POWER THROUGH WINTER!
Boost Your Nutrition, Fire Up Your Fitness & Energise Your Skin
FREEIRLEEALADNINDG’S MHAEGAALZTIHNE THE HOTTEST FITNESS TRENDS 20FO1R7
AGEING ADVICE 13 tips to turn back the clock
Gold Mine The Super Choice For IBS
“I have every reason
Skin Deep to feel happy now”
way to soothe
LORRAINE KEANE IN HER MOST
REVEALING INTERVIEW EVER
Natural LifeWINTER 2017
4 Gold Mine
Like what you’ve read and want to
W hen it comes to matters of the gut, Susan Jane White
see more? Check us out on facebook.
reveals her ideal choices of microbiotics.
5 2017’s Top Fitness Trends
Happy New Year!
Charlene Black shares her thoughts on this year’s hottest
12 Skin Deep
Do you suffer from dry, itchy or eczema-prone skin? It’s time to review your skincare
13 My PMS Story
Daniella Moyles reveals how one simple product – Cleanmarine For Women – has really changed her life for the better.
Inside we have lots of inspiration to set you and your family up for a healthier than ever start to 2017. Our beautiful coverstar, Lorraine Keane, along with Dr Mary Ryan, are getting the menopause conversation started on page 6, whilst bestselling author and nutritional cook, Susan Jane White, discusses all things IBS on page 4. Looking to lose some extra Christmas weight? Who isn’t?! Check out our 30-day challenge on page 8, plus lots more inside.
Just to note that all the products featured are available exclusively from health food stores, pharmacies and naturalife.ie. Pop in-store today for expert advice, special offers and more!
Find us on:
6 ’Pause For Thought
L orraine Keane opens up the conversation about the mid-life rite of passage that every woman goes through.
8 T ake The LBD Challenge
There’s never been a better time to get the body of your dreams. So what are you waiting for?
14 S oup Du Jour
We’ve got the ultimate soup recipe, perfect for this time of year, courtesy of Maggie Lynch, Director of Cooking Studies at the Irish Institute of Nutrition and Health.
15 Q &A
Your health questions answered.
9 B reathe Easy
Sarah Brereton looks at the different ways to get lingering coughs to move on, once and for all.
11 1 3 Ways To Look & Feel Younger
We count down the many ways you can turn back the clock. Or at the very least, slow it down.
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When it comes to looking after the gut, there is only one choice for Susan Jane White.
Ifeel my gut is under constant attack from seesaw stress levels, and permanent exposure to dodgy school viruses like The Vom Bug. Sometimes, living with younglings feels like a party in a petri dish. Irish offices and their stodgy heating systems also provide gloriously ripe grounds for germ festivals.
When the ratio of good to bad bacteria is out of balance, your body will start to tell you: gas, bloating, thrush, poor absorption of nutrients, difficulty in digestion, constipation, diarrhea, and the build-up of toxins in our little eco system. Ghastly stuff. These are alarmingly common symptoms in Ireland, especially among women.
So here’s a New Year’s resolution that doesn’t involve selfflagellation, or spending €1,000 on a vegan meditation retreat: new Udo’s Choice Super 8 Gold. With 102 billion good bacteria per capsule, there’s no stronger microbiotic on the market – it’s the King Kong of digestive wellness. Microbiotics have shown to stimulate our body’s own innate immune response, as well as exert direct anti-microbial effects on dodgy gut invaders. I like to think of them as my body’s little army, with anti-aircraft artillery! Bifido strains stop the overgrowth of harmful bacteria, igniting our natural
Super 8 Coconut Yoghurt
If you’re looking for dairy-free alternatives, this Super 8 yoghurt is nothing short of celestial. You can find blocks of creamed coconut for €1 in your local ethnic grocer. At health food stores, you’ll find fabulous organic varieties too. No yoghurt-making machine required – just giddy fingers and a sense of adventure.
immune responses to help maintain a healthy gut wall. Your bowel movements will be like Christmas presents. Udo’s entire microbiotic range has been tested for antibiotic suitability too, so you can take them during a course of medication, when your body needs it most.
