COMPLIMENTARY MAGAZINE
HORANS magazine 100% Irish Owned
Healthstores
OCTOBER 2017
www.horanshealthstore.com
HORANS HEALTH STORES
OFFICIAL HEALTH FOOD PARTNER
SCHOOL LUNCHES THAT PACK A PUNCH
OF THE KERRY GAA
2
NOW OPEN
WHICH
SUPERFOOD
IN
ST., M A I L L I W 73 CITY LIMERICK
OLIVER McCABE
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IS RIGHT FOR YOU?
by Deirdre Murphy
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WHAT’S HAPPENING IN-STORE AT HORANS HEATHSTORES THIS OCTOBER
NUTRITION
FOR SCHOOL KEVIN BEASLEY
5 7
DELICIOUS RECIPE FOR LEMON CUPCAKES
HELPING OUR KIDS GET THE 9 MOST OF THE ACADEMIC YEAR TRALEE: ROCK ST. MANOR WEST CLASH THE SQUARE
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
73 WILLIAM ST.
061319405
FOR SCHOOL LUNCHES THAT PACK A PUNCH A Healthy Lunchbox A Day Keeps Tiredness Away
Go Food Shopping Together
It may come as little surprise to learn that, according to recent research in Ireland, the most popular items in a lunchbox are a sliced white bread sandwich with a filling of ham, cheese or chicken; crisps, a chocolate bar or biscuit; and a yogurt or cheese snack. While there’s nothing wrong with any of these foods OLIVER McCABE on an occasional basis, if children eat them every day, they won’t get the range of nutrients they need for good health and energy. As children get older they can develop tendencies for sweet or savoury cravings leading to frequent trips to the local sweet shop This can be prevented through healthy breakfasts and lunches. The key to a healthy packed lunch is nutritional balance and a wide variety of foods.
Shopping at your local greengrocer and independent health food store is a great way to get your children interested in fresh produce. Letting them choose their favourite type of apple, whether green and crunchy or red and sweet, will make them eager to help pack and eat their lunches.
Let Them Get Involved Include your kids in food preparation, stirring, and peeling. Let them help out when you’re preparing the lunch boxes either the evening before or in the morning-time.
The best thing you can do to instil healthy eating habits in your children is to be a positive food role model. If your kids see you eating plenty of fresh fruits and vegetables, buying organic, and choosing healthy options over junk food, they’ll be more likely to follow suit. I always use True Natural Goodness ingredients from Independent Irish Health Foods Ltd. based in Ballyvourney Co. Cork, which are available in your local independent health food store. True products such as milled seeds, ground organic turmeric, Ceylon cinnamon and spirulina are made from the purest natural ingredients and are great value. See www.Truefoods.ie for information on the full range.
HERE ARE SOME OF MY FAVOURITE EASY LUNCHBOX RECIPES FOR KIDS AGED 6—12 AND OLDER TOO:
‘Eggcado’ Chopped Boiled Eggs with ripe Avocado & chives (Serves 1) Quick Kids’ Breakfast or Lunchbox Filling in a Wholegrain Wrap or Pitta. Vegetarian; nut and dairy free; no added sugar. A good source of dietary fibre and essential fats. Ingredients • 2 free range eggs • 1 medium ripe peeled avocado • 1 tsp of olive oil • Salt and pepper • Pinch of minced fresh chives • ½ tsp of milled chia seeds Method • Boil water in a medium saucepan until hot. • Put eggs in a saucepan in hot water for about 8 minutes until hard boiled. • Rinse the eggs in a sieve under cold water and then peel quickly. • Mash the eggs with oil and salt and pepper in a small bowl. • Add avocado and seeds then mash until the mixture is smooth but still a bit chunky. • Sprinkle chopped chives on top. • Serve in a small sealed Tupperware container with a teaspoon on the side or use as a sandwich filling.
