A.VOGEL’S WINTER HEALTH GUIDE Did you know we experience around 200 colds in our lifetime? That’s an awful long time feeling under the weather! Here, we take a look at A.Vogel’s Winter Health range which Alison Cullen, offers some herbal Nutritionist and Education Manager helpers to get you through.
Nasal Congestion Sinuforce Nasal Spray with menthol provides rapid relief from a blocked or congested nose. It is suitable for longerterm use and can be used on children aged 2 upwards.
Colds & Flu Echinaforce ® Cold and Flu drops and tablets are traditional herbal medicinal products used to relieve common cold and flu-like symptoms, exclusively based on long-standing use. A.Vogel use only freshly harvested herbs for Echinaforce ® to ensure higher concentrations of active plant substances compared to equivalent amounts of dried plant. Always read the leaflet.
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Cold & Flu Symptoms
Chesty Cough
When your body is suffering with a cold or flu and aching all over, a little something to soothe and comfort goes a long way. Echinaforce® Hot Drink Cold & Flu is an Echinacea concentrate made from extracts of fresh Echinacea purpurea alongside Elderberry fruit extracts. It is simple to make and has a pleasant flavour, similar to blackcurrant juice and contains no paracetemol. Echinaforce® Hot Drink Cold & Flu is a traditional herbal medicinal product used to relieve common cold and flu-like symptoms, exclusively based upon long-standing use. Always read the leaflet.
Sore Throat Echinaforce ® Sore Throat Spray is a traditional herbal medicinal product used to relieve sore throats associated with coughs, colds and flu like illnesses, exclusively based upon long-standing use. It has a specially designed nozzle to deliver echinacea and sage extracts to the painful and irritated parts at the back of the throat. This product is ideal for travelling as you can take it in your cabin bag when flying. Always read the leaflet.
After a bad cold, once most of the head symptoms have gone we are often left with a relentless, sore hacking cough that never seems to end. Bronchoforce Chesty Cough oral drops is a traditional herbal medicinal product used as an expectorant for the relief of chesty coughs associated with cold, exclusively based upon long standing use. Always read the leaflet.
Dry, Tickly Cough Once most of the catarrh has been removed post infection, the throat can often be left irritated and a dry cough may form. Bronchosan Pine Cough syrup is a traditional herbal medicinal product use for the relief of coughs, such as chesty coughs and dry, tickly, irritating coughs, and catarrh exclusively based on long-standing use. It also contains honey to help soothe. Always read the leaflet.
Did you know? A sore throat is a common signal for the start of a cold.
DID YOU KNOW SALT LAMPS
Immune System A.Vogel Cough Spray is a convenient spray used to counteract stubborn congestion in the chest. It will also coat the throat and help to protect against irritants.
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• Are
typically mined from the Punjab district of Pakistan, and can date back 200 million years. The rocks are hollowed out to insert a light bulb and create a lamp! The lamps may be sold in their natural form or carved into various shapes.
• May
help to purify air! Salt is hygroscopic by nature, meaning it attracts and absorbs water, along with its attached pollutants, from the surrounding environment. The heat of the lamp causes the water to vaporise back into the air, but the pollutants attracted to the lamp remain locked in the salt and are not recirculated.
• Need
to be cleaned! It is a good idea to turn off your salt lamp every few weeks, allow it to cool and wipe with a damp cloth to help remove trapped pollutants such as dust.
• Emit
negative ions, which help to cancel out or neutralise the positive electrons produced by household electronics such as TVs, computers and Wi-Fi. The larger the salt lamp, and the hotter that the bulb can make it, through being left on, the more negative ions are generated, increasing benefit. Excessive amounts of positive ions in our environment can contribute to anxiety and stress; by reducing these, salt lamps can have a calming effect on the body.
www.iihealthfoods.com 2
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
peppers, greens, citrus fruits and herbs. Ideally steam or eat raw as heat may destroy the vitamin C. It is also important to ensure you eat a small portion of fish or meat daily for protein.
