Horans nov17 f 67949 (1)

COMPLIMENTARY MAGAZINE

HORANS magazine 100% Irish Owned

Healthstores

NOVEMBER 2017

www.horanshealthstore.com

HORANS HEALTH STORES

OFFICIAL HEALTH FOOD PARTNER

OF THE KERRY GAA

SO BEGINS THE WHIRLWIND OF THE OFFICE PARTIES 2

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by Kevin Beasley

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ARE YOU FEELING S.A.D THIS TIME OF THE YEAR?

by Deirdre Murphy

PROTECTION FOR SKIN DURING THE WINTER MONTHS

by Rosemarie Lieb

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6 ESSENTIAL NUTRIENTS FOR WINTER WELLNESS

by Olive Curran

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WHAT MENOPAUSE MEANS TO IRISH WOMEN

by Kerry O’Connor

LORRAINE KEANE AT OUR MANOR STORE

MACANTA NUTRITION NEW TO HORANS HEALTHSTORES – IRISH BRAND FOR IRISH HEALTHSTORES

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NOW OPEN

TIPS FROM THE STAFF AT HORANS HEALTHSTORES TRALEE: ROCK ST. MANOR WEST CLASH THE SQUARE

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TOP TIPS TO LOWER CHOLESTEROL NATURALLY FERMOY:

025 42938

NENAGH:

067 41258

BEECH ROAD

064 6622581

CASHEL:

062 62848

NEWCASTLE WEST:

069 77447

PARK ROAD

064 6626528

CLONMEL:

052 6187387

LIMERICK: 48 ROCHES ST. 061 405311

LISTOWEL:

068 24356

MITCHELSTOWN: 025 86868

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

IN

ST., 73 WILLIAMCITY K LIMERIC

73 WILLIAM ST.

061319405

SO BEGINS THE WHIRLWIND OF THE OFFICE PARTIES

Kevin Beasley

Christmas is nearly upon us and so begins the whirlwind of office parties, going out for drinks with friends, calling into neighbours etc. While I don’t want to spoil the season for everyone and say that you shouldn’t drink, I would like to outline some of the problems that over-indulgence in alcohol can have on us.

We are all aware of the effects of alcohol consumption on physical health, mental health and social problems.

However, alcohol can also have short term effects that many people are unaware of. Two of the biggest effects are poor sleep and dehydration, which can lead to the hangover effect. When we drink more than 5 units (two pints of beer could easily take you over two units) then you are likely to suffer sleep disturbance. Even though you may have slept for a long duration, you will not be fully refreshed.

sleep, so we are more likely to catch colds and flu’s.

This is especially through during the Christmas time when you are more likely spending time in crowded areas. Several nights of poor sleep can lead to lowmood and in the long-term can lead to depression and other mental health disorders.

After a night drinking and poor sleep, your ability to choose healthy foods is diminished. You are more likely to eat high sugar foods to give you the energy that you lack. You may also may be too tired to cook your own nutritious and healthy meals and may instead order fastfood from your local take-away.

Finally, most drinks (especially beers, lagers, stouts and cider) contain large amounts of sugar. For example, a pint of lager can contain two heaped tea spoons of sugar. If you drink several pints of lager over the course of a night than you will exceed your recommended daily intake for sugar.

Our immune system is affected when we don’t get a normal night’s

WHY BRAGG APPLE CIDER VINEGAR? • Unfiltered – contains apple peel, which is rich in important polyphenol antioxidants.

Millions of health conscious consumers worldwide use Bragg Organic Apple Cider Vinegar every day. The three key functions of Bragg Apple Cider Vinegar are:

• Raw – not pasteurised, recognised as a “live food” that is rich in enzymes and made in the best, natural way.

• Culinary: it can be added to foods such as salads, dressing and dips.

• Contains the amazing “Mother” of vinegar, a natural cloudy substance found only in raw, unfiltered, organic vinegar formed from naturally occurring strand-like chains of protein enzyme molecules. It is highly regarded for its nutritional and health benefits.

• Non-GMO • Kosher Certified

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• Health and Wellness: it may help balance blood sugar levels, detoxify cells, improve joint health and aid weight loss.

• Beauty: it can be used to rinse hair, tone skin and, taken internally, may give skin a healthy, vibrant appearance.

Delicious Hot or Cold Apple Cider Drink Add 2 to 3 cinnamon sticks and 4 cloves to 8oz of water and boil. Turn off the heat and leave to stand for 20 minutes. Before serving add 1 – 2 tsp of Bragg apple cider vinegar and 1 – 2 tsp of raw honey to taste.

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

VITAMIN D: known as an effective uplifter and mood balancer.

with

PASSIFLORA: may be effective in cases of nervous agitation, anxiety and has a calming effect, 20 drops twice daily in a little water.

ARE YOU FEELING S.A.D THIS TIME OF THE YEAR?

B COMPLEX: help to support the central nervous system and raise tolerance and coping levels. One capsule daily.

We all feel better during the summer months, days are longer and warmer, and we get outside more, exercise more and generally tend to eat less. For some people the transition from summer to winter can prove a difficult time and may trigger changes in mood and energy levels. “S.A.D.” (Seasonal Affective Disorder) is a feeling that occurs in or around the same time every year and continues into the winter months.

Symptoms can vary from person to person. Some symptoms to watch out for are changes in moods, low energy levels, needing more sleep than you normally would, difficulty concentrating and possibly withdrawing from friends and social activities. Some people also find they eat more and crave carbohydrates, which can lead to weight gain over these few months. Symptoms of S.A.D. often start as the days get shorter in the autumn and may get worse during December, January and February.

