COMPLIMENTARY MAGAZINE
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HORANS magazine Healthstores Pg3
100% Irish Owned
NOVEMBER 2018
www.horanshealthstore.com
It’s that Vitamin C time of year by Oliver McCabe
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ARE YOU FEELING S.A.D. THIS TIME OF THE YEAR? by Deirdre Murphy
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Natural ways to
manage Anxiety
by Olive Curran
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SO BEGINS THE WHIRLWIND OF THE OFFICE PARTIES
Kevin Beasley
Christmas is nearly upon us and so begins the whirlwind of office parties, going out for drinks with friends, calling into neighbours etc. While I don’t want to spoil the season for everyone and say that you shouldn’t drink, I would like to outline some of the problems that over-indulgence in alcohol can have on us.
We are all aware of the effects of alcohol consumption on physical health, mental health and social problems. However, alcohol can also have short term effects that many people are unaware of. Two of the biggest effects are poor sleep and dehydration, which can lead to the hangover effect. When we drink more than 5 units (two pints of beer could easily take you over two units) then you are likely to suffer sleep disturbance. Even though you may have slept for a long duration, you will not be fully refreshed.
WHY BRAGG
Our immune system is affected when we don’t get a normal night’s sleep, so we are more likely to catch colds and flu’s. This is especially through during the Christmas time when you are more likely spending time in crowded areas. Several nights of poor sleep can lead to low-mood and in the long-term can lead to depression and other mental health disorders. After a night drinking and poor sleep, your ability to choose healthy foods is diminished. You are more likely to eat high sugar foods to give you the energy that you lack. You may also may be too tired to cook your own nutritious and healthy meals and may instead order fast-food from your local take-away. Finally, most drinks (especially beers, lagers, stouts and cider) contain large amounts of sugar. For example, a pint of lager can contain two heaped tea spoons of sugar. If you drink several pints of lager over the course of a night than you will exceed your recommended daily intake for sugar.
APPLE CIDER VINEGAR?
• Unfiltered – contains apple peel, which is rich in important polyphenol antioxidants.
Millions of health conscious consumers worldwide use Bragg Organic Apple Cider Vinegar every day. The three key functions of Bragg Apple Cider Vinegar are:
• Raw – not pasteurised, recognised as a “live food” that is rich in enzymes and made in the best, natural way.
• Culinary: it can be added to foods such as salads, dressing and dips.
• Contains the amazing “Mother” of vinegar, a natural cloudy substance found only in raw, unfiltered, organic vinegar formed from naturally occurring strand-like chains of protein enzyme molecules. It is highly regarded for its nutritional and health benefits. • Non-GMO • Kosher Certified
• Health and Wellness: it may help balance blood sugar levels, detoxify cells, improve joint health and aid weight loss. • Beauty: it can be used to rinse hair, tone skin and, taken internally, may give skin a healthy, vibrant appearance.
Delicious Hot or Cold Apple Cider Drink Add 2 to 3 cinnamon sticks and 4 cloves to 8oz of water and boil. Turn off the heat and leave to stand for 20 minutes. Before serving add 1 – 2 tsp of Bragg apple cider vinegar and 1 – 2 tsp of raw honey to taste.
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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
horanshealth.deirdre@gmail.com
DEIRDRE
VITAMIN D: known as an effective uplifter and mood balancer.
with
ARE YOU FEELING S.A.D THIS TIME OF THE YEAR? We all feel better during the summer months, days are longer and warmer, and we get outside more, exercise more and generally tend to eat less. For some people the transition from summer to winter can prove a difficult time and may trigger changes in mood and energy levels. “S.A.D.” (Seasonal Affective Disorder) is a feeling that occurs in or around the same time every year and continues into the winter months. Symptoms can vary from person to person. Some symptoms to watch out for are changes in moods, low energy levels, needing more sleep than you normally would, difficulty concentrating and possibly withdrawing from friends and social activities. Some people also find they eat more and crave carbohydrates, which can lead to weight gain over these few months. Symptoms of S.A.D. often start as the days get shorter in the autumn and may get worse during December, January and February. For most people these symptoms start to improve by springtime and then disappear. It is all too easy to recognise these symptoms and brush them off as “winter blues” but for some people these symptoms can be debilitating and should always be discussed with your GP. It is important to take steps to keep your mood and motivation balanced throughout the year and below I have listed some remedies which you may find beneficial.
