1. food and drink
2. food
3. grains and pasta

L O N D O N
r ee!
Take me – I’m F
I S S UE 3 – S P R I NG 2 0 1 5
IN THIS ISSUE...
MUD RUNNING!
THE THRILLING ENDURANCE
CRAZE SWEEPING THE NATION
Nutrition Special
rAW EATING, the paleo diet,
AND GOING GLUTEN FREE
Effective
pms treatment
tailored to you
hypnobirthing
The route to a calm & stress-free labour?
OVER £450 WORTH OF PRIZES inside UP FOR GRABS
welcomE
protect yourself from
electromagnetic radiation
to
Spring is here at last! Blue
skies are breaking through
and we’ll soon be getting
rid of that scarf and hat
for another year. And new
beginnings of spring are
the perfect time to embark
on a new healthy lifestyle.
This issue, we bring you
ME
information and advice on
various different nutritional
regimes – raw eating, the Paleo diet and going
gluten-free. What does all this mean and what could
it do for you?
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This Season...
I N LO N D O N
4-5 Spring health
Spring reflections, and top foods this spring.
6-7 Simply Rawsome
my H E A L T H and i
more energy greater concentration better sleep
fewer headaches a sense of calm a cooler head
www.energydots.co.uk
iS Phealth
R I N G 2 01 5
i
i health
For those wanting an adrenaline fuelled endurance
activity, a mud running obstacle course could be for
you! Our ‘novice turned addict’ gives you a first hand
account on what the experience is really like.
i
We also look at natural PMS remedies tailored to you,
and discover the world of hypnobirthing. Should this
be the way forward for women giving birth?
i health
All this and more makes up our latest issue, so spring
in to action this season, and do something positive for
yourself. Wishing you a happy, healthy spring from all
of us at ihealth magazine.
Jacqueline, Editor
Say hello!
i health
www.ihealthmagazine.co.uk
hi@ihealthmagazine.co.uk
01702 474097
07514 561247
@ihealthmag
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Is eating raw a fad diet or is it here to stay?
8 Spring recipe
Vanilla Omega Shake
10-13 Energy and endurance
Mud running obstacle courses –
Britain’s thrilling endurance craze, and must
have’s for energy, endurance and fitness.
14-18 Gluten intolerance
What is it and could it be affecting you?
19 Competitions
Over £450 worth prizes up for grabs!
20-21 should we go paleo?
An insight into the Paleo diet and why it’s
so popular.
22-23 Curry is good for you!
The incredible benefits of Indian food.
24-27 Pregnancy
Is hypnobirthing the route to a calm and
stress-free labour? And beautiful items to help
you look after yourself and your bump.
28-31 Managing PMS
Natural remedies for PMS – tailored to
your symptoms.
32-33 springtime beauty
This season’s sumptuous beauty must-haves.
34 Osteopathy
What is it and how could it help you?
With special thanks to...
Simon Lewis, Tanya Artus, Hannah Smith, Eve
Gilmore, Jolanta Grossman, Rose and Tamara
(Loving Healthy), Keri Jarvis, Ayshe Ibrahim.
spring
Spring
Spring
top foods this Spring
asparagus
The appearance of this vegetable in the UK truly signifies the beginning of spring,
and brings with it a whole host of powerful attributes. Asparagus is nutrient rich, and
includes vitamins A, C, E, and K, folate and chromium (helping metabolise carbohydrates
and stabilise blood sugar). Asparagus is also a great source of glutathione, which helps
detoxify harmful free radicals, aiding protection against some forms of cancer. There is also
preliminary research to suggest that asparagus may actually slow the aging process by
neutralising cell-damaging free-radicals.
r e f l e c t i o ns
The seas on of Spring is u p on us, w ith every thing i n n at u r e awa k e ni ng a nd co m i ng a l i ve...
The sun is gaining strength, the days are getting longer
and warmer, and everywhere there is evidence of life’s
ability to regenerate once more. This is the balance of
light and dark, the balance of the Sun’s active energy
and the Moon’s receptive energy, the balance of the
inner and outer self, and perfect time to introduce Yoga
and meditation into your daily life.
• Chew-Chew-Chew!
• Sip warm water with each meal.
• Avoid preservatives, colourings and flavour enhances
in your food (read the labels).
• Avoid white bread, white rice and white pasta.
• Restrict salt and sugar.
• Avoid stimulants.