For most people these symptoms start to improve by springtime and then disappear.

OMEGA-3 FISH OILS: Are vital for improving low mood (if you are not eating oily fish 3 times a week than take a supplement) RHODIOLA: this herb grown in Siberia has been known to help protect against the negative effects of stress hormones, it helps increase energy levels and can leave you feeling happier and more positive.

SOME HELPFUL TIPS FOR SUFFERES OF SEASONAL EFFECTIVE DISORDER: Be sure to get enough quality sleep but get up after 8 hours or so.

Get outside for a while every day as natural sunlight is essential.

Let as much light as you can into your home or workplace. Pull up blinds etc.

Exercise and sunlight release endorphins which raise your mood so exercise every day. Brisk walk is perfect especially in the mornings.

Check out some essential oils such as ylang ylang, lavender and chamomile which can be used in bath or as massage oil. These oils have excellent therapeutic properties and are absorbed into the system through the skin and mucous membranes.

It is all too easy to recognise these symptoms and brush them off as “winter blues” but for some people these symptoms can be debilitating and should always be discussed with your GP. It is important to take steps to keep your mood and motivation balanced throughout the year and below I have listed some remedies which you may find beneficial.

l Herbs

Until next time, stay healthy.

Deirdre

Protection for the skin during the winter months

No doubt the coming winter months will bring some harsh conditions and play havoc with our skin, from wn herbs and flowers, using only natural d-pressed plant oils and extracts from abrupt changes in temperatures outdoors and central wers, herbs and roots and with organic like beeswax and essential oils. heating indoors. f the production process is carried out

arebell

Our cream of the month for November is “EVENING PRIMROSE”. This home grown silky vibrant yellow flower is rich and nourishing and ideal for “thristy” skin. It can be used on the neck and around the eyes and Kerry: seeding, planting, harvesting, e oils with the flowers, making the It is important to protect our skin with high quality lips or where ever special care is needed. EVENING and finally combining the most ed ingredients to make a beautiful skincare and it is crucial to avoid products which PRIMROSE CREAM is ideal for the winter months rish artisan product. olutely contain alcohol and harsh chemicals as they drain ahead and will leave you with a lovely velvety texture. atives NO chemicals NO petrochemicals humidity from the skin, resulting in dryness, especially Use as a daily moisturiser and is ideal for pre-make perfumes NO plastic jars colours NO parabens with long-term use. We apply skincare on a daily basis up application and excellent as a night cream. Use it bell Herbs products andareitprepared: accumulates over time and this can sometimes sparingly, no need to lash it on. collect wild flowers and harvest our cause skinThese problems. grown, flowers herbs and roots.

Next month we will feature another HAREBELL

incare from Nature's Garden in West Kerry from:

H

Herbs

o organic cold-pressed sunflower oil to (at least) three weeks. After several he resulting infusion is ready for into our creams and body oils, we add like almond oil, coconut oil, wheatgerm eed oil, beeswax etc.

An extract a very strong herbal tea – is produced s, roots or seaweed etc. or a floral water e water, witch hazel water etc.) is then ed with the infusion using borax, a ccurring mineral salt, finally essential ed for subtle fragrance.

HERBS fabulous cream “ROSE”. ic Skinc

· Church Farm · VENTRY e

Or

an

ar

g

Handmade in West Kerry

Phone/Fax: (00353) 066 9159857.

cts for external use only. Keep out of reach of children.

Website: www.harebellherbs.com

ems please seek medical advice.

From Nature's Garden

m like chocolate – store in a cool dry place, away from heat and out

s there are no preservatives in Harebell Herbs products, they have a from production date. With correct storage the products last beyond

nce opened the products will have limited durability. Each batch is

by hand, variations 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

Handmade in Kerry

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NOVEMBER’S SPECIAL OFFERS LIMITED AVAILABILITY • WHILE STOCK LASTS

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It was all happening in Horan's Health Store Manor West on October 19th; when TV personality Lorranine Keane spent the afternoon with us in store. Lorraine chatted to customers and was happy to share her personal experience of how MENOMIN helped her deal with fluctuating hormones.

As well as TV presenting and being a busy mum, Lorraine is also brand ambassador for MENOMIN. This unique all in one supplement is specially formulated to help regulate hormonal activity, reduce tiredness, fatigue and maintain normal healthy skin and bones - Ideal for all women over 30.

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VER

YOUR QUESTIONS OUR ANSWERS Q

My gums bleed from time to time. I’ve had a dental check up and everything seems fine.

Having got the all clear from your dentist it may be worth taking a VITAMIN C supplement (start with 1000mg, 3 times daily), as you may be deficient. Also eat a healthy diet of fresh unprocessed foods and minimise things that deplete your body of nutrients

Q

By Deirdre

What can I do to improve my circulation, as I really feel the cold?

You’re spoilt for choice when it comes to ways of improving your circulation. Firstly, exercise regularly, such as a brisk walk, swim or a session in the gym. Supplements which may help, include, 400mg of VITAMIN E and 50mg-100mg of NIACIN (VITAMIN B3) a day – vitamin E helps the body to

such as smoking, sugar and alcohol. Taking 30mg of the naturally

use oxygen while niacin helps to dilate the blood vessels, so you

occurring compound C0-ENZYME Q10 can improve oxygen and

get a real boost to your blood flow. Other circulation boosters

nutrient supply to the gums. Also dilute a few drops of Tea Tree oil

such as GINGER and CAYENNE may help, either in food or

in a glass of water and gargle daily or gargling with sea salt in warm

supplement form. There is also a good homeopathic remedy

water is a good habit to get into.

worth checking out, CIRCULATION LIQUESCENCE. It’s also

worth getting your thyroid checked by the GP.

