COMPLIMENTARY MAGAZINE
HORANS magazine Healthstores
ARE SORE JOINTS HOLDING YOU BACK
ULTIMATE GUIDE TO A HEALTHY GUT REOCCURRING CYSTITIS
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by Olive Curran
WINTER WELLNESS – NATURAL SOLUTIONS
3 by Deirdre Murphy
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by Oliver McCabe
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by Alison Cullen
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FAT AROUND THE MIDDLE – HOW TO LOSE THAT BULGE FOR GOOD
by Marilyn Glenville
HOT AND BOTHERED – KEEP YOUR COOL DURING MENOPAUSE
by Susie Perry Debice
100% Irish Owned
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by Alison Cullen
YOUR QUESTIONS OUR ANSWERS Q
Q I suffer from Thrush now and again and I was wondering if you could suggest how I could treat it naturally?
Thrush is an infection caused by the yeast CANDIDA ALBICANS. Yeast feed off sugar so it is important to keep your sugar intake to a minimum. It is more likely to multiply when your immune system is down. It is important to keep your immune system supported and some of the products which may help include: BLACK ELDERBERRY, DR WOLZ IMMUNEKOMPLEX and I would also suggest taking a good quality multi-vitamin for a while. TERRA-NOVA, SOURCE OF LIFE GOLD and SALUS EPRESAT will give you all the essential vitamins and minerals to help strengthen your immunity. Call in to any of the stores and we will discuss some dietary changes which can also help
If you have a health question, please feel free to email me on horanshealth.deirdre@gmail.com
By Deirdre
I have a busy job, 2 children and I always seem to be chasing my tail! As a result my stress levels can be high enough from time to time. My energy levels would not be the best either. My diet is healthy enough but is there a supplement I could take that might help?
If you have not had a blood test recently then that is first on your list before you decide to take anything. Once that is done and your GP is happy with the results then some products you should consider include: B-COMPLEX which may help with energy levels, day to day stress and mood. MAGNESIUM is a very important mineral which may help with stress, energy and help you relax. Take it in the evening and it may also help you to achieve a deeper more beneficial sleep. RHODIOLA is a herbal remedy known as an adaptogenic. It may help with stress, fatigue and mood. Works quickly enough for most people which is good news. We will be happy to discuss these products with you in more detail if you call in to any of the stores. The information contained in this column is not a substitute for medical advice and you should always consult with your GP.
ARE SORE JOINTS HOLDING YOU BACK? Osteoarthritis is the most common form of arthritis in Ireland - our ageing population and more obese people putting an increased strain on their joints. It is caused by wear and tear of cartilage in the joints. Osteoarthritis usually affects the knees, Olive Curran DipNT hips, neck and back, Marketing Director big toe and fingers. Inflammation of the joints can occur, which can cause cartilage to erode, leaving the joint with pain, swelling and stiffness.
Top Tips to Keep inflammation at Bay 1. Eat anti-inflammatory foods:
Eating plenty of alkalising foods such as fresh fruits and vegetables, green leafy vegetables, dried fruit, wholegrain bread, rice, quinoa and millet, oily fish, raw nuts or seeds and drinking 8 glasses of water, coconut water, green vegetable juices or herbal teas. 2. Up your Omega-3s: Getting the right balance of Essential Fatty Acids is vital in managing inflammation. Omega-3 and omega-6 fatty acids are considered essential. Omega-6 mostly sends pro-inflammatory messages, whereas omega-3 helps calm inflammation by sending anti-inflammatory messages. To manage inflammation, I would recommend 2-3 portions of oily fish per week
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(salmon, sardines, anchovies, mackerel, tuna) or taking a high quality omega-3 fish oil daily. Surprisingly, a massive 89% of Irish people are not consuming sufficient oily fish in their diet, so often there is a need to take a premium quality omega-3 fish oil such as Eskimo-3 - known for its legendary purity, freshness & stability. 3. Spice up your Life:
Spices such as curcumin and ginger are excellent at reducing inflammation. Ginger is an extract which helps to maintain joint mobility and avoid morning stiffness. Curcumin helps to control inflammatory responses in the body, helps to protect joints and helps to maintain joint flexibility. You can use these spices in cooking or make a warm herbal drink regularly to help combat inflammation. If this proves difficult, you can take ZinCuFlex, curcumin and ginger complex daily to help keep inflammation at bay. ZinCuFlex uses a patented complex, to improve absorption by up to 100 times compared to ordinary curcumin, making it more bioavailable and therefore more effective. Horans have been selling ZinCuFlex for a couple of years and regularly receives positive feedback from happy customers about its joint benefits.
and ankles. Aim to reach and maintain your ideal weight to avoid excess stress on your joints. 6. Avoid Nightshades: Avoid potatoes, tomatoes, aubergine, peppers and tobacco to see if the nightshade foods are contributing to your symptoms. Whatever your passion‌ follow these tips to reduce inflammation and get back living again!