Infections of the bladder and kidney are also connected to microbial invasion and the imbalance of micro flora of the urinary tract. Studies have shown that lactobacilli can help protect against urinary tract infections. They appear to do this by colonising the mucous membrane lining, producing anti-microbial surfactants that have anti-adhesive properties so that pathogenic bacteria have a tricky time taking root. Genius! Especially after the festive frolics, don’t you think?
But choosing a brand of microbiotics is about as easy as following Donald Trump’s Twitter account – bewildering, and often full of suspicious bravado. There are so many microbiotics on the market now, but which one is best for you? Forget the hassle of decoding the marketing speak and complicated labels; I swear by Udo’s Choice. I’ve been using Udo’s Choice microbiotics for 15 years now, and for one very good reason: they are mind-blowingly effective.
So, it’s time to nosedive into that apron and baptise this delicious coconut Super 8 yoghurt recipe! And then say hello to the new and improved you.
1 block (200g) creamed coconut 1 & 1/4 cups (300ml) warmed coconut water 1/4 teaspoon vanilla bean extract 2 capsules Udo’s Choice Super 8
1Chop the coconut cream into small chunks. Tip into a high-speed blender, along with the coconut water and vanilla. Blend until sumptuously smooth. Leave to cool in a scrupulously clean jar for 10 minutes. Now open and add the contents of an Udo’s Choice Super 8 capsule. I use a plastic or wooden fork to stir it through.
2Cover with kitchen paper or a clean muslin and an elastic band. I keep mine on the warm kitchen counter draped with muslin for 24 hours before tasting and refrigerating. You could leave yours in the airing press to achieve similar results – you’re aiming for 26°C. If it’s too warm, 24 hours could be plenty of time to let the culture multiply. It should taste refreshingly tart, as natural yoghurt does. Every six hours, I whisk it to ensure consistency and to prevent it from splitting.
3When you achieve your preferred level of tartness, refrigerate and gobble within seven days. We love serving cool creamy clouds of this yoghurt alongside buckwheat granola and chewy dates.
4 NaturalLife / Winter 2017
BODY OF EVIDENCE
Want to know the hottest new workouts for the new year? Charlene Black shares her thoughts on the official top five for 2017.
Every year the American College of Sports Medicine generates a global report on upcoming fitness trends by surveying 1,800 fitness professionals across the globe. Out of the 42 potential trends identified, here’s the official Top Five for 2017 and my thoughts on each:
1 Wearable Technology With such a wide range of wearable tech on the market, it’s hard to pin this category down. Whilst heart rate monitors and GPS tracking can be excellent for ensuring heart rate zones and monitoring progression, much tech is currently too focused on counting steps taken daily. In my experience, too many people cheat their way through their daily step requirements. Having said that, when used properly, it can be a very useful metric for increasing overall daily energy output with walking, which is fab for your health.
2 Bodyweight Training Being able to train any time, anywhere is key to the success of bodyweight work, and I love that it removes boundaries to training that
people can use as excuses. Whilst the lack of larger amounts of resistance will make leg training more difficult (advanced trainers can perform some very tough lower body movements), the functional strength bodyweight work can give you is quite unique, and great for longevity of joints.
3 High Intensity Interval Training (HIIT) There’s nothing like a bit of HIIT to get the body moving and the blood pumping! When performed properly, the muscle stimulation and post-exercise fat burn make HIIT a fantastic tool for those wanting to shift stubborn body fat. Make sure you get the work:rest ratio in the ‘severe’ end by pushing for all your life for 10 seconds, and recovering the next 50.