Yoga is a beautiful practice for the spring because it’s
emotionally and physically detoxifying. The philosophy
of Yoga is so deep and profound, that it can bring
balance and harmony on every level and a discovery of
inner peace. Practicing breath of fire is detoxifying for
both mind and body. It is done by pumping the navel
point in and out while breathing rapidly through the
nose with the mouth closed. It releases toxins and
deposits from the lungs, mucous linings, blood vessel
and other cells. It expands the lung capacity and
increases vital strength, which will help with the feeling
of sluggishness and heaviness we often experience
after long winter. Practicing twists will encourage the
flow of oxygenated blood, while eliminating toxins and
metabolic waste products. The liver, kidneys, stomach,
pancreas and spleen are all believed to benefit. Twisting
poses can also help reduce abdominal bloating and
digestive discomfort. If you want to detoxify your body for the next 3-4 weeks,
during the day, drink 1 litre of the lemon and honey
drink by mixing 2-3 tablespoons of honey with the juice
of one lemon in 1 litre of water. In the evening, drink ½
litre of vegetable juice, prepared by juicing two carrots,
one stalk of celery, one small cucumber, a handful of
fresh mint and a small piece of ginger with a small
amount of warm water. You may add different vegetables
like asparagus, curly kale and avocado.
According to the ancient science of Ayurveda, allergies
are aggravated by the build-up of excess toxins (ama)
in the body. Spring cleaning can be very helpful at this
time of the year and detoxifying the liver is the first
step towards rejuvenation, healing, and weight loss. To
awaken your digestive system, drink a hot glass of water
with half squeezed lemon first thing in the morning.
Eat simple and small meals – fruits are the easiest
and fastest food to digest and should always be eaten
separately from proteins, grains and vegetables. They
should always be eaten before meals not after. All
vegetables can be combined with one another as well as
with proteins. Other detox tips:
i health
spinach
The main reason people associate spinach with health is for the abundance of iron contained
in its rich green leaves. And for good reason. Iron is extremely important in the function of red
blood cells, helping carry oxygen to all body cells, and is needed to produce energy. Spinach is
also packed full of vitamin K, vitamin A, vitamin C and folic acid and is also a great source of
vitamin B2, magnesium and manganese. Vitamin K is extremely important for healthy bones, and
spinach has a greater vitamin K content than almost all other vegetables (broccoli, kale,and green
cabbage also being amongst the highest).
rhubarb
This under-used fruit comes into abundance in spring, and provides impressive benefits. It is
a rich source of calcium, essential for bone health and especially important to those following a
dairy-free diet. It is also a really good source of lutein, which is a compound that helps to keep
skin and eyes healthy and helps eradicate dangerous free-radicals. Although not quite as much as
spinach, it is also a great source of vitamin K, and rhubarb contains powerful
anti-oxidant compounds which are also responsible for its distinctive colour.
Feeding yourself with healthy foods is like doing yoga
off the mat: Each choice of what and how to feed
ourselves is an opportunity to practice awareness,
compassion, and self-love.
Rest and relaxation are necessary to maintain health
and balance. Treat yourself once in a fortnight to Indian
head massage, Thai foot massage or a body massage.
Getting enough sleep is essential for the health of your
immune system. Take time to slow down and get into
the activities you enjoy. It’s the perfect time of year to
be outdoors.
chocolate
We couldn’t go through the Easter season and not mention chocolate! Quality dark chocolate
with a high cocoa content (not the milky, sugar laden kind), is actually good for you. It’s loaded
with minerals and contains a fair amount of fibre. Cocoa beans are also one of the highest
scoring foods on the ORAC (a scale measuring antioxidant activity of foods).
Be careful to watch the sugar content though!
Change helps sleeping aspects of us awaken, and we
become inspired! When we introduce newness into our
routine, new energy becomes available.
Go with the flow, accept the gift that each day brings
and allow yourself to open to the energy of breath, as it
awakens your inner vitality, this in turn will bring change
and healing as we move gracefully into the light.
Jolanta Grossman –
Yoga, Yoga Therapy, Holistic Beauty Therapies, (BWY dip, CBT-I). Owner of
Golden Path Yoga and Holistic TherapiesOwner of Leilani Hair & Beauty Ltd.
07810315186 | jolantayoga@hotmail.com | www.jolanta-yoga.co.uk
4
new potatoes
A fantastic accompaniment to dishes this spring, new potatoes are packed full of nutrients
including vitamin B1 (thiamin) for energy release and vitamin C, to ward off infection. Potatoes
are also high in potassium, a key electrolyte, which is used by the whole body to function
properly, and the skins (in particular), are full of fibre. Contrary to popular belief, potatoes do
not cause you to be overweight! It is how we cook potatoes that is the important thing and, as
new potatoes are regularly boiled or steamed, this makes them a super healthy choice.
