Horan's Healthstores February 2019 Magazine by Edel Horan's Healthstores

EE I N FR AZ AG E

Healthstores

HORANS

100% FEBRUARY 2019 Irish Owned

POWER THROUGH YOUR

Exercise Regime WITH ONE NUTRITION P4-MAX

Boosting Your

IMMUNE FUNCTION with Dr. Marilyn Glenville

Your Heart Really Matters Coronary heart disease is one of the leading causes of death in Ireland for both men and women

PLUS: • Eat well and stay healthy with Pat Divilly • Managing Exam Stress... Start Now • New Online Cholesterol Lowering Program • Check this month's special offers • Tired of not sleeping? Waking at 3am? TRALEE: ROCK ST. MANOR WEST CLASH THE SQUARE

FERMOY:

025 42938

NENAGH:

BEECH ROAD

064 6622581

CASHEL:

062 62848

NEWCASTLE WEST:

PARK ROAD

064 6626528

CLONMEL:

052 6187387

LIMERICK:

LISTOWEL:

068 24356

MITCHELSTOWN: 025 86868

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

067 41258 069 77447

WILLIAM ST., 061319405

VPNMSW

HEALTH WEALTH

DEIRDRE

with

MANAGING EXAM STRESS.... START NOW!!!!

We all know how important study and preparation is coming up to exam time. While most students put in the hours with books, grinds and after school study, it is just as important to give as much thought to your mental and physical wellbeing. Exam stress can play havoc with your body and weaken your immune system. The last thing you need is to get sick during or coming up to exam time. Don’t let all of your hard work fall victim to poor health and low energy!! Good nutrition is essential to help get your mind and body in shape for the big exams. For some handy tips to help with exam stress, read on! • Start off your day with a good breakfast that includes power-packed porridge, eggs or a smoothie

horanshealth.deirdre@gmail.com

• Exercise! Even going for a quick walk will clear the head and boost the brain • Keep your sugar levels balanced by eating a healthy snack every few hours, such as a piece of fruit and handful of nuts. See in store for a range of healthy snacks! • Try to get enough sleep (at least 8 hours). Sleep helps your brain to assimilate new knowledge into your long-term memory so that you can recall it when it comes to exam day Try and stick to these tips as much as possible. In addition, there are some excellent supplements in store which may help to keep you on track. Some of these include... • B-Complex: Helps to support the central nervous system and raises your stress tolerance level and coping ability. It also helps to keep your mood balanced! Some of our favourite brands include Viridian or Solo • Rhodiola: A wonderful herb for energy, mental focus and dealing with stress • Essential Fatty Acids (fish or seed oil in capsule or liquid form): Essential to help with focus, concentration and memory

• Keep hydrated (essential for focusing and concentration) • Keep to a routine and take regular breaks while studying

• Magnesium: An important mineral that can help support normal energy levels and functioning of the central nervous system. Magnesium aids in calming the nerves and relaxing the muscles, which in turn promotes restful sleep

• Learn to recognise when you are stressing; a break or a chat with someone who knows the pressure you are under will get things into perspective

Hopefully you’ll find this advice beneficial. However, the best advice of all is START NOW. Don’t wait until just before exam time... ( a bit like the studying!!  )

• Stay away from caffeine and sugary drinks as they only put extra pressure on the adrenals (stress glands)

Until Next Time, Stay Healthy, Deirdre

Eat well and stay healthy even when time is against you Fitness expert Pat Divilly explores how to eat well and stay healthy even when time is against you. Although I live in Galway, I typically spend a week a month travelling the country for talks and seminars and up to three or four months of the year travelling abroad for work or mountaineering trips. Maintaining a healthy lifestyle whilst in one place can be difficult, but when we become busier it becomes tricky to stay consistent. So here are my top recommendations for nourishing your body and mind whilst on the move… Preparation is key. If you are short on time it is worth skipping a gym session and instead use that hour to batch cook meals that can be stored in the fridge or freezer and brought with you throughout the week. It’s also worth checking in with your upcoming weekly schedule each Sunday and taking note of where you’ll be throughout the week so that you can prepare the meals you’ll need or check ahead with restaurants or cafes near where you’ll be that will tie in with your requirements. For me, whilst travelling I carry Udo’s Oil capsules as well as Udo’s Choice Super 8 and Digestive Enzymes. The Udo’s Oil capsules are great when on the go because they don’t have to be kept in the fridge. Environment is more important than willpower. Think about where you spend the most time and find ways of making it easier to eat well within these environments. Make a trail mix with nuts, berries and dark chocolate and leave them in the car, at the office or in the kitchen so you’ve always got a healthy snack to hand. Take care of the basics. I often meet clients who have a perfectionist mentality. If they can’t get things perfect they’ll throw the plan completely out the window. Stick with the basics ensuring you are getting enough water, some vegetables or salad, a protein source such as meat, fish or eggs and healthy fats from nuts, seeds, avocados or oils. Nourish the mind. A bonus thought for those who spend a lot of time traveling or commuting. Turn your journey into a mobile classroom by listening to podcasts or audiobooks that provide education and inspiration. Much like our body digests the foods we eat over time, our mind does the same with the information we consume. Udo’s Oil Capsules are available in your local Horans Health Store. 2