4 Educated, Certified & Experienced Fitness Professionals A personal trainer is an excellent way to learn how to work out properly. All too often people pick up terrible gym habits, often prompted by friends, online information from poor quality sources, or simply ‘the
big guy at the gym’. It is far easier to build a solid plan for a complete gym newcomer than it is to rectify muscular imbalances, and tendon/joint damage caused by reckless information. Train smart and stay healthy guys!
5 Strength Training Coming in at number five is my favourite: pick something heavy up, and put it down. Whilst there is a lot more to it than that, the fundamental benefits of lifting weights are hard to escape – increased bone density, better physical strength, higher metabolic rate, more energy, improved sleep… the list goes on. If you identify yourself as a ‘cardio bunny’, then you are missing out on so much more than you realise!
By the time you read this, 2016 will be but a distant memory (even if the hangover isn’t). Despite this, it’s resolution time and I hope one of these trends has made it onto your 2017 fitness list. A very happy (and healthy) new year to you!
Winter 2017 / NaturalLife 5
We’ve all heard of menopause, but how familiar are you with perimenopause? Lorraine Keane talks exclusively to Natural Life about the period in every woman’s life that needs to be discussed and addressed.
While we’ve all heard of menopause, not a lot is known about the time that precedes this midlife rite of passage – perimenopause. If you think it’s just a wave of weird periods before the real hot-flashy deal hits, think again. In perimenopause, which usually begins in your 40s (but can start as early as your late 30s), you can suffer from depression, anxiety, rage, heavy periods, hot flushes, exhaustion, insomnia, forgetfulness and migraines.
Do some of these symptoms sound awfully familiar? They did for television star Lorraine Keane who dismissed them for years before realising she needed to “take action” and make changes. Here, she openly and honestly shares her story...
When did you first start to notice the symptoms of perimenopause? Looking back now, I probably started noticing changes about three years ago, but I never thought it could be anything to do with menopause or, in my case, perimenopause. I just accepted the symptoms as part of my life as a busy working mum. What were the symptoms? Mostly disrupted sleep, followed by tiredness, naturally. Also irritability, a decreased sex drive and sore joints. Apart from the physical and psychological changes, how were you feeling emotionally? I think I was disappointed in myself for feeling low because I know I have every reason to be happy.
6 NaturalLife / Winter 2017
What are some other effects women might suffer during this time? There are lots of different symptoms to look out for: headaches, depression, poor memory, confusion, mood swings, anxiety, a sense of loss or feelings of grief. And that’s just your mind. Your body can suffer from night sweats, hot flushes, irregular periods, heavy bleeding, vaginal dryness, bladder problems and low libido. How long can it last? Perimenopause happens when your fertility starts decreasing because of irregular hormonal activity, so it can start as early as your late 30s and last about five to 10 years. Do you think perimenopause is known about or understood by Irish women? No, we really don’t know enough about it. We don’t realise how early it starts, we don’t look out for the signs and, therefore, we don’t get the help we need and deserve to cope with it and relieve the symptoms. I’m sure there are lots of women out there who don’t even know it exists. Is there a confusion between perimenopause and menopause? When people hear anything about menopause, all they hear is “hot flushes”, which is just one of the symptoms that doesn’t affect everyone. Perimenopause is a milder, more gradual process and therefore it can be easily overlooked or ignored. However, there is help in the form of Cleanmarine MenoMin which has genuinely made me feel better in myself and much more balanced. Sorting out my sleeping patterns has been key to me feeling like me again. Do you think we need to talk about it more? Yes! We need to talk more to help and inform each other and ultimately improve our quality of life. That’s why I’m so happy to be having this conversation. Menopause is a natural part of a woman’s life – it will happen to us all – so let’s talk about it, share and then maybe it won’t be so bad. The more we talk about it, the more we will benefit. What are the first steps to helping with perimenopause? Be aware of the symptoms and ‘take action’ if you need to. Don’t just accept it and struggle through. How has Cleanmarine MenoMin helped you? It’s helped in so many ways. I feel more balanced, I’m sleeping better and therefore everything else slots back into place where it should be. It’s also nice to know (as a bonus) that all the ingredients in Cleanmarine MenoMin are important for my health, my bones and my wellbeing as a woman. They are benefiting my everyday health which is also great.