Other top health foods abundant this season
Lettuce, purple sprouting broccoli, radishes, red onion, peppers, cucumber, grapefruit, pomegranate.
Wild Nordic super berries enter the UK health food market
Finnberry has revealed the first of a range of new and exciting
products launched into UK health food market – wild Finnish super
berry powders and dried berries. Nordic wild berries are relatively
unknown in this country but their exceptional nutritional value has
been widely researched. They offer incredible antioxidant protection
against the free radical damage – an excellent addition to anyone’s
diet. The heroes of the Nordic wild super berry range are the wild, handpicked bilberry and lingonberry, and each berry
is exceptionally high in nutritional value, with superior vitamin and nutrient content compared to cultivated berries,
yet easy to eat as a part of any meal. Find them at www.finnberry.co.uk and Amazon.
promotion
i health
5
S i m p l y Rawsome
Is ea t i n g r aw a fa d d i e t o r i s i t h e r e t o s t a y ?
Anyone ‘living raw’ are usually cheerleaders for the
lifestyle, but are foods better raw or cooked? What
actually happens during the cooking process and should
we all ditch our cookers in place of dehydrators?
A raw vegan food diet is based on the belief that the
most healthful food for the body is uncooked. It involves
an increase in the number of fruits and vegetables, as
well as seeds, nuts, grains and beans (mostly sprouted). A
food is considered raw if it is uncooked or “prepared” up
to 40 degrees centigrade.
Advantages of Going Raw:
When compared to a typical Western diet, the raw diet
contains fewer trans fats, saturated fat, sodium and sugar,
and can be higher in magnesium, folate, fibre, and many
health-promoting antioxidants. Translated into real life
this could mean:
• Tons more energy • Clearer skin • Weight loss
• Reduced risk of heart disease, diabetes, and cancer.
Eating food raw preserves plant enzymes, which drive
biological processes such as aiding digestion, reducing
inflammation and can even slow down the premature
ageing process (yes please!). Case in point: sulforaphanes,
the cancer-fighting compounds in broccoli, are reduced
when broccoli is cooked. Certain vitamins, such as vitamin
C and folate are also destroyed by heat. In short: When you
cook it, you kill it.
Then there is sprouting, a common practice with raw
foodies. Sprouting raw nuts, seeds, beans and grains
dramatically multiplies their nutritional profile and is one
of the quickest, easiest ways to pack many nutrients into
your body in just one handful.
But is cooking food all that bad?
Cooking does have its advantages. As nutritionists, we
advocate increasing the variety of healthy foods in
one’s diet – something that cooking can allow us to do.
For instance, the digestibility of some vegetables and
legumes are greatly improved when cooked, making
it easier for you to get your 5-a-day, which especially
useful for people who have difficultly digesting too much
fibre. In addition, kidney beans and soya beans can’t
be sprouted because they are toxic when they are raw.
Cooked and chilled however, these beans make a mean
addition to any salad or mezze dish.
Heat can also increase the bioavilability and absorption
of the micronutrients beta-carotene and lycopene, as it
breaks down the cell walls so that our bodies can access
the nutrients more easily. Beta-carotene gives fruits
i health
delicious
nutritious
and veggies their red, orange, yellow and green pigments
(think sweet potatoes, carrots, broccoli…), and are powerful
antioxidants, protecting against various cancers, and can
even provide internal protection against sunburn. Lycopene,
the red pigment in foods, can increase as much as two
and half times in cooked foods – the reason why cooked
tomatoes can claim even more cancer-fighting properties
than their raw counterparts.
Organic, Fairtrade, raw superfood from the village of Varganza near Samarkand in Uzbekistan.
A 100g serving of pomegranate seeds provide 12% of the Daily Value (DV) for vitamin C and
16% DV for vitamin K, and contains polyphenols, such as ellagitannins and flavonoids.
When you purchase a packet of Pearls of Samarkand Fairtrade pomegranates, you look
after your body as well as help these less fortunate people.
www.fairtrade.net/meet-the-producers-details+M54240f6166d.html
Pearls of Samarkand – sour cherries
Organic, Fairtrade and raw. These Pearls of Samarkand sour cherries grow in
the Samarkand region of Uzbekistan. They are pitted to remove the stone then
sun-dried and packed in a modified atmosphere– nothing else is added to these
sour cherries, making them a unique snack. Try the sweet cherries too, both rich
in antioxidant flavonoids.
in the kitchen. To keep it simple, you don’t need daily
variation. Pick 3 – 5 different recipes a week for the main
component of main meals. Boring? Heck no! The food can
be so fresh and delicious, you will want every last bite.