with
One of our most popular collagen supplements is HEALTH REACH COLLAGEN PURE available in store in powder form and can be mixed with water, juice or a smoothie
GET THE PERFECT CHRISTMAS GLOW
One of the advantages of eating a healthy, nutritious diet is clearer, healthier, even younger-looking skin. Skin conditions such as Rosacea, Acne, Dry Skin and Wrinkles can affect many people regardless of age, but traditional and whole-foods, contain vitamins, minerals and fibre, which may help improve skin conditions. These nutrients are often missing in processed packaged foods. The Liver is the primary organ for removing waste and if we’re eating junk and putting lots of chemicals on our skin, there may be even more to remove. We absorb at least some of what we put on our skin, so in reality whatever products we use should be good enough to eat. FIBRE: Constipation may cause the liver to work harder, and this in turn may contribute to skin eruptions. It is important to increase your fibre intake, with plenty of green and colourful non-starchy vegetables, some of which include: Broccoli, Cabbage and Sprouts. A variety of nutrients such as red and yellow peppers, spinach, beetroots and carrots may also help to get your skin glowing. Also ensure you are drinking at least 2 litres of water to assist the extra fibre intake. If your diet is lacking adequate fibre, a suitable supplement would be PSYLLIUM HUSK or LEPICOL powder which helps to contribute to the maintenance of normal bowel transit COLLAGEN: Healthy skin depends on collagen. Support your collagen production with Vitamin C foods such as
SELENIUM: Oily fish, such as sardines and salmon are a good source of selenium and contain anti-inflammatory essential fats with Vitamin D which is an essential skin nutrient. Organ meats and Brazil nuts are another good source and may help protect our cells from damage. If you are considering a Selenium supplement, ones to keep in mind would be QUEST, VIRIDIAN or PHARMANORD, all of which are excellent quality supplements and good strengths BIOTIN: Dry skin and seborrheic dermatitis may be improved by eating biotin-rich foods, such as egg yolks, liver, almonds and walnuts. To top up your Biotin levels check out the VIRIDIAN or SOLGAR Biotin supplements. GOOD BACTERIA: Healthy good bacteria has a huge effect on our overall health including our skin. Poor diet, stress and environmental issues can deplete the good bacteria in our gut – we need this good bacteria to help our body processes, including digestion and elimination. Fermented foods such as Sauerkraut, Live Yoghurts and Kefir along with plenty of leeks, onions and garlic may help improve our good bacteria levels. Garlic and Sauerkraut are also rich in sulphur along with eggs, which help support collagen production and helps aid the liver pathways. If you need to top up your good gut bacteria call in store and we will discuss our wide range of PROBIOTICS (good bacteria). Always ask advice and we will recommend the one to suit your needs, as there are different strength/ strains available. Until next time, stay healthy. Deirdre
SURVIVING THE CHRISTMAS SEASON! Before the Christmas party season gets into full swing, here are a few tips on how to eat healthily and in moderation in December.
Portion Control Eating quickly, eating when distracted or stressed, or skipping meals and getting too hungry can all lead to over-eating. However, the amount you eat is often determined by the amount of food that’s on your plate, which is where portion control really begins. When you eat at home, serve the food in the kitchen, rather than putting serving dishes on the table—it’s easier to resist second helpings that way. Try to put about 20% less food on your
plate than you normally would. It’s an easy way to cut out some calories without feeling deprived. Use smaller plates, or even a bowl, to help control portion size. When eating out, consider splitting a main course between two people and order extra salad and veggies, or perhaps even ask that part of your meal be set aside to take home before it’s served to you! It’s also possible to only choose a selection of starters for dinner—the portions are usually small—but take care as some starters can be very high in calories. Eat several small portions throughout the day rather than two or three large meals; some people find that having a small snack prior to the meal helps keep their appetite under control. This avoids overloading your digestive system, which
Christmas Fig, Cranberry and Oat Bran Muffins
can cause a sharp increase in insulin (the glucosereducing and fat-storing hormone). Insulin is released in response to the carbohydrate—such as roast potatoes—in meals, and the presence of high fat —for example, in roast goose—can enhance fat deposit in places where we don’t really want it! Before eating, drink lots of water rather than juice and fizzy drinks! Additionally, add a healthy salad, with a small amount of dressing, to the meal.
Reduce Salt and Fat Intake Make your recipes healthier with less fat, sugar, and calories. Use chicken broth to baste the turkey and make gravy. Use sugar substitutes in place of sugar, and/or fruit purées instead of oil in baked goods. Whenever possible, reduce the amount of oil and butter you use in cooking or baking. Use Himalayan rock salt to lower sodium content without the loss of flavour. Alternatively, instead of salt, use other seasonings such as the wonderful 4 Cs: cinnamon, coriander, cardamom and cumin.
These muffins are full of figs, which are an excellent source of fibre and are extremely alkaline, making them a great food for Christmas as they have a soothing effect on the body. They are also a good source of dietary fibre, protein and essential fats.
• • • •
Method (Makes 12):
Keep Calm & Stay Active
Shop local at your nearest Horan’s health food store.
1. Preheat the oven to 180°C/gas mark 4/350°F. Line a 12-hole muffin tin with paper cases. 2. Combine the oat bran and bran flakes in a large bowl with the apple juice, making sure to moisten the flakes evenly. 3. Add the figs, cranberries, mashed banana, beaten egg, apple juice concentrate, milk, olive oil and honey, and mix well. 4. In a separate bowl, combine the flour, rolled oats, baking powder, baking soda and cinnamon. Add to the bran mixture and mix well. 5. Spoon the batter into the muffin cases. Bake for 20–25 minutes, until risen. Cool the muffins on a wire rack.
Exercising helps relieve holiday stress and prevent weight gain. Sensibly increasing daily exercise during the holidays can also help reduce the urge to overeat.