Dr Mary Ryan
The Second Spring
Dr Mary Ryan
discusses ways to manage menopause.
Menopause, or the “Second Spring” as it is known in China, will occur in the lifetime of every woman, usually between the ages of 50 and 53 years. It is the total cessation of periods, which can go on for three years, and is characterised by irregular periods (sometimes every six months), very heavy periods and severe sweating. The sweating is due to autonomic dysfunction that occurs due to the low oestrogen.
I advise all my patients to listen to their bodies during this time, and when they are tired they must rest. We plug in our mobile phones when they are in the red, but we must also do the same with ourselves.
There are a lot of natural supplements that have krill oil, which is a pure source of Omega 3 oil. The essential fatty acids in krill oil are easily absorbed and help with hormone imbalance at this time.
Isoflavones are also of huge benefit, as are B vitamins. Cleanmarine MenoMin has all the above ingredients and also contains vitamin D, which helps with the absorption of calcium.
Hormone replacement therapy is necessary for some patients with severe sweating, but we do not prescribe it to women with a family history of breast or uterine cancer.
Menopause is something all women should discuss and the stigma needs to go. Too many women struggled in the past and it was wrong and unnecessary. Women need to be educated on all the symptoms and listen to their bodies more. Their diets must improve and there are supplements that will help and, in some cases, prescribed medications are necessary.
Women are now living into their 90s, so after your menopause you have a second spring of 40 years. Embrace it, enjoy life and be healthy.
Dr Mary Ryan MB BCH BAO MA MD MRCP UK Consultant Endocrinologist and Senior Lecturer Barrington’s Hospital and University of Limerick.
Winter 2017 / NaturalLife 7
Want to take up the Little Black Dress
30-Day Challenge? Pick up your FREE planner in store or download it online
There’s no better time to get the body
you’ve always wanted, says Tara Rafferty.
Favourite little black dress feeling slightly snug… but in all the wrong places? We’ve got just the thing. Traditionally used in Scandinavia for its high acetic acid and OPC antioxidant
YOUR TOP FIVE WEIGHT-LOSS TIPS
1DEAR DIARY… Did you know keeping a food and drink diary can almost double your weight-loss success? That’s because it prevents you from mindlessly munching. Remember, if you bite it, you write it.
activity, apple cider naturally helps to curb appetite, reduce excess fluids and aid in the burning of fat. Convenient and easy-to-take Apple Cider Mega Strength 1000mg tablets provide all the benefits of liquid apple cider vinegar, but without
2A SQUAT A DAY When it comes to exercise, it’s really about quantity over quality. Experts recommend just 20 minutes a day – doing whatever it is you love – is enough to keep your weight down and your fitness levels up.
the strong taste. Simply take one daily with a glass of water at breakfast to support the breakdown of fat. New Nordic Apple Cider Mega is a natural formula of apple cider vinegar, dandelion and globe artichoke. Apple cider vinegar is made from fermenting fresh ripe
3START AS YOU MEAN TO GO ON Skipping breakfast? You’re doing your body a disservice. Have some eggs with wholegrain toast: a protein-packed meal will keep you feeling fuller for longer and less likely to snack before lunchtime.
apples. It contains many health-giving ingredients including vitamins, beta-carotene, pectin, and minerals such as potassium, magnesium, phosphorus and iron. Globe artichoke extract aids the
4DOUBLE ACT Enlist a gym buddy. When you have someone counting on you, you’re less likely to bail on a workout. So set a date and don’t be late!
breakdown of fats in the intestine and improves digestion, whilst dandelion helps maintain a healthy water balance. Chromium plays a role in the release of energy from cells and is involved in fat and glucose metabolism. Chromium may help maintain healthy blood sugar levels in the blood and therefore
5SUPPLEMENT TO BOOST SUCCESS Simply take one Apple Cider Mega Strength tablet daily, with a glass of water at breakfast, to support the breakdown of fat and maintain fluid balance. It’s that easy. Apple Cider is available in health stores, pharmacies and online at naturalife.ie
control appetite and cravings.