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Mango Flapjacks These satisfying simple lunchbox bars were developed by my friend, work colleague, home baker and nutritional coach Eleanor Hagan. These are fantastic for adults’ and kids’ lunchboxes – just don’t let your workmates know or there will be none left for you come lunchtime! A good source of vitamin E, zinc, dietary fibre, plant protein and essential fats. Vegetarian; wheat and nut free; no refined sugar Ingredients • 80g virgin organic coconut oil or dairy butter, plus extra for greasing • 80g brown rice syrup • 80g Medjool dates, stoned and finely chopped • 50g dark tahini (whole sesame seed paste)
• 120g organic oat flakes • 50g dried mango • 40g pumpkin seeds • 40g sesame seeds • 40g sunflower seeds • 20g milled chia seeds
Method Preheat the oven to 180°C/gas mark 4/350°F. Lightly grease a 20cm square tin and line the base with baking parchment. In a small saucepan set over a medium heat, melt together the coconut oil or butter, brown rice syrup, chopped dates and tahini. Stir constantly until smooth and thick. Combine the oats, hazelnuts, mango and seeds in a large bowl. Pour in the melted coconut mixture and stir well to combine. Spoon the mixture into the prepared tin and press it down firmly and evenly with the back of a spoon. Bake for about 20 minutes, until lightly golden on top. Leave to cool, and then slice into bars or squares. Eat straight away or store in an airtight container in the fridge for up to ten days.
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
DEIRDRE
with
SUPERFOODS Life is now more demanding than ever. To allow our body to perform efficiently we must ensure we look after it as best we can. Good nutrition is essential but ensuring we eat well at all times is no mean feat. A busy demanding lifestyle may bring with it high stress levels and this can lead to nutritional deficiencies. Life is busy enough so it is important to make good nutrition as easy as possible. SUPERFOODS such as algae, berries and root plants are indeed super and pack a powerful punch. They are full of antioxidants, vitamins and minerals, so, are highly nutritious. Some of the benefits of including these wonder foods in your daily diet include: • • • • • •
improved immunity increased energy and vitality balanced blood sugar levels anti-ageing powerful tonic for a stressed and overworked system. high in fibre for a healthier digestive system.
WHICH SUPERFOOD IS RIGHT FOR YOU? SEAWEED: those who want to Detox their diet, as seaweed has detoxing properties. Dulse is also good for helping to maintain thyroid gland health as it is a natural source of iodine. Kelp can help with weight management as again it is nature’s richest natural source of Iodine. Dillisk or Dulse is a rich source of vitamin B12, Iron and protein plus magnesium and calcium. Simply soak in water and add to soups, salads and stir fries. It is also available in capsule or drop form.
horanshealth.deirdre@gmail.com CHLORELLA: This is good for everyone!! It helps to boost immunity and overall health. It provides a high level of good fats, protein, vitamins and minerals. An excellent source of antioxidants such as Carotenoids, folic acid and a rich source of nucleic acids, needed for cell regeneration. Particularly well known for its excellent detoxification of substances such as alcohol and heavy metals from the body – available in tablet and powder form, which can be added to breakfast smoothies! MACA: recognised as a female hormonal tonic this is ideal for women experiencing menopausal symptoms. It is also an excellent adrenal tonic and a powerful rejuvenator for a stressed and over worked system. Available in capsule and powder form which can be simply added to any food or drinks GOJI BERRIES: These are good for anyone looking to help maintain good eye health, because goji berries are packed with macular supportive antioxidants, including beta carotene and Zeaxanthin; also thought to boost the immune function, protect the liver and improve circulation. Goji berries are also considered nature’s most powerful anti-ageing food. WHEATGRASS JUICE POWDER: As nature’s multivitamin, wheatgrass contains a variety of nutrients, such as: • Vitamin B12 and Iron – vital for everyone but often deficient in vegetarians and the elderly • C alcium and Magnesium – help keep bones strong and are vital in the prevention of osteoporosis • Chlorophyll – helps to oxygenate, energise and cleanse the whole system • PH Balancing – is highly alkalising, which helps keep the acidity and alkalinity in your body in check • Available in capsule and powder form. Until next time, stay healthy. Deirdre
IN NEED OF A DIGESTIVE BOOST? Poor diet, antibiotics or simply the stresses and strains of modern living can disturb the delicate micro-floral environment in the digestive tract. Super 8 works to replenish ‘friendly’ gut bacteria. In fact, it’s one of the most efficient supplements of this type available. It contains eight different bacteria strains which are found in both the small and large intestines, lacto in the small and bifido in the large. By including strains from both families Super 8 ensures that your entire digestive system is covered. The bacteria in Super 8 Microbiotics is both highly potent and capable of surviving the stomach’s acidity – a fact that is both tested and guaranteed. It is the leading choice for digestion, post-antibiotic care and for anyone who feels they need support to rebalance gut flora. Compared to microbiotic yoghurts, rebalancing with Super 8 Microbiotics is stronger and better value for money and best of all, sugar-free. To look after yourself, start by looking after that incredible ecosystem in your digestive tract. Find Udo’s Choice® Super 8 refrigerated in your local Horans Health Stores where it is always live, fresh and active. 3
HERO PRODUCT I love the whole Harebell Herbs skincare range but my favourite product is definitely the Marigold Cream. It helped me to heal some mild eczema I had a few years ago. Now I use it on a daily basis to moisturise and soothe my dry, sensitive skin. MARTA, PARK ROAD, KILLARNEY
HEALTHY NEWS
Adding Himalayan salt into the dietary regime is an inexpensive way to improve the body's mineral status as it contains 84 trace minerals. Himalayan salt might also improve muscle cramping and help with the body's ph balance. SARAH LIMERICK
DID YOU KNOW THIS?
