and breaks down histamine. You can’t measure histamine levels, but you can check for DAO deficiency and supplement accordingly. And you can take other positive steps that might include addressing underlying infections, correcting nutritional imbalance, reducing stress levels and using supplements and herbs to help “reset” your system to a

lower histamine state. There’s a lot of information out there and dealing with histamine issues is not an exact science. But, armed with good information and the support of a naturopathic-minded practitioner, you have the potential to get back in the driving seat instead of histamine driving you. Keren Brynes Maclean is a consultant medical herbalist at Health Food and More. To find out more, or to book a consultation, visit www.healthfoodandmore.co.uk

TOP 5 ANTI-HISTAMINE HERBS Reishi Mushroom is excellent for treating hay fever and other allergies and can help reduce auto-immune inflammation. Lactobacillus rhamnosus gg could reduce food intolerance and atopic tendencies in young children, as well as IBS, skin problems and allergies. But not all probiotics are good for histamine problems, so research them thoroughly first. Quercetin is naturally found in fruit and veg, but daily supplements could help dramatically reduce histamine and inflammation. Nettle helps calm histamine and alkalise the body – hence it’s useful for for hayfever and eczema. Nettle is also nutritional powerhouse rich in essential minerals and vitamin C. Schisandra, a Chinese berry, is a natural adaptogen which supports optimum liver function, supports the breakdown of histamine and boosts adrenal function. Reishi Mushroom

Schisandra

S U M M E R 2 0 2 1 | Good Health

Nettle

HEALTH

Good water: The number one nutrient for our bodies Water for Health founder Roddy Macdonald explains how quality water plays a key role in our health and wellbeing over and above simple hydration

To most people, water is just H20. It’s just the inert liquid that fills the spaces between the cells. Yet there is so much more to this seemingly simplistic substance. An increasing body of research is proving that water has a key role in our health and wellbeing.

- which has gel-like characteristics has a profound impact on their health.

So it seems strange that the cell has been the prime focus of research over the years, yet the water surrounding them, which makes up the largest proportion of our …we must start bodies, has been largely ignored. consuming water

We are seeing the impact of If we are going that is clean and of dehydration in many to give the body good structure… manifestations of the ability to build disease. Whether plenty of EZ water, it’s heart, brain, we must start digestive or hormonal health, water has consuming water that is clean and of an important role to play. good structure – water which has good energy. Leading water researcher Dr Gerald Pollack of the University of Washington has discovered a fourth phase of water - and this water, otherwise known as Essential Zone (EZ) water, is the H2O surrounding healthy cells.

He says the water surrounding the cells 28

We live in an increasingly polluted planet with residues of many toxic chemicals percolating our water supply.

It’s essential we remove as much of these as possible.

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WATER STRUCTURE – THE KEY TO BETTER ABSORPTION The water we drink also needs to have good structure. Water does not exist as a single molecule of H20. It forms clusters of molecules which are bonded together in countless permutations. In the Far East, they regard the best arrangement of water molecules as hexagonal water - an arrangement of six water molecules around an alkaline mineral such as magnesium or calcium. They consider this to be the best type of water to be absorbed in the body. This has led to extensive research in Japan and Korea into mechanisms to improve the structure of the water we drink to help nourish our cells. Initially this approach focused on electrolysis - splitting the water into alkaline and acid streams, with the alkaline stream understood to offer benefits through its alkalinity and structure. But these processes have been superseded to a large extent by the use of natural minerals and crystals with particular qualities. Different combinations of these natural minerals - in the form of ceramic balls, referred to as bioceramics - can be used to

improve water structure, as well as giving the water increased alkalinity and antioxidant properties. There are different ways the structure of water can be improved. Magnetism has been used although the results are often very subtle. Vortexing is popular and is often observed in nature as we look at rivers. Light is also very effective at structuring water. Some of the bioceramic filter media uses crystals such as tourmaline which emit low levels of infra-red light energy, which is understood to be responsible for the restructuring of the water that passes through it.

S U M M E R 2 0 2 1 | Good Health

Water as a Receiver and Transmitter of Information

The late Dr Masura Emoto from Japan spent a lifetime’s research looking at water structure from a different angle. He took different samples of water, froze them and, using an electron microscope, photographed the crystal images that were formed. The results of his work are fascinating and a selection of his findings are displayed in his books. What is apparent is that water stores information and this information affects water structure. The water structure was not just affected by the presence of chemicals but also by other vibrations and even emotions. When we see the effects on water, we can assume it has a similar effect on our bodies since they are composed of about 70% water. We not only want to hydrate our bodies with water, we want to make sure it’s going to enhance our wellbeing. At Water for Health, we recognise the value of water to improve human health. We were one of the first companies to introduce products to enhance the properties of water using bioceramics. In the 14 years since the company introduced the first bioceramics product, the requirement now is even greater. With increased electro-magnetic frequencies and stress so prevalent, we need to maintain our hydration levels. Stress has a really negative effect on our hydration and disrupts our body’s pH balance. There are cost effective options available to transform our tap water into water which is going to better improve our biochemistry and improve our immunity and the health of all our body systems. Good water should be the number one nutrient for our bodies.

Bioceramic filter media use different combinations of natural minerals to change the water passing through filters to give positive health benefits.

Water for Health is the sole distributor for brands such as Biocera, Vibrant Health, WHC and Progurt – all companies which share the same ethos to improve the quality of people’s health naturally. 30

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NUTRITION

Up your health game this season by adding more of these Summer food heroes to your plate

Apples are a delicious source of dietary fibre,

which helps to aid digestion – making them the perfect nutrition-rich snack this Summer! Because they contain lots of antioxidants and flavonoids, eating apples could also improve lung function and reduce the risk of respiratory diseases, as well as helping to lower cholesterol levels in the blood. Look out for Golden Delicious, Royal Gala, Granny Smith, Pink Lady and Cripps Red and Cripps Pink.

Pears contain high levels of vitamin C, which is critical for strengthening our immune systems. The high content of pectin in pears also helps lower cholesterol, while the dietary fibre they contain helps to maintain a healthy digestive system. Look out for Packhams Triumph, Forelle, Williams Bon Chretien, and Vermont Beauty varieties.

Beetroot is low in calories,

virtually fat free and a great source of fibre. Search online for ‘beetroot health benefits’ and you will get more than 35 million results. From heart health and S U M M E R 2 0 2 1 | Good Health

Did you know?

South African fruit is counter-seasonal and is therefore available when European produce isn’t. South African apples and pears are available from all major UK retailers from April till October.

Salads on a stick! lowering blood pressure, to dietary fibre for gut health and boosting your immune system, it’s safe to say beetroot packs a powerful nutritional punch!

Asparagus is only in season for 8-12

weeks during the Summer and is a great addition to lots of dishes, such as stir-fries and salads. It’s low in calories but high in essential vitamins, minerals and antioxidants. Visit www.vegpower.org.uk for recipe inspo from the likes of Riverford, Hugh FearnleyWhittingstall, Poppy Cooks, Tom Hunt, Tom Aikens and Love British Food.

