Horan's Healthstores December 2018 Magazine

COMPLIMENTARY MAGAZINE

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HORANS magazine Healthstores

100% Irish Owned

DECEMBER 2018

Ideal Christmas Gift

Vegetarian

Get the Perfect Christmas Glow

Trilogy

Pg. 3

Preparing for a Healthy Pg. 6 Christmas Pukka Tea

Dead Sea

The Queen Bee of Manuka Honeys Pg. 4

Christmas Gift Hampers available in all Horans Stores Skincare Hampers • Food Hampers • Wheat, Gltuen, Dairy, Sugar Free Hampers made up to order • We can make up any hamper instore • Please ask instore for more information 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: 061319405

LISTOWEL:

068 24356

MITCHELSTOWN: 025 86868

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

A.VOGEL’S WINTER HEALTH GUIDE Did you know we experience around 200 colds in our lifetime?

Alison Cullen, Nutritionist and Education Manager

That’s an awful long time feeling under the weather! Here, we take a look at A.Vogel’s Winter Health range which offers some herbal 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.

COLD & FLU SYMPTOMS

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.

Did you know? A sore throat is a common signal for the start of a cold.

CHESTY COUGH

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 longstanding use. It also contains honey to help soothe. Always read the leaflet.

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.

WINTER CAN BE WONDERFUL - WHEN YOU’RE NOT SHORT ON VITAMIN D3!

Hello winter. Goodbye sunshine. You will be missed. Not just because you make us happy but also because you keep us well. In fact, we need your touch on our skin, to produce Vitamin D3, the ‘sunshine’ vitamin, which does all kinds of amazing things in the body.

Most famously, this vitamin – which acts like a hormone in the body - helps us use calcium and phosphorus for strong teeth and bones, so we avoid rickets in childhood and osteoporosis (brittle bone) in later years. But that’s not all. Vitamin D3 is involved in many functions of the cardiovascular and endocrine systems, as well as in the life cycle of every single cell in the body. It helps us maintain muscle strength, and of course, it also supports immunity, so we avoid or minimise the misery of the long flu season ahead.

You may be wondering why we’re talking about Vitamin D3 and not simply Vitamin D. Basically, there are several forms of Vitamin D; D2 and D3 are the main ones. D2 is produced by plants while D3 is the version produced within the bodies of people and animals when they are exposed to sunlight. Cereals or juices that are labelled ‘fortified with Vitamin’ have added D2; it is cheaper to produce.

D3 is considered a higher quality, more effective form. It is so vital to our health that Northern Europeans have developed pale skin to help us absorb it better. However, over the long winter months, our Vitamin D3 stocks can become depleted, while if we have darker skin, occasional and weak Irish sun may not be strong enough for us. We can find Vitamin D3 in animal sources however – fatty fish like mackerel or tuna; beef liver, egg yolks and cheese.

Deficiency is common, especially for those who are overweight, over 50, vegan or have digestive disorders like Crohn’s Disease, which may limit absorption of dietary Vitamin D3. In fact, in this climate, over the long winter months, most of us face some risk of deficiency; a simple and very routine GP’s blood test can identify deficiency or set your mind at ease.

Want to give yourself a better chance of staying well this winter? Consider supplementing. One Nutrition D3 Max is based on a unique lichen extract, making it a rare vegan source of Vitamin D3. It is a delicious, highly absorbable Vitamin D spray. Spray it under the tongue, a simple, quick and effective way to top up your D3 reserves and support your natural immunity.

And don’t forget to enjoy some time outdoors. The sun doesn’t always shine, but the fresh air and exercise still works wonders for mood!

One Nutrition D3 Max is available in your local Horans Health Store.

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The opinions expressed in Horans Newsletter are not necessarily those of the publisher, but of individual writers. Advice is for information only and should not replace medical care.

Check with your GP before trying any remedies. Due to the current legislation in the Republic of Ireland some products mentioned in Horans Newsletter may not be available in all Horans Health Food Stores.

HEALTH WEALTH

DEIRDRE

with

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 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.

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

horanshealth.deirdre@gmail.com 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

Know and Reduce your Sugar this December

by Oliver McCabe

It is so easy to get caught up in the craziness of the ‘Silly Season’.