The value and popularity of protein as a nutrient has risen massively. There is a danger however that this key component of nutrition is being aggressively marketed primarily at those who aspire to having the 'body beautiful'. Every human being, at all times, in all stages of health and development, need to include protein in their daily diet. It is the building block of every cell and hormone, neurotransmitters and enzymes.. Simple as that. The human body and brain are built of protein - it is the building block of every cell and all hormones, neurotransmitters and enzymes. All body systems require protein to function efficiently. An adult going about the daily business of living needs approx. 5 grams of protein per stone (14lbs) of body weight. This ratio varies depending on age/level of exercise/pregnancy. Animal sources of protein such as meat and dairy are important and valuable sources but remember that animals largely get their proteins from plants, so don’t ignore plant sources such as beans, lentils, nuts and seeds. Your local Horan’s Healthstore will be happy to advise you on how best to include protein in your daily diet. CAROLINE, MITCHELSTOWN
Many people suffer from PMS but there are steps you can follow to help ease these symptoms. Avoiding sugary foods, drinks and cutting down on salt may help. Including plenty of fresh fruit and vegetables will also help to alleviate the symptoms. Taking supplements such as B6, B Complex, Magnesium, Evening primrose and oils such as unrefined nut oils that are high in Vitamin E can certainly ease the discomfort. Magnesium can really help with cramping, irritability and food cravings and help with the absorption of B6. JACINTA, KILLARNEY
HEALTH TIP
If you suffer from cystitis frequently why not drink a cup of barley water, ensure you choose one that is low in sugar. Buy organic pearled barley at HORANS rinse and simmer in 3 parts water to 1 part barley for approx. 45min, you then drink the water and you can add the barley to your soup or stew. JOAN, NEWCASTLEWEST
CHATTER IN YOUR HEAD
Do you find it difficult to switch off and relax? If so, try my go to product - L-Theanine from Solgar. It’s referred to as "meditation in a bottle". I use it regularly if I need to focus, for example if I'm playing a competitive golf match. I keep the bottle of capsules beside my bed and I open a capsule and pop the contents under my tongue. CATHERINE, CASHEL
TIP OF THE MONTH....
CLEANMARINE FOR WOMEN.... I tried this for a month and I got great results with it. an all in one, It eased my PMS symptoms greatly. I was very pleased with KRILL FOR WOMEN.... CAROLINE, ROCK STREET
FOOD FOR THOUGHT....
Food is the fuel that regulates your energy, memory and concentration. Just as you wouldn't put bad petrol or oil into your car to help it perform, you shouldn't put bad foods into your body to help it perform!!!
MY GO TO REMEDY Do you have a busy lifestyle?
Try Source of Life Gold packed full of goodness with vitamins, minerals, supergreens, prebiotics, antioxidants, omegas and CoEnzyme Q10 it has everything I need to keep my energy levels sustained without burning out! CATH, LISTOWEL 4
ARE YOU SUFFERING FROM PMS ?