PASSIFLORA: may be effective in cases of nervous agitation, anxiety and has a calming effect, 20 drops twice daily in a little water. B COMPLEX: help to support the central nervous system and raise tolerance and coping levels. One capsule daily. OMEGA-3 FISH OILS: Are vital for improving low mood (if you are not eating oily fish 3 times a week than take a supplement) RHODIOLA: this herb grown in Siberia has been known to help protect against the negative effects of stress hormones, it helps increase energy levels and can leave you feeling happier and more positive.
SOME HELPFUL TIPS FOR SUFFERES OF SEASONAL EFFECTIVE DISORDER: Be sure to get enough quality sleep but get up after 8 hours or so. Get outside for a while every day as natural sunlight is essential. Let as much light as you can into your home or workplace. Pull up blinds etc. Exercise and sunlight release endorphins which raise your mood so exercise every day. Brisk walk is perfect especially in the mornings. Check out some essential oils such as ylang ylang, lavender and chamomile which can be used in bath or as massage oil. These oils have excellent therapeutic properties and are absorbed into the system through the skin and mucous membranes. Until next time, stay healthy. Deirdre
It’s that Vitamin C time of year by Oliver McCabe Apart from improving your immunity to the common cold, Vitamin C is an important vitamin to help combat inflammation, improve your mood, and fight off serious forms of disease! It’s even beneficial for the skin, hair and nails as it supports collagen function in the body. Vitamin C acts as an antioxidant in the body to lower physical and emotional stress while also providing cellular support and protection. It’s found abundantly in vegetables and fruits of all kinds, from the most basic ones found at your local greengrocer or independent health food shop, to the more elite super foods sourced from around the world. Vitamin C also helps increase iron absorption in the body and, as you’ll see below, by adding more to your meals in the form of greens, vegetables, fruits, seeds, nuts, seaweeds and more, you can be sure your body will have a better chance of receiving the iron it needs with the added benefit of high-quality Vitamin C-rich foods included. Here are some tips to work more Vitamin C into your diet and some more information on exactly what this powerhouse vitamin can do for you!
OVERVIEW Vitamin C, like Vitamin A, is a natural antioxidant that’s luckily found abundantly in our food supply. It’s important for immunity, healthy skin and a variety of other bodily functions. A diet rich in
natural produce will supply more than enough of your daily Vitamin C needs, even though there are many other sources as well.
BENEFITS Vitamin C acts at a cellular level to fight and prevent free radicals from harming the immune system. It’s also important for maintaining healthy skin, hair, and nails, and helps prevent aging as it fights off free radicals and supports collagen production in the body. Within the tissues, Vitamin C can also help combat stress and prevent inflammation, making it a vital addition to your diet if you suffer high levels of stress either mentally or physically, or are simply active. Finally, it can also help speed up digestion and may help prevent irregularity.
RECOMMENDED DAILY ALLOWANCE Women over the age of 18 years old should take 75 milligrams per day and men over the age of 18 years old should take at least 90 milligrams per day. If you eat fruit and vegetables daily, you won’t have to worry about getting enough. All fruit and vegetables provide good or extremely high levels of Vitamin C, making it easy to get enough.