8 NaturalLife / Winter 2017
Nutritionist Sarah Brereton looks at ways to get lingering coughs to move on, once and for all.
Have you ever had a cough that lingers after your cold has passed and you just can’t
shake it off? Wouldn’t it be great to
get an Irish, natural cough syrup
that’s non-drowsy and
safe and effective
for all the family?
Many cough mixtures
on the market come with
endless questions on
whether your cough is dry
to antibiotics becoming
or chesty, phlegmy or not,
less effective”, David
if you require drowsy or non-drowsy medicine?
notes. All ingredients
New Irish Botanica
come from a GMP
Botanical Syrup has
arrived and all we need to know is
Practice) farm, and this means
that you’re over two years of age
treatment results are consistent
and you have a cough! Let us look
as product always comes from the
after it from here.
same farm. All herbs are tested for
A lingering cough can be a sign
purity and quality before being
that your body hasn’t quite cleared used. This gives the customer
a respiratory infection. This
assurance of the quality of the
botanical cough mixture can help
product and the care that goes into
the body’s immune system deal
Irish Botanica Herbs.
with this type of cough.
Also, to broaden its applications,
Developed by Medical Herbalist,
use this mixture for chronic
David Foley, in Donegal, it is
bronchitis. This mixture both
a perfectly tailored mixture
eases symptoms and supports
of herbs for soothing all
the immune system.
coughs. David developed
Another great tool in the
this synergistic blend due to
fight against coughs and colds
the prevalence of untreated
is Echinacea. Time and time
lingering coughs and colds
again, it’s shown that Echinacea
coming to his herbal clinic.
helps the body fight infection.
“Over the years I have
Not all Echinacea is created
seen a big increase in this
equal however, so choose Irish
type of cough, probably due
Botanica. It’s professionally
• 1 teaspoons fresh thyme leaves / freshly chopped ginger
• 1 cup (225ml) boiling water • Juice of 1 lemon • 2 teaspoons Manuka Health 100+
1. Place the thyme/ginger in a teapot and cover with boiling water.
2. Add the lemon juice and allow to cool for 3-4 minutes, then add Manuka Honey. Never add honey directly to boiling water as it will destroy the active ingredients.
3. Allow to sit for a further 2 minutes, then strain the tea before drinking.
formulated to the highest standard, and uses a full spectrum extract of Echinacea made from 100% E.purpurea root, specifically chosen as it is the most biologically active part of the Echinacea plant.
Do consult your GP if symptoms persist after one month.
Irish Botanica Botanical Syrup & Echinacea are available in health stores, pharmacies and irishbotanica.ie
Winter 2017 / NaturalLife 9
THE YOUNG ONES
TO LOOK AND FEEL YOUNGER
Want to turn back the clock or, at the very least, slow it down a little? It’s actually not as tricky as you think.
u can do this…
1Eating Brazil nuts is thought to decelerate the arrival of grey hair, while pistachios contain an antiinflammatory that strengthens skin.
2Avoid high-glycemic white foods like rice, pasta and bread. A new study has shown they trigger the body to produce insulin, which causes age-accelerating inflammation.
3Sorbitol, which gives grapes, berries, plums and pears their sweetness, is a humectant; a substance that attracts water when applied to the skin, helping it absorb and retain moisture.
4Exercising will help circulate more nutrients and oxygen to your skin to make you look more radiant. Ensure your joints are up to the task by reducing inflammation. The essential fatty acids in Udo’s Oil may help to lubricate the soft tissue around the bones and improve joint pain.