Avocado is an ancient superfood that’s

far more versatile and sustainable than you might imagine. In fact, it’s so special, June has been named World Avocado Month! From hair masks to ‘Foie Guac’, there are lots of ways to enjoy the health benefits of avocado without getting bored or harming the planet. The water footprint of the avocado is much lower than other fruit and veg that are grown and eaten daily throughout Europe. It’s also full of vitamins and contains lutein, a carotenoid that promotes skin elasticity, while oleic acid and chlorophyll help reduce redness and inflammation. Download your free Avocados In Bloom cookbook at www.avocadofruitoflife.com for more recipes than you can shake a salad stick at.

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Breathe new life into Summer salads by embracing the latest #saladsticks trend! Just gather your favourite salad components and pop them on a skewer. Kids will love getting involved and it’s a great, fun way to encourage them to eat more veg. Why not try a Crunchy Caprese, The BLT, or Greek Salad? Basically, anything goes! Share your ‘My favourite salad on a stick’ combinations on Instagram, Twitter and Facebook with the hashtag #saladsticks for a chance to feature in VegPower’s new e-book. Find out more, including how to eat more veg, at www.vegpower.org.uk

Al fresco dining Preparation: 15 minutes Cooking: 35 minutes Serves 4 INGREDIENTS 2tbsp olive oil 300g risotto rice 300g prepared butternut squash, chopped into small chunks (about 1cm) 100ml dry white wine 1 litre vegetable stock 1tbsp chopped fresh sage or thyme 1 South African pear, cored and thinly sliced Finely grated zest of 1 lemon 40g finely grated Parmesan cheese 250g Gorgonzola South African pear slices and a few sage or thyme leaves, for garnish

South African Pear, Gorgo & Butternut Risotto nzola

METHOD 1 Heat the oil in a large saucepan or deep-sided frying pan. Add the rice and butternut squash and cook over a low heat for 2-3 minutes, stirring constantly. Take care that the rice doesn’t burn! 2 Pour in the wine and allow it to bubble up and evaporate. 3 Pour about one third of the stock into the pan and cook the risotto over a low heat, stirring often, until the liquid has almost been absorbed. Gradually add the remaining stock and continue to cook gently until it has all been absorbed, and the rice is swollen and tende r. This will take about 25-30 minutes. 4 Add the sage or thyme, South African pear slices, lemon zest and Parmesan. Cook, stirring, for another 2-3 minutes. Serve each portion topped with a generous slice of Gorgonzola, garnished with pear slices and sage or thyme. Cook ’s tip: Risotto has to be cooked slow ly so that the rice gradually absorbs the liquid to become creamy and delicious - choose Italian arborio or carnaroli rice for the best result. Recipe: www.south-africa-fruits.com S U M M E R 2 0 2 1 | Good Health

Yvonne Bishop-Weston Super Salad Preparation: 10 minutes Serves 1-2 , depending on appetite! INGREDIENTS For the dressing: or soya 50g natural organic yogurt yogurt ly 4g (1 teaspoon) fresh dill – fine chopped 10g (1 teaspoon) horseradish juice 2 tablespoons fresh lemon

For the salad: or 2 Omega-3 eggs hard boiled poached pped 80g cooked beetroot – cho d 60g yellow pepper – choppe ed out spr s) oon 40g (2 tablesp et beans and lentils (supermark mix) ves – washed and drained 2 handfuls (40g) of mixed lea

6 walnut halves Rock salt to taste avocado black pepper st topped with half a small Serve with: 1 slice of rye toa mous or tahini and lemon juice or with hou METHOD ients together. 1 Mix the dressing ingred ever so slightly runny yolks to be a little soft and 2 Boil the eggs (we like the to your taste). but you should cook them s and sprouted beans te. Mix the beetroot, pepper ce on the beetroot 3 Place the leaves on a pla the egg into halves and pla Cut . ves lea the on ce pla and mix with the walnuts. serve immediately. 4 Top with the dressing and ice. add the topping of your cho 5 Toast the rye bread and Recipe: ww w.lovebeetroot.c

o.uk

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Serves 4 INGREDIENTS 50g samphire, finely choppe d 100g cucumber, chopped brunoise A few fresh sprigs of corian der, finely chopped Juice of ½ lemon, and wedge s for serving ¼ red chilli, finely chopped, more to taste 12 empty and cleaned oys ter shells Extra-virgin olive oil 1 avocado Sea salt and pepper 125g wakame or seaweed salad, rehydrated To garnish: cress To serve: crushed ice

Altho this re ugh cip fo r s o m e c a l l s ingred e unusual ients, t hey ar worth e t he hun oyster t! The s h e ll s c a n al s wa s h e o be da your n nd reused fo ext pa r r sustain ty - very a b l e!

Vegan Oysters with Avocado Pearls

METHOD 1 Combine the samphire, cucumber, coriander and lemon juice together in a small bowl. Season to taste and stir in the chopped chilli. 2 Divide the wakame eve nly into the 12 shells. 3 Cut the avocado in hal f, remove the pit and use the melon baller to make 12 avocado ‘pearls’ in total, 6 per half. 4 Divide the samphire and cucumber mixture betwe en the 12 oyster shells, then top each oyster with an avocad o pearl. 5 Drizzle with a little olive oil, garnish with cress and ser ve the oysters immediately on crushed ice, with extra lem on wedges on the side.

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NUTRITION

Drink Me

Energy

Do natural energy drinks really do what they say on the tin? These ones certainly do. Why not switch out their caffeine-laden counterparts and go for the healthier option?

BOOST! Crave Crave’s three mouth-watering flavours are all based on popular cocktails – without a hint of alcohol (or caffeine) in sight. Whether you choose Mint & Lime (Mojito), Passionfruit & Vanilla (Pornstar Martini) or Pineapple & Coconut (Pina Colada), they’re all equally refreshing. The range is a perfect blend of natural and functional ingredients – developed by a sports nutritionist – expertly blended to help health-conscious consumers stay energised while supporting their immune system. www.cravedrinks.com

Slow Cow Dubbed a revolutionary “mind-cooling” drink, Slow Cow is designed to help calm and focus the mind. After originating in Canada, the relaxation drink is now available to buy in the UK and is an icy infusion containing botanical extracts flavoured with dragon fruit and citrus. The anti-energy drink has been described as “calm in a can” and, although it can be enjoyed anytime, it’s particularly recommended to help reduce anxiety in situations where it’s needed most, such as before exams, during busy work periods, after physical activity and in the evening after a long day. www.slowcow.com – available to buy from Amazon

S U M M E R 2 0 2 1 | Good Health

BumbleZest These sparkling water herbal drink combinations sound like they shouldn’t work, but they do – and the blends are genius! Each can combines its own healthboosting properties, containing only natural, plant-based ingredients which are gluten, dairy, lactose and nut-free. Choose from Rosemary, Thyme and Lavender; Yerba Mate, Matcha and Green Coffee, or Ginger, CBD and Turmeric. Each one is also blended with Lemon, Cinnamon and Maple. We challenge you to pick a favourite! www.bumblezest.co.uk

