Horans Health Store Magazine August 2017

COMPLIMENTARY MAGAZINE

HORANS magazine Healthstores

100% Irish Owned

AUGUST 2017

www.horanshealthstore.com

HORANS HEALTH STORES

TOP TIPS FOR BACK TO SCHOOL NUTRITION

OFFICIAL HEALTH FOOD PARTNER

OF THE KERRY GAA

3

OLIVER MCCABE

4

Sarah Brereton NUTRITIONIST

7

NUTRITIONAL NEEDS

GMOVING ET

FOR PLAYING

SPORTS

KEVIN BEASLEY, KERRY TEAM NUTRITIONIST

8

CHECK OUR DELICIOUS

ALMOND BUTTER

12

COOKIES RECIPE

GIVE YOUR

CHILDREN

THE RIGHT

START TRALEE: ROCK ST. MANOR WEST CLASH THE SQUARE

GARETH ZEAL, NUTRITIONAL THERAPIST FERMOY:

025 42938

NENAGH:

BEECH ROAD

064 6622581

CASHEL:

062 62848

NEWCASTLE WEST: 069 77784

PARK ROAD

064 6626528

CLONMEL:

052 6187387

LISTOWEL:

068 24356

MITCHELSTOWN: 025 86868

KILLARNEY: 066 7119418 066 7180690 066 7185901 066 7190558 / 085 2542471

067 41258

LIMERICK: 48 ROCHES ST.

061 405311

AUGUST’S SPECIAL OFFERS LIMITED AVAILABILITY

€O4 FF

LF E A H IC PR

LF E A H IC PR

€O5 FF

BE AT YOUR BEST EVERY DAY OF THE MONTH As a busy mum of three, Cork woman, Valerie McCarthy couldn’t afford to spend the 2-3 days a month before her period arrived on a hormonal roller-coaster. Here’s her story: "As a busy mother of three I couldn’t afford to lose a few days a month. Life was busy enough and I wanted to feel and look my best every day. I needed to take control of my hormones and I was keen to find a natural solution.

I came across Cleanmarine® For Women nearly three years ago after reading an article about it in a magazine. The article immediately struck a chord with me… skin breakouts, lack of energy and fatigue. The fact that it was backed by research really appealed to me and that other women were having great results from just two capsules a day, I had to try it.

After one month of taking Cleanmarine® For Women I noticed I was feeling more balanced and my energy levels were getting back to normal. I was feeling much more like my normal self. But I noticed a real difference two months in. I didn’t suffer the usual roller-coaster just before my period. I had my spark back and my hair and nails never looked so healthy.

I’ve recommended Cleanmarine® For Women to all my friends and family. My advice, don’t put up with feeling anything but normal, be at your best every day of the month!”

Cleanmarine® For Women is available in your local Horans Health Stores RRP €22.99

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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

Exercise and drinking plenty of water is necessary to help constipation. A gradual change in diet helps the body and mind adjust to a new way of eating. Start with a lower bowel cleanser, which will clean deep while rebuilding the colon. Start slowly and increase amounts as needed.

DEIRDRE

with

DEALING WITH CONSTIPATION

An easy “Make it Yourself” fibre drink: Mix equal parts of flaxseed and oat bran in water. Let it soak overnight and take two tablespoons in the morning in juice.

Also here are some herbal remedies worth checking out, if you suffer from constipation:

Constipation can be caused by poor eating habits, lack of fibre and nutrients, eating white flour products (glue foods), overeating, bad food combining, stress, lack of exercise

MILK THISTLE or DANDELION: to enhance bile output and soften stools

or general poor living habits. Constipation can cause

BEE POLLEN: 2 tsp to regulate intestinal function

numerous health problems if left untreated. Every system

OMEGA 3 FLAXSEED OIL CAPS: to help prevent constipation

of the body can be affected through auto intoxication caused by constipation.

VITAMIN C: helps to destroy toxins in the colon

An increasing number of people suffer with this uncomfortable

MAGNESIUM: helps relax the bowel

and unhealthy problem. When constipated, the colon becomes

POTASSIUM: healing for the stomach and colon

a breathing ground for bacteria’s, viruses, parasites, yeasts, moulds, etc.

PROBIOTICS: restores healthy bacteria in the gut

Avoid habit forming laxatives as they kill friendly intestinal flora.

B-COMPLEX: these vitamins helps regularity, protect the intestine and improve digestion. They also help to eliminate toxins from the liver

A change of diet is essential for the bowels to be healthy and regular. A high fibre diet will help to clean and completely eliminate the colon of waste product, soon after eating. Eat whole grains, whole wheat, brown rice, whole oats, buckwheat and quinoa. They contain bran rich in fibre, vitamins and minerals, as well as complex carbohydrates and protein. Chew food well and eat smaller meals. Some juices may also

Psyllium Husk creates bulk and loosens waste material from the colon

help with constipation, such as PRUNE, APPLE and PEACH, which have a natural laxative effect.