Some foods that can help with memory and concentration include: blueberries, green tea, avocados, leafy green vegetables, fatty fish, water, dark chocolate, flax seeds and nuts. IF your diet is lacking in these foods, think about taking a good quality fish oil such as WILEY'S, or ESKIMO, and, the ONE NUTRITION POWERGREENS includes all your green superfoods in capsule form. DEIRDRE, MANOR
NUTRITION FOR SCHOOL It’s that time of year again, where children, teenagers and adults are back to school, college or university. Nutrition plays a vital role in learning and memory so we will look at a few topics Kevin Beasley that might inform parents and students alike on how nutrition might influence academic performance. University researchers have looked at this topic and have come back with a number of key pointers when it comes to diet. The first one is to not skip breakfast in the morning. Skipping breakfast means that your energy levels will be low and your concentration levels will suffer as a result. It’s not called the most important meal of the day for nothing and this is especially true for people in school. There is a link between the quality of food you eat and academic results. High intake of processed and junk foods (e.g. take-aways, sweets, biscuits, soft drinks,
enough fibre, vitamins and minerals is to base your diet around natural foods.
crisps) is associated with lower academic achievement. Lunch boxes should be packed with natural foods – fruit, vegetables, natural yoghurt, nuts, cheese and minimally processed meats. Avoid meats like processed ham and go for lessprocessed meats such as tinned fish (e.g. salmon, tuna, sardines) and home-cooked meats such as ham, chicken and turkey. Processed foods are low in fibre, vitamins and minerals and higher in artificial additives. An adequate intake of fibre, vitamins and minerals is required for optimal body function. The best way to get
NATURAL FOODS Whole fruits Whole vegetables Dairy (natural yogurts, cheese, milk) Fresh meat - red, white (chicken/turkey), fish Nuts and Seeds
Consumption of fish is also associated with higher academic achievement, especially fattier types of fish (e.g. salmon, tuna, mackerel, sardines). These types of fish are high in omega-3 fats. If you don’t like fish, or don’t eat 3-4 portions of fish on a weekly basis, then it might be wise to supplement with a fish oil. Finally, a high intake of sugar sweetened beverages (e.g. soft drinks, fruit juices) are also associated with lower academic achievement. Drinks such as plain water or milk contain less sugar and artificial flavourings and should be the drink of choice.
PROCESSED FOODS Take-aways Frozen Dinners Baked goods (buns, cakes, biscuits) Sugar sweetened beverages – soft drinks, fruit juices, sports drinks Treats – sweets, chocolate bars, crisps Processed meat – ham, chicken and ham, corned beef, salami, pepperoni, sausages, rashers
SPRING FORWARD, FALL BACK On Sunday, October 29, We will gain an extra hour in bed on Sunday morning – hurrah!. Will the clocks going back affect your sleep? Let’s take a look at the benefits of gaining an hour's sleep and how it can impact your body. We all know the saying “spring forward, fall back” and compared to spring when we lose an hour, this time it is actually more like a treat. True, it tricks the body a little in the sense that our internal biological clock will need to re-sync itself to adjust to the one hour change, which can sometimes affect the quality of our sleep and can take a few days to work itself out. But in the long run, in a society where we are constantly told we need to get more sleep and that the average amount of sleep people are getting is in decline (average 6.5 hrs a night), that extra hour in bed could be a blessing most of us need. It’s not as disruptive to our bodies as the loss of an hour and with the darker nights we also are more inclined to go to bed earlier, which may promote better and longer sleeps.