DIETARY SOURCES: all leafy greens, all
Energy Boosting Super Food Protein Shake INGREDIENTS • 2 cups of almond milk • 3 ripe bananas, fresh or frozen • 1 level tablespoon of True Natural Goodness Organic Cacao Powder • 1 level tablespoon of True Natural Goodness Organic Maca Powder • 1 level teaspoon of True Natural Goodness Milled Chia Seeds • 1 level teaspoon of True Natural Goodness Organic Shelled Hemp Seeds • 1 level teaspoon of pure vanilla extract • 2 large pinches of Himalayan fine sea salt • True Natural Goodness Goji Berries (for garnish & extra antioxidants)
PREPARATION Step 1 Combine almond milk, bananas, cacao powder, maca powder, chia seeds, hemp seeds, vanilla extract and salt in the blender. Blend until smooth. Step 2 Garnish with goji berries to taste.
vegetables, all fruit (fresh and dried), chestnuts, sauerkraut and kimchi (fermented foods), apple cider vinegar, cacao beans (nibs, powder), green super food powders, super food berries (mulberries, golden berries, goji berries). 3
Fest
Health & Wellness
We were delighted to host our first ever Health & Wellness Fest in Tralee last month The event, which ran on both the Saturday and Sunday, featured world renowned nutritionist Patrick Holford, nutritionist & author Marlyn Glenville, Food guru & Author Oliver McCabe, TV Personality Lorraine Keane, beauty icon & author Holly White and John Baldwin from Celtic Wind Crops who spoke about CBD Oil and its many benefits. Ruben Tabares one of the top Strength and Conditioning coaches in the world and members of the Kerry senior football team 4
with the team’s nutritionist Kevin Beasley along with a host of other speakers. The hotel was awash with stands offering samples of health foods and healthy living options with nutritionists and specialists available to answer queries from the public at all the stands. People attending the show received vitamin & mineral deficiency testing, cholesterol testing, eye examinations, ear coning, reflexology, hand massage, makeovers & much much more.
Regional Manager Sandra Breen was delighted with the success of the event and has promised that next year’s show would be even bigger. Sandra took the opportunity to thank those who came to the Health and Wellness Fest, the suppliers and stall holders and in particular the staff of Horan’s Healthstores & the Manor West Hotel for making the event a resounding success.
Men’s Health Made Easy
Nutritionist Kevin Doyle discusses the four pivotal roles in men’s health. I believe a positive mindset, top-notch nutrition, enjoyable exercise and family/community all play pivotal roles in our health. Once these four are mastered, the pathway to an extraordinarily healthy life awaits. Let’s look at these a little deeper, and delve into the different elements they are made up of, to make men’s health easier to understand.
MINDSET - “There is no growth in comfort”, was a sentence said to me nearly 10 years ago by Aidan Carroll, founder of Hard Target Self Defence and Focus Fitness. What this means is, that in order for us to grow, we need to go to uncomfortable places to achieve our goals. We can apply this rule to our health. For example, prepping food on Sunday before the week starts, or going to the gym when we would rather sit and watch TV, are good examples of getting out of our comfort zones. Always push to the uncomfortable zones and you will transform your health and build a strong mind. NUTRITION - Stick to whole A positive mindset, foods as they will provide you with an array of nutrients top-notch nutrition, to better your health. An example of a quick wholefood enjoyable exercise and breakfast could be porridge mixed with your favourite nut family/community play a milk, topped with berries and milled flaxseeds. A nutritious vital role in our health mid-morning snack is a big handful of berries with a smaller handful of almonds and a natural yoghurt (150g pot). Lunch or dinner could be a homemade mixed salad with your protein (turkey/chicken/tofu) with sweet potato/ Basmati rice (look for brown). If, like me, you don’t eat enough fish, supplement with first class omega 3, Cleanmarine for Men, the all in one omega 3 multivitamin specially formulated for optimal men’s health. This product is traceable from sea to shelf, which means it’s been Certified by the Marine Stewardship Council as being from a well-managed, sustainable traceable fishery. Doesn’t repeat like fish oils. EXERCISE - Choose exercises that you enjoy doing. Is it walking? Or cycling? How about lifting weights? Or check out your local gym classes. Whatever it is you fancy, make sure you like doing it. FAMILY / COMMUNITY - I really believe all of the above is a lot more fun with support from your family, friends or community. Share your experiences and mix with the right people doing things you enjoy and watch your health change completely. Cleanmarine for Men is available in your local Horans Health Store
YOUR
QUESTIONS
Q
by Deirdre
OUR
ANSWERS
My gums bleed from time to time. I’ve had a dental check up and everything seems fine.