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4. Keep moving: Stretching, walking, swimming and yoga can prove beneficial. Be careful not to overdo it though. Aim for 30 mins 5 times a week. 5. Reduce weight: Being overweight increases the impact on the weight-bearing joints, in particular the knees
The opinions expressed in Horans Newsletter are not necessarily those of the publisher, but of individual writers. Advice is for information only and should not replace medical care. Check with your GP before trying any remedies. Due to the current legislation in the Republic of Ireland some products mentioned in Horans Newsletter may not be available in all Horans Health Food Stores.
HEALTH WEALTH
horanshealth.deirdre@gmail.com
DEIRDRE
half. This mineral plays a critical role in the proper functioning of the immune system. VITAMIN D: 800iu to 2000iu of Vitamin D daily can have a positive effect in helping to reduce infections as it helps promote a strong immune system VITAMIN C: Numerous studies have proven the effectiveness of Vitamin C in higher dosages for the prevention and relief of cold and flu symptoms ELDERBERRY: This has a direct anti-viral and anti-bacterial effect. It may We all know how important it is to support our immune systems to help to reduce the symptoms of flu when taken in the first few days of enable us to stay healthy. Coughs, colds and sniffles only catch you if your infections and then continued for at least 5 days. It is a good idea to take immune system is down. If they do catch up with you it’s important to a lower maintenance dose throughout the winter months. Available for know what works to help relieve your symptoms. adults and children over 1yr. If you do get sick, there’s not much to do except rest, right? Actually, a BETA GLUCAN: Some remarkable scientific studies have shown Beta number of natural remedies have been shown to help speed up recovery Glucan help to strengthen the immune system by improving the ability and may significantly reduce the time your symptoms last. of white blood cells to fight infection when you come in contact with COLD VS FLU a bacteria or virus. The product IMMIFLEX contains beta glucan and Vitamin D3 and may help significantly reduce infection, especially if high • The common cold: Although generally benign, cold viruses result in stress levels are a factor. significant cost to the economy in lost work days and school attendance. Symptoms may include nasal congestion and discharge, sneezing, OLIVE LEAF: Comvita Olive Leaf Extract is high in antioxidants and is a coughs, sore throat and fever. perfect support for your weakened immune system. It may help to relieve coughs and colds and has been used for centuries to help • Influenza or “The Flu”: Influenza virus infection, one ward off viruses such as colds and flu due to its high antiof the most common infectious diseases is a highly viral properties. contagious airborne disease, which typically occurs Target your immunity: in winter months. Symptoms can include fever, If you have a cold or flu, make sure you: With IMMUNE SYSTEM BIOTIX headaches, muscle pain and fatigue. • Drink fluids to maintain hydration Just 1 to 2 capsules a day to boost and Colds and flu can be made worse by physical and • Wash hands regularly to prevent infecting others support your immune system, includes emotional stress, which are known to reduce your • Avoid exposure to cigarette smoke vitamin D, Zinc, Garlic, Beta Glucan immunity and as a result could increase risk of • Take time out to relax, rest and recover and Probiotic. infection. supporting healthy immunity is possible • Maintain healthy eating A super winter formula! with nutrients such as: Until next time, stay healthy, ZINC: taken withiin 24hours at the on set of symptoms Deirdre may help to cut the risk of symptoms lasting 7 days by
with
WINTER WELLNESS → NATURAL SOLUTIONS
YOUR ULTIMATE GUIDE TO A HEALTHY GUT The ‘gut’ is a very sensitive organ; if you’re not digesting adequately, have an imbalance of bacteria or are eating foods that act as irritants, the gut lining can become inflamed and ‘leaky’. To promote the good bacteria in your gut, reduce your intake of sugar and refined foods, which encourage the proliferation of bad bacteria. Eat plenty of fibre-rich fruits, vegetables, and live natural yoghurt, all of which help to encourage the growth of beneficial bacteria. I would also recommend a good quality probiotic supplement to help restore a good balance. Probiotics have been shown to replenish healthy bacteria in the gut that can be removed by antibiotics. We imagine that we digest our own food; however, the bacteria living in our guts do most of the work. Be sure to check the label for live and active cultures as well as checking the expiry date and ensuring proper storage.