The month of December can be a busy time when we find ourselves overindulging, overspending and generally over extending ourselves – leaving us feeling stressed and frazzled turning to a ‘sugar fix’ or even ‘sugar’ addiction.

Many of us would like to cut down our sugar intake during the ‘Silly Season’, but it can be difficult to resist the craving for sugary, sweet foods. Try the tips below to reduce your sugar intake.

• Eat plenty of fibre. Fibre makes your body feel fuller quicker during meals, and keeps you feeling full for longer. Replace refined sugars with fruit and white bread with whole-wheat choices. Add extra vegetables to your meals every day.

• Sleep at least eight hours each night. Sleeping less may make you crave sugary foods and drain your energy during the day, making you burn fewer calories.

• Eat several small meals a day – breakfast, lunch, dinner and two snacks rather than three big meals. Don’t skip any meals during the day. Skipping meals may cause you to overeat at your next meal. Your body compensates for the skipped meal earlier in the day.

• Snack on finger foods between meals and avoid foods that are high in carbohydrates. Sugar causes mood swings and quick changes to your energy level.

Your energy level peaks after eating a high carbohydrate meal, but dips shortly afterwards, leaving you hungry before your next mealtime. Try carrot and celery sticks.

• Avoid eating when you are angry or emotional. Go for a walk or attend a yoga class.

• Participate in regular exercise or play a sport that you love and look forward to. This will get you over that ‘couldn’t be bothered’ attitude. Your body produces endorphins when you exercise, releasing serotonin, the feel-good hormone, into your bloodstream. These hormones also inhibit food cravings and burn extra calories throughout the day, making it easier to compensate for a mistake when you slip into a food craving.

SUGAR ALTERNATIVES

Sugar raises your blood sugar quickly, leading to the inevitable ‘sugar highs’ followed by a crash. So what are the alternatives?

• Stevia is a herb that is much sweeter than sugar, with insignificant calories and low glycaemic load.

• Xylitol is an unrefined plant sweetener with a very low glycaemic load and can be used in cooking and baking.

• Barley malt syrup is as sweet as sugar with the same amount of calories, but raises blood sugar more gently. A good source of B vitamins and minerals.

• Maple syrup is delicious and sweet, with just over half the calories of sugar. It is made from the sap of maple trees and contains small amounts of vitamins and minerals.

• Honey has fewer calories than sugar, but is almost as sweet. It is often antibiotic, especially manuka or local heather honey, which is made with pollen from the tea tree or heather.

• Blackstrap molasses is a by-product of sugar refining. It’s very high in iron and has fewer calories than sugar. However, its sweetness is due to the same molecules as sugar.

• Fruit concentrates are lower in calories than sugar and raise the blood sugar more gently. You can get fruit concentrates as liquids or spreads, often organically grown.

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THE QUEEN BEE OF MANUKA HONEYS When it comes to cold weather ailments, nothing is more annoying than a persistent, tickly cough.

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.

Kerry O’Connor, Nutritional Therapist,

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 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.

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Treat your skin to Roses With the festive season fast approaching (along with all the stress!) we are grateful for a little bit of “ down time” to relax and pamper ourselves.

Our skin needs extra protection and nourishment whilst dealing with central heating and other challenges thrown at it. We all want to look glamorous alongside the Christmas tree and glowing healthy skin is a good start!!!

Horans Healthstore are stockist of the HAREBELL HERB range of natural, organic, locally made skincare.

Our favourite moisturiser from the range for this time of year is ROSE CREAM. Use it morning under make up or on its own and at night as a nourishing treat for the skin. Rose cream contains harmonising components in organic almond oil. It is a real treat for the skin both nourishing and calming and with the natural rose fragrance helps to lift your mood. It is perfect for use around the eye area and on sensitive skins; it would also make the perfect Christmas gift.

Our featured cream for the HAREBELL HERBS range next month will be CARAGEEN AND LAVENDER. Happy Christmas to all our loyal Harebell Herbs customers.