LEPICOL: combination of psyllium husk and probiotic which contributes to the maintenance of normal bowel movements SLIPPERY ELM: helps heal the colon and aid digestion ALOE VERA JUICE: helps to calm and soothe the bowel and helps with elimination Until Next Time, Stay Healthy, Deirdre

TOP TIPS FOR BACK TO SCHOOL NUTRITION FROM IIHF’S EXPERTS Breakfast…is the most important meal of the day! A good night’s sleep followed by food in the morning helps children to stay active and concentrate at school. It also means children are less likely to feel hungry during the morning.

A healthy lunchbox a day keeps the yawns away…a home-made packed lunch is a great way for children to learn about healthy food. Allowing and encouraging kids to participate in food preparation can provide them with great skills later in life!

Snacks…are an important part of a healthy diet for active children.

Make snacks nutritious, not just high in energy. Fill up children’s lunch boxes with fruit and veg., and Irish soft cheese or hummus, which makes a delicious, f i l l i n g snack that kids love. Also try small bags of dried fruit.

Variety…is the spice of life! Mix things up a little with the kids’ food and try something new. Sandwiches don’t always have to be centre stage in the lunch box. Savoury muffins, wholemeal wraps, pittas, oatcakes, rice cakes and cracker breads are all great options.

Protein…choose lean cooked free-range or local chicken, turkey or beef; cooked fish and prawns; boiled eggs; seeds and seed butters.

Foods to use in moderation, either at home or in school lunch boxes include: processed or packet meats such as salami, ham or luncheon roll, processed cheese, crisps, salty nuts, sugary yogurts, sugary biscuits, muesli bars or breakfast bars, fizzy drinks,

cordials, sweetened juices or soft drinks. Encourage your children to drink plain water instead!

Get moving…physical activity is an important part of good health. Try to encourage your children to do something active each day, such as hobbies, games or sport. Get out and move with them, which is fun and exercise for all the family!

‘Eggcado’ Chopped Boiled Eggs with Ripe Avocado & Chives (Serves 1) Quick Kids Breakfast or Lunchbox Filling in a Wholegrain Wrap or Pitta. Eggs contain important brain fats called phospholipids. Phospholipids along with essential fats from chia or hemps seeds enhance your mood, mind and mental performance.

Vegetarian, nut and dairy free, with no added sugar. A good source of dietary fibre and essential fats.

Ingredients: 2 free range eggs; 1 medium ripe peeled avocado; 1 tsp. of olive oil; salt and pepper; a pinch of chopped fresh chives (or spring onion); ½ tsp. of true natural goodness Organic Shelled Hemp Seeds or true natural goodness Milled Chia Seeds.

Instructions: Boil water in a medium saucepan until hot. Put the eggs in saucepan in hot water for about 8 minutes until hard boiled. Rinse the eggs in sieve under cold water then peel quickly. Mash the peeled eggs with oil and salt and pepper in a small bowl. Add the avocado and seeds then mash until smoother but still chunky. Sprinkle chopped chives on top. Serve in a small sealed Tupperware container with a teaspoon on the side or as a sandwich filler.

Oliver McCabe

www.iihealthfoods.com

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YOUR QUESTIONS OUR ANSWERS Q

My skin is very dry, I notice it more when the weather changes. My arms and legs are affected more than my face. I use natural body moisturisers

Q

regularly, what else can I do?

Dry skin without any underlying medical condition can be just as much related to what you put in your body as it is about the moisturisers you use. If your work environment has artificial heating or cooling this will also dry your skin, particularly since you have noted that your skin changes with the weather. Essential Fatty Acids are crucial for maintaining healthy skin. The best food source of EFA’s are fatty fish such as Salmon, mackerel, halibut and herring. If you don’t eat fish then look for a vegetarian option such as UDO’s Choice. Vitamin C is another nutrient that is vital for maintaining plump and moisturised skin and is an important ingredient in the growth and repair of tissue. When supplementing with Vitamin C ensure you take between 1000mg-3000mg a day. Ensure you are drinking enough water throughout the day. Keep your showers or baths short and not too hot.

The information contained in this column is not a substitute for medical advice and you should always consult with your GP.

By Deirdre

I have made my mind up to quit smoking and am currently down to 2 cigarettes a day. Is there anything natural I could take to help?

Astragalus root has been shown in clinical trials to help flush nicotine out of the system and helping to reduce cravings as a result. Essentially it is an adaptogenic herb that helps to support the immune system. This is important when you are dealing with the detoxification process of the nicotine.

While the body is eliminating toxins via the blood, skin, lungs, bowels, liver and kidneys you may not be feeling the best but you will eventually feel much better as a result.

If you have a health question, please feel free to email me on horanshealth.deirdre@gmail.com

GET MOVING – UDO’S OIL Want to feel healthier and happier for the rest of your life? Move more, eat right – it’s that simple, says nutritionist Sarah Brereton.