2. Liquid love affair. Try to have a fresh green juice or
3. Make ‘preparation’ your middle name. Make daily menu
plans, stock your fridge/pantry, and keep yummy raw
snacks on hand so your not famished and eat everything
in sight.
4. Missing your chocolate fix? Save room for dessert as
raw chocolate is a powerhouse of nutrition and contains
over 300 active chemical compounds, which are usually
dramatically reduced in normal chocolate processing.
d e l ig h t s
Pearls of Samarkand – Pomegranates
Loving Healthy’s Top 5 Tips For Going Raw
1. Variation: Going raw can encourage great creativity
a nice big alkalizing smoothie often. It will give your
digestion a break, give you energy, gets the greens in, and
it’s EASY.
Rawlicious
We all know that chocolate makes you feel good. Lovechock is lovingly made by
hand from the best organic, raw cacao from Ecuador. Instead of being roasted, the
beans are cold ground, which is why Lovechock is a natural source of flavonoids and
‘love chemicals’: goodies that make you feel happy and loving. Lovechock bars are a
delicious snack and the 40g size is perfect to take along with you. Each beautifully
wrapped Lovechock bar is a sumptuous gift in itself, either for a special person, or for
your own self-indulgence. The New Cherry Chili flavour is an extravagant spicy dark
chocolate with sweet fruits which will surprise you! www.lovechock.com
The raw food diet has many nutritional perks if you ensure
you eat a vast variety of healthy foods together with a
tailored supplement regime. However, for some folk eating
100% raw can be big commitment, is time consuming,
expensive, and some find it to be anti-social.
For the majority of us however, a mix of raw and cooked
food is ideal. This way, you can steal some nutritional
nuggets from the raw food movement and avoid lengthy
cooking times, deep frying and excessive boiling. Juice your
veggies that aren’t as palatable raw and lightly steam or
sauté your colourful veggies to boost beta-carotene and
lycopene so that they become nutritional powerhouses. Oh,
and get sprouting!
Eating raw
LovechocK
The Verdict:
RAW Chi
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Immune boosting. Renee has considered our daily challenges from Blood Pressure, Weight
Control Hormones, Gluten Intolerance, Dairy Intolerance and created a stress free solution to nutrition.
Purchase at www.rawchifood.com For 10% discount, use code, “Healthy”
5. Find a community. Find people who value the same
lifestyle to keep you motivated. If you can’t find anyone
locally, reach out to cyberspace, blogs, forums, and social
networking to keep excited and on track.
Rose and Tamara are Nutritional Therapists who founded Loving Healthy to show people
how to overcome health concerns through specialised nutrition. To book a 1-1 nutritional
consultation and to join their mailing list, visit their website www.lovinghealthy.co.uk
6
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7
spring recipe
treat
yourself
Vanilla Omega
s h a k e
About purple balance
ingredients
3 bananas (1-2 frozen)
1 tbsp ​Purple Balance R
​ aw
Omega ​Protein ​
1 tsp vanilla powder
2 tsp lucuma powder
1 tbsp coconut palm sugar
400 ml almond or coconut milk
method
Blend all ingredients in a high
speed blender, and that’s it!
If you don’t have frozen
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Drink! A delicious indulgence
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i health
COURT E SY O F
PURPLE BALANCE
chase
Purple Balance’s amazingly nutritious
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The aim of Purple Balance is to give
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muddy Marvellous!
b ri t a in ’ s t h ri l l ing e nd u r a n c e c r a z e
‘‘
Wherever you go, everyone is talking about it – our nation is well and truly hooked on the muddy fitness craze that
not only tests stamina, endurance and pushes your body to its limit, but gives you an incredibly overwhelming sense
of achievement, and above all is ***** good fun! Hannah Smith tells us about her experience of an ultimate muddy
obstacle course...
If you would have told me being up to my neck
in mud on a cold November morning would be
enjoyable, I would not have believed you! But how
wrong was I?
I train three times a week at bootcamp with Club
One Hundred in Leigh-on-Sea, Essex, which is owned
by four passionate, enthusiastic and supportive
personal trainers. I started with them after having
my second daughter and wanted a personal fitness
regime tailored to me. I embarked on quite a
transformation, losing a fair bit of weight and getting
quite fit. Matt, Mark, Darryl, Gareth and their team
are always looking for new ways to motivate and
encourage their clients, so made a few suggestions
about doing a Mud Run.
I nervously agreed to take part in the nuclear Fallout
8K Race in November. So I started to reading up
on their previous events. They say to expect BIG
obstacles and relentless mud and with this particular
race, hypothermia is not uncommon. They even
advise duck taping your trainers on so as not to lose
them in the mud. Sounded great!