H

arebell

Herbs

YOUR

QUESTIONS

Q

by Deirdre

OUR

ANSWERS

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. When your adrenal glands are on their last legs, most people keep going by working long hours, or using stimulated drinks, such as tea and coffee, and cigarettes. Adrenal hormones may also help to suppress infections. But when the pressure is off and you sit back for a week or so, your adrenal glands will also relax and your true state which is usually utterly knackered emerges! You could take 3g of VITAMIN C and a high dose of B-COMPLEX daily, plus some Rhodiola (this is a herb that helps to nourish the adrenal glands). It is important to get some balance into your life long-term.

Q

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 helps maintain a healthy digestion. It’s liquid form and you take20ml either before or after meals. Another product to look at is A. Vogels’ DIGESTISAN, this also contains artichoke along with Dandelion and Peppermint. 20 drops in a little water 3 times a day should help.

Also, consider taking a digestive enzyme capsule prior to each meal, which will help you breakdown and digest your foods.

ic Skinc

Rosemarie Lieb · Church Farm · VENTRY e

Or

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ar

g

Handmade in West Kerry Tralee · Co. Kerry · Ireland Phone/Fax: (00353) 066 9159857.

Website: www.harebellherbs.com From Nature's Garden

E-mail: rosemarie@harebellherbs.com

arie Lieb · Church Farm · VENTRY–Tralee · Co. Kerry · Ireland one/Fax: (00353) 066 9159857. Website: www.harebellherbs.com E-mail: rosemarie@harebellherbs.com

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. 5

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, 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.

Breda O’Connor 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. 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 Breda at 087 277 2955.

10 REASONS TO HAVE A HIMALAYAN SALT LAMP

IN YOUR HOME

• Clean & Deodorize The Air • Reduce Allergy & Asthma Symptoms • Ease coughing • Increase energy levels • Neutralize electromagnetic radiation • Help you sleep better • Improve mood & concentration • Help treat Seasonal Affective Disorder • Reduces Static electricity in the air • An environmentally friendly light source CALL IN STORE FOR FURTHER INFORMATION! 6

- CLEANING - HEALING - CALMING - PURIFYING

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

FOOD FOR THOUGHT

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!

Clover, The Square

Try and think before you eat.

CHRISTMAS PARTY LEGS!!!!

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.

Get your legs Christmas party ready for

3 When you have your meal, enjoy your food .

that little black dress. Mix 2 tbsp of Coconut Palm Sugar with 4 tbsp Avocado Oil and

4 Take the time to chew slowly and

massage legs in an upwards motion.

thoroughly to promote proper

Wash off - then apply Green Angel Argan

digestion.

5 Drink water or other drinks

Oil to ensure fabulous hydration!

20mins before or after a meal

Pop on the heels, little black dress

6 Eating while you are calm and

and you are good to go!!!!

relaxed ensures proper digestion.

Delia, Manor

Eilish, Clash

YOU ARE WHAT YOU DON’T EAT

MY GO TO PRODUCT

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.

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!

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.

Catherine, Cashel

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 Joan, Newcastlewest

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.

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 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 Olive Curran DipNT are naturally occurring substances found in plants. They work by blocking the absorption of cholesterol in Marketing Director 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.

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

To serve, turn out onto a heat -proof plate, drizzle heated spir it over the pudding and light the vapour.

Traditional Christmas Cake:

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

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.

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.

Gingerbread Cookies

CEYLON CINNAMON

Organic Ceylon cinnamon is also known as “true cinnamon”. Compared to the more common cassia cinnamon, it has a more subtle, delicate and sweet flavour. Cinnamon has a long history both as a spice and as a medicine. Its unique healing abilities come from three components in the essential oils found in its bark: cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol.

• 1 ½ cups pitted dates • 1 ½ cups oatflakes • 1 tsp true cinnamon d & grated • 2 tsp fresh ginger, peele d ppe • 1 tsp stem ginger, cho • ½ orange, zest only • 1 tbsp mola sses a bowl and cover with boiling 1. Place the pitted dates in mins. water. Allow to soak for 20 king, put all of the remaining 2. While the dates are soa food processor. ingredients in the bowl of a d, dates and blitz for a few 3. Add in the drained, coole nts are thoroughly minutes until all the ingredie oth dough. blended and you have a smo or flatten out on a 4. Roll the dough into balls to cut it into board and use a cookie cutter sea sonal shapes.

5. Enjoy!

It’s natural. It’s true.

10

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

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