Benefit Water Benefit Water is, as you might have guessed, sparkling water with added benefits! It’s 100% natural, with no added sugar and contains extra good stuff – perfect for a healthier Summer soft drink. Available in cans which are perfectly portable for picnics and outdoor socialising, Benefit Water comes in three delicious bodyboosting flavours: VITAMINS – Sparkling Lemon & Elderflower, blended with multivitamins to deliver 50% of your recommended intake of 12 key vitamins; FIBRE – Sparkling Apple with natural fibre, delivering 15% RDA (recommended daily allowance) of fibre, and ENERGY – Sparkling Mango & Coconut, blended with vitamins and minerals. www.thebenefitbrand.com

Feel Good Drinks

Warning: These are seriously tasty. An ideal thirst-quencher for in the sun, Feel Good Drinks is a range of 100% natural, fruitful sparkling waters which, thanks in part to its recyclable and plasticfree packaging, is being hailed as the UK’s first climate positive soft drink. The flavours are truly delicious. Choose from Peach & Passionfruit, Rhubarb & Apple or Raspberry & Hibiscus. www.feelgooddrinks.com

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NUTRITION

Drink Me

A lighter way to drink Al fresco dining and outdoor entertaining needn’t mean boozy nights. Low ABV hard-seltzers are full of sparkling personality, with less of the alcohol.

Agua de Madre One of our personal favourites here at Good Health is Agua de Madre – a naturally sparkling, low-alcohol water kefir. It’s made with a live Tibicos culture found on the pads of the Mexican Opuntia cactus and fermented with fresh, organic ingredients. It contains 55 billion natural live cultures per 100ml and is incredibly lively! It tastes so good, the only thing you’ll miss is the hangover. www.aguademadre.co.uk

LONG SHOT

Hard-seltzers are, essentially, alcoholic sparkling water – and the latest craze to sweep the UK drinks scene. Blended with all-natural fruit juices and a neutralgrain spirit, Long Shot offers a lighter, cleaner way to drink. Each can is just 4% ABV (alcohol by volume), is glutenfree, suitable for vegans and contains less than 70 calories. Choose from Grapefruit, Raspberry & Blackberry, or Strawberry & Rhubarb. www.longshotdrinks.co.uk

S U M M E R 2 0 2 1 | Good Health

Naughty Water Hard-seltzers don’t get more fun that Naughty Water, whose bright branding screams vintage travel and adventure. Infused with natural flavourings, these cans contain just 5% ABV vodka, less than 72 calories and added vitamin C. The flavours are Sparkling Cranberry, Sparkling Mango & Passionfruit, and Sparkling Blood Orange. www.naughtywaterseltzer.com

KEEPR’S

Berczy

These cans of refreshing, alcoholic sparkling water are ideal for warm Summer days and pairing with al fresco meals. They are 100% natural, contain just 75 calories and come in three different flavours: Zingy Lemon & Lime; fruity Peach & Raspberry, and tropical Passionfruit & Turmeric, which has a spicy kick! www.berczydrinks.com

KEEPR’s hardseltzers are fruit-flavoured vodka-based sparkling waters with a hint of 100% British honey – sourced from more than 275 of the company’s own hives. The brand is committed to preserving British honeybees and its sustainable distillery is powered by four electric heating rods rather than gas or oil. Not only are its 4.2% ABV cans delicious, they’re ideal for garden get-togethers, picnics and BBQs. Choose from Pomegranate & Rose, Pear & Ginger, or Passionfruit & Elderflower. www.britishhoney.co.uk

Clean & Press

Fresh from the Brewdog Distillery Co. in Aberdeen, Clean & Press hard-seltzers combine Scottish sparkling water with single malt craft vodka and punchy natural fruit flavours for a really refreshing tipple. They are just 5% ABV and contain zero carbs and sugar. There are three unique flavours in the range: Cactus & Lime, White Peach & Mango, and Black Cherry – each of which is as invigorating as the next. www.brewdog.com S U M M E R 2 0 2 1 | Good Health

NUTRITION

Drink Me

BREAKF

Get the day off to a great start by powering up with these body-boosting super blends

Two teaspoons of freeze-dried Haskapa blend are the equivalent of a handful of haskap berries, which were once dubbed ‘the elixir of life’ by the indigenous Ainu people of northern Japan. The berries are bursting with natural goodness thanks, in part, to their unique anthocyanin and antioxidant profile. In fact, they have one of the highest recorded anthocyanin values (aka the good stuff) of any berry due to their double blue-purple skin and crimson flesh. Mix the powder into delicious smoothies, shakes, cereals, yoghurt and more. Learn more about anthocyanins at www.haskapa.com Each serving of Dare Motivational Shake, which was developed by an A&E doctor, contains up to 100% of the daily recommended dose of all essential micronutrients and 20g of easily digestible plant protein. Just like a creamy thick-shake, it comes in three yummy flavours: Cocoa Vanilla Frosting, Cocoa & Jaffa Cake, and Cocoa & Peanut Butter. This functional plant-based powder blend tastes like a sweet treat but is jam-packed with slow-release complex carbs from oats, seeds, and nuts to leave you feeling fuller for longer. Just add two scoops to plant-based milk and a banana for the ultimate feel-good, energySerious about smoothies? Invest in a good blender, boosting shake. such as NutriBullet, which has also recently www.daremotivation.com launched two new fruit and vegetable juicers.

NutriBullet

Visit www.nutribullet.com for recipes and more. 40

S U M M E R 2 0 2 1 | Good Health

FAST FUEL FOGA’s new Oatshakes are a great way to start the day. These high-protein, vegan breakfast shakes are quick and easy to make and are carefully balanced with everything you need (and nothing you don’t) to set you up till lunch. There are no artificial flavourings,

sweeteners or sugary fruit juice, just the best freeze-dried whole fruits full of fibre and micronutrients. The flavours are Blueberry Pie, Strawberry & Raspberry, and Peanut Butter & Berries – ideal for busy, healthconscious people and serial breakfast skippers. www.foga.co

Summer CBD smoothie inspiration Super Berry CBD Smoothie Add a splash of Innocent Coconut Milk and blend with a banana, spoonful of Haskapa powder and half a tub of Original Biotiful Dairy Kefir Yoghurt. For an added boost, add a sachet of Mee CBD oral powder and crumble in an Active Life full spectrum multivitamin from Good Health Naturally. Delicious! Blueberry & Banana Smoothie Blend a small amount of milk or plant milk with a banana and a handful of blueberries. CBD powder and multivitamin optional!

CBD Pineapple Smoothie Add enough orange juice just to cover the blades of the blender then add as much fresh pineapple, cut into chunks, as you like. Add fresh mango and melon (again, as much as you like), then add a Mee CBD powder and multivitamin and you’re done!