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

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

MALE ORDER Even the strongest of men can feel depleted.

Susie Perry Debice reveals how you can recharge and reboot your system.

Women are very used to taking nutritional supplements to help Susie Perry Debice them cope with the symptoms often experienced as a result of fluctuating monthly hormones. It’s also easy to think that men are excluded from needing nutritional support because they don’t endure the same hormonal challenges that women do.

However men, just like women, face some extreme physical, physiological and emotional challenges, often on a daily basis, which can affect their concentration, performance and mood. The demands of an intense work schedule, coupled with a long commute to and from work, or frequent long-haul travel, can leave the strongest of men feeling depleted and low on energy. These factors indicate that men are as equally in need of daily good-quality nutritional support as women. Like women, many men prefer the simplicity of just taking one supplement a day, and Cleanmarine For

Men, is fast becoming a popular choice as an all-in-one omega-3 multivitamin.

Omega Boost Omega-3 fats are very important for eye health, brain health, heart health, hormone balance and even mood and sleep. In the past we’ve heard about fish oils being the best source of omega-3, but science has moved on. Current thinking is that krill oil, which is ethically and sustainably sourced, is emerging as the new smarter omega-3. Research shows that krill oil comes with faster absorption rates than fish oil and the types of omega-3 found in krill oil are rich in phospholipids – the type of fat our cell membranes are made from. Phospholipids are very important for cellular communication and they are particularly useful for brain function.

action. As we get older our cells become tired and inefficient, so supplementing with CoQ10 can certainly help to give them a bit of a turbo boost. This nutrient is helpful for those with an active or demanding lifestyle and has a good reputation for preserving heart health.

If you’re feeling the pressure of modern day life, then it’s worthwhile trying Cleanmarine For Men – it’ll help put a bounce back in your stride!

Call into your local Horans Health Store for more information.

Vital Vitamins Cleanmarine For Men provides a combination of vitamins B1, B2 and B6 which help support the nervous system, recharge and reboot metabolism, balance sex hormones and help lift feelings of tiredness and anxiety. Vitamin D is also present to help support the immune system, bone health and muscle function.

Co-enzyme Q10 One very special nutrient, Co-enzyme Q10, is responsible for getting body cells ready for 5

ESSENTIAL NUTRIENTS FOR WINTER WELLNESS Winter is just around the corner, and what better way to safeguard your immune system with essential nutrients omega-3 and vitamin D to fight off the winter blues and keep colds and flues at bay.

Omega-3 and vitamin D are probably the most talked about nutrients in nutrition, Olive Curran DipNT and for good reason. Both omega-3 and Marketing Director vitamin D offer a wide array of benefits to the body and deficiency is widespread. Eskimo-3 Advanced EPA, a high quality food supplement combining omega-3 fish oil with natural vitamin D3, combine these two nutrients in a one–a -day capsule.

Omega-3s: Vital for Good Health The really important fatty acids are the “Essential fatty acids” termed “essential” as the body cannot make them and therefore they must be obtained through the diet. The best source of omega-3 is oily fish (sardines, salmon, anchovies, fresh tuna and mackerel). Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA. 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 good quality omega-3 fish oil.

Vitamin D: The Sunshine Vitamin Vitamin D3 is important for the maintenance of normal bones and teeth, cell division and normal muscle function. Vitamin D is crucial when it comes to activating your immune system.

It helps to keep the “guards” of your immune system alert, therefore allowing you to quickly and effectively fight off invaders before they can develop into a full-blown infection.

Vitamin D also regulates the conversion of tryptophan into serotonin –your feel good hormone. Low levels are thought to be

responsible for S.A.D (seasonal affective disorder), commonly referred to as “The Winter Blues”, and therefore supplementing with vitamin D during the winter months can help ease symptoms and improve mood.

Essential at Every Age Vital for Mother & Baby Omega-3 DHA is essential during pregnancy to ensure optimal foetal brain, eye, and immune and nervous system development. If a woman’s stores are low, this can increase the risk of postnatal depression.

Brain Food for Kids Children need Omega 3 for every stage of their development.

Omega-3 DHA is vital for brain function. Without these important fats, it can become difficult for children to concentrate, learn new information, and balance their moods properly. A 2012 study found Omega 3 DHA had a profound improvement in reading age, concentration and learning ability in children, lower levels of DHA were attributed to poorer reading and impaired performance.

Teens need Omega-3 too Teenagers require omega-3 and healthy omega-6 GLA to help boost brain power and regulate hormones and balance mood. Students require at least 250mg omega-3 DHA daily while studying for exams. Just as calcium is essential in building strong bones, DHA is essential for good brain health. Increasing your level of omega-3 can lead to improved concentration, a sharper memory, less anxiety, overall making it easier to study.

Healthy Ageing You will be happy to hear that omega-3 can reduce your risk of heart disease and help reduce cognitive decline. Omega3s have been found to improve numerous heart disease risk factors. They help maintain heart function, help reduce blood pressure, lower triglycerides and improve blood circulation.

Omega-3 is also vital for brain function. People who don’t get enough omega-3s in their diet can become demotivated, disinterested, forgetful and may experience low mood, while serious deficiency can lead to an increased risk of developing conditions such as depression and Alzheimer’s.