5Get your full eight hours of sleep every night. You’ll reduce dark circles, perk up skin, and improve your mood. In fact, studies have shown that those who claim to get by on five hours of sleep a night age more quickly than if they were getting eight.
6Having sex three times a week makes women look up to 10 years younger. (A Royal Edinburgh Hospital study proved it.)
7A new study published in the Journal of Food Science found that edible flowers are rich in age-defying antioxidants like gallic acid and rutin.
8Load up on colourful vegetables that fight swelling and redness in the skin. A recent study showed that those who eat more green and yellow vegetables have fewer wrinkles, especially crow’s feet, around the eyes.
9Wear SPF every day. A 2013 study in the Annals of Internal Medicine found that people who applied SPF three or four days a week were less likely to suffer from skin ageing.
compared to those who applied it at their discretion.
10Vitamin C is essential for your body to make collagen, the protein that keeps skin firm and elastic. Studies recommend eating C-rich foods, such as strawberries.
11Keep an eye on your stress levels. It leads to inflammatory processes in skin that can exacerbate conditions like psoriasis, acne and eczema, says a report in the journal Seminars in Cutaneous Medicine and Surgery.
12Salmon and other oily fish are rich in DMAE (dimethylaminoethanol), a compound that is one of the must-have ingredients in expensive “mature” skin creams.
13Steam your veggies! According to the new book Your Skin, Younger, eating vegetables cooked at high heat without water (think roasting, grilling or frying) can cause inflammation, increasing the rate of ageing.
Winter 2017 / NaturalLife 11
Looking for a natural, intensive cream for use on dry, itchy skin that’s suitable for all the family? We’ve got just the thing.
W hen it comes to problematic skin (no matter what your age), finding the right intensive cream, and then incorporating a good skincare regime into your daily routine, can prevent certain conditions developing and can even reduce steroid use in those with eczema-prone skin.
Some of us are more susceptible to developing conditions than others due to a lack of filaggrin in our skin. The word filaggrin comes from filament aggregating protein – it’s a barrier protein and works like a layer of cling film for the skin. Without this important layer, skin becomes leaky and protection is lost.
So how can you help leaky skin to build and/or restore this protective barrier? With a natural, quality emollient (which is a non-cosmetic moisturiser) you can reduce the number of eczema flares, and stop irritants and allergens, which can trigger eczema flares. Also, the correct use of emollients can reduce the need for topical corticosteroids.
Know your ingredients
What do you need to look out for when choosing an emollient? Avoid known irritants and choose as natural a product as possible. You can do this by checking for SLS – Sodium Lauryl Sulfate – plus nut and petroleum-based ingredients, which can irritate the skin further.
DID YOU KNOW? Applying an emollient to a child’s skin every day in the first year of their life can reduce their chance of
developing eczema by up to 50%!
It’s all in the application
Once you’ve found the perfect intensive cream, it’s time to use it correctly. Develop a routine that suits your skin type and condition, and prioritise it as part of your daily skincare regime. Do this with regular application, and invest in a quality, natural emollient, like Suvex Soothe, to prevent conditions developing.
Skin loves Suvex
Suvex Soothe is natural intensive emollient cream, made from plant-sourced ingredients. The naturally soothing and cooling ingredients in Suvex Soothe allow the skin to breathe while intensively moisturising the skin. The 100% plant-sourced ingredients in Suvex Soothe are naturally suitable for dry, itchy and eczema-prone skin and steroid-free. Ethically-sourced Cupuaçu butter, shea butter, rosehip oil, rice bran oil, aloe vera, brown kelp and olive extract combine to help soothe, moisturise and protect problematic skin. In a recent skin test study on people with eczemaprone skin, it was revealed that
regular use of Suvex Soothe increased skin hydration and smoothness significantly in just two weeks! Plus, skin redness and roughness were reduced in eczema-prone skin. And 82% of skin test participants would change from their current emollient to Suvex Soothe. For more information visit suvexsoothe.com
12 NaturalLife / Winter 2017
G rowing up, I suffered PMS every month like clockwork. I would get the works: mood swings and food cravings which resulted in or, at the very least, made a significant contribution to aggressive breakouts that would generally leave scarring. Agonising abdominal cramps, piercing headaches and everything in between. To make matters worse, I hated taking medication to combat these symptoms, so to avoid feeling like a walking painkiller, I would often suffer for days or concede defeat, cancel plans and curl up in agony.