OLIVER’S TOP TIPS: • Try fermented foods. Kimchee or sauerkraut, a cabbage prepared in its fermented form, is a prebiotic (plant fibres), which helps the good bacteria return to your gut. • The preferred ‘fuel’ for the cells lining the ‘gut’ is an amino acid called glutamine. A generous supply of glutamine can help repair the lining of the small intestine and ensure that it stays healthy. • A nother key ingredient in gut healing and repair are omega 3 fats from fish, nut and seed oils, particularly golden flaxseed blended with warm water in the morning, which has been shown to help in calming an inflamed gut. • E at food! It may sound obvious, but here I mean substances that your body recognises and knows how to process. Our bodies don’t recognise artificial ingredients such as hydrogenated fat or artificial colours and can’t break them down.
DIETARY FIBRE
Dietary fibre keeps your ‘gut’ and digestive system healthy by pushing other foods through your gut, and balancing flow. It also contributes to other processes, such as stabilising glucose and cholesterol levels. It is recommended that adults eat 25–35g of dietary fibre daily. Here are some ways to increase your dietary fibre intake: •
Choose hummus instead of cheese when snacking. While cheese has no fibre, a quarter cup of hummus, which is made from chickpeas and sesame seeds, provides nearly 4g.
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Swap a serving of meat for a serving of beans. Half a cup of beans has 5–8g of fibre, depending on the type of bean, while chicken and beef have none.
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Munch on nuts. Adding a quarter cup of nuts to your food can give you an extra 2–4g of fibre. Almonds are highest in fibre while peanuts and walnuts are also good sources.
•
Eat your vegetables. You can boost your fibre intake by 4–8g by eating half a cup of cooked greens or a couple of raw carrots.
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Go with whole grains. A cup of brown rice provides about 4g of fibre whereas white only has 1g. Other whole grains like oats, oat bran and quinoa also provide lots of fibre.
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Drink one and a half litres of water a day to maintain a moist and soft gut rather than a dry, irritated one.
We should be producing at least one “good” bowel motion every day: a well-formed, soft stool that can be passed easily without straining. Irregular bowel movements or poor bowel health can impact our lives in more ways than just feelings of bloating, fullness, wind and general discomfort.
A sluggish bowel results in faecal matter remaining in the intestines for longer than necessary, which leads to excess fermentation, which in turn creates gas or bloating. Gas and bloating are indications that you are not digesting Oliver McCabe your food adequately. A poorly functioning liver can contribute to poor digestion, feelings of sluggishness, lethargy, weight gain and difficulty in losing weight. If that isn’t enough incentive to start upping your fibre intake, this may be the last push you need: poor liver function can also result in skin blemishes and breakouts. Our skin, appearance, energy and vitality are a reflection of our inner digestive system. If you find you are struggling with digestion and elimination, there are effective and natural bowel foods and herbs on hand. Foods like lecithin and psyllium husks, for example, promote the regular and easy passing of bowel motions by increasing fibre intake, which is essential to bowel health and maintaining bowel regularity. Always make sure to increase water intake sufficiently when you increase the amount of fibre in your diet. If you are eating enough fibre but experiencing wind or straining, aloe vera can help soothe and calm your digestive system. Probiotics maintain a favourable balance of good bacteria in the colon for bowel health. Chlorella contains the richest source of chlorophyll of any known plant. Because of this, it has powerful cleansing properties and is an excellent tonic. A few basic tips to remember for bowel regularity: eat plenty of fibre; drink plenty of water; be active, love your exercise; never ignore the urge; try to stay calm and positive about life; and remember—mind over matter.
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REOCCURRING CYSTITIS Cystitis can be a painful, unpleasant and even debilitating condition – having to drink glass after glass of water and use the bathroom every 10 minutes makes it difficult to go any further than your living room! For a few days this is manageable, if a bit annoying. For some, however, cystitis is a recurring condition that just keeps coming back. Recurrent cystitis usually means two infections within six months, or three in a year. In some cases, they can occur much more frequently than that.
WHAT COULD BE CAUSING IT?