Taking a daily fish oil supplement, naturally rich in omega-3, can support your heart, brain, joints and skin and is a simple way to safeguard your health. Eskimo-3 Advanced EPA with Vitamin D3 combines two of these beneficial nutrients in one capsule.

Drop into your local Horans Health Food Store to find out which Eskimo-3 product is right for you! www.eskimo3.ie

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WINTER TIP

HERO PRODUCT Some times I cant sleep, My mind goes into overdrive: did I finish off the order before I left work, did I feed the dog? Did I get the meat for dinner tomorrow.

When you go to bed , do you sometimes feel like that. I have discovered a natural product that helps me get off to a peaceful sleep. Cherry Active Juice or Caps. Montmorency Cherries are one of the few known food sources of melatonin.

Studies show that drinking montmorency cherry juice may significantly improve the quantity and quality of sleep.

Kate, Clash

IF I FEEL A COLD COMING ON

This time of year if I feel a cold coming on I always put the kettle on and use Echinaforce® Hot Drink. It is a delicious and soothing hot drink, containing fresh extracts of Echinacea herb (95%) and root (5%) and Elderberry juice. It taste great and works for me every time.

If you’re finding it difficult to get those greens into you this Winter try putting one scoop of One Nutrition Power Greens powder into a glass of 3 parts water and 1 part apple juice. This can be added to your daily routine with ease and is actually a really refreshing drink to help that 3pm slump! One Nutrition Power Greens 100g powder costs €16.99 and will last up to 5 weeks.

Sarah, The Square

NEW FLASH

Porridge oats contain more protein than any other cereal apart from quinoa. It also has a wide range of amino acids.

Catherine, Fermoy

HEALTH TIP

If I feel a cold coming on or a sore throat the first thing I’ll get is Pukka Elderberry Syrup a delicious blend of thyme, Manuka honey & ginger suitable for children age 2 to adult.

Majella, Nenagh

BEAUTY TIP

Kinvara Absolute cleansing oil, use first thing in the morning or last thing in the evening, very uplifting scent of eucalyptus, lemon and rosemary, 1-2 drops in palm of hands, massage onto damp face including eye Make-Up, remove with a soft hot mitt or facecloth, now your ready to start your day.

Caroline, Rock St., Tralee

HEALTHY TIP

Us females can count our blessings when it comes to the variety, availability and quality of so-called 'feminine hygiene' products now available to us. However - the brightly packaged, sweetly perfumed, ultra absorbent, highly-engineered pads, tampons and liners now in common use can bring their own set of problems.

SOME women and girls are discovering that their bodies are reacting unfavourably to the cottons, plastics, bleaches, perfumes and deodorising agents used in the manufacturing processes. Extreme surface itching and irritation, intense internal discomfort and certain gynaecological issues are now considered to be caused by reactions to the sanitary protection the sufferers are using.

The good news - there are very effective natural substitutes available. Check out the NATRACARE and ORGANYC ranges of pads, tampons and panty liners. Consider switching to organic non-bio detergents from the ECOVER and ECOLEAF ranges for laundering underwear. And consider replacing conventional soaps and shower gels for cleaning the most sensitive areas of your body.

Caroline, Mitchelstown

FOOD FOR THOUGHT

Lentils. Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

They are perfect for soups and stews especially with winter approaching.

Jacinta, Killarney

Joan, Newcastlewest

BEAUTY TIP

My beauty tip is definitely my homemade face and body scrub.

It’s good for the skin and the environment!! Soften 5 rounded tablespoons of a good coconut oil (I love the Coconova one) in a sealable tub by giving it a good mix. Add in around 4-5 tablespoons of a fine demarara sugar and mix until well combined. I am prone to breakouts so I add 4 drops of lavender essential oil to soothe inflammations and the mind!

Mix in well and apply in gentle little circles over face, body and lips twice a week. If kept in an airtight container it can be kept for weeks. Wipe with a warm damp cloth to remove and get your glow on!!

Fern, Park Road, Killarney

WE’D LOVE TO HEAR FROM YOU

The One Nutrition brand has a product called P4-Max and feedback from our customers tell us that it helps to stop a cold or virus in its tracks!

It is a rich blend of powerful antioxidants and polyphenols, combined into a unique formula to complement an active lifestyle.

The four potent ingredients act synergistically to create a strong antioxidant effect.

Not only does this product complement an active lifestyle, but if you want to avoid bugs that cause bad infections, its important to boost your family’s immune system before the cold bugs can wreak havoc. This can be done using antioxidants and polyphenols and that’s where P4-Max comes in!

Catherine, Cashel

SEASONAL AFFECTIVE DISORDER

SAD - Seasonal Affective Disorder, many people experience this in the winter season and often symptoms include feeling low and depressed, distracted or disinterested in social interactions, sleep issues, comfort eating, lack of energy and concentration etc... Taking a Vitamin D supplement may increase your levels and slightly enhance your energy levels and feel good factor, New Vistas Serdop is known for assisting those through periods of feeling low and depressed. Salt lamps are also something people tend to use in their most used room in the house which release negative ions therefor enhacing your sence of wellbeing.

Mary, Listowel 7

LIFE IS TOO SHORT TO WORRY ABOUT CHOLESTEROL… Top Tips to Lower Cholesterol Naturally!

Olive Curran DipNT Marketing Director

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 for heart disease when the level becomes 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)

• 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, F heart health, the mediterranean diet, healthy F O eating tips, good fats versus bad fats, grocery list, recipes, healthy food swap ideas, lifestyle recommendations and more!