We all know exercise and diet is the way to a long and healthy life. If your body is functioning at its optimum level, you’re going to think faster, feel happier, be more energetic and less stressed.

Move It

The key to exercise is finding something you enjoy, so it won’t feel like such a chore. Love the water? Swimming uses all the major muscle groups in the body at once, so it’s a great calorie-burner. Good freestylers will burn 100 calories every 10 minutes (more than jogging). Aerobic dance can burn upwards of 443 calories per hour, while a kickboxing class burns 585 calories in a 60-minute session. If you’re looking for something a little less strenuous, then golf could be worth a swing. It may not be the most strenuous of sports, but it still burns calories. In fact, nine holes of golf, while carrying your clubs, uses about 820 calories.

Take 20

So how much exercise is enough? A brisk 20-minute walk each day is all it takes, reveals a recent study. Scientists at Cambridge University looked at the effects of obesity and exercise on 334,161 European men and women whose progress 4

was followed for 12 years. They found that people who engaged in moderate levels of daily exercise – equivalent to taking an energetic 20-minute walk – were up to 30% less likely to die than those classified as inactive.

Show Some Heart

However, sometimes modern life gets in the way, and due to long working hours, stressful relationships and poor-quality diets, exercise is put on the long finger, our health is put on the back-burner and our hearts come under attack. Omega 3’s are known for their heart health benefits.

Udo’s Oil contains the richest source of omega 3, 6 and 9 fatty acids available in Ireland. These essential fatty acids play an important role in heart, brain and vision health to help you feel and look amazing, inside and out.

Simply The Best

Udo’s Oil combines only the very best natural ingredients. It contains flax seed oil

(which has twice the omega 3 of fish oils), sesame oil – rich in omega 6 and vitamins A, B and E – while sunflower seed oil, another great omega 6 source, enhances the Udo’s Oil taste. It also features coconut oil of the very highest quality, evening primrose oil, soy lecithin, rice bran oil and tocotrienol. That’s a whole lot of omega goodness without a single whiff of fish.

Udo’s Oil is available in liquid and capsule form from your local Horans Health Stores.

THIS MONTH’S IN STORE EVENTS

THE SQUARE, TRALEE

LISTOWEL

MANOR WEST, TRALEE

• Thursday 3rd August - From 11am to 1pm we will have Holly Power from Viridian advising you on supplements to help alleviate stress and also to support joints. Just pop in on the day.

• Friday 4th August - Ray Nolan Food Intolerance Testing, a Comprehensive Food Test with Accompanying Vitamin & Mineral Assessment.

Consultation Costs €99. To Book Your Appointment Contact Us On 068 24356. Results available on the day.

• Friday 4th August - Holly, our favourite nutritionist from Viridian will be in store offering FREE One to One Advice between 1pm-3pm on any & all of your nutritional queries.

• Tuesday 8th August & Wednesday 9th August Tired? Bloated? Foggy brain? Just not feeling yourself?

Is it something you’re eating? Avail of a food intolerance test and vitamin and mineral deficiency test with Breda Hayes O’Connor. Cost is €80 – Booking is Essential.

• Thursday 17th August - We are very excited to announce that we are stockists of Dr. Hauschka skincare range. To celebrate we invite you to join us from 6pm to 8pm for a Natural, Organic skincare masterclass with Karen Meagher. We are giving you 10% off of the Dr. Hauschka range on the night only while also providing light refreshments and amazing goody bags. Not to be missed – tickets are €5 but are fully redeemable against any purchase.

• Monday 21st August and Tuesday 22nd August - Be Rose Ball ready with our amazing Special Offer – makeup application with our amazing in store beautician Sheila McQuinn only €15 (was €25).

• Wednesday 23rd August - From 11am to 1pm we will have Kerry O’Connor from Naturalife advising you on Gut health and how diet and supplementation can help.

Just pop in on the day.

• Thursday 24th August - From 11am to 2pm we will have Laura Downes from Terra Nova advising you on their amazing product called Life Drink and for the kiddies she will advise you on how ‘Sneaky Greens’ will help your little ones.

CLONMEL • Monday 14th August – Nuala our Reflexologist will be in store to discuss the benefits of Reflexology. Please call in and enjoy a mini consultation with Nuala from 11am-1pm.

• Breda Bell our Kinesiologist is available for appointments in store. Call in anytime to arrange an appointment.

• Are you tired of buying expensive skincare products?

Pop in anytime for free samples of our skincare ranges, we are happy to help you find the perfect products to suit your needs.

CLASH, TRALEE • Friday 4th August – We have ‘Back to School’ with Holly from Viridian from 10am to 12pm. How is your Childs immune system? Are they always sick within weeks of being back at School? Who should take Vitamin D? If you have any questions please call in and talk to Holly.