Beetroot, Berry & Banana Smoothie It might look like a pot of paint but all you need to make this super-charged smoothie is a splash of milk or plant-based drink, scoopful of Haskapa powder, a Ginger & Beetroot Fighter Shot and a banana! Blend it all up and voila! You’re set up for the day.

S U M M E R 2 0 2 1 | Good Health

NUTRITION

Drink Me SUPERFOOD POWDERS

Add a ½ teaspoon of Aduna’s new organic Hibiscus Powder for a natural boost of iron and gut-friendly calcium. Rich in antioxidants, this is also flower power for healthy, glowing skin. The powder is 100% natural, vegan and is sustainably sourced from Hibiscus Sabdariffa fruits – an ancient botanical traditionally used in local Africa medicine to treat high blood pressure, cholesterol, sore throats, digestive issues, cancer, inflammation, and nerve and cardiac disease. It’s a wonderful, dark pink colour with a tangy, sweet taste. Available from Amazon and www.aduna.com Power up with Dream Magic Superfood Blends, made in Scotland. Each blend is packed full of vitamins to help with different health criteria. Choose Green, for gut health, immune support, increased energy and PMT (pre-menstrual tension) support; Red for hydration, energy and menopause support, or Blue for skin health, stress and sleep support, mental clarity and focus. There’s also new all-round health boosting Dream Magic Black Powder containing Arabica coffee, Chaga and Lion’s Mane mushroom, and Rhodiola herb. Read more about Dream Magic Superfood Powder and the amazing lady behind it on page 44. www.dreammagicsuperfoodppowder.co.uk

Launched by Coldplay’s Guy Berryman, the new Bodyhero range of plant-based proteins is 100% focused on doing good for both body and biodiversity. For every sale in March, the brand planted five trees to help rewild the UK and is working on a reforestation project in the

Scottish Highlands. Its Rich Chocolate vegan protein powders are designed to support recovery and muscle growth and are rich in all nine essential amino acids. Just stir some into your smoothie or add to water for some tasty chocolate fuel. www.bodyhero.com

S U M M E R 2 0 2 1 | Good Health

Containing powerful organic ingredients such as ashwagandha, moringa and reishi mushroom extract, the new superfood powder blends from Healthxcel are 100% natural. Feel happier, energised and boost your immunity with just a spoonful or two. www.healthxcel.co.uk

Why not add?

The combinations are limitless when it comes to nutritious smoothies. Choose a base liquid – juice, milk or a plant-based drink – and add whatever takes your fancy for an extra boost! Honey Heaven CBD honey – add a drizzle of organic full spectrum CBD honey to your smoothie for a drink that’s teeming with Mother Nature’s goodness. This honey is produced in Hungary in partnership with small-scale beekeepers whose hives are located deep in the countryside where the wild Acacia forest and lavender flower meadows flourish free from pollution and pesticides. Find out about the benefits at www.honeyheaven.co.uk Egmont Honey – if you prefer your honey without the CBD, try stirring 100% natural Manuka Egmont honey into your smoothie to support your digestive health and ease inflammation. Produced in New Zealand by bees that pollinate the Manuka bush, it’s super thick and great for soothing sore throats and sweetening up smoothies and warm drinks. www.egmonthoney.co.uk Biotiful Kefir Yoghurt – new from Biotiful Dairy is this gut-friendly kefir yoghurt, which is sugarfree and deliciously creamy. A couple of dollops in your smoothie thickens it up a treat and contains billions of live cultures to support your immunity naturally. It comes in Original,

Raspberry & Pomegranate, Mango & Lime, and Honey & Ginger flavours and is available from all major supermarkets. www.bio-tifuldairy.co.uk

Benefit Juice – add a splash of 100% pure juice as your base liquid for a morning multivitamin boost to support your immune system and gut health. Choose from Cleanse Prune Juice, Vitality Beetroot & Apple Juice, and Enrich Carrot, Orange & Turmeric which each contain 12 key vitamins. Available from Waitrose or www.thebenefitbrand.com Fighter Shots – boost your smoothie and your immune system with a lively, ginger based organic Fighter Shot. There are lots of variations to choose from, including Ginger & Turmeric and Ginger & Beetroot for the perfect wake-up call. Find the full range at www.fightershots.co.uk Cecily’s Ice Cream – for a dairy-free thick shake that’s more of a treat than a smoothie, add a few scoops of Cecily’s Double Caramel Ice Cream. It’s made with coconut cream and natural ingredients and really does taste delicious. Check out Cecily’s other varieties at www.cecilys.co

S U M M E R 2 0 2 1 | Good Health

L i v in g them dr e a

NUTRITION

Falling in love with a daily dose of spirulina, chlorella and wheatgrass turned Marie-Claire’s life around – so much so she’s just released her first book! “I had a terrible relationship with food. I smoked, I drank way more than I should, I didn’t exercise on a consistent basis, and I didn’t like myself very much. “I had no real toolkit for keeping my mental and physical health in a good place. “I felt tired and anxious most days. I lived for the weekends, for holidays from work and for getting away from normal day-to-day life. “While I was grateful to have a loving family and great friends, I just didn’t feel I was living life to the full. “But something clicked when I was pregnant with my twin girls. I decided I wanted to feel amazing every single day. “So, shortly after they were born, I left the corporate world I had worked in since leaving high school and retrained as a fitness coach. I then qualified as a life coach and yoga teacher. “But the turning point was creating Dream Magic Superfood Powders. I started to feel happy, content, in-flow and have never looked back.” Marie-Claire is now passionate about making her unique range of superfood powders available to people of all ages and from all walks of life.

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Her five blends, which are supercharged with a range of healthboosting nutrients, are:

“Looking back on this time, I realise I was emotional, stressed, anxious and not living my best life.

Dream Magic Green – to support immune function, hormone health as well as maintenance of normal skin and protection of cells from oxidative stress.

“Then a friend suggested I try a green superfood blend - and I’m so thankful that I did.

Dream Magic Red – for immune function and supporting perimenopusal and menopausal symptoms, as well as supporting the adrenal glands. Dream Magic Blue – helping with hydration, sleep, and reinforcing the immune and nervous system. Dream Magic Black – for energy, mental clarity and focus, and helping the body adapt to stress. Dream Magic Gold – a natural antiinflammatory for immune support, and to help with the regulation of the stress hormone, cortisol. “My first love on my superfood journey was a green blend. Eight years ago, before I started taking it, I was feeling tired, hormonal, lacking focus and was on the brink of burnout. “I had three young kids and had left the corporate world to start up my own business as a fitness instructor - which pushed sleep and proper nutrition into the “nice to have” box rather than it being made a priority.