We were a team of ten or so, with varying levels of
fitness, and for weeks we discussed the mud, what to
wear – enough to keep warm but not too much as we’d
be wet and muddy – what were we thinking? And the
mud again! I really had no idea what to expect. So on
the rainy morning of Sunday 2nd November I headed
off to Nuclear Races HQ in Brentwood, my supportive
husband and two small girls in tow. To say I was nervous
was a total understatement. Thoughts of what was I
doing were setting in – really how muddy could it be?
My head and heart were racing. As we all met to register
there was lots of nervous laughter throughout the team,
but after a warm up and last minute tightening of laces
we were off in to the mud. The first obstacle I gingerly
approached was a ditch filled with very cold muddy
water, which actually wasn’t so bad and after that we
were off. I stayed with my Muddy Buddy Katy, one of
the PTs from Club One Hundred. I knew I’d need her
motivation and strength for pulling me out the mud if I
got stuck!
We didn’t really notice the cold, we were too busy
laughing and trying to stay upright. The obstacles
varied from muddy trenches (some just knee deep and
other smelly and bubbling up to your chest), to a zip
wire, death slide into water, climbing up walls of mud,
cargo nets – the list goes on and on and on! No two
obstacles were the same, and each posed a different
fitness
challenge. The camaraderie between fellow racers or ‘Nukers’ as they’re known was amazing. The course
marshals, and even the photographers were really helpful and friendly, giving a leg up or catching a hand to
pull us up a half pipe when needed. With every obstacle I felt a huge sense of pride and relief as I finished it,
only to run on further and find something else to challenge me. It was Brilliant!
I would say that this was the best event I have done in terms of testing my overall fitness and strength but I was
also determined not to let it beat me. We had so much fun and laughed a lot. It was great starting as a team but
to even go it alone would be just as good, as everyone is in the same muddy position.
There was so much mud! Mud like you have never seen before, but after a while I didn’t notice it, even if it did
take a good few days to wash it all away. I’m pretty hooked on these events now and have been researching
which ones to attempt next. The Club One Hundred Team and I are heading back to Nuclear Races in May for
Nuclear Rush, 12K this time and with a bigger team. Bring it on!
Nuclear races - the obstacles
‘‘
fitness
DEATH SLIDE – 20m high free fall slide into cold lake
RIVER RUN – WADE along river
AKILLA – CLIMB UP & OVER mid height inverted
wooden walls
RAT RUN – ClIMB, SQUEEZE, PULL, BALANCE over,
through, on top of pipes across deep ditch
#lovemud
Events take place on land over the Kelvedon Hatch Secret Nuclear Bunker, Brentwood, Essex.
For more information on obstacles, and upcoming race dates, visit www.nuclear-races.co.uk
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top athletes. ROCKTAPE can be used to treat a host of common
sports injuries, including; Runners Knee, Lower Back Pain, Shin
Splints, Tennis Elbow and many more. www.rocktape.net.
10
i health
i health
11
Fitness - Energy
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Your Energy?
As we embrace the digital world more and more, the
evidence is mounting on the effects of mobile phone
radiation on our health. Man-made electromagnetic
radiation is everywhere, and we have all heard the
reports in the news potentially linking this radiation
to serious conditions such as brain tumours. Lesser
known, but much more common symptoms of our
wireless world seem to be fatigue, insomnia, stress
and headaches.
There is now a scientifically tested device to protect
yourself from the effect of digital radiation...
The bars are hand-made and produced in small batches to ensure quality and
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A great tasting 100% natural energy drink that is Organic, Fairtrade, Vegetarian, Soil
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Fitness training
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Polar Loop heart rate monitor
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Cordyceps mushroom drink powder
Cordyceps is an all natural energy and testosterone booster that millions
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Crio Brü – Brewed Cocoa
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i health
13
food & Nutrition - gluten
gluten
Could
be affectingyou?
BLOATING, BRAIN FOG, EXHAUSTION, DIGESTIVE DISORDERS? YOU COULD BE GLUTEN INTOLERANT
You may be forgiven for thinking that the hype about gluten sensitivity is a fashionable fad, however, as a
Nutritional Therapist I have studied the evidence and found from my clinic experience that coeliac disease and
non-coeliac gluten sensitivity pose a significant health problem for an increasing number of people.