Cystitis is the term used for the inflammation of the bladder. Some people are naturally just more prone to developing cystitis without any real cause. However, there are also a number of more specific causes that you should look out for, as knowing the cause makes it easier to prevent. 1) Not fully recovering from the previous infection. I’m sure most of us have been there – as soon as the burning sensation and constant need to pee disappears we ditch the cranberry juice, our water intake drops right down and we get on with our usual routine. However, this can be a bit hasty, as at this point there may still be some bacteria left in the
bladder that can quickly begin to multiply again if you aren’t careful. 2) Not fully emptying the bladder. There are a number of reasons why you might not be fully emptying your bladder, including obstructions in the urethra. If you often feel like you still need to pee after emptying your bladder, the best course of action would be to consult your doctor, who may refer you for an ultrasound of your bladder. 3) Sex. Yes, that’s right; sex can, unfortunately, cause cystitis. This is a really easy way to spread bacteria into the urethra. As well as this, sex can cause irritation, damage or bruising to the bladder wall and the urethra, causing inflammation. This is sometimes referred to as ‘Honeymoon cystitis’ and often occurs when having sex for the first time, or after having sex for the first time in a while. 4) Poor immune function. If your cystitis is caused by repeated infections, then it might be that your immune system isn’t working to its maximum potential. Some people are unfortunately just naturally more prone to developing cystitis; the good news is that there are still a number of preventative measures you can take regardless of the cause.
TIPS TO REDUCE THE CHANCE OF CYSTITIS RETURNING
Here are some top tips for reducing the chances of cystitis returning. It may be worth trying a few, particularly if you aren’t sure what is causing your recurring symptoms. • Make sure to continue treatment, such as drinking plenty of water, for several days after your symptoms have stopped, and always
finish any antibiotic treatment your doctor has prescribed. This will reduce the chances of it returning the next week, and help prevent the development of resistant strains • Increase your daily intake of water. This is possibly the most important prevention method! Drinking more water means that you empty your bladder more frequently, giving bacteria little time to multiply, but it also makes urine less concentrated and so less irritating to the bladder wall • Make sure to urinate soon after sex to flush out any bacteria that have crept up your urethra. It is important to flush these out before they reach the bladder to prevent infection • Be careful to wipe front to back after using the toilet, and insert tampons with clean hands • Avoid washing your intimate area with harsh chemicals and perfumed soaps, as these not only irritate the urethra, but they can also disrupt your balance of bacteria. Stick to warm water, and if you really want to use soap, make sure it is natural and perfume free • Take a good quality Cranberry Juice or Cranberry Complex tablets daily for long-term help in the prevention of cystitis. Cranberry Complex contains fresh cranberries, which help prevent bacteria from sticking to the bladder wall, as well as other bladder-friendly herbs such as Golden Rod. When taken every day this helps to reduce the chances of an infection starting in your bladder • Take Echinacea and vitamin C tablets to strengthen your body’s defences against infection. Other measures such as improving diet and taking probiotics will also benefit your immune system.
Tired of not
Sleeping?
Dormeasan® is a herbal sleep remedy made from extracts of freshly harvested, organically grown Valerian root and Hops. At A.Vogel, we insist that only freshly picked Valerian root and Hops plants are used to make Dormeasan®. This ensures that the herb extracts obtained provide the active* ingredients that helps encourage undisturbed sleep. Unlike many sleep remedies, Dormeasan® is available in the form of a liquid herbal tincture. It can be taken just half an hour before bed-time, and won’t leave that lasting groggy feeling the next morning. * Tobler M, et al. Characteristics of whole fresh plant extracts. Schweizerische Zeitschrift für GanzheitsMedizin, 1994.
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Taken just 30 mins before bed Herbal tincture Fresh herbs to promote a more natural sleep
Dormeasan® Sleep Valerian-Hops oral drops
Traditional herbal medicinal product used to aid sleep exclusively based upon long standing use. Always read the leaflet.
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FAT AROUND THE MIDDLE – HOW TO LOSE THAT BULGE FOR GOOD Fat around your middle is dangerous because it increases your risk of type 2 diabetes, heart disease, stroke, Alzheimer’s, high blood pressure and cancer.