“Within a month of me taking it, I had much more energy, was sleeping better and my mental clarity started to return. “Thanks to this improvement, I had the space and strength to implement further changes – and prioritising sleep was one of them. “I’ve been hooked on superfood powders ever since and this passion presented me with an opportunity to make a business out of creating different blends. “I started off by creating a green blend and now also have red, blue, black and gold blends in the range, which I even offer on a subscription basis. “My kids even take their ‘magic’ every day in their orange juice!” Sadly, Marie-Claire and her sister had to close the doors of their Dream Fitness gym in Bathgate due to lockdown, but they have diversified to offer fitness sessions and coaching online and have utilised the time for personal growth.

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In fact, it’s helped Marie-Claire embrace her love of writing and publish her first book.

“…I chose to view lockdown as a learning experience.”

“My book is called It Is What It Is – Universal and Everlasting Lessons from Lockdown, which documents my experience of lockdown.

“Rather than despair over the restrictions and drastic changes to dayto-day life, I chose to view lockdown as a learning experience. “I decided to go deep within and find the silver lining in an unexpected situation. “I not only share my coaching toolkit, but my loving heart as I walk the reader through the days of home schooling, learning to livestream on social media, mishaps with children and pets, and the

importance of faith, self-acceptance and, ultimately, self-love.”

Marie-Claire has also used the time to embrace open water swimming and explore the countryside. She sets a daily intention to feel buzzing with energy and vitality. “My mission in life is to enable people to be their best and feel their best – every single day. “My sister and I are also looking forward to opening our doors to our lovely Dream Fitness clients again.”

Marie-Claire is an accredited life and quantum energy coach, co-owner of Dream Fitness, and the founder of Dream Magic Superfood Blends, which she sells and ships all over the world. Find out more at dreammagicsuperfoodpowder.co.uk You can also find her book, It Is What It Is, on Amazon. S U M M E R 2 0 2 1 | Good Health

BEAUTY

Clean Beauty Buzz Celebrate your skin this Summer with the season’s top beauty tips and trends

DIY SKIN DETOX Evening Primrose Oil not only works its magic from the inside out. By applying it topically, you can revive your Summer skincare routine. Take a 1000mg Efamol High Strength Evening Primrose Oil capsule, for example, and snip the top off before warming in the palm of your hands.

We can recommend Delph sun care, which gives great protection and is vegan. It has great water-resistance properties – even after two 20-minute dips in the pool.

Repeat three times, then use the first two fingers and find your cheek bone. Sit your fingertips just below here and press and release again towards the ears. Repeat three times to help alleviate congestion, puffiness and toxins.

The Skin Cancer Foundation recommends a water-resistant, broadspectrum sunscreen with an SPF of 30 or higher for extended outdoor activity. It’s thought that SPF30 allows around 3% of UVB rays to hit your skin, while SPF50 allows around 2%.

Use a small amount of the oil and, starting along your jawline from the chin, gently squeeze and release to the ears.

www.efamol.com

Don’t forget the sunscreen

Make sure you apply two tablespoons 30 minutes before going outside and reapply every two hours or immediately after swimming or sweating. But don’t’ just rely on sunscreen to protect your skin, seek out the shade and cover up with clothing, including a wide-brimmed hat and sunglasses. Delph is available from most good pharmacies.

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What's hot ?

New natural skincare just for men

Valuxxo has launched a new all-natural skincare range just for men. The products are carefully formulated to keep skin healthy, hydrated and nourished by retaining the powerful properties of organic, active ingredients. The brand is passionate about adopting environmentally friendly methods, such as cold pressing, and distributes its products in recyclable packaging to minimise environmental disruption. www.valuxxo.com

Lift and tone at home Forget aesthetic treatments such as Botox and fillers. If it’s radiant and youthful glow you’re after, Ascia Beauty’s new collection of natural beauty tools could hold the answer. The brand has launched a range of professional rollers and sculptors which not only costs less, they carry significantly less risk than cosmetic treatments. Its flagship product is the CleansePro Rose massager, which helps to cleanse, refresh and tone the skin by combining the muscle-tightening effects of a sonic facial massager with the unbeatable performance of an ultrasonic cleansing brush.

Greattasting, do-good gummies French vegan supplement specialist Lashile offers a wide range of health and beauty enhancing gummies which taste good and do good! Variations include Good Hair, Good Detox, Good Skin, Good Sun, Good Slim, Good Diet, and Good Burn. www.lashilebeauty.com

Beauty meets emotional wellbeing Packed with 20 carefully selected botanical ingredients, Peace & Pure Timeless Elixir Facial Serum is designed helps achieve healthy, radiant and youngerlooking skin, while creating a spa-like experience thanks to its aromatic, delicate and easily-absorbed formula. www.peaceandpure.com

www.asciabeauty.com

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GoBo, which employs glycolic acid (derived from natural sugar cane) to neutralise perspiration odour, has become one of our favourite natural deoderants – because it actually works! It’s so ‘clean’ you can use it on your underarms, under boobs and reapply as often as you like. www.lamontsandco.com 50

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yGreen is a new, vegan and eco-friendly Italian hai rcare brand which is strictly aga inst potentially hazardous ing red including parabens, ammo ients, nia, SLS (sodium laurel sulpha te), and petroleum – not to me ntion environmental pollutants such as non-soluble silicones. All EveryGreen’s efforts are gea red towards planting its own forest of 400 trees to offset com pany emissions. We love its rec yclable and biodegradable bottles – and its antioxidant shampoo, wh ich smells like lemon sherberts! ww w.ever ygreen.it Lotil cream considered a has long been household he thanks to its 100-year trac ro k record of rehydratin g moisture rete dr y skin, boosting ntion, and pr oviding maximum pr ot environmenta ection against It’s great for ecl and climatic conditions. (in our case, zema, dr y hands fr and seasonal om over-washing) better, it’s pa skin problems. Even ra petroleum freeffin and w w w.lotil.co. . uk

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BEAUTY

BLE SUSTAINA

beautys

swap

Regular make-up p a sw wipes for zerowaste alternatives

Clean up your beauty act this Summer by significantly reducing your bathroom waste Made from bamboo and cotton, Ecovibe’s Reusable Makeup Remover Pads come with a wash bag for easy storage. Couple these with the Green Planet Micellar Water for an eco-friendly face washing routine. Both from www.ecovibe.co.uk

Lamazuna's zero-waste makeup wipes can be reused more than 300 times, dramatically cutting down the number of single-use wipes being sent to landfill. www.lamazuna.co.uk

swap

Large Reusab le Cl Pads – machine eansing -washable, microfibre-free, compostable and made with 70 30% cotton with % hemp and cotton thread

Single-use waxing strips swap for reusable alternatives Sugar Coated’s washable and reusable at-home waxing strips are made from 100% vegan sugar wax and water. Any leftover sugar syrup or wax is donated to local beekeepers to help provide an alternative source of food for bees in Winter. When it’s too cold outside to find nectar to produce honey, the bees can use sugar syrup as a substitute. www.sugarcoatedhairremoval.com S U M M E R 2 0 2 1 | Good Health