€5

For more information or to register for the 6 Week Cholesterol Program www.zerochol.ie/register

• Choose High Fibre - wholegrain breads, pastas, quinoa, beans, lentils and oats.

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• Are

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DID YOU KNOW CHIA SEEDS

? ?

?

packed full of essential omega 3 oils, which help promote healthy skin and hair.

• Are

beneficial for improved joint function and mobility.

• Are

energizing—they give you an energy boost that lasts!

• Are

full of fibre, which is important for healthy and regular digestion.

• Help

to balance blood sugar levels: by slowing down digestion, chia seeds can help prevent or reduce blood sugar spikes and prevent the onset of Type 2 diabetes.

• Make

you feel fuller: chia seeds absorb large amounts of water and expand in your stomach, slowing food absorption and helping you feel fuller for longer.

• Contain

tryptophan, an amino acid that plays an important role in regulating appetite, sleep, and mood

OVERNIGHT OATS WITH CHIA SEEDS • 3 tbsp I HF standard oatflakes • 2 tsp I HF chia seeds • 60ml almond milk • 1 tbsp I HF flaked almonds • 1-2 tsp maple syrup

1. Place the oats, chia seeds, almond milk and Greek yogurt into a jar and stir them together.

2. Cover the jar and store it in the fridge overnight, or for at least four hours.

3. Once it’s ready to eat, add your toppings and enjoy.

• 2 tbsp Greek yogurt (or dairy free alternative) • To serve – berries, bee pollen, additional nuts (optional)

www.iihealthfoods.com 8

WHAT MENOPAUSE MEANS TO IRISH WOMEN They all say life begins at 40. So why, you may wonder, do you just not feel yourself?

The perimenopause phase starts around 40 and can last anything from 5-10 years.

During this time your body undergoes several hormonal changes which are responsible for the change in how you are feeling. Oestrogen levels start to fall as do progesterone levels and this can mean changes in your hair, skin, energy, sleep Kerry O’Connor, and hormones. This can continue for several Nutritional Therapist months or years or vary from month to month; it can also be dependent on factors such as stress, sleep, exercise and your diet.

Most Irish women think feeling like this is normal and when life is busy it’s easy just to put it down to this but with the right diet and nutritional support you can help to manage the way you feel. In fact, a recent survey* with fans of Irish brand Cleanmarine MenoMin showed that 57% of the women who took part said they found menopause to be an empowering stage of life. And when asked how menopause affected their diet and exercise, 55% said it had a positive impact on their habits.

There are a number of things you can do to help to manage the way you feel; • Weight - Manage your weight.

• Stress - Reduce stress levels by cutting out caffeine and taking time to enjoy your life. Meditation may also help calm a busy or

worried mind.

• Quit - If you smoke try to cut down with a view to quitting.

• Keep moving - Exercise regularly a 20 minute walk at lunchtime is ideal.

• B Vitamins - Support your body by taking B vitamins which help reduce stress and regulate hormones.

• Omega 3 - Support the brain and cardiovascular function by increasing your Omega 3 intake which will help cognition and also skin and heart health.

• Vitamin D - Make sure you keep your bones and thyroid healthy by maintaining vitamin D levels.

• Supplementation - Try Cleanmarine MenoMin, which is an all-in-one combination of Omega 3 krill oil, B vitamins, soy isoflavones, rosemary extract, folate, biotin and vitamin D that can provide women 35-plus with the right nutrients to help them move towards this phase of their life. Speaking about the product, Official Ambassador and Broadcaster, Lorraine Keane, says, “I have had to deal with fluctuating hormone levels all my adult life.

Cleanmarine MenoMin helps me feel balanced, my energy levels are normal and my hair and skin look great. It’s natural, Irish and genuinely works.”

Cleanmarine MenoMin is available from your local Horans Health Store. *Survey carried out via Facebook, through a sample of 58 women who use the product.

Coconut Walnut Spirulina Energy Bites • 10 I HF medjool dates, pitted • 1/2 – 1 tsp true spirulina powder • 1 cup I HF walnuts, broken into pieces • 1/2 cup shelled hemp seeds • ¼ cup desiccated coconut plus ¼ cup for coating

Method:

Spirulina is a microscopic, multi-cellular cyanobacterium, occurring naturally in rivers and lakes. It is a sustainable, easily digestible source of protein, essential fatty acids, vitamins and minerals. Spirulina is widely recognised as being a natural source of many powerful nutrients.

It’s natural. It’s true.

1. Place walnuts, dates, hemp seeds, spirulina and ¼ cup of coconut into a food processor.

Mix until it becomes sticky and starts to form a ball (approx. 2 minutes).

2. Remove the dough from the food processor and form into balls the size of a 50-cent piece.

3. Roll the balls in the remaining coconut to coat them. Serve immediately or refrigerate in an airtight container for up to 5 days.

true has been created exclusively for independent businesses

by Independent Irish Health Foods Ltd., Ballyvourney, Co. Cork

www.truefoods.ie $ " !

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THIS MONTH’S IN STORE EVENTS

NENAGH

• Friday November 10th: Learn about A.Vogel Echinaforce Hot Drink for cold and flu and enjoy a sample, 11 to 2pm with Majella.

• Thursday November 23rd: Free Consultations with Kerry, Nutritional Expert from Naturlife concerning Winter wellness and Immunity. Kerry will be offering tastings of Irish Botanica Botanical Syrup In store from 1-3pm.