• Friday 25th August – Laura from Terra Nova will be in store from 12pm to 3pm. She will be doing a tasting on Life Drink Super Food. Are you feeling tired?

Is everything too much for you at present? Are you struggling with Low Energy? Please feel free to pop in and have a chat with Laura.

• Friday 11th August - FREE BMI and Iron Testing available by Nutritional Therapist Lynda Mcintyre. The test offers a useful guide to making simple changes go your diet. Contact us on 068 24356 or just pop in store to book your FREE appointment. Available from 10-4pm.

• Wednesday 16th August - FREE SKIN ANALYSIS with Beautician Karen using the newly launched Opatra Skin Analysis Machine which takes digital images of your facial skin. Identify current or potential skin issues such as Dehydration, Lines, Wrinkles, Sun Damage, Acne and more. Find out if your current skincare products are doing enough to support your skin. Contact us to secure your FREE appointment as places are limited. Call us on 068 24356.

• Thursday 17th August - Laura Down from Terra Nova Nutrition will be in store offering FREE one to one consultations on any of your nutritional needs. If you are struggling with low energy? Lack of sleep?

Inflammation? or any other health query then pop in store from 12-3pm.

• Friday 18th August - Ray Nolan Food Intolerance Testing, a Comprehensive Food Test with Accompanying Vitamin & Mineral Assessment.

Consultation Costs €99. To Book Your Appointment Contact Us On 068 24356. Results available on the day.

• Every Saturday - Food tastings/Drink tastings with Cath, recipe cards available. A chance to try out something new.

MITCHELSTOWN • For August we have a Pukka Tea promotion. We love the Pukka range of teas. They are a simple but effective way to increase your water consumption, introduce herbs and spices into your diet, promote positive health and just add cheer and comfort to your day. We are delighted to now stock practically the full range, we have a lovely new free samples jar so you can try different varieties - FREE of charge. Buy two boxes of any tea and get a FREE travel tea box. We also have a FREE Pukka tea leaflet containing information on the Full range. And the Best News of all, you can now purchase the Best Selling teas in SINGLE sachets.

Come and check us out!

NENAGH • Facebook - Find us and `Like` our Facebook page for Ongoing Details of Special Offers, in Store Tastings, Recipes and Health and Wellbeing Tips.

• We will have regular Tasting/ Sampling days throughout the Month of July • Check Out our Chalk Board for Monthly Special Offers, Tasting, Events, etc.

• Drop in to our Store and Browse our Great Selection of Products.

• Sunday 6th August - Harebell Herbs organic skincare range of moisturising & healing creams are available today on a ‘Buy One get One Half Price’ Today Only!

100% natural & handmade in West Kerry • Monday 14th August - Ray Nolan food intolerance testing & comprehensive vitamin/mineral assessment is available today from 10am to 3pm. Booking is essential & please allow yourself 45mins for the consultation. Results available on the day.

• Wednesday 16th August - Our Udo's Oil tasting day was such a success last month that we're doing it again!! Udo's is a great plant based addition to any dietincluding pregnant or breastfeeding moms, a perfect blend of Omega 3, 6 & 9 with no fishy aftertaste. Try it today.

• Wednesday 23rd August - Our beautician Sheila is available from 12-3pm to treat you to a FREE mini facial with our 'Dead Sea Magik' range. Perfect to deeply hydrate, repair & soothe even sensitive skin Go On, Treat Yourself!

• Saturday 26th August - Call in to collect your delicious 'Free From' recipe from our in house Vegan, Natasha.

This month it’s ‘Chickpea Curry’, High protein, versatile & meat/dairy free with all ingredients available in store.

ROCK STREET, TRALEE • Thursday 3rd August - Holly from Viridian is in store from 10.30 to 12.30pm Holly will be here to answer any health queries you may have on everything from General Health to Skin issues, Energy Levels, Stress, Gut Problems and much more. Please call in and have a chat, no appointment necessary.

• Wednesday 9th August - Enjoy a Free Relaxing hand massage by Mary our qualified Beautician, places are limited so book your spot now.

FERMOY • Wednesday 16th August – We have Dr Hauschka in store. Call in for some Free Skincare advice on this fabulous Skincare range.

• Friday 25th August – FREE BMI and Iron Testing available by Nutritional Therapist Lynda Mcintyre. The test offers a useful guide to making simple changes go your diet. Contact us on 025 42938 or just pop in store to book your FREE appointment. Available from 10am -4pm.

LIMERICK • Every Monday to Friday – We have Collette Ashley from Blue Moon Reflexology. Call us on 061 405311 to Book your appointment today.

• Food Intolerance Testing available in Store, you can discover the foods you are reacting to, which should then be eliminated from your diet. Contact us on 061 405311 to book your appointment.

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SMART FATS FOR KIDS G

ive your children a head-start with smart fats. Children need Omega 3 for every stage of their development. It boosts their brains, strengthens their immune systems and lifts their mood. It is also claimed to improve behaviour, reduce anxiety and helps to improve language. Sounds too good to be true - yet scientific research continues to show impressive results.