It was previously thought that gluten only affected the digestive system, however, it is now known that gluten
may cause a diverse range of health problems. Signs and symptoms of gluten sensitivity may include:
•Anaemia
•Mouth ulcers, sore tongue and mouth
•Indigestion, reflux, abdominal pain, bloating, diarrhoea, constipation
•Fatigue, weakness
•Infertility, miscarriage
•Anxiety, depression, schizophrenia, brain fog, mood swings, panic attacks
•Osteoporosis
•Autoimmune illnesses
In many of my clients I have seen all sorts of conditions – including
indigestion, reflux, IBS, dermatitis, urticaria (hives), eczema, psoriasis,
fatigue, thyroid imbalances and brain fog, clear or dramatically
improve on a gluten-free diet. Going gluten-free can also be the key
to losing weight for some people.
It is important to distinguish between coeliac disease and noncoeliac gluten sensitivity. Coeliac disease is an autoimmune
condition caused by a genetically determined, permanent
intolerance to gluten resulting in inflammatory damage to
the small intestine. It is a lifelong condition which requires
a totally gluten-free diet. However, there are also an increasing
number of people suffering from non-coeliac gluten sensitivity
which may be due to impaired digestion of gluten and which
may not be permanent if the gastrointestinal system is
supported and repaired. However, clinically I find that many
clients who remove gluten and feel dramatically better prefer
to remain gluten free. Coeliac disease and non-coeliac gluten
sensitivity can be a contributory factor in a wide range of
conditions, a few of which are explored in more detail opposite:
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i health
gluten - food & Nutrition
Gluten and the digestive system
There is now evidence that gluten causes inflammation
in the gut in every one of us, even in people who aren’t
gluten sensitive. For some people this isn’t a problem
as their bodies effectively repair the gut, however, for
other people the damage can not be repaired properly
and symptoms start to develop. The amount of gluten
consumed may be a significant factor – the inflammation
takes 3-4 hours to heal so if you are eating Weetabix for
breakfast, a sandwich for lunch, pasta for dinner and a
biscuit before bed your gut can end up in a constant state
of inflammation.
New research in the journal GUT revealed that the
presence of gluten sensitivity was 42.4% in people with
IBS, 29% in Crohn’s Disease, 25.3% in Ulcerative Colitis
and 18.3% for Gastrointestinal Reflux Disease. As coeliac
disease causes malabsorption, persistent anaemia of
unknown causes may also be an indication of coeliac
disease and should be checked out.
The effects of gluten on the digestive system can also
extend to the rest of the body, resulting for example
in autoimmune conditions. In addition to causing
inflammation, gluten activates zonulin, a substance which
makes the lining of the intestines more permeable. This
increased intestinal permeability, or leaky gut as it is often
called, allows undigested food and toxins to get into the
bloodstream leading to multiple food intolerances and
dramatically increasing the risk of autoimmune conditions
such as rheumatoid arthritis, ulcerative colitis, Crohn’s and
Hashimoto’s Thyroiditis. In fact, many experts now believe
that almost everyone with an autoimmune condition is
suffering from leaky gut and in some of those people
gluten may well be part of the problem.
that adherence to a gluten-free diet significantly
reduces the risk of miscarriage and supports a
successful pregnancy. The studies have been done on
women with coeliac disease rather than those with
non-coeliac gluten sensitivity, however, for women
trying to conceive who have a history of recurrent
miscarriage, coeliac testing or a gluten-free diet may be
beneficial.
The bone link
According to a study in the Archives of Internal
Medicine, due to the increased incidence of coeliac
disease in people with osteoporosis, everyone with
osteoporosis should be screened for coeliac disease.
The researchers also discovered that in the patients
with coeliac disease, a year on a gluten-free diet
significantly improved bone mineral density.
Cross-Reactive Foods:
Sometimes people with coeliac disease or non-coeliac
gluten sensitivity continue to experience symptoms
despite being gluten free. This may be due to sensitivity
to one or more cross-reactive foods including dairy,
soy, sesame, yeast, corn, coffee, rice, potato, oats and
others. This occurs because these foods provoke a
similar immune response in some people to gluten. For
example, about 50% of coeliac patients may experience
symptoms from eating casein in dairy.
Another reason for continuing symptoms in people
with coeliac disease or non-coeliac gluten sensitivity
despite a gluten-free diet is that the underlying
inflammation and permeability within the gut has not
been addressed. This is an area that we can help with as
Nutritional Therapists.
The Thyroid Connection
There is a particular link between gluten sensitivity
and autoimmune thyroid disease. Gluten has a similar
chemical make up to the tissue of the thyroid gland,
so in gluten sensitive people, the immune system
attacks gluten but it can also mistake the thyroid gland
for gluten which triggers the synthesis of antibodies
designed to attack the thyroid. Ideally, everyone with
thyroid antibodies should be tested for gluten intolerance
or do a gluten-free trial to ascertain whether the
antibodies decrease. I have seen an increasing number of
hypothyroid clients who have antibodies to their thyroid
gland and I would ideally recommend antibody testing for
everyone with hypothyroidism. Some GP’s are able to offer
this test but otherwise it can be arranged privately via
Nutritional Therapists such as myself.