• Find us on Facebook @ Horans Health Store Nenagh and “ Like” our page for ongoing updates on special offers, competitions,new products, Recipes, Positive Thoughts and Holistic Health and Well being tips • Drop in and browse our Great Selection of Quality Supplements, Natural Body Care Products and Healthy Food options, SOS Amber Jewellery, Salt Lamps,Essential Oils, Candles, Crystals and much more...

• We are here to Advise and Support our Customers towards better health.

MITCHELSTOWN

• Thursday November 24th: Rescheduled from last month - come and meet Lucy from BALLYHOURA MOUNTAIN MUSHROOMS. 2 -4 pm.Learn how her amazing dried mushrooms, mushroom powders, vinegars, oils, and mushroom mixes can add flovour and richness to your autumn and winter soups, stews and casseroles.

• Friday 3rd November, 2 - 4 pm. We are holding an information session of the use of A. Vogel products that can help you and your family cope effectively with the health challenges of the winter season. Learn about Echinacea, Ivy and thyme, Mullein and other herbs can be of help.

• Friday 3rd November 2 - 4pm. UDO’S choice Microbiotics. For expert advice, exclusive discounts and free tastings, call in.

• Thursday November 9th, 12 - 3pm. What’s all the fuss about Vitamin D? Come in and learn how adequate supplementation of Vitamin D3 can make a real difference to how you and your family feel this winter. The Pharmanord range offers a great value, quality and choice.

• Tuesday November 14th: Do you want to learn more about Food Intolerance Testing? Find out how it works, how much it costs, what you can find out from it, and how it could have a positive impact on your health. 2 -4 pm. Our Nutritional Tester is Linn Thorstenson.

CASHEL

• 1st November 9am - 5pm: Meet Steve Blendell from Solo Nutrition to discuss your every day supplement needs in order to optimise your health throughout the year. BUY ONE SOLO NUTRITION PRODUCT ON THE DAY GET 2ND FREE. • 10th November 2pm -4pm: Call in to meet Sarah Fergus from Nature’s Plus and taste our best selling supplement drink - Source of Life Gold.

• 29th November 12 -2pm: Meet Kerry O’Connor from Naturalife. Talk to her about boosting your immunity coming up to the stressful Christmas season. Learn all about the different probiotocs. Sample the Irish Botanica best selling range. Just call in!

NEWCASTLEWEST

• Wed 22nd November why not stock up for winter Nigel from Solo N nutrition will be in store from 11-4pm . He will be doing a SPECIAL OFFER on the day BUY ONE GET ONE FREE . Call in and Nigel will be able to answer any queries you may have.

THE SQUARE, TRALEE

• Friday November 3rd: Have you had your cholesterol checked recently?

Call instore and have yours checked for just €5 which is redeemable against a purchase on the day. Booking is essential.

• Saturday November 4th: Janice Tucker will be carrying out a Qi Gong workshop from 10am to 1pm. If you are looking to calm your busy mind, quell anxiety and stress, enjoy peaceful sleep or melt away tension in your body - then this workshop is for you. Cost is €30 - booking is essential.

• Wednesday November 8th: Learn how to brighten up your mood this winter with Nutritional Therpaist Holly Power from Viridian. Holly will be instore from 12.30pm to 2.30pm – just pop in for a chat.

• Friday November 10th: We have Rolf Jongbloed carrying out FREE tastings of his amazing flavoured sea salts in store. Using Rolfs Sea Salts is the simplest thing you can do to elevate an ordinary meal into something sublime.

• Friday November 17th: Want to keep track of your weight loss progress for Christmas? Call in for FREE BMI and body fat testing. We will give you a record card and you can pop in every week for FREE to check your progress!

• Wednesday November 22nd: The highly informative John Baldwin will be carrying out FREE tastings of Healthreach Collagen and will have samples of Healthreach Sanofil which is a safe and very effective way to lose weight.

• Wednesday November 22nd: FREE hearing assessments with Blackberry Hearing - booking essential.

• Thursday November 23rd: When your body doesn’t absorb enough iron you don’t get enough oxygen and so you feel tired and weak. Have your iron levels checked for FREE from 10am to 4pm – booking essential.

• Friday November 24th: Facial Friday! Avail of a half hour mini facial at Natures Beauty for just €20. Go on treat yourself – booking essential!

• Saturday November 25th: Would you like to attend an introductory workshop in understanding how to master yourself mentally and emotionally and create a vision of what you want for your future? Then this workshop is just for you. 10am to 12pm, €20 – booking is essential.

• All of November: Avail of a full body Bellamianta spray tan at Natures Beauty for just €20!

10

MANOR

• Thursday 2nd: Back again by popular demand, Cholesterol testing from 10am-1pm with Michael from Eskimo Oils. Appointments take 15mins approx & cost €5 which is then redeemable against a purchase on the day.

• Wednesday 8th: Tasting in store between 11am-2pm with Rolfs flavored Sea Salt. Award winning flavours combined with free flowing Irish sea salt, 100% natural & made locally in West Kerry. A must have in every kitchen.

• Wednesday 15th: Interested in learning more about what Collagen can do for you & your skin? Call in & sample our new liquid Collagen product today between 1pm-3pm.

• Friday 17th: Ray Nolan’s food intolerance testing with comprehensive vitamin/mineral assessment is available today. Booking is essential & please allow yourself 45mins for the consultation-fee is €99 with results available on the day.

• Tuesday 21st: Call in to collect your take home recipe, this month its our Anti-Inflammatory soup to help beat the winter blues.