Aromatic Awakening Smell is the most powerful of all our senses. At the whiff of a scent, messages are sent to the limbic system of the brain, which controls our emotions. Aromatherapy is an effective way to replenish your senses by vaporizing essential oils to enhance your mood, promote health in body, mind and spirit and general well-being. Essential oils contain the concentrated ‘essence’ of a plant – its active constituents, healing properties and energy as well as its scent. They are extracted from flowers, leaves, fruit, peel, seeds, wood, bark or roots. Essential oils are highly concentrated – takes 2,000 roses to produce one 10ml bottle of rose otto oil – so only tiny amounts are needed, usually 2-5 drops in a oil burner or 10-20 drops in 100ml cream or lotion. They are highly volatile and evaporate easily and so are readily absorbed into the skin, where they enter the bloodstream to have therapeutic effects on internal organs such as the gut, lungs and kidneys.

TO CREATE DIFFERENT MOODS WITH ESSENTIAL OILS, TRY THE FOLLOWING:

To invigorate and energize: Grapefruit, Lemon, Lime, Cardamom

To ground and calm the mind: Vetiver, Sandalwood, Chamomile, Pine

To relieve depression: Bergamot, Orange, Mandarin, Lemon Verbena

To ease anxiety: Lavender, Rose, Marjoram

All Horan’s Healthstores stock an array of essential oils from different reputable companies such as Tisserand and Atlantic Aromatics alongside a vast selection of oil burners and vaporizers.

Beauty with Tina 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.

MAKING CHANGES BY SMALL STEPS BY OLIVER MCCABE

KICK THE HABIT

Food cravings and weight gain are the biggest reasons exsmokers relapse. Your body cleanses and purges impurities after you quit smoking, and your senses of smell and taste return. You may desire more foods because they are more appealing, and your mouth and hands are not toying with the cigarette anymore. These are physical and psychological withdrawal symptoms that eventually disappear, usually within 2 months after you start a quitsmoking programme. Meanwhile, you can fight the food cravings, lose weight and kick the habit for the last time.

Eat plenty of fibre. Fibre makes your body feel fuller quicker during mealtimes, and keeps you feeling full longer. Replace refined sugars with fruit, and white bread with whole-wheat choices. Add extra vegetables with your meals, replacing potatoes and starchy vegetables with green leafy vegetables. Healthier foods complement your healthier, tobacco-free lifestyle. Visit your local independent health store to chat about your new regime and diet; they’re there to assist you throughout.

Sleep at least eight hours each night. Sleeping less may make you crave sugary foods after you stop smoking and drain your energy during the day, making you burn fewer calories. Use natural methods to fall asleep and stay asleep. Avoid getting up in the middle of the night for a snack.

Eat several small meals a day, rather than three big meals. Do not skip any meals during the day. Skipping meals may cause you to overeat at your next meal or fill up on calorie-laden side dishes rather than the leaner parts of the meal. Your body compensates for the skipped meal earlier in the day.

Snack on finger foods between meals, and avoid foods high in carbohydrates. Sugar causes mood swings and quick changes to your energy level. Your energy level peaks after eating a highcarbohydrate meal, but dips shortly afterward, leaving you hungry before your next mealtime. Try carrot and celery sticks with hummus.

Avoid eating when you are angry or emotional. Find healthy coping strategies, such as going for a walk or attending a yoga class. Try a meditation class in your local community or on line, or attend a support group for smokers so you can find creative ways of dealing with emotions that fit your personality or lifestyle.