Ingredients: • • • • • • • • • • • •
150g oat bran 30g bran flakes 120ml fresh apple juice 150g dried figs, finely chopped 100g dried cranberries 1 large banana, mashed 1 egg, beaten 230ml apple juice concentrate 120ml oat milk 3 tablespoons extra virgin olive oil 2 tablespoons honey 180g whole wheat spelt flour
90g organic oatflakes 2 teaspoons baking powder 1½ teaspoons baking soda 1 teaspoon true natural goodness organic Ceylon cinnamon
Stay relaxed because stress can increase cortisol (the stress hormone), which causes an unnecessary increase in blood sugar levels. So, try to keep the drama to a minimum! Also, try to get out for a walk after eating—weather permitting—to aid digestion and lower sugar surges in the blood stream. Happy Healthy Christmas to you all, Oliver McCabe 3
THIS MONTH’S IN STORE EVENTS
ROCK ST, TRALEE
• Friday 1st December - from 12-3.Sarah will be doing Iron deficiency Testing, Please call in for your Free Test, Places are limited so make your appointment soon,, Results on the day.
MITCHELSTOWN
• Friday 8th December - The traditional kick-off day for the Christmas season! Please come and visit - we have beautiful and unusual gifts, and lovely food and treats for you to try. Enjoy Mulled winter non-alcoholic punch and nibbles on the day. • Thursday 15th December - 12 - 3 pm. Learn how to stay bright eyed and bouncing with energy this Christmas season - A Vogel Milk Thistle can help, as can Floradx Detox Bio, and Pukka Detox teas. Come and taste them on the day.
LISTOWEL
• Friday 8th December - 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. • Stay tuned to our Facebook and Instragram pages to keep up with all our Christmas Gift Ideas and our Special Offers. • We would like to take this opportunity to wish our customers a Happy Christmas and thank you for your custom throughout 2017 and looking forward to serving you in 2018.
ROCHES ST., LIMERICK
• Friday 1st December - 11.00-1.00 Marie Geary from Surya will be giving customers the chance to sample the latest collagen product “your beauty tonic “, we will also be offering €5.00 off the tonic on the day. • Friday 8th December - 12.00 - 2.00, Laura Slattery from Optibac will be instore to answer any questions you might have on probiotics.
CLASH, TRALEE
• Friday 1st December, from 10 to 5pm. Meet Ray Nolan. Do you suffer with constipation ? Do you suffer with bloating? Have you allergies to your food ? Booking essential. Ring 066 7185901 • Tuesday 5th December - In store with Erina Nutritional Therapist. 10 to 5pm. Booking Essential. Costs €65 for consultation. Are you Diabetic or Pre/Diabetic? Heavy on the belly? Do you find it difficult to keep the weight off? Do you crave sugar or are hungry all the time? Getting rid of your belly fat is important for more than vanity sake. Excess abdominal fat can be a predictor of Diabetes (T2), Heart Disease and some cancers, and a risk factor for Alzheimer’s. Addressing this problem is easier than you think. Learn the low Carb Way to a Healthier You. Call 066 7185901 Or 087 2740788 For booking. • Wednesday 6th December - Tina will be in store between 10 to 5pm. Why not treat yourself to an ear candling treatment including a sinus drainage massage plus a head massage. Takes about 50 mins Costs €30. Booking is essential. Call 066 7185901.
MANOR, TRALEE
• Friday 1st December - Call in store to collect your FREE Vegan & Gluten Free Christmas Cake Recipe; where you will also find most of the ingredients too! • Wednesday 6th December - Kerry, our favourite nutritionist from Naturalife will be in store to give advice about boosting your energy levels at this busy time of year, as well as giving tastings of Powergreens - natures finest energy blend, with immune boosting properties! • Monday 11th December - Pop in store to collect your FREE Vegan & Gluten Free Festive Fudge recipe - Ideal treat for your Christmas Visitors. • Friday 15th December - Ray Nolan's food intolerance testing with comprehensive vitamins/mineral assessment is available today. Booking is essential & please allow yourself 45 minutes for the consultation - fee is €99 with results available on the day. • Tuesday 19th December - Collect your FREE Vegan & Gluten Free Nut Roast Recipe - to make your Christmas day dinner extra special!