• Thursday 30th: Holly, our favourite nutritionist from Viridian will be in store from 2pm-4pm to answer all of your nutritional queries.

CLONMEL

• Thursday 2nd November - Nigel Health expert from Solo Nutrition will be in store with a fantastic promotion of Buy one Get one Free! Don't miss out, he will also be delighted to give advice on any health questions you may have. So just drop in no appointment necessary.

• Thursday 9th November - Sarah Nutritional Therapist from Natures Plus will be in store from 2-4pm with lots of sample of their Amazing range of products and Great Nutritional Advice. Please call in.

• Friday 17th November - Kerry health expert with Naturalife will be in store 10am-2pm to discuss any health questions you may have with you & offer FREE Advice. No appointment necessary.

CLASH, TRALEE

• Friday November 10th - How is your Immune System? Do you often suffer with Colds, Sore Throats, and Chest Infection? Call and talk to Kieran our Herbalist who will be in store from 11.30am to 1.30pm. No appointment necessary, just drop in on the day • Tuesday 14th November - Do you have Dry Sensitive Skin? Do you have age spots? Do you need a good moisturiser but you don’t know what suits your skin? Want your skin to be in its Best Condition? We have FREE Skin Analysis with Karen from 10am to 4pm. Book in to guarantee an appointment.

• Wednesday 22nd November - Do you have Gut Issues? Do you suffer with Constipation? Or is IBS a major factor in your life? Call and talk to Kerry our Nutritionist from Naturalife from 2pm to 4pm. No Appointment needed just call in to us on the day.

• Thursday 30th November - Do your children suffer with constant Colds and Infections? Do they have regular Bowel Movements? What is their diet like? Call and talk to Holly a Viridian Nutritionist, she is here to answer any questions you may have and help guide you on your Children’s health.

LISTOWEL

• Thursday 2nd November – Aches and Pains? Teething Baby? Have you heard about the many benefits of Amber for both Adults and Kids? Ben from Amber SOS will be in Store from 11am to 4pm, drop in and Ben will answer any queries you may have.

• Friday 3rd November - 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 10th November – Listowel Food Fair is in Full Swing in the Town and we have a Cookery/Bakery Competition in Store. Please enquire in Store or keep an eye on our Facebook for more details of this event.

• Saturday 11th November - Rolf from Rolf's Fine Food will be in store to display his NEW Range of Flavoured Sea Salts from 11.30-3pm. Call in on the day and meet Rolf and check out this range for yourself.

• Thursday 23rd November - Sarah Fergus from Natures Plus will be here helping to keep your Immune System boosted during the Winter Season and Energy Levels enhanced. Call in store to meet Sarah and she will be only too happy to help you were any questions you may have.

• Friday 24th November - 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.

FERMOY

• Wednesday 1st November – We have Zerochol in store doing Cholesterol testing. To make sure you don’t miss out please ring us to make an appointment on 025 42938. The cost is €5 which is redeemable against a purchase on the day. These appointments go fast so booking is essential.

• Friday 3rd November - Kerry from Naturalife will be in store she is a qualified nutritionist, and here to answer any health queries you may have she will especially be talking about the benefits of Power Greens on your health.

• Thursday 9th November - Sarah from Nature Plus will be in store between 11am -2pm. She will discuss all health questions you may have, on Immune system, Digestive System etc.

WILLIAM ST., LIMERICK

• Wednesday 1st November - Sarah from Natures Plus will be instore from 11-1pm. She will be doing tastings on Source Of Life Gold multivitamin drink. Pop in to meet Sarah and taste this amazing multivitamin for yourself.

• Saturday 11th November - Dr. Maher’s skincare experts are instore to discuss your skincare issues. All Dr. Maher’s products are 100% natural and suitable for sensitive and problem skin. Drop in between 12 and 3pm.

• Wednesday 15th November - Holly from Viridian will be instore between 2-4pm, speaking about Stress, Sleep & Depression and how to help it.

Just drop by and she will be happy to help you with any issues you may have.

• Thursday 16th November - Nicola from Lig de Scith Bakery will be instore with samples of her fresh Sourdough bread and you will be able to taste some Christmas goodies.

• Tuesday 21st November- Call and see our Nutritional Therapist Kerry who will be discussing digestive issues between 1-3pm.

ROCHES ST, LIMERICK

• Every Monday to Friday -craniosacral therapy is available with Trish Page, to book an appointment or for more information call 083-4625317.

• Monday -Friday - Collette Ashley from blue moon therapies is available to take appointments for reflexology ,for more information or to schedule an appointment call 087-9133739 • Every Friday 1-5pm - Sarah Woodhall is available for nutritional therapy consultations -call now on -061-405311

ROCK ST, TRALEE

• Wednesday 8th November Holly from Viridian 10-12 • Thursday 16th John Baldwin, 1-3 Irish made new collagen product €1 a day !! €30.00month supply • Tuesday 21st Sarah Fergus, s.o.l. tasting, pop in 12-2 • Wednesday 22nd Kerry from Naturalife 11-1 answering questions on general health • Friday 24th Ben from AMBER SOS 11-4 benefits of Amber for aches and pains, injuries, sleep, teething etc.

• Saturday 25th Kevin founder of Koya Matcha Tea, tasting of this ultimate green tea, aids weight loss, low energy, many more health benefits, and tastes great, pop in for a taste • Friday 1st December 12-3 Energy levels low ?? Pop in for a quick check of your iron levels with our very own Sarah , takes 5mins taking appointments

BEECH ROAD, KILLARNEY

• Thursday 2nd November – We have Niall our Qualified Herbalist in Store with his clinic from 11am -5pm. Please call 085-8008834 to make an appointment.