Participate in regular exercise or play a sport. Your body produces endorphins when you exercise, releasing 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. Exercise also fits into the healthy regimen you are adopting by quitting smoking.

Instead of giving into a chocolate craving; promise yourself that you will eat an orange with one square of sugar free chocolate or a lollipop. This way, you do not feel deprived, and you eventually make better long-term food choices. Plus sugar free lollipops look after the oral fixation of a cigarette. Check out the offering at your local independent health store.

Fresh fruit expedites your freedom from cravings. Concentrate on your hunger and eat enough entire fruits, roughly 4, to fill you up and satisfy you. Grazing on entire, fresh fruits such as low glycemic apples and pears till noon helps shut the gate before the longings get out of the barn, gain momentum, and sneak attack later in the day.

If at home, work, or on the go, think ahead and keep healthy nibbles with you at all times – cut-up veggies, fruit, and raw, unsalted nuts and seeds. That way when your cravings start to creep up you can beat them back down with healthy food instead of refined junk from the vending machine.

Step 10

Give yourself a hug, you deserve it!

YOUR

QUESTIONS

by Deirdre

OUR

ANSWERS

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 use oxygen while niacin helps to dilate the blood vessels, so you get a real boost to your blood flow. Other circulation boosters such as GINGER and CAYENNE may help, either in food or supplement form. There is also a good homeopathic remedy worth checking out, CIRCULATION LIQUESCENCE It’s also worth getting your thyroid checked by the GP.

I take a fish oil during the year but is it true that we need more Omega3 in the winter?

Yes, upping your intake of Omega3 fatty acids in the winter can be important. Omega 3 fats are highly concentrated in our brain and nervous system and essential in all the cell membranes that send and receive messages, where they may help to improve mood and memory. During the winter months we produce less serotonin (the happy brain chemical) because of lack of sunlight and this can lead to low mood and motivation. Ideally eat oily fish at least 3 times a week but if you are not doing this, supplementation is a good idea. Some of the better Omega3 supplements include: ESKIMO3 (available in liquid or capsule), MOREPA (1 to 2 capsule per day), the NORDIC NATURALS range

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.

Power through your exercise regime with One Nutrition P4-MAX

We all live busy, intense lives nowadays. Our ambitions are bigger and more complicated. We want to have new experiences, meaningful careers and fit bodies. We dance, surf and mountain climb. We want to wring the most out of every minute and we expect our exercise regimes to power our lifestyles. Exercise makes us feel superhuman after all – but then along comes cold and flu season, and suddenly that twilight run doesn’t sound so enticing after all. Who knew a simple virus could be our kryptonite? And missing even a few exercise sessions can make it a lot harder to get back out there. To stay well, good food is key. Our diets should be plantbased, colourful and varied, to reflect the diversity of foods our Hunter Gatherer ancestors ate. Exercise itself boosts immunity: a brisk 45 minute walk, five times a week, reduces instances of colds by a third. But it’s a fine balance. We need to also be mindful of the role of rest, both in supporting the important work of the immune system and in recovering from exercise (muscle can only grow and become stronger when at rest). However, with our high paced regimes, some extra nutritional support can go a long way. One Nutrition P4-MAX is designed to boost immunity – its’ ingredients have been carefully selected to create a high potency anti-oxidant effect which helps us fight colds and flus. And it contains plant

chemicals called polyphenols to complement an active lifestyle. What’s more, One Nutrition P4-MAX is also specially designed to counter the effects of free radical damage – during high performance exercise, as we intensely process more oxygen, chemical reactions in the body may generate more free radicals. In excessive amounts, free radicals may contribute to aging at cellular level. One Nutrition P4-MAX contains anti-oxidant rich extracts of grape seed, pine bark and pomegranate, 200mg of vitamin C. One Nutrition P4-MAX's unique formula can protect collagen, a major component of skin, muscles, tendons and ligaments, from destructive enzymes. It can also help maintain the structure of veins, arteries and capillaries for good circulation. Good quality rest and great food won’t stop being our first line of defence anytime soon, but One Nutrition P4-MAX may be the supplement we need to get us through the miseries of cold and flu. Have an amazing, super-powered season. One Nutrition P4-MAX is available in your local Horans Health Store.