Having got the all clear from your dentist it may be worth taking a VITAMIN C supplement (start with 1000mg, 3 times daily), as you may be deficient. Also eat a healthy diet of fresh unprocessed foods and minimise things that deplete your body of nutrients such as smoking, sugar and alcohol. Taking 30mg of the naturally occurring compound C0-ENZYME Q10 can improve oxygen and nutrient supply to the gums. Also dilute a few drops of Tea Tree oil in a glass of water and gargle daily or gargling with sea salt in warm water is a good habit to get into.
Q
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.
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
Natural ways to manage
Olive Curran DipNT Marketing Director
Anxiety
Anxiety is one of the most common neurological disorders, affecting 1 in 13 people in Ireland. Anxiety differs from fear in that, while fear is a rational response to a real danger, anxiety usually lacks a clear or realistic cause. Feeling anxious occasionally is normal - people may feel anxious coming up to exams, before getting married or at work sometimes. Though some anxiety is normal and even healthy, higher levels of anxiety are not only uncomfortable but can lead to significant problems.
While anxiety is a disorder in its own right, stress or prolonged stress can be the trigger for the anxiety. Its very difficult to pinpoint the reason one develops anxiety - it may be a death in a family, financial worry, being in an unhappy environment. Whatever the cause, implementing dietary factors that manage stress is useful in reducing the severity of anxiety. Be sure to talk to your doctor if your anxiety symptoms are severe or last more than two weeks.
DIETARY TIPS: In addition to healthy guidelines such as eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine, there are many other dietary considerations that can help relieve anxiety. For example, complex carbohydrates are metabolised more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling. A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. Research found that people who eat a diet high in processed foods 58% more chance of suffering with depression than those eating a healthy diet with fruits, vegetables and fish. A recent study by Hillimire et al (2015) in the journal Psychiatry Research suggested a link between probiotic foods and a lowering of social anxiety. Eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer symptoms. Studies show that the omega-3 fats EPA and DHA found in oily fish (sardines, anchovies, mackerel, salmon, tuna and herring) can be uplifting and enhance your mood. The higher your levels of omega-3, the higher your level of serotonin will be. The reason for this is that omega-3 fats help build the brain’s receptor sites for serotonin, the “feel good” hormone. Surprisingly, a massive 89% of Irish people are not consuming sufficient oily fish in their diet, so often there is a need to take a good quality omega-3 fish oil such as Eskimo-3.
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LIFESTYLE TIPS: Other aspects worth considering are exercise, relaxation techniques and meditation. Exercise increases endorphins, such as serotonin, which may improve mood and improve sleep quality, which in turn reduces stress. It is important to exercise for at least 30 minutes, 3 times a week at a minimum. Find something you enjoy and Just Do It! Some people find relaxation techniques such as yoga or pilates useful in managing symptoms. Mindfulness meditation is being used more and more as an antidote for anxiety. Louise Hay and Abraham Hicks are two people offering a wide range of great guided meditations online.