• Wednesday 8th November - We have Rebecca our Homeopath doing a Mother and Baby Clinic from 12.30 – 2.30pm. Is your Baby having issues with Teething or seems restless? For an introductory offer of €20 you can avail of a twenty minute mini consultation in Homeopathy. It is the perfect taster for Mothers who are looking for alternative ways to help their little ones. Call 085-8008834 for an appointment.

• Thursday 9th November - Are you struggling with your weight or maybe would just like to eat Healthier? We have Julie our qualified Nutritionist in store who will be giving 15min Consultations from 11am-1pm. Call 085-8008834 to book an appointment today.

• Friday 10th November – Is your skin Dry, Tired or do you just feel it’s lost its Sparkle? Why not pop in as Tina will be giving FREE Mini Dr Hauschka Facials from 10am-4pm. Please ring us on 085-8008834 for an appointment to make sure you don’t miss out.

• Thursday 16th November - Kerry Qualified Nutritionist will be in our store to talk about the benefits of Naturalife products such as Clean Marine Fish Oils. She will be offering FREE Health Advice and is only too happy to answer any Health Query you may have. Call in.

• Friday 17th November - Nigel from Solo will be in store to talk about Solo products, which includes a wide range of Vitamins & Minerals. So if you have any health Query please drop by as Nigel will only be too happy to help. He will be offering Buy One Get One Free on Solo products on the day.

• Thursday 23rd November - Have you a teething child? Or Joint Pain?

Have you heard about how Amber may help with Pain Relief? Well why don’t you drop in as we have Ben from Amber SOS in our store from 115pm to talk about the many benefits of Amber.

• Friday 24th November - Seamus from Doctor Mahers is in store from 11am – 2pm, this is a Kerry based Natural Skincare Company made from Seaweed that you may have seen on the Today with Maura & Dáithí Show, he will be here to talk about his products plus giving free samples to allow you to try out the quality of his products for yourself.

• Friday 24th November - Liz our Qualified Nutritionist will be here from 11-1pm offering 15min consultations. If you would like to meet her and talk about any nutritional queries please phone us on 085-8008834 for an appointment.

PARK ROAD, KILLARNEY

• Thursday 16th November - Kerry O Connor from Naturalife will be in store answering any Health queries you may have, this advice is Free and Kerry is only too happy to help so please call in between 1.30-3.30pm to meet her.

• Wednesday 22nd November - Nutritional Therapist Sarah Fergus from Natures Plus will be in store from 11-1pm. Advising costumer about supplements to suit the Whole Family. There will also be free tasting of Source of Life Gold, so make sure to drop by on the day.

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Echinaforce

®

...and its Award Winning Journey • BEST HERBAL REMEDY RANGE Here’s Health Natural Health Awards

• BEST HERBAL REMEDY • HEALTH & WELLBEING HERBAL REMEDY

2002

Here’s Health Awards Beauty Magazine Awards

2003

• BEST HERBAL PRODUCT Health Food Business Magazine

• BEST HERBAL PRODUCT

2007

Health Food Business Magazine

• BEST HERBAL PRODUCT • BEST FOR IMMUNITY • BEST VMS PRODUCT • HIGHLY COMMENDED

2005

2009

Health Food Business Magazine Healthy Readers’ Choice Awards Cam Lifestyle Readers’ Awards Natural Lifestyle Awards

• HIGHLY COMMENDED NUTRITIONAL SUPPLEMENTS • BEST HERBAL PRODUCT

2006

Yours Health Plus Magazine Health Food Business Magazine

2008

• BEST HERBAL PRODUCT Health Food Business Magazine

• BEST HERBAL PRODUCT

2010

2011

Health Food Business Magazine

• BEST HERBAL PRODUCT • BEST VMS PRODUCT • HIGHLY COMMENDED! BEST HERBAL PRODUCT

• BEST HERBAL PRODUCT • HIGHLY COMMENDED! BEST VMS

2013

• BEST VITAMINS, MINERALS & SUPPLEMENTS • BEST HERBAL PRODUCT • BEST HERBAL PRODUCT • HIGHLY COMMENDED! BEST REMEDIES

Health Food Business Magazine CAM Lifestyle Product Awards Natural Lifestyle Magazine

2012

• BEST VITAMINS, MINERALS & SUPPLEMENTS • BEST VITAMINS, MINERALS & SUPPLEMENTS • BEST SUPPLEMENT & HERBAL • WINNER - BEST SUPPLEMENTS & REMEDIES • BEST HERBAL PRODUCT • BEST HERBAL PRODUCT

• EDITOR’S CHOICE BEST HERBAL PRODUCT • HIGHLY COMMENDED - BEST VMS • WINNER - BEST HERBAL

2004

2015

• EDITOR’S CHOICE • BEST VITAMINS, MINERALS & SUPPLEMENTS • BEST HERBAL PRODUCT • HIGHLY COMMENDED BEST HERBAL PRODUCT

2014

2016

ECHINAFORCE ECHINACEA DROPS: • WINNER - BEST VMS • WINNER - BEST HERBAL • WINNER - EDITORS CHOICE • HIGHLY COMMENDED - BEST HERBAL ECHINACEA THROAT SPRAY: • HIGHLY COMMENDED - RUDE HEALTH AWARDS

AVogelUK