Gluten-free alternatives:
Due to the increase in coeliac disease and gluten
sensitivity there are an abundance of gluten free
products on the market, some of which are much
healthier than others. Many people actually eat more
grains than they need so going gluten free can be
an opportunity to reduce grain intake, experiment
with other foods and clean up the diet. Gluten is also
hidden in many other foods such as sausages, sauces,
condiments, stock cubes, gravy, cakes, biscuits, cereals,
cereal bars and crisps to name a few so it is important
to read labels. Also, contrary to popular belief, couscous,
rye and spelt are not gluten free.
Gluten sensitivity, infertility and miscarriage
Whilst there are many possible reasons for infertility
or miscarriage, gluten sensitivity is worth considering,
particularly for women who suffer from recurrent
miscarriages or who are having difficulty conceiving.
Several studies have revealed that there is an increased
risk of miscarriage in undiagnosed coeliac women and
Bread and crackers: Buckwheat crispbreads, gluten free
oat cakes, rice cakes, gluten free bread.
Here are a few of the healthier gluten-free options:
Grains: Buckwheat, quinoa, brown rice, oats
(gluten free).
Pasta/noodles: Buckwheat, rice, gluten free pasta.
Baking: Gluten-free flour, ground almonds, gluten free
oats, buckwheat flour, rice flour, coconut flour, gram
flour (chickpea).
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food & Nutrition - gluten
promotions
What about testing?
Currently conventional testing for Gluten-Reactivity
and Coeliac disease includes serum IgG and IgA against
gliadin and tissue transglutaminase-2 (tTG2). These
antibodies are measured against a wheat protein called
alpha-gliadin. Whilst these tests can be helpful, the
situation is more complex as wheat is made up of many
proteins including, alpha-gliadin, omega-gliadin, glutenin,
gluteomorphin, prodynorphin, and agglutinins. Any of
these can be the problem but if only alpha gliadin is
tested and you don’t react to that particular part of gluten
the test may give inaccurate results, i.e a false negative.
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Tanya Artus BSc. is a Nutritional Therapist and
Homeopath registered with BANT, CNHC, ARH.
For more information, contact Tanya on
07932 535829, tanya@inspiringhealth.co.uk,
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CORN THINS corn cakes
Are you looking for a healthy savoury snack the kids will love? CORN THINS corn cakes are perfect,
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Elephant Food
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Organic and Raw where possible, Low GI, Gluten free and
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provide your body with a massive dose of goodness.
Nature’s Path Organic Hot & Steamy Porridge
We love the fact that Elephant Food is so versatile – it can
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king soba noodle culture
Sacla’
King Soba Noodle Culture bring you a range of healthy, whole
grain, Organic & Gluten Free noodle combinations which are easy
to prepare and versatile to use. Eat them steaming hot in a bowl of
miso soup with added vegetables and/or fish of your choice or cold
in a salad with roasted pumpkin seeds, black pepper and a drizzle
of sesame oil. King Soba Noodle Culture. Accept no substitute!
The UK’s favourite Pesto is now available for anyone avoiding wheat, gluten and dairy
products in their diet.
www.kingsoba.co.uk.
Sharaf natural foods
We believe that Free From foods must not be compromised by the lack
of Quality and Taste. Sharaf Natural Foods use a 100 year old family
recipe, to produce Falafel Mixes and British recipes, combined with 100%
natural ingredients and a balanced mix of herbs & spices, to produce
Burger & Sausage Mixes. Once you try our products, you will notice the
difference. ENJOY.
Gluten free, wheat free, dairy free, nut free. www.sharafsfood.co.uk
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Made in Italy with care, flair and love, this new recipe replaces the Grana Padano
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ugg foods
Ugg Foods are a ground-breaking entrant into the food sector leading the trend
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and fit. www.uggfoods.com
i health
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Gluten free
Gluten free gastronomy
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Established 10 years ago, Stingray is a friendly local
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One of the very few 100% gluten free bakeries in
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i health
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i health
19
nutrition
should we Go Paleo?
I n yo ur l ifetime you are likely to eat you r way t h rou g h t h e
e q uiva l ent we ight of six elephants...
Diet has never attracted as much interest or controversy. With increasing awareness of the
problems linked to the civilised diet, many are turning to Paleo-style eating. But is it possible to
replicate the Paleo diet in the 21st century? And if so, is it even desirable?