I had just about accepted that this is the way it would be until menopause, so I did the math; losing up to three days per month to PMS could cost me eight years of my life! It was that stark realisation that made me take action to find a simple, natural solution to this common female problem. I figured there just had to be another way to get these symptoms under control. With just a little research, I came across Cleanmarine for Women and instantly thought there had to be a loophole. On paper this product was everything I was looking for: convenient, natural, healthy and focused on regulating the hormonal activity around PMS.
I was leaving for New York the following day and decided I would start to take Cleanmarine For Women once I got home as a trial to see if it really did what it promised. Well maybe it was a sign to take action, but on that very holiday I had my worst EVER encounter with PMS. It resulted in me curled up in the foetal position on the floor of a Starbuck’s, FaceTiming my mam in floods of tears, as my poor friend frantically searched the streets for a store or pharmacy selling nuclear-grade painkillers. That was the last straw for me.
When I got home I bought a box of Cleanmarine for Women:
it has 60 capsules, which would last me for one month. It was so convenient and became such a simple part of my morning routine, that as soon as the box ran out, I found myself buying another without a thought.
Two weeks into that second box was when I distinctly remember noticing the change. My skin was so clear and glowing, I hadn’t spent any days in bed, taken any painkillers or eaten any Nutella from the jar! It’s just over a year now that I have been taking Cleanmarine For Women and so far I saved myself 108 or so bad days and changed them into perfectly good, productive ones. I really can’t put a value on that!
MYPMS STORY Daniella Moyles reveals how Cleanmarine
For Women has changed her life.
WSipnrtienrg22001176/| NaturalLife 137
Soup du jour
The ultimate winter soup recipe that’s both delicious and nutritious, courtesy of Maggie Lynch.
Coconut, Chilli & Lime Cream
200ml coconut milk 1/8 teaspoon garlic, finely crushed Juice of 1 lime ½ red chilli, deseeded, shredded 1 tablespoon coriander, chopped Sea salt and crushed peppercorns Pinch of coconut sugar
Broccoli & Spinach Soup with Coconut, Chilli & Lime Cream
3 tablespoons coconut oil, olive oil or butter 10g garlic, finely chopped (1-2 cloves) 230g onion, finely diced
1 To make the coconut, chilli and lime cream, lightly whisk all ingredients together in a small bowl and set aside until required. 2 Heat a large saucepan, add butter or oil, then garlic, and cook for 30 seconds to 1 minute, stirring to prevent garlic burning. Add the onion, leek, celery and broccoli stalk and cook until soft – about 8 minutes. 3 Add the stock, bring to boil and reduce to simmer. Add the broccoli florets and gently simmer for 8-10 minutes, until broccoli is tender, then add spinach leaves and simmer for 1 minute until wilted. Season with salt and pepper. 4 Transfer to a liquidiser and blend to smooth in batches. Return pureed soup to pot and add more stock or water for a thinner consistency, if desired. Return to a low simmer before serving.
The Irish Institute of Nutrition & Health (IINH), Bray, Co Wicklow
has pioneered nutrition education in Ireland since 2002. We
were the first college to train Health Coaches and Nutritional
Therapists, both with internationally
recognised qualifications. These are
part-time courses studied in class or by
blended learning (online with optional
attendance). From 2016, our Nutritional
Therapy graduates can fast-track to
complete a BSc (Hons) in Nutritional
Science within two years, via an online
study programme with a prestigious UK college (CNELM.co.uk), validated by Middlesex University.