However, if you like many others, struggle to unwind at night and the extra hour is actually more disruptive to your body than a treat, there are various tricks you could try to promote a better sleep, such as hot bath before bed, fresh bed linen or a relaxing cup of chamomile tea. You could also try a herbal helper, such as A.Vogel Dormeasan Sleep - a traditional herbal medicinal product used for the temporary relief of sleep disturbances caused by the symptoms of mild anxiety, exclusively based upon long-standing use as a traditional remedy. Dormeasan is a liquid herbal tincture made from extracts of fresh herbs, and as a result the taste is rather potent. If you struggle to take it with water, try with some fruit juice and it may go down easier. Simply take the dose 30 minutes before bed, and relax. Always read the leaflet. The clocks will go back one hour at 2am on Sunday October 28th, so remember to change your clocks and hopefully you get to enjoy that one blissful extra hour. 5
THIS MONTH’S IN STORE EVENTS
THE SQUARE, TRALEE
• Call us to Book any of the below on 085 2542471 • Thursday October 5th: Beauty expert Tina from Dr. Hauschka Skincare will be instore from 10am – 4pm offering you FREE half hour consultations in order discuss your skincare needs. This is a fantastic opportunity to get FREE one to one advice on products that will suit your specific skincare needs. Book an appointment to ensure to be seen. • Saturday October 7th: Janice Tucker will be carrying out a Qi Gong workshop from 10am to 1pm. If you are looking to relax and calm your busy mind, quell anxiety and stress, enjoy peaceful sleep, melt away the pain and tension in your body then this workshop is not to be missed. Cost is €30 - booking is essential. • Thursday October 12th: Val O Connor from Vals Kitchen will be with us from 6pm to 8pm to teach you about fermentation e.g. kefir and kombucha. Plenty of tasters and recipes given. Cost is €50 - booking is essential. • Saturday October 14th: Looking for new ways to spice up your diet? Join Sarah Sylvester from 11am to 1pm where she will teach you some fabulous bean recipes. Cost is €50, booking is essential. • Saturday October 14th: Jo from the Busy Botanist will be carrying out free tastings of her magnificent teas which are made in Killorglin from 1pm – 3.30pm. There are fantastic blends to aid sleep, mood, PMS, cold and flu’s etc so pop in to try them for yourself! • Wednesday October 18th: Nutritional Therapist Sarah Fergus will be instore from 1pm to 3pm advising customers about supplements to suit the whole family. There will also be free tastings of Source of Life Gold on the day. Just pop in! • Wednesday October 18th: If you are curious about vegan diets or are new to vegan, Join Dr. Ailis Brosnan from 7pm – 8pm and learn all about vegan nutrition and get tips and strategies to help you along the way. Plenty time for Q & A’s too. Cost is €10, booking is essential. • Friday 20th and Saturday 21st October: Tired? Bloated? Foggy brain? Just not feeling yourself? Is it something you’re eating? Avail of a food intolerance test and vitamin and mineral deficiency test with Breda Hayes O’Connor. Cost is €80 – booking is essential. • Tuesday October 24th: Feeling flat, fatigued, low mood, stressed, anxious, fearful or a general lack of wellbeing? Then join Linda Finn’s morning healing meditation class from 10am – 11am. Cost is €80 for a 6 week course, booking is essential. • Wednesday October 25th: Is your skin feeling the effects of the weather? Avail of a FREE skin analysis with the amazing Karen from Opatra Skincare to find the best products to protect your skin this winter. Book an appointment to ensure to be seen. • Thursday October 26th: Linda Finn evening healing meditation class will run from 6.45pm – 7.45pm. Cost is 80 for a 6 week course, booking is essential. • Saturday October 28th: Sarah Sylvester is back with another cooking demo from 11am – 1pm. This time she will be teaching you about gluten free cooking. Cost is €50, booking is essential. • And remember to like us on Facebook, add us on Snapchat and follow us on Instagram! • ! Horans Healthstore the Square Tralee • + Snapchat Icon: horanshealthsq • $ horans_thesquare
LISTOWEL
• Thursday 12th October – Have you Hot Flushes? Feeling Tired? Going through the Menopause? We have Kerry O’Connor from Naturalife from 11am – 1pm to introduce you to Menomin. Drop by to learn all about this product and more. • Friday 13th and 27th October - 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. • Saturday 28th October – We have Nigel Grosse from Solo Nutrition in Store from 10am – 5pm, Nigel will be here to help with any Health Query you may have and also will be offering a ‘Buy One Get One FREE’ Offer on the day. Drop in. • Every Saturday Food tastings/Drink tastings with Cath, recipe cards available. A chance to try out something new.
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CLASH, TRALEE
BEECH ROAD, KILLARNEY
• Wednesday 11th October - Women’s Health Issues? Going through menopause? Hot Sweats? Broken Sleep? Mood swings? Call and talk to nutritionist Holly from Viridian for more information from 2pm to 4 pm.
• Friday 20th October - Laura from Terra Nova will be here from 11am - 1pm talking to customers about the Life Drink, Immunity & Winter Wellness. Why not pop in for a chat and maybe a few pointers?