Boosting Your Marilyn Glenville

IMMUNE FUNCTION

It’s that time of the year again when you want to do all you can to keep the nasty bugs and infections doing the rounds at bay. So these are my top tips for boosting your immunity. If you keep your immune system well-nourished with a healthy, balanced diet, you can literally ‘eat yourself well’. Nutrients are needed for every part of your immune system, and for renewal, repair and defence against infection and illness, so its strength will depend on the quality of your diet. You can add a touch of immune-boosting magic to your diet by using garlic. Garlic has been used for centuries and it acts as a powerful immune booster that stimulates the multiplication of infectionfighting white cells, garlic boosts natural killer-cell activity and increases the efficiency of antibody production. Your immune system also relies on water. It carries nutrients to your cells, carries waste and toxins away from your cells and out of your body, keeps body temperature stable, protects joints and keeps the lining of your mouth hydrated and moist, reducing susceptibility to colds. Drinking plenty of water will also help your body deliver nutrients, flush out waste and dilute mucus, helping eliminate bacteria and viruses that can make you ill.

As well as eating well, certain nutrients can be particularly helpful. Vitamin C and zinc are important and also vitamin D3. Other nutrients that are helpful are beta glucans which are found in foods like oats and rye. They help to make your immune system more efficient and they stimulate the activity of macrophages which destroy pathogens. Black elderberry and olive leaf are important botanicals which have been used for centuries to combat infections. There are some excellent mushrooms for your immune system, which can be taken in supplement form as well as used in cooking and these include shitake, reishi and maitake. The mushrooms reishi, shitake and maitake have been studied for their immune modulating effects and can be used both as prevention and during an infection. Shitake mushrooms in particular possess antibacterial and antiviral properties. I use a supplement by NHP called Immune Support which contains a useful combination for promoting good immune function. It provides good amounts of black elderberry, olive leaf, zinc, beta glucans, vitamin D3 and mushrooms (including reishi, shitake and maitake). 5

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Your Heart

Health Matters Coronary heart disease is one of the leading causes of death in Ireland for both men and women. High cholesterol is one of the major risk factors associated with coronary heart disease. Shockingly, 4 out of 5 people over 45 years have high cholesterol, and 2/3 of these are untreated. 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. 80% of heart disease is preventable, simply by making a few dietary and lifestyle changes! 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, you should consider increasing your intake of omega-3 food sources such as oily fish - think SMASH (sardines, mackerel, anchovies, salmon and herring), seeds such as flaxseed and nuts such as walnuts. Omega-3 fats EPA and DHA have been shown to reduce triglycerides (a major risk factor for heart disease), help reduce cholesterol, reduce blood pressure if high and make blood platelets less sticky, overall improving heart health considerably. Eating oily fish twice a week – such as salmon or sardines, provides a healthy dose of omega-3 EPA/ DHA. Alternatively, you can take a high quality omega-3 supplement to ensure you obtain enough omega-3 daily. 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. Zerochol and Eskimo-3 are available in all Horans Health Food Stores.

New Online Cholesterol Lowering Program 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!

POSITIVE RESULTS: • The Zerochol Cholesterol Program has been found to be highly effective with 79% people successfully lowering their cholesterol. • 68% People rated the program Excellent, 27% people rated it very good and 5% good. • 94% people took food supplements alongside the program Zerochol, Eskimo-3 or both.

“I am delighted with my results. In 2 months, I have reduced my cholesterol from 7.3 to 5.3 by taking Zerochol daily. Fantastic product.” Gloria Keeshan, Tipperary

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

IN STORE EVENTS MANOR WEST, TRALEE

}} Wednesday 6th February – Back by popular demand... Sara from PPC will be here, Cholesterol Testing between 9.45-12.30, testing is €5 and booking is essential, Results on the day. call 066718090 to book your space today }} Saturday 9th February – Meet Nigel from Solo Nutrition between 9.30-2pm. Avail of your FREE one to one consultation on any health issue which may be causing you concern. }} Friday 15th February – Call in to meet Leone, between 5-7pm and sample the latest Irish made Protein Drink, ( made in Limerick). Protein drinks are a great way of keeing you fuller for longer and an ideal addition to your exercise regime. }} Thursday 21st February – Have you emptied all the cupboards of the sugary treats?.. Now is the time to consider a Detox. Floressence is a natural product packed full of eight herbal ingredients formulated to cleanse and support your body. Floressence is a great way to give your skin a natural glow... if you would like more information, or would like to sample FLORESSENCE call in to meet Kerry between 12 noon and 2pm. }}Friday 22nd February – Do you suffer from constipation? Bloating? Excess Gas? Bad Breathe? Acne? Poor Immunity? You may have a food intolerance... Ray Nolan will be in store offering Food Intolerance Testing between 10am-3.30pm. Testing cost €99 with results on the day. Test also includes vitamin and mineral deficiency report. Booking is essential... please call 066718090 to book your appointment today.