The college recently added yet another ‘first’ – a dedicated cooking school. Our Taste Health kitchen is where Maggie Lynch, IINH Director of Cooking, prepares all the recipes for each issue of Natural Life! Dominic Galvin, Director of Naturalife Health: “We have recruited a number of IINH graduates to work in our company in a variety of roles. We have found their level of knowledge and enthusiasm for nutrition and natural health to be extremely high. All of them are an asset to our company and we will continue to use IINH as our first port of call for recruitment.” For information on our BTEC Advanced Diploma in Nutrition and Health Coaching, and Diploma in Nutritional Science and Therapeutics, please visit www.iinh.net, FB, or call the IINH office on Tel: (01) 272 3003, to receive a brochure.
14 NaturalLife / Winter 2017
YOUR HEALTH QUESTIONS ANSWERED.
Email your questions to firstname.lastname@example.org. Please note, that we reserve the right to edit or shorten questions. Natural Life and our experts cannot reply individually to your questions.
Q. During winter my eyes are really dry – what causes this? Is there anything I can do to help with this? A. There are two main causes of dry-eye syndrome. One is where the tear production mechanism is not functioning correctly. The other, called ‘evaporative dry eye’, is where the protective lipid layer over the surface of the tear duct has become unstable. Around 80% of dry eyes are caused by this evaporative dry-eye syndrome: the lipid layer has become deficient or disturbed, allowing the tear layer to evaporate and irritation to
occur. Here are some eye health tips that can help: • Block the sun Wear genuine UV screening
sunglasses whenever you feel the need to squint. • Stay hydrated Keeping your fluids topped up helps keep the aqueous layer of your eye in good condition. • Eat well Vegetables and berries provide vitamins and antioxidants, which reduce damage. Essential fatty acids from seeds like flax help reduce inflammation, and reduce dry-eye incidence. • Stop smoking Smoking damage penetrates every cell in your body.
Additionally, I recommend using a natural eye drop or spray daily to lubricate the eyes in order to reduce dryness and irritation. The unique property of Eye Logic is the incorporation of the phospholipid phosphatidylcholine, in the form of liposomes, which are tiny lipid globules held in suspension. Phosphatidylcholine is the most common phospholipid in natural tears.
Q. I have picked up a run of sore throats this winter – what can I do in terms of diet to stop this? A. MGO Manuka Honey is one of the most powerful natural substances you can find to help combat bugs this winter. Not only does it taste great, it’s wonderfully soothing. Take one to two teaspoons of MGO Manuka Honey daily throughout the cold and flu season and make sure you choose at least MGO 100 strength. You can take it directly off the spoon, in food, or in liquid. Why not try dissolving two dessert spoons in warm water. Just make sure the water is not boiling as this will destroy the active MGO properties. For an extra boost, add a slice of lemon, a chunk of fresh ginger and a small clove of fresh garlic. Garlic and ginger both have natural antiviral properties. This is a lovely soothing way to take MGO Manuka Honey – perfect for when you are feeling under the weather.
Last issue we ran an Udo’s Choice Children’s Blend colouring competition and we were amazed by the incredibly high standard of all the entrants. The winners all received a €50 Smyths voucher, Udo’s Choice Children’s Blend, plus a winner’s certificate, and the runners-up received a Highly Commended Cert and Udo’s Choice Children’s Blend. The winners are: Aimee (7), Laois; joint winners, Caoimhe (7) & Doireann (9), Cork; Billy, (11), Wexford; Alice (7), Roscommon; joint winners, Sarah (8) & Sean (10), Tipperary. The runners-up are: Alanna (6), Dublin; Imran (10), Cork; Joseph (10), Dublin, Elenour (6), Leitrim; Leon (6), Galway.
Winter 2017 / NaturalLife 15