You and your kids’ plastic p a toothbrushes for bamboo sw alternatives swap

Aquafresh has launched a new Bamboo for Kids toothbrush for children 6+ whose bristles are sourced from renewable materials. Its packaging is 100% plastic-free and biodegradable. Currently available from Waitrose.

kton Seahorse Plan ng si an le C al ci & Fa ge – a 100% Konjac Spon , plantcompostable ge based spon

Plastic-packaged p a sw skincare for waste -free beauty bars ap

sw Abys sinian Oil Konjac Sponge & Cleans er Kit – a 100% compo stable, plant-based spon ge with microplastic-fre e cream cleanser to melt makeup away

Balade en Provence creates certified vegan and organic, solid beauty bars from the finest ingredients for all the family. It has recently launched the first solid Eye Contour Serum developed and shaped specifically for the delicate contour of your eyes. With regenerating and anti-ageing natural ingredients, its designed to gently condition the skin around the eyes. www.balade-provence.com

Plastic shampoo, conditioner p and soap bottles for one bar swa that does it all Ishga has introduced a luxurious new Shampoo & Body Bar combining its unique seaweed extract with soothing aloe vera and natural spring water. Natural and vegetable-based, it’s free from Sodium Lauryl Sulfate but still develops an excellent lather. It comes in paper packaging too. www.uk.ishga.com

You might also like the new Solo Hair, Hand & Body Bar from No Secrets, which contain only a very small amount of water – thereby reducing planet-heating greenhouse gas emissions compared to liquid soaps and shampoos. According to No Secrets, one shampoo soap bar is the equivalent of three bottles of liquid shampoo. www.nosecretsbeauty.com

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Return, refill, repeat Shopping p a sw afresh for refills Circular beauty brand Circla has rolled out a milkmanstyle refillable beauty product service to help you break up with unnecessary single-use plastic. Just leave your empties on your doorstep and Circla will refill them. Although it’s currently only available in two areas of London, hopefully it will pave the way for similar services elsewhere. www.circla.co.uk

Wishaw-based Beauty Kitchen is on a mission to eliminate single-use plastics and packaging for good as part of its Return, Refill, Repeat programme. www.beautykitchen.co.uk

Non-degradable plastic p a sw make-up for ecoresponsible alternatives All Tigers is an all-natural, vegan makeup brand that puts the planet first. Not only are its products cruelty-free, the brand gives 1% of all earnings to the Poh Kao Association that helps protect wild tigers in Rajasthan. What’s more, the gorgeous jungle-y packaging is all eco-friendly. www.alltigers.com/en

WHY IT’S TIME TO CLEAN UP OUR MAKE-UP HABITS Millions of make-up wipes piled as high as the Eiffel Tower are going to landfills every day. We are flushing away or binning an astonishing 11 billion wet wipes every year – which can take up to 100 years to biodegrade.

“Make-up wipes are the quickest and cheapest way to remove make-up on the market, but that doesn’t mean they’re the best option for the environment,” says Mark Hall of BusinessWaste. co.uk, which is campaigning for tighter laws to discourage littering and wasteful behaviour and encourage greater recycling. Global sales of all wet wipes are set to hit £16 billion in 2021 but, despite their plush, cotton feel, they contain a mix of plastic fibres such as polyester and polypropylene, which prevents them from biodegrading. They ultimately break down into micro-plastics and smaller fibres which will end up further polluting the oceans and entering the food chain. “With such a high number of wipes being used, there’s a lot of single-use plastic coming into the world,” warns Mark. “The only way to prevent this happening is to stop using them.”

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Meet the Maker BEAUTY

We caught up with Bothwell-based organic skincare specialist and clinical aromatherapist Julie McKee to find out more about her healing botanicals.

Julie McKee makes skincare products so natural you could actually eat them. She founded Anderson Aromatics in 2017 and has recently finished in Silver place in the Good Health Magazine Wellbeing Awards. Julie is a purveyor of the finest natural skincare and toiletries and is a clinical aromatherapist, cosmetologist, and perfumer. All her products are natural, organic, hypoallergenic, vegan, never tested on animals, ethically sourced and free from all nasties. Her jars and bottles are fully recyclable and she encourages her customers to bring them back for refill. She also sources everything as locally as possible. Her products are made by hand in very small batches for maximum freshness and she uses only 100% natural ingredients with pure essential oils. Julie’s products are self-preserving, with a maximum of six or so ingredients. They are expertly blended to harness the therapeutic benefits of essential oils. “Aromatherapy is the art and science of utilising naturally extracted aromatic essences from plants to balance, 54

harmonise and promote the health of body, mind and spirit,” she explains. “They can naturally heal the body of all sorts of skin conditions, from eczema, psoriasis, dermatitis, acne, and rosacea to skin tags, viral infections, burns, rashes, boils, and bites - all without the use of steroidal creams. “They can also alleviate symptoms of teething, nappy rash, cradle cap and dry skin conditions in babies.” Julie says natural skincare is often cheaper than shop-bought products because you are often paying for the fancy vessel and ‘name’. “My skincare and toiletries work with your body, not against it! These are products you can trust,” she says.

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While working as a clinical aromatherapy masseuse, Julie made a blend of carrier and essential oils for her mum, who suffered from psoriasis. “She noticed a difference within a week or so and was psoriasis-free within five weeks,” says Julie. “I started making cream for other family members who had eczema and psoriasis and now they no longer use steroidal creams - much to my delight! “I started gifting my products to friends, and friends of friends, whose partners and children were affected by dry skin conditions and got fantastic feedback. “Then, after I suffered an allergic reaction to a cleansing face wash, I turned the product around and read the full ingredients list. “I set about finding out what those ingredients were, how toxic they were and why they had been added to what should be a natural product. “I was absolutely horrified! “So, I decided to make a facial moisturiser for myself with my favourite essential oil. And that’s exactly how ‘All About Rose’ was born.” But the shift from making products for friends and family to launching a viable, commercial business wasn’t all plain sailing. “I made the decision to launch Anderson Aromatics in 2013,” says Julie. It took a lot of hard work and research before I was able to launch. “It took more than five years in total – entirely self-funded and with a lot of blood, sweat and some tears. S U M M E R 2 0 2 1 | Good Health

Purveyor of 100% Natural skincare and toiletries. Free from all nasties! Handmade in Scotland to order in small batches by myself, Julie McKee, a Clinical Aromatherapist & Cosmetologist. Made using the finest quality butters, carrier oils & essential oils, harnessing the healing & therapeutic abilities of plants. A specialist in treating Dry & Troubled Skin conditions. Products include creams, cleansers, body butters, scalp oil, slumber blend, spa mists, lip balm, deodorant, shampoo bars, soaps and the recently launched “Beastie Be Gone” midge / mosquito / tick / insect repellent that’s taken the outdoor market by storm!