Omega-3 helps children thrive Omega-3 fatty acids are the most critical building blocks of the brain; they are considered essential and must be obtained through diet or supplements. Without these important fats, it can become difficult for children to concentrate, learn new information and balance their moods.

Since most children do not eat oily fish on a regular basis, Omega-3s are in short supply during the most critical stages of brain development.

Today’s parents know that their children need more than just a multivitamin to support their health. Because a child’s brain and nervous system have different fatty acid requirements whilst growing,

Eskimo-3 Kids has been specifically formulated to combine natural fish oil with natural plant oils, providing a balance of omega-3, -6 and -9 that reflects these

needs. Eskimo-3 Kids also contains Vitamin D3, which is essential for normal growth and healthy bone development in children and also helps support immunity.

On the Market for more than 20 years, Eskimo-3 kids is one of the purest fish oils available today.

Award Wining

Eskimo-3 Kids won Gold in the National Parenting Product Awards in 2015 for Best Omega-3 Supplement for children.

The NAPPA recognition signifies that a product has been rigorously evaluated against stringent criteria by expert judges and parent testers, and that it stands out among similar products.

FEATURES:

Eskimo-3 Kids Chewable DHA+

We are delighted to introduce our new product Eskimo-3 Kids Chewable DHA+, which combines brain boosting omega fatty acid DHA and EPA, with choline and biotin in a great tasting, easy to swallow chewable.

BENEFITS 254mg DHA per chew Supports Brain and Eye function Supports memory and concentration Orange Flavour One a Day formula Easy to swallow Sugar Free

• Specifically formulated to give children the right balance of Omega oils.

• Eskimo Kids features the same pure & stable Omega-3 fish oil as Eskimo-3, along with Omega-6 & omega-9 and vitamin D • Vitamin D is absolutely essential for healthy bone development • Available in great tasting tutti-frutti or natural orange flavour that kids just love!

Fantastic Research Results A Danish study has confirmed positive effects of Eskimo-3 Kids on behaviour and cognitive function in children.

Children were given Eskimo-3 Kids for 3 months. Significant improvements were noted as follows:

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NEW PRODUCT

Memory

58%

Mathematics

70%

Recurrent throat and upper airway infections

69%

Eczema

65%

Dry Skin

78%

Recurrent Colds

60%

Ear Problems

100%

Fantastic new Children’s Product

“I have given this supplement to my children Sean (5 years) and Isabelle (8 years) for 3 months and the results are wonderful. Sean had difficulty in concentration and speech.

I’ve seen significant improvements in his concentration and his speech since taking Eskimo-3 Kids chewable DHA+. He is more relaxed and less irritable in his behaviours.

I’ve also noticed that both Isabelle and Sean’s skin and hair has improved as well. There is more shine in the hair. Isabelle loves that it tastes good and there is no fishy aftertaste.

I am delighted to recommend new Eskimo-3 Kids chewable DHA+ to other parents.”

Sabrina Kelly, Galway.

For a real academic edge this school year, make sure there is lots of omega-3 DHA in your childs diet. Omega fatty acids are ideal support for the health, brain function and all-round ability of children, helping them to achieve their full potential at school!

Drop into your local Horans health food store for more information.

NOW Available in your local Horans Health Food Store!

eskimo3.ie

SHINGLES The most well-known fact about shingles, for those aware of the infection’s existence, is that shingles appears as a version of ‘adult chicken pox’. Whilst Breda O’Connor this is somewhat true, shingles are a dormant strain of the herpes zoster virus. Chicken pox occurs worldwide as a childhood disease which lasts between four to five days with the common features of a fever and widespread colonies of small blisters or vesicles along the body. The skin blisters of shingles are similar, as they also contain infectious viruses, which can reach the nose or mouth of another person. Chicken pox can occur in adulthood to a small number of the population. Regardless of whether or not you contract the virus as a child or adult, once you recover from chicken pox the virus remains dormant in your body for the rest of your life, namely in your nervous system centres such as the spine. This gives you a life-long immunity to chicken pox, thus shingles can only occur in someone who has previously had chicken pox.

Shingles arises when the dormant chicken pox virus, varicella zoster, is reactivated in your nerve tissues. Shingles results in a band of

painful blisters confined to a single skin area.

Another possible symptom instead of a painful rash, is general pink or red blotchy patches on one side of the body. In addition to this, many patients report feeling shooting pains in the rash. New blisters continue to develop for several days over a localised area and do not continue to spread over the whole body.

In some cases, pain along the site of the rash can continue for several months or more. To aid the clearing of the virus, it is vital to keep the blisters clean and free of any secondary infection, which the patient may be susceptible to, should they have an already weakened immune system. Those who are likely to contract shingles, or a secondary infection include the elderly, those with previously weak immune systems or a history of poor gut health, those with any diseases which effect the gut, people under a great amount of stress or taking specific prescription medications.