• Tuesday 17th October - Do you have Dry Sensitive Skin? Do you have age spots? Do you need a good moisturiser? 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.
• Thursday 26th October - Michael from Eskimo will be in Store doing Cholesterol Testing from 9.30am - 1pm. It costs €5 for the test. Call us at 085-8008834 to book an appointment today.
• Monday 9th October - Do you suffer with Constipation? How well do you sleep? Do you have Menopause symptoms? Do you suffer with Bloating after Eating? We have Ray Nolan in Store 10am-5pm. Booking Essential! Call us on 066 7185901
• Thursday 19th October - Do you have energy for the everyday events in your life? Do you drag yourself out of bed each day? Are you taking extra sugar in your diet to give you energy? Then you need to call and talk to Sarah our Nutritionist from 1 to 3pm for some help and insight into why you are feeling this way. No booking necessary.
• Thursday 12th October - Holly from Viridian will be in store from 11am -1pm, speaking about Stress, Sleep & Depression and how to help it. Just drop by as she will Happy to help you with any issue you may have.
ROCK STREET, TRALEE
• Every Monday to Friday – October is Reflexology Awareness Month and we have Collette Ashley from Blue Moon Reflexology offering an introductory offer of €10 off a Treatment of Reflexology for the month of October. Call Collette on 087-3133739 to Book your appointment today.
• Thursday 12th October - Feeling Tired? No Energy? Get your Iron Levels Tested by Nutritional Therapist Lynda Mcintyre. The test offers a useful guide to making simple changes go your diet. Contact us or just pop in store to book your FREE appointment. Available from 10-4pm. • Saturday 14th October – Call in from 9.30am to 12.30pm as we have The Busy Botanist in Store. Come meet Clare and Gemma who will be doing tastings on their Fabulous Herbal Teas which are locally made here in Kerry & include a wide range of teas for your everyday health and wellbeing. Pop in for a FREE tasting! • Thursday 19th October - Sarah from Natures Plus will be in store from 10am to 12pm. She will be doing tasting on Source of Life Gold Multivitamin drink with Concentrated Wholefoods, it also contains CoQ10, Vitamin D and much more. Pop in and meet Sarah and taste this Amazing product for yourself.
• Every Friday 1pm to 5pm – Sarah Woodhall from Woodhall Nutrition will be available for Consultations, booking is essential as places are limited, Call Now on 086-0013118.
PARK ROAD, KILLARNEY
LIMERICK
• Every Tuesday to Saturday – We have Craniosacral Therapy Available with Trish, to Book in Call Trish on 083-4625317.
CLONMEL
• Monday 16th October - Always buying Herbal Teas and finding them at the back of your cupboard? Call in Today for some tastings of Pukka Herbal Teas and get the flavour that you Love. • Friday 27th October – Lavera and Benecos expert Leanne will be in store from 11am-1.30pm with samples and lots of helpful skincare advice. Please call in as Leanne will only be too happy to answer any skincare questions you may have.
MITCHELSTOWN
• Friday 20th October - Autumn is the time for delicious soups and hearty stews and risottos. Come and meet Lucy from Ballyhoura Mountain Mushrooms from 2pm - 4pm and learn how her amazing Dried Mushrooms, Mushroom Powders, Vinegars and Oils can add amazing depths of flavour and richness to your cooking. • Every Tuesday Between 2pm and 5pm – We will have information and tastings to prepare you for the arrival of Autumn, as it is the key time to prepare for Winter. We will be happy to suggest steps you can take for yourself and your family to maintain robust health in the months to come. • Learn about A Vogel Echinacea, Echinacea Warm Drink, Ivy Thyme complex, Cough Spray and Bronchosan cough mixture. • Every Friday between 2pm and 5pm - we will do doing a TASTING session: Friday 6th - BioSnacky sprouted seeds; Friday 13th - Clearspring Umami spread with ginger or chilli; Friday 20th - Irish Aged Apple Cider Vinegar; Friday 27th Rabenhorst Detox Smoothies.
CASHEL
• Thursday 19th october. The kids are back to school... The dark evenings are here... Christmas is around the corner... Are you stressed??? Are you tired??? Is your immune system compromised??? Do you need a little help??? Call to Horan’s Healthstore, between 11am and 1pm for a free one to one consultation with Holly Power, Nutrition and supplement advisor with viridian health for advise on how to survive the long wet winter!!