www.andersonaromatics.co.uk

“There are strict guidelines to follow when making and placing a cosmetic product onto the market. “All of my products have passed safety testing and are notified on the centralised European Cosmetic Product Notification Portal, which is the main regulatory body for finished cosmetic products placed on the EU market. and “It strengthens the safety of cosmetic chemicals, products which reinforces product you just safety, while taking into consideration wouldn’t eat it! the latest technological developments, “Our skin is an organ and it should be including the possible use of treated delicately. Anything applied nanomaterials. to it absorbed into your bloodstream “But I've achieved my dream! My within 23 seconds. product list has grown over the past “Conventional, mass-produced creams three years and will continue to grow.” and moisturisers usually contain a In particular, Julie’s all natural ‘Beastie mix of chemicals including parabens, Be Gone’ midge, mosquito, tick, and synthetic fragrance, petroleum-derived insect repellent, with SPF 15 and ingredients and even chemical acids. healing salve for existing bites, has “They are packed full of preservatives been hugely successful – taking the to allow them to sit on the shelves of outdoor market by storm. high street shops and stores for one to Julie makes all her products at the two years. weekend and packs orders in the “On top of their drying effects, these evening, ready to drop off the next creams and moisturisers are highlyworking day. scented and artificial fragrance is one And she does all this while managing a of the top skin irritants! full-time day job and being mum to her “Any product that has the word two children. ‘fragrance’ on the label means that She is 100% passionate about her it can contain hundreds of different products and remains committed to chemicals and be labelled simply as educating people on the benefits of ‘fragrance’. natural skincare. “Natural skincare means your skin “I encourage anyone who will listen is rejuvenated, rehydrated and to turn their skincare and personal moisturised naturally. care products around and read the “Your body is also free from toxic ingredients listed on the labels,” says ingredients - allowing your immune Julie. system to function and fight free “We care so much about what we put radicals, viruses and even cancers.” into our mouth by way of food but far less about what we put onto our skin. “We scrutinise food labels Visit Julie’s website and online shop at religiously. If your food www.andersonaromatics.co.uk contained known carcinogens S U M M E R 2 0 2 1 | Good Health

FITNESS

& S S E TN APPSst I F P TO STYLEr’ with the late LIkFe yEour lifee‘lalbpepiineg software

Ma and w h t l a he

Being vegan just got a whole lot easier, thanks to the popular vegan foodie LiberEat app which has now teamed up with The Vegan Society to show specific products accredited with its trusted and reputable Vegan Trademark. The app, which was created by a Scottish nurse, helps find meals based on individual preferences, as well as filtering food ideas for those with intolerances or allergies. The in-app scanner also allows you to double-check whether a product is suitable for your vegan profile and the shopping cart means you can do a weekly shop from the comfort of your sofa! What’s not to love? www.libereat.com

If menopause or peri-menopause symptoms are getting you down, or you want to manage your menopause more naturally, why not download the new Health & Her Menopause App? It features lots of clever tools, such as daily symptom assessments, supplement reminders and guided exercises in cognitive behavioural therapy, guided imagery for sleep, pelvic floor training, deep breathing, and progressive muscle relaxation. The app is designed to work alongside the Health & Her supplement range and, drawing on the knowledge of more than 50,000 women, is thought to be the UK’s first integrated approach for women looking for a more natural way to manage their menopause. Download for free from iOS App or Google Play stores. www.healthandher.com

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If you’re feeling tired, anxious, worried or overwhelmed, or just finding it difficult to deal with the impact of coronavirus on your life, Ailsa Frank’s new Feel Amazing hypnotherapy app could be just what you need. Designed to help get your mind and life back into balance, the app is designed to help you sleep better, worry less, achieve more and break bad habits. It features four free hypnotherapy recordings: Stop Worrying; Good Night’s Sleep; Release Daily Stress, and Fit and Well, as well as a selection of calm, easy listening music to help you switch off. Or for an annual membership fee, you can tap into all 45 recordings and continue benefiting from rich hypnotherapy content for long-lasting change. These extra titles include Build Confidence and Self-Esteem, Take Control of Alcohol, Drop a Dress Size, Deep Relaxation, Increase Your Wealth, De-Stress Your Life, Stop Smoking, Stop Taking Cocaine, Easy Menopause, Enjoyable Birth, Inner Calm for Children and more! Available in the Apple App or Google Play stores or from www.ailsafrank.com

Classical music has been proven to improve mood, lower stress levels and boost overall wellbeing. Discover hidden gems and the history behind the classics, as well as a wealth of in-depth podcasts, with Primephonic which is considered the ultimate streaming service for classical music lovers. If you know your Bach from your Beethoven, or are keen to learn, check out www.primephonic.com

Headaches and hot flushes? Consult the UK’s first online menopause clinic Not quite an app, but the first ever online menopause clinic has launched in the UK – offering personalised treatment options for anyone suffering from menopausal symptoms. Find out more at www.onlinemenopausecentre.com

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Take control of your diet, fitness and overall happiness with the new Beyond app, which combines a healthy mix of fitness guides, recipes, journal and in-app chats with a likeminded community. Basically, Beyond is here to boost your positivity and wellbeing. Expect positive daily phrases and affirmations to keep you positive and grounded, journaling ideas and lots of tools you can personalise to suit your goals, such as a calorie counter you can turn on and off. www.beyondapp.co.uk

Meanwhile, FLOCK is the first fitness app which allows you to subscribe to your favourite online creators, influencers and instructors. It offers unlimited access to immersive workout experiences anytime, anywhere – and is proving so popular there’s actually a waitlist. Released to a limited number of users at a time, it helps you stay motivated and get creative with your fitness regime one workout at a time – with real people! Request an invite at www.instagram.com/ flockfitnessapp

Clinical advice doesn’t often go hand in hand with a holistic approach to mental health, but the NHS-approved My Possible Self app is bucking the trend. The software is designed to help manage anxiety, tackle depression, reduce stress and improve sleep – pretty much what most of us need right now! Its content has been curated and developed by wellbeing experts at The Priory Group and even tackles unhelpful habits such as drinking and gambling. It tracks and monitors individual behavior and offers personalised insights into moods, thoughts and emotions, while promoting helpful activities, such as visualisation and CBT (cognitive behavioural therapy) techniques, and positive thinking. Download from the Apple App or Google Play stores for £1.99 a month.

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Summer reading

21 Breaths charts 21 simple and effective breathing techniques that will, quite literally, change your life. This beautiful title is all about looking after yourself naturally, using the wisdom of your body. This is a small book with huge potential – and the perfect companion for 21st century living. Available from all good book shops.