GET YOUR DAILY DOSE OF VITAMIN D3 For those of us not lucky enough to get sun this winter, it’s extremely important that we get a daily dose of vitamin D3 either through our food or in supplement form. Vitamin D is produced in the skin and just 15 minutes a day, with arms and legs exposed to the sun, is all we need. However, due to suncreams blocking out UVB radiation, and the lack of sun in the winter time, we need to look for our sunshine vitamin from other sources. Whilst vitamin D is not naturally plentiful in many foods, you will find it in oily fish like salmon and mackerel, eggs and mushrooms. With increasing incidences of rickets now being seen, many foods such as bread and dairy are now fortified with it. For those who prefer convenience, or who want to know exactly how much they’re getting, a daily dose of One Nutrition D3- Max is a very tasty, orangeflavour spray sublingual and vegan form of D3: this means it goes straight into the bloodstream and gets to work much quicker. The RDA is 600IU and one spray is 676IU (max 4000IU per day). For those who have had their levels measured, the dose can be increased accordingly. So to help you stay well this winter, make sure you get your daily dose of sunshine vitamin D. One Nutrition D3- Max is available from your local Horans Health Store. 4
THE SQUARE, TRALEE
• Wednesday 6th and 20th December - Avail of a FREE hearing assessment with Blackberry hearing. Booking is essential. • Friday 8th December - Want to know more about reflexology and how it might help you? Call in store today to meet Marilyn Moynihan to find out more. You can also book an appointment for reflexology with Marilyn on the day. • Friday 15th December - Join in some festive cheer and enjoy some FREE festive treats such as mince pies, Christmas cake and some very delicious punch! We will be giving away a fantastic Christmas hamper on the day also – not to be missed. • All of December - Remember that for all of December you can avail of our fantastic €20 deals at Natures Beauty upstairs at Horans the Square: Full Body Bellamianta Spray Tan or Makeup Application or Mini Facial (half hour) or Back, Neck and Shoulder Massage (half hour)
WILLIAM ST, LIMERICK
• Friday 1st December - Call in to see Lorna from Cell Nutrition and taste some of their Quinton Mineral Supplement range. Lorna will be instore from 1-3pm. • Thursday 7th December - When your body doesn’t absorb enough iron you don’t get enough oxygen and so you feel tried and weak. Have your iron levels checked for free by Linda from 10-4pm. Booking essential. • Friday 8th December - Call in to see Nutritional therapist Laura from Optibac and learn about all the probiotics in the Optibac Range. Instore 2-4pm. • Saturday 16th December - Instore free herbal tea and Christmas treats to taste.
NENAGH
• Friday 1st December - We are delighted to have Nutritional Therapist Sarah Fergus from Nature`s Plus in store from 11am - 1 to offer nutritional advice on the all Natural Organic and wholefoods based supplements Source of Life Garden. Pop in and meet Sarah who will be happy to answer all your health related queries.
YOUR QUESTIONS OUR ANSWERS Q
Q
Whenever I take a break from work, like Christmas holidays, I often get sick and feel exhausted, how can I avoid this happening?
It is quite possible you are adrenally exhausted before your break.
By Deirdre
I suffer from indigestion on and off. I have a good enough diet and avoid the food I think aggravate it as much as possible but I still get it. What can I take that would be natural?
Salus do a very good ARTICHOKE supplement which
When your adrenal glands are on their last legs, most people keep
helps maintain a healthy digestion. It’s liquid form and you
going by working long hours, or using stimulated drinks, such as
take20ml either before or after meals. Another product
tea and coffee, and cigarettes. Adrenal hormones may also help to
to look at is A. Vogels’ DIGESTISAN, this also contains
suppress infections. But when the pressure is off and you sit back
artichoke along with Dandelion and Peppermint. 20 drops
for a week or so, your adrenal glands will also relax and your true
in a little water 3 times a day should help. Also, consider
state which is usually utterly knackered emerges! You could take 3g
taking a digestive enzyme capsule prior to each meal, which
of VITAMIN C and a high dose of B-COMPLEX daily, plus some
will help you breakdown and digest your foods.
Rhodiola (this is a herb that helps to nourish the adrenal glands). It is important to get some balance into your life long-term
If you have a health question, please feel free to email me on horanshealth.deirdre@gmail.com
The information contained in this column is not a substitute for medical advice and you should always consult with your GP.
Treat your skin to Roses
With the festive season fast approaching (along with of year is ROSE CREAM. Use it morning under all the stress!) we are grateful for a little bit of “down make up or on its own and at night as a nourishing bs time” to relax and pamper ourselves. treat for the skin. Rose cream contains harmonising rom Nature's Garden Kerry from: Our skin needs extra protection and nourishment components in organic almond oil. It is a real treat s and flowers, using only natural d plant oils and extracts from whilst dealing with central heating and other for the skin both nourishing and calming and with rbs and roots and with organic swax and essential oils. challenges thrown at it. We all want to look glamorous the natural rose fragrance helps to lift your mood. It oduction process is carried out seeding, alongside planting, harvesting, the Christmas tree and glowing healthy skin is perfect for use around the eye area and on sensitive with the flowers, making the skins; it would also make the perfect Christmas gift. nally combining the most is a good start!!!
H
arebell
edients to make a beautiful san product.