• Thursday 12th October - Holly Power from Viridian will be here to answer any queries on sleep and how to relax your busy mind and body from 2-4pm. Also you can Taste the NEW Viridian Organic Curcumin Latte.
MANOR WEST, TRALEE
• Tuesday 3rd October - For centuries Seaweed has been used to cure many Ailments, including the Common Cold and helping to get over the Flu. Call in store to pick up your leaflet which offers tips and advice on uses of seaweed - as well as finding out which seaweeds are available to you in store. • Thursday 12th October - Brighten up these dreary, chilly days and make a Gluten Free Vegan Lemon Cheesecake - collect your FREE recipe available in store - to take home, make and enjoy, Yum! • Wednesday 18th October - Call in store to meet Sarah from Nature’s plus from 10am to 12pm, who will be introducing the Source of Life Garden Range and will also be offering tastings on Source of Life Gold - your complete supplement. • Thursday 19th October - Popular TV presenter LORRAINE KEANE, brand ambassador for MEMOMIN, will be in-store today from 2pm to 3.30pm and will be happy to discuss with you her experience with MEMOMIN, one of our most successful supplements for MENOPAUSE. Call in-store for advice on Hot Flushes, Sleep Disturbances and all your Menopause Symptoms. • Sunday 29th October - Call in store Today and meet Nigel from Solo Nutrition and avail of a ‘Buy One Get One Free’ Offer choose from a multivitamin and mineral, zinc, B vitamins, and a high potency magnesium, or any other supplement in the Solo range. Nigel will also be offering FREE consultations on all matters Health related for all the family and advising on which supplements will suit your needs best.
FERMOY
• Friday 13th October - Holly from Viridian will be in store between 11am-1pm to talk all about Digestion. Call in if you have any health queries that you would like more information on as Holly would only be too happy to help. • Friday 27th October - Nigel from Solo Nutrition will be in store from 10am - 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.
YOUR QUESTIONS OUR ANSWERS Q
Q
I always find my energy drops this time of year. I have a good diet and was just wondering what would be a good multivitamin to take.
It is always a good idea to have a blood test done at least once a year with your GP. This will ensure your B12 and Iron levels are at the
By Deirdre
I am wondering if there is any alternative to the usual hot lemon drinks available. I like to have some handy at home during the winter months if I get a sniffle but just don’t like the taste of them and would like to try something herbal if it is available.
required level. It is important to look after your gut/digestive health as this allows you to digest and absorb the essential nutrients from your
Vogel Echinaforce hot drink is a traditional herbal medicinal product used to relieve common cold and flu like symptoms. At the first sign of a sniffle add a teaspoon to hot water five times a day for 2-3 days. You can continue taking it three times daily thereafter, for up to 10 days. It also contains elderberry which is traditionally used to help fight viral and bacterial symptoms.
diet and also from any supplements you may decide to take. A good probiotic will help this. Biokult or Super 8 are just two of the excellent quality probiotics available in-store. My go to multi-vitamin is SOLO MULTIFIFTY. It contains all the essential vitamins and minerals required at a good potency and also includes CO-ENZYME Q10, which will help your energy levels. Another excellent multi-vitamin is SOURCE OF LIFE GOLD, available in liquid, capsule or tablet. The information contained in this column is not a substitute for medical advice and you should always consult with your GP.
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If you have a health question, please feel free to email me on horanshealth.deirdre@gmail.com
DID YOU KNOW XYLITOL
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Is a naturally occurring carbohydrate that looks and tastes just like sugar.
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Is totally natural and predominantly sourced from birch trees.
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Has 40% less calories than sugar.
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Has a low glycaemic index, which means it helps maintain healthy blood sugar levels as part of a healthy diet.
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Can be used in cooking and baking in the same way as sugar.
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LEMON CUPCAKES • 175g true xylitol • 2 lemons, zest and juice • 85g I HF fine maize meal (fine polenta) • 2 large eggs, beaten 1. 2. 3. 4. 5. 6. 7. 8.