Feel-good fiction Camp Crackers is for anyone who loves a good giggle or is planning to go camping or caravanning this year. If you love the likes of Victoria Wood, Dawn French or Maureen Lipman, you’ll love this. www.lisastewart.co.uk Sunrise by the Sea is the latest release from Scottish writer Jenny Colgan, who serves up a delightful menu of Cornish sun, heart-warming friendship and romance in her return to the Little Beach Street Bakery series. www.jennycolgan.com

The Corporate Hippie Handbook is a great workbook and toolkit, with space for notes, for anyone who wants to harness the benefit of ancient knowledge within a modern workplace. It draws on Shamanism, Reiki, astrology, Shambala, aromatherapy, crystals and more for people looking to thrive beyond the job title. This book proves you can be both wild and well-heeled. www.corporatehippiehandbook.com Fearless is a top travel book all about feeling the fear and doing it anyway. It tells the story of a young woman, author Catrina Davies, travelling alone with almost no money and only her beloved cello for company. Along the way, she navigates tragedy and personal loss and learns the true meaning of love and courage. www.summersdale.com

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Pacifying plants THE GREAT OUTDOORS

Banchory’s leading integrated medical practitioner Dr Jennifer Sudder explains how spending time in nature soothes the sympathetic nervous system and can be the key to calm and general wellbeing in a busy world.

n the fast world we live in; with Imessages, a constant barrage of emails, and media alerts, it’s easy

to let our “fight or flight’ response – otherwise known as our Sympathetic Nervous System (SNS) – become overactive. This can leave us feeling on edge – affecting our ability to focus, feel calm, remember facts and, critically, sleep well. In the work I do, I often find that no matter whether the presenting problem is a mental health or gut issue, sleep is affected in one way or another. When this is remedied, it doesn’t just improve the symptom – it improves general wellbeing, energy levels and calmness. Often, the “microbiome” (the collection of thousands of bacterial cells in the gut) has become out of balance – from stress, antibiotic use or an unhealthy diet – and this “dysbiosis” can lead 62

to allergies, gut dysfunction and a reduction in mental health. But this isn’t a doom and gloom story. The solution is all around us. We are a nation living on a beautiful island, with oceans and birds and stories beneath its waves, as well as trees, grass and flowers. If we can reconnect with nature, we can help ourselves. Through the ages, going for a “constitutional” after eating a meal was considered the right thing to do. Taking time away from work on a Sunday to relax with family groups or to be creative was the norm. These activities encourage the balance of the SNS with its more calming counterpart, the Parasympathetic Nervous System (PNS). There are lots of reasons we feel better when we spend time in nature. The rhythms and patterns in plants, ice

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Green exercise has been shown to be more effective at lowering stress levels and improving mood and self-esteem than going to the gym

crystals and waves have a soothing effect on our brains. These are known as fractal patterns – repeating smaller and smaller copies of themselves, which are familiar, soothing and mesmerising. The phytoncides (chemicals secreted by trees and plants) reduce the stress hormones we secrete – reducing our blood pressure and improving our immune systems thanks, in part, to an increase in ‘natural killer’ cells. The outcome of this is a reduction in SNS activity – boosting the PNS and leaving us feeling more comfortable and relaxed. The benefits to our immune system are wide and varied. It’s also thought that, when walking in a forest, we breathe in a harmless, common bacteria called ‘mycobacterium vaccae’, which has been found to help improve energy and cognition, reduce anxiety and increase our ability to see concerns in a more positive light.

Neuroscientists have discovered this can boost our serotonin – aka our happy hormone – levels and that our problemsolving abilities can increase by as much as 50%. One in 10 of the cells in our brain (called microglial cells) were previously thought to be inert, but we now realise they act like “gardeners’ in our brain when we are sleeping – clearing up debris from the daytime’s brain activity, leaving us feeling refreshed after their night’s work and our night’s sleep. While fun and creativity boost the protein BDNF (brain derived neurotrophic factor) that feeds these cells, mycobacterium vaccae also activates these cells – reducing inflammation and boosting the serotonin supply to parts of the brain called the prefrontal cortex and the hippocampus. Contrary to this, the “stress” hormone cortisol has damaging effects over long

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Natural healing therapies to nourish your mind, body, spirit & soul With Reiki Master Lisa Sugden REIKI & REIKI TRAINING • ANGEL CARD READINGS HOPI EAR CANDLING • NATURAL PRODUCTS

Plus ‘Holistic Huddle’ gatherings in Banchory, Aberdeenshire

Call 07412 291929 or email lisa.holisticzen@aol.com www.holisticzen.co.uk

AndBreathe123 www.andbreathe123.com Email: andbreathe123@gmail.com Phone: 07394 290630

‘AndBreathe123’

‘AndBreathe123: Calm - Online & Face to Face Rider - Calm Horse’ (North East of Scotland) Online and Face to Face Emotional Online &Freedom Face to Face Have you ever avoided hacking down a Technique (EFT)of Scotland) path because your horse spooked the last (North East

‘AndBreathe123’

EFT can help to: Emotional Freedom Technique Relieve stress and promote general relaxation Empower children, parents & families Benefit the lives of animals Release and transform painful, uncomfortable or ‘negative’ emotions like anxiety, sadness, anger or frustration

time you were there?

Have you ever had a knot in your gut (EFT) before a dressage test, jumping competition

or lesson? Is the memory of an accident holding you back from getting back in the saddle? Are you trying to connect with a new horse? Would you like to turn things around? Using EFT and mindfulness, I share how these tools can positively support both horse and rider.

_holisticzen HolisticZen

The benefits of swimming in cold water have become increasingly popular during lockdown

periods of time on the immune system. Cortisol is also thought to reduce the production of BDNF that feeds these cells, thereby helping to explain why during stress, an overactive SNS, is toxic to the brain. Low levels of BDNF have also recently been associated with depression. ‘Green’ exercise (exercising outdoors) has been shown to be more effective at lowering stress levels and improving mood and selfesteem than going to the gym. The smell of wet earth, known as ‘geosmin’, is released through active bacteria called actinomycetes in the soil. This smell is detected through our olfactory centre and is soothing and pleasing for us. Perhaps it’s through these mechanisms that those who exercise outdoors have been shown to have a healthier microbiome. In turn, various studies have shown that metabolites from these “healthier” bacteria activate the vagus nerve (part of the PNS), as well as communicate with the microglial cells. The benefits of swimming in cold water have become increasingly popular during lockdown. Neuroscientists

have identified increased levels (250%) of dopamine –giving us feelings of pleasure and reward – as well as serotonin, improving our mood and easing tension. There are bountiful stories of people easing both mental and physical health concerns by carefully and respectfully engaging with the water. If we get the basics right, the benefits are multitude from our guts to our brains. On a wider scale, ‘greening up’ our urban areas has been associated with a reduction in violent crimes in these areas, as well as improved mental health in those living there. It’s understood that veterans suffering from PTSD (posttraumatic stress disorder) can benefit significantly by therapy involving access to nature, for example. And studies show that enabling unintentional daily contact with nature, especially in deprived areas, reduces the probability of being prescribed antidepressants. It’s now recognised that as much as 90% of chronic health problems are associated with lifestyle choices. I hope that we, as the medical profession, can match this with a more nature-based approach to health.

Dr Jennifer A Sudder MBChB, MRCGP, Dffp, Dip Nutr Med, MFHom is the founder of Promoting Health – The Natural Way, based in Banchory in Royal Deeside. Find out more about her work and how she can help you at www.promoting-health.co.uk S U M M E R 2 0 2 1 | Good Health

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