PARK ROAD, KILLARNEY

}} Friday 1st February - Holly from Viridian 1.30pm-3.30pm - General Health queries.

BEECH RD., KILLARNEY

}} Friday 1st of February. 10.30-12.30 - Pop in for a chat with Holly from Veridian Nutrition UK, who will be there on the day to speak about Digestion to Complexion. }} Wednesday 20th of February. 11.30 - 1.30pm. If you or anyone you know is suffering from digestive issues, urinary tract infections, or candida, you will have an opportunity to talk with Paul from Biokult. He may be able to advise you on some steps you can take to help improve your condition.

}} }} }} }} }}

THE SQUARE, TRALEE

Thursday 7th of February. 12-2pm - Kerry from Naturlife on detoxing. Friday 8th of February. 9-5pm - Nigel from Solo. Thursday 14th of February. 2 - 4pm - Claire from Mag365 learn all about magnesium. Thursday 15th of February. 12 - 2pm - Juspy tasting in store with Leonie. Saturday 23rd Feb, 10am - 1pm - In this workshop with Dr Janice Tucker you'll have the opportunity to learn THE SIX HEALING SOUNDS, a classical Qigong method which clears stagnant, stuck and blocked Qi from the major organ systems of your body. This has real therapeutic benefits which you can use to help transform your health, whatever its state right now. This workshop is for you if you suffer with any of the following: exhaustion, lack of motivation/procrastination, sleep problems, digestive issues, anxiety and worry, depression, overthinking and stress, chronic pain anywhere in your body, inability to find time for yourself and stressed out as a result, mind chatter and lack of focus, breathing difficulties. If you want things to be different why not get the ball rolling and find out how this simple Qigong method can ease your stress, exhaustion and pain. Call Janice Tucker on 087 4128342 for more information. Also, if you have a group of people who would like to learn from me, Janice can come to you. All you have to do is get 10 people together and she can arrange something. Price: €35 for half day workshop. }} Thursday 28th of February. 1.30-3.30pm. Holly from Viridian on heart health.

LISTOWEL

}} Friday 1st February - Feeling bloated? Tired? Run down? You might have a good intolerance or be low on a vitamin or mineral. We have Ray Nolan in store with his comprehensive food test. Book as soon as possible to avoid disappointment as appointments go fast. }} Thursday 7th February - FREE Cholesterol texting available in store by Sarah. The test offers a useful guide to making simple changes go your diet. Contact us on 068 24356 or just pop in store to book your FREE appointment. Available from 9.30am - 1pm. }} Friday 15th February - 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 15th February - Sarah from Eskimo Oil will be in store, if you want help with keeping your heart healthy, memory issues or any health query, please drop in and Sarah will be happy to answer any questions. }} Thursday 21st February - We have A.Vogel in store to help you be a happier healthier you, please call in with any health questions you may have.

CLASH

}} Friday 8th February - Sarah Nelan PPC Cholesterol testing! Book your appointment today. }} Tuesday 19th of February - Ear Candling Clinic with Holistic Therapist Tina on Tuesday, with Lymphatic & Sinus & Head Massage from 10am - 4pm , 1hour appmts (last appmt 3pm) Book in store TODAY or call (066) 718 5901. }} Tuesday 26th of February 2pm and 4pm Erina McSweeney Nutritionist for Pharmanord will be in store.

Variation not moderation is the key to weight loss Protein or carbs, plant-based or meat? It’s no wonder everyone’s confused. Or is it just about calories? What if you could have the best of all worlds, enjoying fatty food and not having to shun all carbs or count calories? Nutrition expert Patrick Holford is coming to Tralee this March to present a seminar on his Hybrid Diet that offers just that by mimicking your body’s evolutionary design. The Hybrid Diet book, out in March, co-authored with award-winning medical journalist Jerome Burne, shows that we are designed to be ‘hybrid’ with an inbuilt ‘dual fuel’ mechanism for making the best of periods of feast and famine. This is our ability to run on glucose derived from carbs or on ketones derived from fat, which is what happens if you fast. Alternating between the two is the hottest health secret.