The main reason people gather fat around their middle is because of the stress hormone cortisol. Millions of years ago, our bodies were designed to react quickly to danger. We were on constant alert so we could run or fight if threatened and this would stimulate the release of adrenaline and cortisol Marilyn Glenville
These days, many of us live under chronic stress and cortisol levels in the blood often remain high, increasing your appetite because your body thinks you should refuel after all this fighting or fleeing. The reason fat targets the middle is because it is close to your liver. To continue providing the energy it thinks you need, it tries to keep a convenient fat store ready for constant use
and creates cravings and increases appetite to ensure good supplies of necessary fuel. Follow these simple steps to lose your belly: • Stop dieting • Eat little and often • Don’t skip breakfast • Eliminate all stimulants including sugar, coffee and refined carbohydrates • Add protein to each meal • Eat essential fats • Don’t eat on the run
Here are some simple tips to follow: Ditch the caffeine Tea, coffee and energy drinks containing caffeine can all increase the severity of a hot flush. Cut back slowly to avoid
Changing the way you eat, adding supplements and an exercise regime may not seem easy at first. But please persevere because before you know it, your clothes will start to feel lose and your shape has changed.
Certain vitamins and minerals help to turn glucose into energy instead of fat. • Chromium - needed for the metabolism of glucose. • Magnesium - calms the adrenal glands and helps balance blood sugar. • Zinc - helps control cortisol. • B vitamins - known as the ‘stress’ vitamins • Co-enzyme Q10 - helps shift fat around the middle because it releases energy by burning that fat. • Alpha Lipoic acid - role is to release energy by burning glucose. Amino Acids - vital for losing fat around the middle because they help to make cells more
KEEP YOUR COOL DURING MENOPAUSE
So why do hot flushes happen during the menopause? A gland in your brain called the hypothalamus is in charge of your internal thermostat and it’s thought that when you go through the menopause, fluctuating levels of oestrogen and progesterone cause the hypothalamus to become confused and unable to gauge your correct body temperature. Every now and again the hypothalamus thinks that your body temperature is too high, so it initiates a hot flush and sweating in an attempt to bring you back to the right temperature.
There are two food supplements that contain all of the most important nutrients for losing that fat around the middle. They are NHPs Nutri Support and NHPs Amino Support. For more information on how to get rid of belly fat see my book ‘Fat Around The Middle’.
SUPPLEMENTS
HOT & BOTHERED?
Common menopausal symptoms such as hot flushes can build in intensity and become more frequen. Some women simply experience a warm sensation that rises through the body, whereas others have a more extreme reaction resulting in them breaking out in a sweat.
sensitive to insulin and help to cushion your body against the effects of stress hormones.
a headache by swapping out tea and coffee for herbal teas. Cooling cotton There’s nothing quite like synthetic or nylon-based fabrics to make you feel sweaty. If you are prone to hot flushes, stick to clothes made from natural fibres such as cotton or linen as these allow your body to ‘breathe’. Stress busters Being stressed and running around chasing your tail just notches up the frequency and severity of hot flushes! Clear your diary and make space each day to relax. Call in the support of family and friends and take steps to heal any troublesome relationships as this can have a profound effect on your hormones.
MARILYN GLENVILLE WILL BE IN MANOR WEST HOTEL ON THRUSDAY 8 MARCH, 6.45-9.30pm ON HER “DEALING WITH STRESS” TOUR Goody bags and refreshments
it as your all-in one menopause supplement. Finally, studies using Cleanmarine MenoMin have shown fantastic results helping reduce the frequency and severity of hot flushes. You now have a tool box of tips and techniques to help keep you cool on the inside, making your menopause more manageable whatever the weather! Don’t forget to talk to you friends as they are likely to be experiencing similar symptoms and you can support each other through this phase of life. Cleanmarine MenoMin is available from your local Horans Health Store.