To fight off the infection, a healthy immune system is essential. The primary contributor to immune system health is a steady supply of necessary micro-

nutrients. Micro-nutrients include vitamins and minerals, which are needed in small amounts to play important roles for human development regarding one’s metabolic rate, cardiac health, cellular PH stability and bone density.

A lack of micro-nutrients can lead to stunted growth in children, and increased risk of various infections and diseases in adulthood, including shingles.

I am available for food sensitivity and nutritional testing in Horan’s Health Shop, The Square, Tralee two weekends each month.

To book an appointment use the number 085 2542471 to speak with Sarah who will be happy to help you. I am also available on a wide-range of other dates in my office.

To book an appointment, please contact me directly on 087 2772955.

NUTRITIONAL NEEDS FOR PLAYING SPORTS

Kevin Beasley

As a sports nutritionist, I would always recommend getting everything you need from real food.

However, there are certain supplements that I would advise athletes to consider in certain circumstances.

Vitamin D3 Vitamin D is produced naturally in large quantities when skin is exposed to strong sunlight. Living in northern latitudes, we don’t always get sufficiently warm summers for our skin to produce enough Vitamin D. Also, during the winter time, because of limited day light hours and cloud cover, many people will suffer from a vitamin D deficiency. This lack of vitmain D can result in: • Low mood and depression.

• Muscle doesn’t function as normal running and jumping performance is impaired.

• Bone health.

• Other health implications – increased risk of cardiovasular disease and cancer.

It is recommended that you supplement with Vitamin D3 from the end of October to the end of March, as this is the time you are most likely to suffer from a lack of Vitamin D.

Fish Oils Omega-3 fish oils are naturally occurring in certain fatty fish (e.g. tuna, salmon, mackerel), nuts and seeds (e.g. flaxseeds, chia seeds, walnuts) and leafy vegetables.

Omega-3 fats have important implications for health and sports performance. These types of fats are essential fatty acids – our bodies can’t make them if supplies are low and we need to get them in our diet as a result.

Symptoms of Omega-3 deficiency include: • Fatigue • Mood swings and depression • Poor circulation

The American Heart Association recommends a dosage of 1g per day.

Iron Female endurance athletes, especially in sports where there is ground contact (i.e. running) are at increased risk for low blood iron levels. As well as blood loss during menstruation, repeated foot contact causes damage of red blood cells, which reduces the ability of the body to transport oxygen to working muscles.

Additionally, vegetarians, vegans and people with digestive issues (celiac disease, Irritable Bowel Syndrome) are at an increased risk of anaemia.

Symptoms of anaemia include: • Burning in the muscle.

• Shortness of breath during exercise.

• Frequent infections.

• Dry skin

• Respiratory illness (coughs and chest infections).

Supplementation with omega-3 fats may help your muscle recover quicker from intense exercise. Having healthy levels of Omega-3s also reduce the risk of numerous diseases including: Heart disease, Cancer, Arthiritis.

It is strongly advised to speak to a doctor if you think you have anaemia – they will do a blood test. Seek medical advice before taking an iron supplement as inappropriate supplementation can result in iron toxicity (too much iron in your blood).

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Sambucol for Kids Sambucol has developed a liquid suitable for the children aged 1-12, with all the proven benefits of Black Elderberry along with Vitamin C. • Clinically proven to cut the length of the flu by 50% • Effective scientific trials against Avian (Bird) Flu & Swine Flu

The most powerful natural cold and flu product available in Ireland

• Suitable for children aged 1-12 • Contains AntiVirin™ • Contains Vitamin C and Zinc • Great Berry Tasting Drink

Black Elderberries have clinically proven results in reducing cold and flu symptoms. What’s more, it is completely natural, has no known side effects and isn’t strain specific! Black elderberry extract contains a unique compound called AntiVirin™ that can help protect healthy cells and inactivate infectious viruses

Naturally Occurring Vitamin C Apart from rosehip, Black Elderberry contains more Vitamin C than any other herb, making it the herb of choice for immunity boosting.

Extra Vitamin C Vitamin C is commonly known to have the following therapeutic functions: enhancing immunity, antioxidant function, antihistamine, wound healing and supporting nerve and brain function.

Better than Echinacea!

It has been proven to have a more antiviral action than Echinacea. Each bottle provides up to 1000 Black Elderberries.

Age Old Remedy Sambucol was developed over 20 years ago by a world-renowned scientist, who recognised the health-giving properties of the plant.

Almond Butter Cookies INGREDIENTS

• 1/2 cup true smooth almond butter • 1/2 cup true coconut sugar • 1 egg, beaten • 1/2 tsp vanilla extract • 1/2 tbsp true cacao powder • 1 tbsp true coconut flour

1. Heat oven to 180 ˚C / 350˚F / Gas 4. Line a baking tray with parchment paper.

2. Place all the ingredients in a mixing bowl and beat together until they are blended well.

3. With wet hands, shape tablespoons of mixture into balls and place them on the lined baking tray. Keep them well spaced as they will spread out during baking.