Horans Healthstore are stockist of the HAREBELL Our featured cream for the HAREBELL HERBS NO chemicals NO petrochemicals HERB range of natural, organic, locally made skincare. range next month will be CARAGEEN AND es NO plastic jars NO parabens Our favourite moisturiser from the range for this time LAVENDER. Happy Christmas to all our loyal Harebell Herbs rbs products are prepared: wild flowers and harvest our customers. flowers herbs and roots. These
Herbs
c cold-pressed sunflower oil to t) three weeks. After several ulting infusion is ready for creams and body oils, we add ond oil, coconut oil, wheatgerm , beeswax etc. An extract strong herbal tea – is produced or seaweed etc. or a floral water witch hazel water etc.) is then the infusion using borax, a g mineral salt, finally essential ubtle fragrance.
ic Skinc
Rosemarie Lieb · Church Farm · VENTRY e
Or
an
ar
g
Handmade in West Kerry
Phone/Fax: (00353) 066 9159857.
l use only. Keep out of reach of children.
Website: www.harebellherbs.com
ek medical advice.
From Nature's Garden
ate – store in a cool dry place, away from heat and out preservatives in Harebell Herbs products, they have a
ion date. With correct storage the products last beyond
e products will have limited durability. Each batch is
ations may occur in colour and consistency.
Tralee · Co. Kerry · Ireland
HAREBELLHERBS Organic Skincare, Handmade in West Kerry with pure ingredients from Nature’s Garden. Illustration & Layout: www.pucapress.com
E-mail: rosemarie@harebellherbs.com
Rosemarie Lieb · Church Farm · VENTRY–Tralee · Co. Kerry · Ireland Phone/Fax: (00353) 066 9159857. Website: www.harebellherbs.com E-mail: rosemarie@harebellherbs.com
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PREPARING FOR A HEALTHY CHRISTMAS Christmas is one of the best times of the year – ideal for reconnecting with friends and family, catching up on how the year has been. In most of our families, Breda O’Connor there is a mix of generations, from young to old. For once, everyone is together. Whilst the spirit of Christmas gives us the chance to enjoy each other’s company, it is also a time when infections and general head colds and flues spread even faster than usual. Suddenly our environments are flooded with handshakes, greetings and more hugging than usual. Therefore, it is important to boost our immune systems and take a vital look at our diets in the weeks before Christmas. There are many useful ways to give your immune system the boost it may need that will help you to shake off any unwanted flues or reduce the time that you are sick.
6
Here are some simple steps to help you stay as well as possible for the holiday season: An important consideration for people looking to increase their immune system health is probiotics. In a 2011 study, people taking probiotics were shown to be over forty percent less likely to catch a cold than those not taking a probiotic. Gut health is important as a key to overall health. Perhaps the simplest suggestion of all – wash and dry! Your hands need cleaning many times a day, so killing germs is the best way to kill infection. But drying your hands thoroughly is equally as important because germs may cling to your skin more easily when its wet. Be sure to replace your towels often. Drinking enough water if you get a virus. Maybe you’ve heard this before, from your doctor – drink more fluids and get plenty of rest. Staying hydrated may help you the stave off infections, by flushing away bacteria or viruses. Your mucous membranes and immune cells defend
against cold viruses and work best when you are hydrated. Make sure to eat as much fruit as you can. As of last year, people who ate three or more servings of fruit a day had nearly a quarter fewer days with respiratory symptoms during the typical cold and flu season. Vitamin C is a huge contributor of immune health because fruit contains polyphenols, which have anti-viral properties. Taking good vitamin and mineral supplements with extra vitamin C can help you to feel more able to tackle the dark mornings and evenings. Becoming deficient in any of these essential vitamins or minerals can cause a breakdown of metabolic pathway that can make you feel increased levels of fatigue. Of course, this is not what you want! With supplementation, deficient individuals can reverse this in no time at all and truly enjoy the party season. For in-depth food sensitivity testing and nutritional testing contact me on 0872772955.
TIP OF THE MONTH
HERO PRODUCT The A.Vogel Echinacea Throat Spray has always been my go to product. It gives instant relief to a sore throat and I always take it with me when travelling on a plane to protect myself from airborne germs. The combination of echinacea and sage work in synergy together. Sarah, Limerick
As we all tend to over indulge at this time of year remember to support your body so that it can better cope. Having a few drinks!? Make sure to take A Vogel Milk Thistle the day before, the day of and two days after you’re night out as it will support your liver in detoxifying. Great for lessening the effects of the hangover too – bonus! Having a few bold nibbles!? Take one Udos Digestive Enzyme 10 minutes before each meal. This acts as an army in the stomach to battle and break down the food that follows. This means that food doesn’t sit in the tummy which often leads to bloating and discomfort! Sarah, The Square
TRIED AND TESTED
CHRISTMAS PARTY LEGS!!!!