Multi-nutrient support Menopause is a phase of life when your body can do with some extra nutritional support to help it cope with all the internal changes that are taking place. Vitamin D is essential to help your mood and also your bones. Next up are soy isoflavones, which contain a natural source of oestrogen to help settle those hormone highs and lows. B vitamins such as B1, B2, B6, folic acid and biotin help combat feelings of fatigue and tiredness. The good news is you can get all of these nutrients in Cleanmarine MenoMin – think of 5
JOIN DR. HAUSCHKA AT HORAN’S HEALTH STORES Dr.Hauschka Skin Care has teamed up with Horan’s Health Store this March to host a number of special instore consultation events for customers - with personalised skin care advice from Dr. Hauschka Skin Care expert, Tina Tynan. While stocks last, customers can avail of a Dr.Hauschka Gift With Purchase and will recieve a free Soothing Cleansing Milk 30ml and Cosmetic Sponge with any Dr. Hauschka purchase of €35+. The events will run througout March at four different stores. Customers are invited to book in now for their complimentary consultation with Tina, where they will receive expert advice on their skin care needs: • Horan‘s Listowel: Saturday 3rd March, 10am – 4pm • Horan‘s Manor West: Saturday 10th March, 10am – 4pm • Horan’s Clash: Wednesday 14th March, 10am – 4pm • Horan‘s Beech Road: Friday 30th March, 10am – 4pm Tina will advise customers on a variety of topics – whether it’s to rehydrate the skin, deal with blemishes or other impurities, smooth out age lines, or to simply revive tired eyes. This is a great way for Dr. Hauschka fans to sample the various products available within the range and talk through their amazing benefits with Tina. For more information on the Dr. Hauschka range visit www.drh.ie or pop into any Horan’s Health Store today to speak with a member of the team.
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* this offer is only available in selected stores
YOUR GOOD BACTERIA CHECKLIST Taking top quality “good bacteria” supplement is a convenient way to deliver friendly bacteria to the gut. These friendly bacteria help to keep the gut healthy and properly digest food and absorb nutrients. They also scavenge ingested toxins and prevent the overgrowth of bad bacteria and fungal infections. Traditionally these bacteria have been ingested by eating raw and fermented foods such as kefir, sauerkraut, miso and yoghurt. Our modern diets with pasteurised, irradiated and processed foods kill off any of these naturally occurring beneficial bacteria. ‘Bad’ or ‘unfavourable’ bacteria on the other hand, can cause intestinal microflora imbalances that can lead to the loss of well-being and vitality. But with everyday supplementation this can be controlled.
up your good bacteria on the go. Kids love the raspberry flavour too. Udo’s Choice® Childrens, Adult, Advanced Adult and Super 8 Capsules - convenient to take and easy to swallow. They can also be opened and their content directly mixed with cool or warm (but not hot) foods. Udo’s Choice® Super 8 recently launched Super 8 Gold, boasting 102 billion good bacteria per capsule. Live and refrigerated - By refrigerating our microbiotics we ensure maximum potency and stability, in other words, it keeps the bacteria alive. However, our microbiotics can be left unrefrigerated for short periods of time, making them convenient for travel.
Age specific strengths - Our age specific blends are designed to support the body at each important life stage. They are also suitable for pregnant and breastfeeding women plus vegetarians. Multiple strains of good bacteria - Our microbiotics boast some of the strongest bacterial counts available at time of manufacture so that even by the expiry date you will still be getting all the good bacteria you need to help maintain a healthy flora balance. Always sugar & additive free - Our microbiotics are 100% sugar free and free from nasty additives, artificial colourings and flavourings. Value for money - Our microbiotics are jam packed with multiple strains of premium “good bacteria”, giving you exceptional value for money.
Udo’s Choice® Infant’s Blend Powder - just add to infant’s formula , breast milk or other liquid as part of the meal.
Because heritage matters Our microbiotics have been supporting digestive health with Irish families for over 20 years.
Udo’s Choice® Super 5 Lozenges - a tasty and handy way to top
Udo’s Choice Microbiotics Range is available in your local is available from your local Horans Health Store.
Hemp Oil Pesto
3 cu ps fr es h ba si l 1/2 cu p IIH F w al nu ts 1/2 ts p H im al ay an sa lt 1 clove ga rl ic, m in ce d 1/2 le m on , ju ice d 2 tb sp tr ue he m p se ed s 2 tb sp nu tr it io na l ye as t 3/4 cu p tr ue he m p oi l 1. Place the ba sil, w alnuts, sa and nutritional yeas lt, garlic, lemon juice, hemp seeds t in a food processo r. 2. Process at a high speed while slowly ad ding the hemp oil. 3. Don’t blend until tota lly smooth as a little texture is go 4. Pour into an air od. tight container. 5. The pesto shou ld keep in the fridg e for 1-2 weeks.