FOOD SUPPLEMENTS TO HELP MANAGE ANXIETY:
Eskimo-3: Over the past few years, scientists have started to look at omega-3’s potential to help in the treatment of mood and anxiety disorders. Interestingly, liu et al (2013) showed the people with anxiety had lower levels of omega-3 EPA and DHA compared with those without anxiety symptoms. Just last month, researchers released the results of a systemic review and meta analysis which questioned whether omega-3 treatment resulted in an improvement in anxiety symptoms. Kuan-Pin et al (2018) took data from 19 clinical trials including a total of 1,203 participants. Their findings were published in the JAMA Network Open journal. After analysis, their findings supported their initial theory, which saw a significant reduction in anxiety in the groups treated with omega-3s compared with the placebo groups. L-Theanine and Lemon Balm: L-Theanine is an amino acid which is present in green tea. It can trigger the release of gamma-aminobutyric acid or GABA in the brain, which activates the major calming neurotransmitters, promoting relaxation and reducing anxiety. Lemon balm offers similar benefits in that it can induce a sense of calm, reducing stress and anxiety, but interestingly research shows that it does not decrease accuracy. Magnesium: Many studies have shown that a deficiency in magnesium contributes to several mental health problems, including anxiety. Magnesium is a calming and relaxing mineral. It regulates the nervous system and may help you cope with stress so as to prevent anxiety, fear, nervousness, restlessness and irritability. Mag365 is available in a variety of flavours. Probiotic: The gut-brain axis is also very important, since a large percentage (about 95%) of serotonin receptors are found in the lining of the gut. Research is examining the potential of probiotics for treating both anxiety and depression. Multi Vitamin/Mineral Formula: A good multi-vitamin mineral supplement could help safeguard your health. If you are deficient in any one vitamin or mineral, this could be contributing to your anxiety symptoms. By taking a good multi, you can correct all deficiencies, and hopefully positively affect your health.
DROP INTO YOUR LOCAL HORANS HEALTH STORE FOR MORE INFORMATION!
WINTER TIP
HERO PRODUCT Some times I cant sleep, My mind goes into overdrive: did I finish off the order before I left work, did I feed the dog? Did I get the meat for dinner tomorrow. When you go to bed , do you sometimes feel like that. I have discovered a natural product that helps me get off to a peaceful sleep. Cherry Active Juice or Caps. Montmorency Cherries are one of the few known food sources of melatonin. Studies show that drinking montmorency cherry juice may significantly improve the quantity and quality of sleep. Kate, Clash
IF I FEEL A COLD COMING ON
This time of year if I feel a cold coming on I always put the kettle on and use Echinaforce® Hot Drink. It is a delicious and soothing hot drink, containing fresh extracts of Echinacea herb (95%) and root (5%) and Elderberry juice. It taste great and works for me every time.
If you’re finding it difficult to get those greens into you this Winter try putting one scoop of One Nutrition Power Greens powder into a glass of 3 parts water and 1 part apple juice. This can be added to your daily routine with ease and is actually a really refreshing drink to help that 3pm slump! One Nutrition Power Greens 100g powder costs €16.99 and will last up to 5 weeks. Sarah, The Square
NEW FLASH
Porridge oats contain more protein than any other cereal apart from quinoa. It also has a wide range of amino acids. Catherine, Fermoy
HEALTH TIP
If I feel a cold coming on or a sore throat the first thing I’ll get is Pukka Elderberry Syrup a delicious blend of thyme, Manuka honey & ginger suitable for children age 2 to adult.
Majella, Nenagh
BEAUTY TIP
Kinvara Absolute cleansing oil, use first thing in the morning or last thing in the evening, very uplifting scent of eucalyptus, lemon and rosemary, 1-2 drops in palm of hands, massage onto damp face including eye Make-Up, remove with a soft hot mitt or facecloth, now your ready to start your day. Caroline, Rock St., Tralee
HEALTHY TIP
Us females can count our blessings when it comes to the variety, availability and quality of so-called 'feminine hygiene' products now available to us. However - the brightly packaged, sweetly perfumed, ultra absorbent, highly-engineered pads, tampons and liners now in common use can bring their own set of problems.
SOME women and girls are discovering that their bodies are reacting unfavourably to the cottons, plastics, bleaches, perfumes and deodorising agents used in the manufacturing processes. Extreme surface itching and irritation, intense internal discomfort and certain gynaecological issues are now considered to be caused by reactions to the sanitary protection the sufferers are using. The good news - there are very effective natural substitutes available. Check out the NATRACARE and ORGANYC ranges of pads, tampons and panty liners. Consider switching to organic non-bio detergents from the ECOVER and ECOLEAF ranges for laundering underwear. And consider replacing conventional soaps and shower gels for cleaning the most sensitive areas of your body. Caroline, Mitchelstown
FOOD FOR THOUGHT
Lentils. Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.