Iron contributes to the reduction of tiredness and fatigue

The worst of both worlds is a diet high in animal fat and refined ‘fast releasing’ carbs and sugar – the hallmark of today’s average diet. Studies show that this combination creates the equivalent of junk food addiction and rapid weight gain.

“The two most effective ways to

Yet, something magical lose weight are either a high fat, happens when you switch ‘ketogenic’ diet (think Atkins) or between a slow carb and a high a slow carb, ‘low GL’ diet. Both fat diet. It sets up a healthy have been shown to cause more cycle of new cell growth and weight loss than a conventional repair but you also crave sweet low calorie, low fat diet”, foods less, and burn fat better says Holford. “But switching because your body’s energy between the two has even more metabolism increases.

health advantages. The hybrid

In The Hybrid Diet seminar way of eating gives the benefits he’ll show you how to enjoy of fasting without going hungry fatty foods, whether you’re and reduces risk of diabetes, carnivorous or vegetarian, heart disease, cancer and but without carbs, and how to cognitive decline as well as enjoy slow carbs so you don’t slowing the ageing process.” have to shun all pasta and bread. The Hybrid Diet explains why, when and how to switch and provides you with the simple and delicious recipes you need to do it. For example, on a high fat day you can start your day with a Hybrid Latté made with no-carb almond milk, almond butter, coconut butter, coffee, cacao and cinnamon and lunch on a delicious pesto butter sautéed spinach with salmon. On a slow carb day you could have a slice of carrot and walnut cake as a snack and, for dinner a big bowl of chestnut and butterbean soup with oat cakes, both made in 5 minutes. Switching regularly between “We are not designed slow carbs and high fat you become to eat the same thing ‘carb adapted’ – craving less sweet foods, every day. Variation, and ‘fat adapted’ – able to burn and not moderation, is the derive energy efficiently from fat. It’s key to health.”, says like nutritional yoga as your metabolism Holford whose seminar becomes more flexible. in Tralee will show you how to master your body’s metabolism with the Hybrid Diet.

COMING TO TRALEE ON WEDNESDAY, 27TH MARCH 6.30 - 9.15pm Follow our Facebook Page for further details

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Alfred Vogel experimented with the format of Echinaforce® for many years, and found that a mixture of root and herb (the part that grows above the ground) was the most effective, giving results in threefold. We now know this to be true because the antiviral activity for which Echinacea is justly famous

Tired of not sleeping? Waking at 3am?

for is found in the herb, not the root. The antiinflammatory action though, is found strongly in the

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root, although also present in the herb. As well as the direct antiviral and anti-inflammatory

Dormeasan® is not a ‘sleeping pill’. It is a herbal sleeping aid and won’t normally leaveabilities you Echinaforce demonstrates, it also supports the individual’s own immune system, improving the feeling groggy in the morning. Unlike many sleep remedies, Dormeasan® is available in the way form of a liquid herbal tincture. Taken just half an hour before bedtime, it can help if you in which it identifies and deals with pathogens worry that you can’t sleep - encouraging a more natural sleep, helping you sleep bettersuch andas bacteria, viruses and fungi. So remember, in order to get triple action from your Echinacea, wake feeling refreshed. ®

fresh whole plants are best and award winning

At A.Vogel, we insist that only freshly picked Valerian root and Hops plants are used to make Echinaforce® is the only Echinacea to have this Dormeasan®. This ensures that the herb extracts obtained provide the active* ingredients unique combination of herb and root. that encourage undisturbed sleep. Dormeasan® may be used as a sleep remedy or for mild anxiety, by adults (over 18 years of age) and the elderly. As a sleep remedy: Take 30 drops of the herbal remedy in a little water half an hour before 0845 608 5858 bedtime. For mild anxiety: This product may also be used to relieve the symptoms of mild anxiety. Take 10 - 20 drops once or twice daily.

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DormeasanÂŽ DormeasanÂŽ Sleep Valerian-Hops oral drops - 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. Always read the leaflet.