• 150g I HF ground almonds • 1 tsp I HF gluten free baking powder • 175g butter or margarine
Heat oven to 180˚C / 360˚F / Gas 4. Line a cupcake tray with baking cases. Cream together the xylitol and the butter, until the mixture is smooth and fluffy. Gradually add the beaten eggs along with 1 tablespoon of fine maize meal. Fold in the ground almonds and the remaining fine maize meal. Stir in the zest and juice of both lemons. Put large spoonfuls of the mixture into the baking cases. Place in the oven and bake for 20 minutes. Enjoy!
www.iihealthfoods.com 7
IRISH BOTANICA BOTANICAL SYRUP Have you ever had a cough that lingers, long after your cold has passed and you just can’t shake it off? Wouldn’t it be great to get an Irish, natural cough syrup that’s safe and effective for all the family and non-drowsy? Many cough mixtures on the market come with endless questions on whether your cough is dry, or chesty, phlegmy or not, if you require drowsy or non-drowsy medicine? Irish Botanica Botanical Syrup has arrived and all we need to know is that you’re over two years or age and you have a cough! Let us look after it from here. A lingering cough can be a sign that your body hasn’t quite cleared a respiratory infection. This botanical cough mixture can help the body’s immune system to deal with this type of cough. Its soothing ingredients, such as white horehound and aniseed, help decrease thickness and increase fluidity of mucus. Mullein helps clear congestion and soothes inflammation, while plantain is an excellent agent to strengthen mucosal membranes. Liquorice will help reduce inflammation, glycerine will naturally soothe and provide natural preservative effects, and sage help to ease the harshness of the cough. Vitamin C may help boost the immune system and ginseng gives energy to fight infection.
At true, our food is naturally grown and brought to you with nothing added or taken away. We believe in providing the best food that nature has to offer. We believe that quality food does not need to cost the earth.
ORGANIC TURMERIC POWDER Part of the ginger or Zingiberaceae family, the curcuma or turmeric rhizome has been used for thousands of years in Asia, particularly in Ayurvedic and traditional Chinese medicine and as a curry spice. This yellow powder has a powerful action on the digestive system and acts as a general anti-inflammatory. It contains the polyphenol curcumin, which may explain the recognised antioxidant, antiinflammatory and digestive properties of turmeric.
• Rich in manganese and iron • High in fibre and essential minerals 8
It’s natural. It’s true.
true has been created exclusively for independent businesses by Independent Irish Health Foods Ltd., Ballyvourney, Co. Cork
www.truefoods.ie $ " !
HELPING OUR KIDS GET THE MOST OUT OF THE ACADEMIC YEAR By this time our teenagers have likely returned to the daily routine of school or college and are hopefully settling in well. Unfortunately, it will not be long before they begin to express feelings of tiredness and a lack of energy for homework that seems to only increase every school year. This is un-surprising when one Breda O’Connor considers the fact that they are still growing and must remain focused for much of the day to excel in exams. The pressure is almost double-fold in those exam years as students need quick recall for a variety of subjects, despite feelings of exhaustion. On top of this, most students are probably not getting quality sleep that is much needed for specific functions of the brain, memory, mood stabilisation and even, creativity. During sleep the brain washes away the neurotoxins which we build up throughout the day. Without proper sleep, these toxins build up slowly and can have implications for our health in years to come. Undoubtedly it is up to our children to put the work into their studies to reap the rewards, we,
as parents, can offer help by ensuring their meals and snacks are nutritious. In doing so, we will protect their immune system and brains so that they may remain both strong and energetic during the long weeks and months ahead. As is often the case when the pressure mounts and exhaustion sets in, the craving for comfort food sets in and dominates. The body can only efficiently on poor quality food for a short time. Eventually, the person becomes tired and emotional and will begin catching infections more easily than before. On top of the importance of nutrition, quality sleep is vital to protect our good gut health as 70% of all immune system health originates in the gut. Eating food that upsets the digestive system which is both sugary and highly processed, destroys our gut health, and negatively effects your emotional well-being. It is vital to look at your child and consider the pressures they will face now, before the academic year truly begins. What can be done on a nutritional level to enhance their lives in every way and to help them to get the most from their studies? I do food sensitivity testing, nutritional testing and give advice on any dietary changes that may need to be made. For an appointment, you can contact me at 087 2772955.
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