They are perfect for soups and stews especially with winter approaching. Jacinta, Killarney
Joan, Newcastlewest
BEAUTY TIP
My beauty tip is definitely my homemade face and body scrub. It’s good for the skin and the environment!! Soften 5 rounded tablespoons of a good coconut oil (I love the Coconova one) in a sealable tub by giving it a good mix. Add in around 4-5 tablespoons of a fine demarara sugar and mix until well combined. I am prone to breakouts so I add 4 drops of lavender essential oil to soothe inflammations and the mind! Mix in well and apply in gentle little circles over face, body and lips twice a week. If kept in an airtight container it can be kept for weeks. Wipe with a warm damp cloth to remove and get your glow on!! Fern, Park Road, Killarney
WE’D LOVE TO HEAR FROM YOU
The One Nutrition brand has a product called P4-Max and feedback from our customers tell us that it helps to stop a cold or virus in its tracks! It is a rich blend of powerful antioxidants and polyphenols, combined into a unique formula to complement an active lifestyle. The four potent ingredients act synergistically to create a strong antioxidant effect.
Not only does this product complement an active lifestyle, but if you want to avoid bugs that cause bad infections, its important to boost your family’s immune system before the cold bugs can wreak havoc. This can be done using antioxidants and polyphenols and that’s where P4-Max comes in! Catherine, Cashel
SEASONAL AFFECTIVE DISORDER
SAD - Seasonal Affective Disorder, many people experience this in the winter season and often symptoms include feeling low and depressed, distracted or disinterested in social interactions, sleep issues, comfort eating, lack of energy and concentration etc... Taking a Vitamin D supplement may increase your levels and slightly enhance your energy levels and feel good factor, New Vistas Serdop is known for assisting those through periods of feeling low and depressed. Salt lamps are also something people tend to use in their most used room in the house which release negative ions therefor enhacing your sence of wellbeing. Mary, Listowel 7
CHOLESTEROL Q&A I am 55 and quite active but after a health check at work was told my cholesterol is on the high side. Can you recommend anything that might bring it down? Yes most definitely. Firstly, top marks for going for a health check. It is very important to get your cholesterol checked annually as there are usually no symptoms for high cholesterol and 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. If your cholesterol is high, implementing heart healthy dietary and lifestyle changes as well as taking plant sterols is a good start. Taking plant sterols should be a first step in trying to lower your cholesterol. Plant sterols are not new: they’ve been around since Elvis Presley was shimmying across the stage in the 1950s. Since then, the cholesterol-lowering powers of plant sterols have been well documented, with research showing that consuming 1.5-2.4g of plant sterols each day can reduce blood levels of LDL (bad) cholesterol by up to 10%. Elevated total and LDL cholesterol levels are considered major risk factors for cardiovascular disease. In the gut, plant sterols compete with cholesterol for absorption, so when regularly consumed, they gradually lower circulating cholesterol levels over several weeks. New research confirms that 1.6 g (2 tablets) Zerochol® plant sterols can lower cholesterol by 17% in 3 months, without any side effects. Furthermore, following a good diet and lifestyle may reduce LDL cholesterol levels by a further 5-15% .You should follow the hearthealthy Mediterranean diet, which encourages lots of fruits, vegetables,
€O5 FF
legumes and whole grains such as brown rice and oats. Include more good fats such as fatty fish (salmon, sardines, anchovies), seeds such as flaxseed and seed oils, olive oil, avocados and small portion nuts such as walnuts. It is important to limit saturated fats to a minimum by reducing red meat, dairy, vegetable oils, pastries, cakes, biscuits and fried foods and reduce your salt intake by using herbs and spices to flavour foods. Omega-3 fatty acids from cold water fatty fish have many benefits for heart health. Aim to consume 2-3 portions of oily fish each week or supplement with a daily dose of high quality omega-3 fish oil such as Eskimo-3. Other lifestyle factors to consider - are you exercising 2-3 times a week, are you overweight, do you smoke, do you drink too much alcohol? Implementing lifestyle changes can reduce your cardiovascular risk considerably. 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 dietary and lifestyle tips and recipes to support your cholesterol lowering efforts! Fantastic Feedback: “I have reduced my cholesterol from 6.6 to 4.7. I’m amazed and absolutely delighted with this 3 month result! The Daily email from the Zerochol Team was very informative and kept me on my toes!” Grainne Murphy, Galway For more information or to register for the 6 Week Cholesterol Program: www.zerochol.ie/register
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.