www.truefoods.ie
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AGING Nowadays, we live in a world that appears to be ruled by our imperfections and how we can correct them. The quest to have beautiful, healthy and younger looking skin is a preoccupation of millions for people. We live in an era where our online lives places us under enormous pressure to look young and fresh in both the work place and in our personal lives. While it is good to
promote health and wellbeing through personal care, there can be a certain level of unrealistic expectations about the effects of time and aging. The beauty industry feeds off our fear of our every line and wrinkle. While it is impossible to turn back time and reverse the signs of aging, there are many things we could all be doing in our daily lives that would certainly help enormously. For example, there are common habits we know such as stopping smoking, reducing our alcohol intake and our exposure to the sun. However, what we can forget to think about is that our skin, hair and nails are nourished – like all things – from the inside out. What we eat and drink directly impacts our appearance in what can seem like irrevocable ways. Our skin quality relies on collagen production a n d hormone b alance,
whereas our hair relies on the health of our hair follicles which are affected by everything we eat ,drink and hormones . Healthy wholefoods contain essential nutrients, phy tochemicals (biologically active Breda O’Connor compounds found in plants) and enzymes that work synergistically to keep us healthy and ready to thrive – both inside and out. Often, we don’t need these nutrients in huge amounts, but simply small, regular portions so that our body can flourish consistently. It is vital to eat food that are there to enhance health, but do not cause stomach irritation or inflammation. A balanced diet rich in a wide range of vitamins, minerals and amino acids is the best and most natural way to nourish our appearance. As it is not always possible to get a full range of nutrients from our diets, taking high-quality supplements can help to compensate for the otherwise lost nutrients. If you are interested in having a food sensitivity test, you can contact me at 087 2772955
ONE OF NATURE’S MOST POTENT SPICES! ROOTED IN TRADITION A natural wonder of the healing world, Turmeric has a long history in Ayurvedic medicine of health-giving properties. In recent years, there have been many studies that show it has major benefits for your body. Curcumin is an extract of the plant turmeric (curcuma longa) and is what gives the spice its bright yellow colour. Curcumin is the active ingredient that has been used in traditional therapies in India for thousands of years. HEALTH BENEFITS
Curcumin has powerful anti-inflammatory effects and is a very strong antioxidant. The root of the plant is harvested, but the turmeric root only contains 2-5% curcuminoids. Our Macánta Curcumin gives you a 95% active dose with 400mg of curcuminoids.
IMPROVED ABSORPTION
Curcumin is not always readily absorbed, but research has shown that by adding piperine (black pepper) the absorption is improved considerably. We include 5mg of piperine in our formula to help increase absorption and improve efficacy.
Available from all Horan’s stores, ask staff for more information on how curcumin can benefit you and your health.
www.macanta.ie 8
Did you know?
That Kombucha is a living culture(tastes like fizzy cider a lady told me recently) fermented with black or green tea, contains live bacteria, esp. Saccharomyces, more probiotics & enzymes, has tremendous health benefits extending to your heart, brain & especially your gut! Clover, The Square Tralee TOP TIP Did you know that skipping a meal may cause you to gain weight. Your body thinks you are going through a famine, which causes it to work in energysaving mode and this makes burning calories more difficult. So ensure you have your three meals a day and snack every couple of hours with healthy options such as almonds, fruit such as berries or apple with some natural peanut butter on top. Natural peanut butter is rich in protein which helps promote a feeling of fullness. Start your day with a glass of warm water and a spoon of BRAGGS OR RAINBOW APPLE CIDER VINEGAR to get your metabolism started. Deirdre Manor West 2 MINUTE VEGAN PARMESAN CHEESE - Recipe! Ingredients •¼ cup Marigold nutritional yeast with added B12 •1 cup raw almonds, unsalted (Cashews or walnuts also work well) •1 tsp salt Add all ingredients to a food processor and process on a quick pulse to avoid it getting too powdery. This is a really tasty addition to any of your meals. Store in the fridge in an airtight jar for up to 2 weeks. Majella from Nenagh.