4. Place in the oven and bake for 8-10mins.

5. Remove from the oven and allow to cool on a wire rack before eating.

6. Enjoy!

It’s natural. It’s true.

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www.truefoods.ie $ " !

FOOD FOR THOUGHT

HERO PRODUCT I credit the use of Quinton Hypertonic to the fact it feeds the body at cellular level, in that it contains all the minerals, trace elements and micronutrients the cell require in organic bioavailable form.

It is the ideal support before, during and after any type of physical exercise and mental or emotional stress as well as boosting the immune system.

Kay, Tralee

MY GO TO REMEDY

I always keep the Optibac Saccharomyces boulardii in my handbag. A great helper, when you traveling at home or abroad. Fast help when suffering from nausea or any other any other stomach discomfort. Your friendly tummy probiotic.

Heidi, Park Rd, Killarney

BEAUTY TIP

Dr Hauschka Facial Toner has multiple uses. You can use it as a primer before makeup and as a makeup setter after the application of foundation. You can use this toner throughout the day to hydrate and refresh your skin.

Jacinta, Beech Rd., Killarney

HEALTHY TIP

DO YOU SUFFER FROM RECURRENT MOUTH ULCERS OR SORE INFLAMED AREAS IN YOUR MOUTH? Here are three suggestions that may help: 1. Change your toothbrush, and change your toothpaste to a natural, nonchemical variety. The lining of our mouths can become compromised by the use of harsh toothpastes, making them more prone to surface damage.

2. Use A Vogel Echincea tincture, dabbed on the sore areas with a cotton bud or clean finger tip. This will initially sting but is highly effective at reducing pain and promoting healing. The Native Americans traditionally used Ecinacea to relieve sore gums.

3. Break open a probiotic capsule, tip the contents into your mouth with a small amount of water or just your own saliva, swish it around and swallow.

Do this last thing at night for three nights. To maintain good oral health, do this twice weekly.

Before using any of the above products check out their suitability for your use. Consult with your dentist and doctor about any ongoing oral issues.

Caroline, Mitchelstown

LECITHIN

Most people would associate Lecithin with the breakdown of fats and aiding the reduction of cholesterol in the body. Lecithin is an excellent source of Choline. The Choline found in Lecithin helps the body produce Acetylcholine, a chemical messenger to parts of the nervous system, essential to the brain’s memory function. Lecithin improves significantly memory test scores and fewer memory lapses. The daily dose suggested is one teaspoon sprinkled on food three times a day.

Catherine

TIP OF THE MONTH...

BELLAMIANTA TAN Looking for that natural golden tan look no further!

Chemical and paraben free, non toxic and dries in 60 seconds. Develops in only 2/4 hours. Easy to use streak free and water resistant. Available in lotion, mousse and spray tan. Look Fab Feel Great!

Mary & Kay, Horan’s Rock Street

TRIED & TESTED

Do you suffer from restless legs and cramps? I did and since I started taking solo magnesium 375mg one a night I no longer have this complaint. Magnesium is also very good to help relax the body reduce stress and promotes a rest full sleep. Why don't you try it stocked in all HORANS health shops.

Joan, Newcastlewest

DID YOU KNOW

Did you know Horsetail tea has traditionally been taken to strengthen the hair and promote hair growth, horsetail naturally contains silicea , drink one to two cups daily as part of your daily routine.

Sarah, Limerick

HEALTHY NEWS

Omega 3 plays a vital role in the building blocks of our bodies, we need them to rebuild, repair and maintain. Omega 3 also works like a blood thinner which reduces inflammation in the body whether it be in the joints, blood vessels and wherever else it is needed. Omega 6 is another key omega ideally for brain function and to help with growth and development. Omegas are essential for aiding hair growth and skin rejuvenation, essential for bone health, assisting the reproductive system and to regulate the metabolism.

Mary, Listowel

DID YOU KNOW

Selenium is a trace mineral which means we only need small amounts of it, however, it is a vital mineral for the human body. Some of it's many benefits include: improved immunity, high antioxidant properties, may benefit heart health as well as the ageing process!!

Food sources of selenium include: Brasil nuts, Eggs, Sunflower seeds, Liver (lambs or beef), Tuna, Herring, Chicken breast, Salmon, Turkey and Chia seeds.

If your diet is lacking in these foods then consider supplementing, call in store and check out the many Selenium supplements available.

Deirdre, Manor, Tralee 9

POWER OF THE NIGHT Did you know that at night your skin is very much awake? During the day our bodies open up to the environment, absorbing impressions and nourishment, while the night is used to process all that we took in and prepare for the new day ahead.