Get your legs Christmas party ready for that little black dress. Mix 2 tbsp of Coconut Palm Sugar with 4 tbsp Avocado Oil and massage legs in an upwards motion. Wash off - then apply Green Angel Argan Oil to ensure fabulous hydration! Pop on the heels, little black dress and you are good to go!!!! Manor
FOOD FOR THOUGHT
With all the Delicious foods on offer as the Festive season approaches, I will ensure that Solgar® Comfort Zone has a prominent place on my Christmas list! Solgar® Comfort Zone is an advanced digestive complex that helps to encourage more efficient and thorough digestion…so you can feel better about the foods you eat and worry less about having the foods you enjoy! Taking one capsule with every meal can make a real difference to your digestive health during the Christmas Celebrations! Majella, Nenagh
MY GO TO PRODUCT
Try and think before you eat. Tips to aid your digestion.
1 When you get home, always relax thoroughly before eating. 2 wait at least 10mins before going into the kitchen. 3 When you have your meal, enjoy your food . 4 Take the time to chew slowly and thoroughly to promote proper digestion. 5 Drink water or other drinks 20mins before or after a meal 6 Eating while you are calm and relaxed ensures proper digestion. Kate, Clash
YOU ARE WHAT YOU DON’T EAT Once upon a time not so long ago, the catch phrase was " You are what you eat". Now the sentiment seems to be "You are what you DON’T eat". Personal choices around food groups/food sources/food regimes have become a key defining characteristic of today's young, uber health conscious millenials, and Vegan diets are enjoying a surge in popularity. Of course, a Vegan diet can be a very healthy way to address all your nutritional requirements but it has its challenges. And a poor Vegan diet can has longterm negative consequences for particular groups ie, young people and pregnant females the very people who are often the most enthusiastic followers of such regimes. Vegans struggle, even when following very good vegan diet, to get sufficient B12, Vitamin D, and Omega 3 fats. It is worth reading what inlfluential nutritionist Patrick Holford has to say on the subject. Check him out on www.patrickholford.com/vegandangers. His key recommendations are: shitake mushroom and seaweed sources of B12, D3 from lichen or animal wool sources (no worse than wearing wooly socks apparently!), and algal and seaweed sources of Omega 3 oils. So now you know! The woodlands and the deep blue sea are where Mother Nature's treasures are to be found.
Digestive enzymes taken along with probiotics help aid digestion and balance the pH of your stomach. They also help us absorb the nutrients from our food. If we don’t have enough digestive enzymes, we can’t break down our food—which means even though we’re eating well, we aren’t absorbing all the nutrition that we should be. As Christmas party season approaches these are definitely a good one to keep in mind to avoid any unwanted bloating and to keep you from having that ‘too full’ feeling all night! Mary, Listowel
WINTER TIP
At this time of the year I like to use winter magic in an oil burner. It includes pure essential oil of cinnamon and orange also when your radiators are on wet cotton wool put a few drops on it place it on radiator and the aroma will go around the room
HEALTH TIP
Joan, Newcastlewest
WHAT IS A SALT LAMP? Real Himalayan salt lamps are hand chiseled solid blocks of ancient crystal salt. They have a beautiful pink colour, often times pinkish orange, because of the high concentration of minerals. Inside the hollowed out middle of the salt lamp, is a light bulb to generate both light and heat. This is important for their reported health benefits, and salt lamps wont work properly, without a heat producing light. The best place for a salt lamp is quiet close to where you spend a lot of time, allowing you to breath in the fresher air it generates; ideally in a bedroom. Reported health benefits include: • removes moisture from the air and therefore pollutants • neutralises electronic pollution • reduces allergens and irritants • aids sleep • can improve mood • creates a soothing effect If you are looking for a special Christmas gift with a difference, Himalayan Salt Lamps are the ideal present! Deirdre, Manor West 7
Christmas Stress Busters A.Vogel Passiflora Complex is a herbal tincture containing Passiflora incarnata and Avena sativa. It is a food supplement which is particularly useful for supporting those prone to worrying or feeling ‘under pressure’, helping to maintain a healthy response to stress.
Higher Nature Balance For Nerves is a nutritional complex for nervous system health which provides a special formulation of vitamins, amino acids and Magnesium to support the nervous system and mind. Includes Taurine, Theanine and B vitamins.
This mix was created by Dr Bach to deal with emergencies and crises – the moments when there is no time to make a proper individual selection of remedies. It can be used to help us get through any stressful situations, from last minute shopping to a burnt turkey Rescue Remedy helps us relax, focus and achieve the needed calmness.
Magnesium is foundational to good health and over 350 body processes. A lack of magnesium in our diets can result in increased anxiety levels. Research has shown that a diet low in magnesium can alter anxiety based behaviour. Foods rich in magnesium include sunflower seeds, bananas and almonds. MAG365 Magnesium supplement is a powder with a highly bioavailable active ingredient magnesium citrate. All natural ingredients and no fillers.