Health Tip Sprouted Seeds are really good for you, as these baby plants contain high concentrations of valuable enzymes, proteins, trace elements and natural vitamins. During germination, there is a sharp increase in the vitamin content of the seeds. Sprouted seeds are an excellent source of fibre, beneficial to the intestines and regulating for digestive processes. Since they grow up right up until the moment they’re picked, practically no nutrients are lost. Beech Road, Killarney
Beauty Boost Kinvara Skincare Hyaluronic Youth Boost is a readily absorbed, fragrance free gel that helps target signs of aging, especially at the mouth and brow areas. This high quality natural skincare product combines the proven plumping action of Hyaluronic acid with the super food properties of Turmeric, to help deliver real results. This light gel absorbs into your skin super-fast, leaving your skin look and feeling its best. Add Hyaluronic Youth Boost to your skincare routine to help target signs of aging. Linda, William Street Limerick
Mother’s March
Day
Sunday,
11th
At Horan’s Healthstore we have many gift suggestions to celebrate that wonderful woman in your life. We have beautiful natural skincare ranges like Trilogy, Dr Hauschka, Antipodes, Kinvara and our very own Harebell Herbs (hand made in west Kerry). We can do up bespoke hampers especially for you or you can purchase one of our many gift sets. Some ranges have gift with purchase so watch out for these too. Looking forward to seeing you and preparing a special gift for that special woman. Catherine, Cashel
My Top Tip for this month: is to take some Psyllium Husks each day. The husk of Psyllium is the actual coating of mucilage around the seed of the plant. They are not digested in the small intestine but are partially broken down in the colon where they act as a food source for friendly flora. In addition to contributing to eating a healthy amount of fibre each day, it can positively contribute to maintaining healthy cholesterol levels. I add one teaspoonful to my porridge each morning, just before I tuck in. This way is the easiest way I know to take Psyllium Husks.
Baby: Tip of the month Harebell Organic Chamomile Cream My 9 month old suffered very bad with nappy rash I tried this product on his nappy rash and was amazed to see how this product worked wonders on his nappy rash. Caroline in Rock St
Food for thoughts Spring has sprung, the tulips are blooming and we're all considering our own looks bouncing back after the winters weather. An underestimated food for thought are dried apricots. They are very high in vitamin A; 94% of the RDA per cup, which will give your skin a much needed lift. Another little known fact is their iron content; 19% of the RDA per cup. When combined with the copper they naturally contain it increases the absorption of iron too! Therefore dried apricots are a sweet and colourful bonus to your Easter baking. Try dicing a cupful and adding them to your favourite scone recipe for a tasty and nutritious Easter breakfast! Fern, Killarney, Park Road
Mitchelstown
Did you know! Stress has been shown to increase daily magnesium loss by more than 40%. Fermoy
FLU SEASON I was recently struck down with a full blown flu and the pains and aches that came with it were extremely unbearable. I went for a bath with Epsom salts I soaked in it for between 20-25 mins and the pains were greatly reduced. It also helped to relax me. We now have Westlab Epsom salts on offer only €3.00 Sinead New Castle West
Cold Sores! Cold sores, a common thing to get at this time of the year that can be unsightly and uncomfortable to put up with. The top products we recommend to clear these up are New Vistas HRP and Optibac Probiotics for Daily Immunity. These two products combined can be very powerful in clearing up the cold sore from the inside and can also be applied topically. To start off take 7-10 drops of HRP 3 times a day and also apply the drops to the affected area. As well as this take your Optibac Probiotic daily and you are likely to see a rapid improvement, as well as helping to boost your immune system. Charlie Anne Listowel
Tried & Tested: Dead Sea Magik Pro Toner. Such a soothing formula that hydrates and restores your skin, even around the delicate eye area. a lovely product! Maintains Skin PH 9 balance. Noirin Clash Tralee
Your bone structure depends on vitamin D If you want to maintain strong bones throughout life, your vitamin D status is something you should take seriously. One of the really massive costs on the healthcare budget is treatment of bone fractures, a problem that typically affects the ageing population. A good place to start in terms of preventing such fractures is to encourage the general population to get adequate vitamin D from sunlight, diet and, possibly, supplements. Modern science has found that the majority of us lack vitamin D, and since this particular vitamin is of extreme importance to bone health, there is every reason to take action. According to published studies, as much as two thirds of Europeans, including the otherwise healthy, have insufficient vitamin D levels. SERIOUS PROBLEM This is serious, as one of vitamin D’s roles is to promote healthy mineralisation, growth
and remodeling of bone tissue. With too little vitamin D in your bloodstream, you are at increased risk of thin, brittle, or misshaped bones. LOW MINERAL DENSITY One of vitamin D’s most important functions is to maintain skeletal calcium balance by helping the digestive system to absorb calcium. At the same time it supports the embedding of calcium in bone tissue. Lack of vitamin D may result in low bone mineral density and increased loss of bone tissue. Studies have shown a positive correlation between vitamin D levels and bone mineral density in the hip.
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Sambucol Kids available at half price in all Horans Health Stores in March 2018.
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