PURE IRISH HONEY Our honey comes from south Tipperary, Carlow and south Waterford and is provided to us by three excellent professional beekeepers who have a combined experience of twenty years in beekeeping.
It’s natural. It’s true. 8
true has been created exclusively for independent businesses by Independent Irish Health Foods Ltd., Ballyvourney, Co. Cork
www.truefoods.ie $ " !
Protection for the skin during rebthee winter months
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No doubt the coming winter months will bring some harsh conditions and play havoc with our skin, from abrupt changes in temperatures outdoors and central process is carried out planting,heating harvesting,indoors.
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Our cream of the month for November is “EVENING PRIMROSE”. This home grown silky vibrant yellow flower is rich and nourishing and ideal for “thristy” skin. It can be used on the neck and around the eyes and flowers, making the mbining the most important to protect our skin with high quality lips or where ever special care is needed. EVENING to makeIta is beautiful uct. skincare and it is crucial to avoid products which PRIMROSE CREAM is ideal for the winter months contain alcohol and harsh chemicals as they drain ahead and will leave you with a lovely velvety texture. NO chemicals NO petrochemicals NO plastic jars humidity from the skin, resulting in dryness, especially Use as a daily moisturiser and is ideal for pre-make NO parabens with long-term use. We apply skincare on a daily basis up application and excellent as a night cream. Use it ucts are prepared: and it accumulates over time and this can sometimes sparingly, no need to lash it on. wers and harvest our skin problems. erbs andcause roots. These Next month we will feature another HAREBELL
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HAREBELLHERBS Organic Skincare, Handmade in West Kerry with pure ingredients from Nature’s Garden. Illustration & Layout: www.pucapress.com
E-mail: rosemarie@harebellherbs.com
Rosemarie Lieb · Church Farm · VENTRY–Tralee · Co. Kerry · Ireland Phone/Fax: (00353) 066 9159857. Website: www.harebellherbs.com E-mail: rosemarie@harebellherbs.com
Handmade in Kerry
A magical Christmas Calendar A selection of 24 incredible Pukka organic herbal teas for a magical Christmas journey
pukkaherbs.com
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IN STORE EVENTS CLASH
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THE SQUARE
kshop upstairs 10-1 ice Tucker Qi Gong wor }} November 3rd. Jan 2. 412834 your phone to keep place 087 ry 12-2 learn all about urlife in store with Ker }} November 8th. Nat xing. immune system and deto y 10.3 0 - 12.3 0. Any Viridian in store with Holl h. 15t ber em Nov } } y for the winter pop in awa ghs cou p kee to questions about helping r your and talk to Holly. Laura 12-2. Look afte Terra Nova in store with }} November 16th. . supplements body with Terra Nova
LISTOWEL
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High Bank Orchards Kilkenny As artisan producers they do know their apples. All of their production is to the strictest of organic standards. No chemicals are sprayed on the apples, neither are any herbicides or chemical fertilizers used. GMOs are shunned to the extent that we avoid the use manure from animals fed on GM food.
Highbank Orchards is home to the original and innovative and multi award winning HIGHBANK orchard syrup. They also produce several delicious Apple juices, including their acclaimed Apple Cider Vinegar & their Christmas organic mulling apple juice. 10
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Our No. 1 remedy for
Colds & flu ✓ Extract of fresh herb & root
Echinaforce
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Echinacea drops and tablets
12
Traditional herbal remedy for symptomatic relief of colds, influenza type infections and similar upper respiratory tract conditions. Always read the leaflet.