Absolute Aromas 97% Organic Relaxation Aroma-Roll is the natural alternative to relax and unwind. Using essential oils renowned for their relaxing properties, such as Vetiver, Ylang Ylang and Chamomile, this best selling blend is designed to help unwind and soothe. While Clary Sage is both uplifting and balancing to the emotions, Patchouli is grounding and sensual. A discreet and pleasant smelling way to help unwind and soothe throughout the busy festive season.
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Top Tips to Lower Cholesterol Naturally!
Life is too Short to Worry about Cholesterol… It is very important to get your cholesterol checked annually. There are usually no symptoms for high cholesterol; that’s why it’s important to have your cholesterol checked regularly. Cholesterol only becomes a risk factor Olive Curran DipNT for heart disease when the level becomes Marketing Director too high. The Irish Heart Foundation recommends that healthy adults should have a total cholesterol level below 5 mmol/L. A simple blood test will measure your blood cholesterol level. If your cholesterol is high, there are many positive dietary and lifestyle changes you can make to help reduce cholesterol. Taking plant sterols daily should be your first step in lowering LDL “bad” cholesterol. Plant sterols are naturally occurring substances found in plants. They work by blocking the absorption of cholesterol in the small intestine, which contributes to a significant decrease in the blood LDL “bad” cholesterol level. New research confirms that 1.6 g (2 tablets) Zerochol® plant sterols can lower
cholesterol by 17% in 3 months, without any side effects. Alongside taking plant sterols, there are a number of dietary and lifestyle changes you can make to help lower your cholesterol to the recommended level. These include: • Swap foods high in saturated fats (meat, dairy, processed foods, baked goods etc) for healthier fats (avocados, nuts, seeds, oily fish and olive oil) • Choose High Fibre - wholegrain breads, pastas, quinoa, beans, lentils and oats. • Eat foods high in Omega-3 such as sardines, anchovies, mackerel, salmon, walnuts and seeds. Omega-3s have been found to improve numerous heart disease risk factors. They help to reduce blood pressure, reduce triglycerides and improve blood circulation. Omega-3 has also been shown to increase HDL “good” cholesterol, thereby helping to reduce cholesterol levels as HDL removes bad cholesterol from the body. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, diabetes, and arthritis. Taking a daily fish oil supplement such as Eskimo-3, naturally rich in omega-3, can support your heart, brain, joints and skin and is a simple way to safeguard your health. • Eat a rainbow of fruits and vegetables: they provide a multitude of antioxidants and phytochemicals, which have been shown to maintain a healthy heart. • Exercise regularly and try to maintain a healthy weight. • Stop smoking and limit alcohol consumption. Changing habits is never easy, so you should consider signing up for Zerochol’s new online support program to help support your cholesterol lowering efforts. Participants of the program receive daily e-mails with information about cholesterol, heart health, the mediterranean diet, healthy eating tips, good fats versus bad fats, grocery list, recipes, healthy food swap ideas, lifestyle recommendations and more!
For more information or to register for the 6 Week Cholesterol Program at www.zerochol.ie/register 9
Christmas Treats For those with a special diet
Fruit and Nut Pudding: Gluten
-Free, Vegan
• 250g raisins &/or sultanas (minced) • 250g assorted dried fruits (apr icots, dates, figs, prunes, pea ches etc) • 250g nut flour (e.g. ground almond) • 250g assorted nuts (walnut s, brazils, hazels, cashews etc) • Brandy (or vodka for “sugar-f ree”)
Coarsely chop the assorted nuts and fruit. Add to the minced raisins and sultanas and ground nuts. Mix together well, then add just enough spir it to make into a soft dough. Pack into 2 well oiled pudding basins, cover with oiled grea seproof paper and tinfoil then steam them for 3 hours. If unopened, they can be stored in a cool dry place for up to a year (the flavo ur improves with age!). To re-h eat, steam them unopened for 1 hour. To serve, turn out onto a heat -proof plate, drizzle heated spir it over the pudding and light the vapour.
e Cream: Vegan Chocolate Ic
• 1 tbsp corn flour • 900ml soya milk ) date or maple syrup • 2 tbsp sugar (or ce • 1 tsp vanilla essen rine rga ma • 50g vegetable d) oc ch olate (choppe • 125g dairy-free ya milk. d a little of the so an ur flo rn co the th wi pot and ste d pa me a tto ke Ma thick bo ingredients into a x. Return mi d an Put the remaining ste pa the boil. Pour over tly. bring gently to the il, stirring constan bring back to the bo d an an cep sau to the cool. Cover and allow to ly maker or repeated stard in an ice-cream refreeze. at, be d an Either freeze the cu wl bo a ½ hr, transfer to chips, dried fruit, freeze in a tray for can add chocolate u yo cle even cy t las On the d almonds etc or d glace fruit, flake mixed peel, choppe or brandy. up to 4 tbsp of rum
Traditional Christmas Cake:
ts (dates, figs, pears peaches, apricots). Mix together all the and the orange juice, leave cove fruits red for 1-2 days stirring occa sionally. Line a 8” cake tin with oiled grease proof paper and pre heat the oven to 160ºC. Cream the margarine and suga r. Slowly beat in the soya yogh urt. Fold in the flour. Gently stir in the soaked fruit, citru s rind and almonds. Pour into the tin and bake immediately for 4 to 4½ hours. Cool in the tin. Once cooled remove it from the tin, turn it over and prick the base with skewer, pour over the brandy. a Wrap in greaseproof paper and store for 1-3 months in an airtight tin. Flour: This recipe works very well with spelt flour (low-glu ten). For a gluten-free cake use either a branded GF flour or a mix of buckwheat, rice and maize flours with Xanthan Gum added.