From 11pm – 4am your skin cells multiplies 6 times more often than any other time of the day, Your skin uses your nightly rest period to thoroughly regenerate from within. As it does not need to protect itself against environmental influences at night, the skin can open up during this phase and optimally cleanse itself from within.

Dr. Hauschka Skin Care supports this nightly regeneration process with a revitalising oil free 3 step night care regime that respect the skin’s natural rhythm and allows the skin to breath at night.

Step 1 Cleanse Soothing Cleasning Milk – This Cleanser and make–up remover gently removes dirt and make–up prior to cleansing with Cleansing Cream.

Cleansing Cream – Cleansing Cream gently cleanses, exfoliates, fortifies and refreshes, supporting the skin’s natural protective function for a healthy, radiant glow. Preparing it for a toner

Step 2 Tone Facial Toner – Designed for normal dry or sensitive skin, the Facial Toner supports the skin’s natural processes of cleansing and renewal, minimising the appearance of pores, balancing moisture and oil content, and leaving skin looking and feeling healthy, toned and radiant.

Clarifying Toner – Specially formulated for oily or blemished skin, Clarifying Toner balances excessive oiliness, soothes redness and minimises the appearance of blemishes, blackheads and enlarged pores.

True Goji Berries Although a recent arrival in Western countries, goji berries have been grown in Tibet and China for thousands of years.

They are one of the most nutritionally dense fruits. Also known as wolf berries, and a member of the nightshade family, they contain all essential amino acids and the highest concentration of protein of any fruit.

In addition to being packed full of powerful nutrients, they also possess anti-inflammatory, anti-bacterial and anti-fungal properties.

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Step 3 Night Serum – Suitable for all skin conditions, Night Serum is essential night– time skin care that revitalises and helps the skin rediscover its natural balance just in time for morning.

For a limited time only you will receive a FREE Night Serum trial size with each Cleanser and Toner purchased. Hurry while stock lasts.

provides the calcium and vitamin D your superheroes need for bone development

FREE from

preservatives

• In liquid form so nutrients are easily absorbed by the body unlike tablets • 9 essential vitamins plus calcium for healthy bones • No chemical additives, preservatives, colourings or flavourings • Free from gluten, lactose and nuts • Herbal extracts to help maintain healthy digestion • Suitable for vegetarians • Ideal for children from 3 years and teenagers

www.floradix.com

Distributed in Ireland by: The Natural Medicine Company, Burgage, Blessington, Co. Wicklow Tel: 045-865575 email: sales@naturalmedicine.ie www.naturalmedicine.ie

Life in Balance

Nature’s finest organic herbs and natural vitamins to support women at all ages Our unique 10:1 concentrated Wholistic™ Shatavari formula retains all bioactive compounds using our total-spectrum extraction method

Discover more at pukkaherbs.com 11

Giving Them The Right Start BIOTIX RANGE Specially formulated for children to support digestive, gut, bowel and immune health

For many families, the end of summer means an abrupt end to staying up late and sleeping in until noon. It also signals the beginning of brand new challenges and a case of the back-toschool jitters. It is important to protect your child naturally from different ailments when heading back into the school environment.

One of the first problems that many parents experience when sending their children back to school is the sudden on-set of back to school bugs, viruses and immune system mayhem! With a whole new routine, early mornings, lots of new information being thrown at them and then after school activities to top it off, it is no surprise that many children can become run down and more susceptible to picking up bugs and illnesses.

Preliminary studies have shown that probiotic bacteria can stimulate and regulate the immune system in the body and may contribute to reducing the risk or duration of certain infections. There are clinical trials supporting the theory that probiotic supplementation can also reduce the severity of respiratory tract infections.

KidzBiotix is especially formulated for children to support every day digestive, gut and immune health. Probiotic supplements can help support the early development of intestinal micro flora in children which can have a positive impact on their future health.

Beneficial probiotic bacteria help maintain balanced gut health, modulate immune function and may help reduce the occurrence of allergies and atopic eczema or dermatitis in children. It can also be used together with, and following antibiotic treatment to reduce anti-biotic induced diarrhoea. Each Quest KidzBiotix™ blackcurrant flavor chewable tablet is positively packed with billions of "friendly" bacteria, to support their dominance in a healthy gut.

Quest KidzBiotix contains 2 billion viable lactobacilli bacteria providing L. acidophilus, L. rhamnosus, L. casei and L. plantarum.. The active bacteria in this product are lyophilised, gently tabletted and then individually sealed

by Quest to enhance their stability until the end of the shelf life.

Suitable from age 3 and over and for vegetarians and vegans.

Gareth Zeal, Quest Vitamins Nutritionist Consultant is an internationally renowned Nutritional Therapist with over 30 years’ experience. He has co-authored 500 Hundred health tips and lectures around the world on the benefits of nutrition in practice to naturopaths, health food retailers, pharmacists and doctors.