Organic Cacao Powder • All the flavour of the finest cacao beans • One of nature’s best sources of antioxidants • Increases vitality and wellbeing • Rich in dietary fibre, iron, magnesium, phosphorous, copper and manganese.
It’s natural. It’s true. 10
Gluten -
Free, Vegan • 1kg assorted dried fruit – can include • 250g flour (see note below) sifted with mixed peel, glace cherries etc 2tsp glutenfree baking pow • 150ml orange juice der and 1 tsp each of nutmeg & all spic • 250g each veg. margarine & e sugar • Grated rind of 1 orange & • 150g plain soya yoghurt 1 lemon • 50g each ground & flaked alm onds • 2 ttbsp brandy Chop any larger dried frui
Festive Fudge • • • •
1/2 cup true cacao powder 1/2 cup true coconut oil 1/2 cup maple syrup 1 tsp vanilla extract
• 1/2 cup chopped I HF pecans • 1/2 cup true goji berries, • 2 tsp I HF desiccated coconut
Method:
1. Put the cacao powder, coconut oil, maple syrup and vanilla extract into a small food blender and blend until all ingredients are combined well and the mixture is smooth. 2. Transfer the mixture to a bowl. Stir in the chopped nuts and half of the goji berries. 3. Spread the fudge mixture in a small tin lined with parchment paper. Sprinkle the remaining goji berries and the desiccated coconut on top. 4. Place in the freezer and leave to set. When the fudge has set, cut into squares. 5. Enjoy!
true has been created exclusively for independent businesses by Independent Irish Health Foods Ltd., Ballyvourney, Co. Cork
www.truefoods.ie $ " !
SHEILA’S TANNING TIPS Here are some of my tanning tips on prepping your body for an amazing tan. We use Bellaminata tan which has warm olive tones that will develop to suit each individual skin type lasting 5 to 7 days. Step 1: Exfoliate and moisturize up to 8 hours prior to tanning. Step 2: On the day of tanning ensure that you wear no perfume, moisturiser or deodorant on the skin (this is why tan turns green on the skin!). Step 3: Ensure you wear loose clothing and flip flops (weather permitting!). Step 4: Daily moisturizing after development time ensures your tan will last and also that it comes off evenly. So be Christmas Party ready and book your appointment now for a full body spray tan at Natures Beauty for just €20 Just call 066 7190558 Happy Tanning! Sheila WATCH OUT FOR OUR WEEKEND HALF PRICE SPECIALS AVAILABLE IN OUR BEAUTY ROOM IN THE SQUARE
THE QUEEN BEE OF MANUKA HONEYS When it comes to cold weather ailments, nothing is more annoying than a persistent, tickly cough.
Kerry O’Connor, Nutritional Therapist,
It’s normally at its worse at the least convenient of times – like the moment you take your seat on a bus or the minute you crawl into bed – and can not only result in a sore throat, but tiredness and grumpiness due to lack of sleep and general unwellness.
100% natural ingredients, including peppermint, thyme and aniseed that work together to combat cold and flu symptoms. This formula contains no propolis or alcohol and has a sweet liquorice flavour kids love. What’s more, it’s safe and effective for children aged 12 months and over. MGO™ Manuka Honey is available from your local Horans Health Store.
How do you get rid of one? Simple. MGO™ Manuka Honey – it’s the only 100% natural food in the world to have effective and reliable anti-bacterial activity. This is due to its active compound, Dietary Methylglyoxal MGO™ forms naturally in the Manuka plant. As well as providing the well-known benefits of natural honey against winter ills and chills, MGO™ Manuka Honey has proven effective in supporting good digestive health. How do you ensure you’re not that person on the bus who can’t stop coughing? First, reach for MGO™ Manuka Honey 400+ Syrup, an all-natural formula for superior immune system support. And always make sure you have MGO™ Manuka Honey Suckle Lozenges on you. The propolis in these lozenges, which has been gathered by bees from flowers in New Zealand’s pristine environment, has very high Bioflavanoid levels that have been independently certified to be at least 30mg/b. Bioflavanoids are helpful in maintaining a healthy immune system. You can also protect your little ones with MGO™ Manuka Honey 250+ Kids Syrup. Designed to support the immune system and soothe troublesome coughs, sore throat and congestion, it’s formulated with 11