Today the Paleo diet tends to be defined by what it excludes;
namely grains, dairy, legumes and processed foods including sugar
– foods that were not part of the ancestral diet. The rationale is
that since our genes have changed by less than 2% in 2.5 million
years, we are not well adapted to foods which were introduced
only 10,000 years ago. It is true we lack adequate starch-splitting
enzymes to break down grains and legumes, which is why IBS,
bloating and see-sawing blood sugar affect many people today.
It is also true that non-Paleo foods are higher in immuneprovoking lectins than other foods. Lectins are a type
of protein that can wreak havoc in the body, binding up
sugars and increasing the risk of auto-immune disease
and blood clots.
Unfortunately, the Paleo diet has been hi-jacked by the bodybuilding/fitness industry who have mistakenly assumed it to
be a high protein diet. But nothing could be further from
the truth. Geographical and climatic differences mean there
is no such thing as a standard Paleo diet. Until animals
were domesticated – which also occurred 10,000 years
ago – meat wasn’t often on the menu. It isn’t that easy to
catch a wild animal, let alone milk one! Protein tended
to be obtained from foraged eggs, insects and rodents.
The diet was high in fat, most of which was saturated,
and carbohydrates came from non-starchy vegetables
and freshly-picked, seasonally available wild fruits, nuts
and seeds. Perhaps blinkered by the current demonisation
of fats and carbs, 21st century prejudices have distorted
anthropological evidence, and the Paleo diet has morphed
into a quasi body-building diet.
However, mounting research indicates that a diet high in
protein can be acidifying and increases the risk of cancer by
inhibiting cell repair and encouraging cell destruction. Contrary
to nutritional dogma, it has also been found that protein can
stimulate the release of insulin and can destabilize blood glucose
even more than dietary sugar.
nutrition
Until milk was pasteurised it was considered a health food, and was not associated with food allergies. Heating milk to
high temperatures alters the structure of its proteins, which are not always recognised by the immune system, leading
to allergies and auto-immune disease. One of the causes of Type 1 Diabetes is the production of antibodies to a milk
protein called bovine serum albumin, which is almost identical to the protein structure of insulin producing cells in
the pancreas. Furthermore, modern refrigeration and transportation facilities render pasteurisation redundant. It is now
less about hygiene and more about enabling old, poor quality milk from over-yielding cows high on hormones, growth
promoters and antibiotics, to be sold to an unsuspecting public. Modern gluten and dairy can also be addictive as the
denatured proteins are metabolised into opioids linked to food cravings, eating disorders and mental health problems,
all of which are on the increase.
Modern degenerative diseases increased by over 350% between the 1920’s and the millennium, and have paralleled
the introduction of modern agricultural practices (although there are other factors involved too). Before the invention
of the combine harvester, grains were allowed to grow to nearly 6 feet tall and were beginning to sprout when picked.
Traditionally grains would have been soaked, sprouted and fermented into sourdoughs making them
easier to digest. But eliminating grains, legumes and dairy is not the same as going Paleo – and
would you really want to? Butter is one of the best sources of fat soluble vitamins
including vitamins D and K, essential for immunity and strong bones.
The ancestral diet was predominantly raw, a fact overlooked
by some Paleo proponents. Most – but not all nutrients are
damaged by heat. What is less well known is that raw food has
a negligible effect on blood sugar. This is why a specialised raw
diet can cure diabetes and reduce sweet cravings. Raw eating
makes it easier to lose weight, and since raw diets are more
satisfying fewer calories are consumed. However, a raw diet
would be unsuited to colder climates where snow cover and
the need to keep warm have always favoured a diet higher in
animal foods during the winter months.
When evaluating different diets, it is equally important to
look at how the food was produced. There is no comparison in
nutritional content between grass fed and intensively reared
meat, for example. There is no such thing as a one-size-fits
all diet, and our dietary needs change according to activity
levels, age, seasons and so on. There is no doubt that avoiding
modern grains and pasteurised dairy would be beneficial, but
since many people thrive on raw dairy and ancient, organic
grains properly prepared, it may be that more natural methods
of food preparation and an increase in organic, raw food
together with the abolition of intensively reared meat would
more accurately reflect the ancestral diet than the modern
interpretation of the Paleo diet.
Eve Gilmore, M.Sc (Hons) Natural Medicine is a
Naturopath, Clinical Nutritionist and Homeopath, author
and speaker on health. She is based at Arc Healthcare
in Leigh-on-Sea, and her book, ‘Go Paleo’ has been
short-listed for the The People’s Book Prize.
www.archealthcare.co.uk | www.21stcenturypaleo.com
The current popularity of Paleo-style eating is likely to be driven by
its exclusion of industrialised foods, due to the fact they are causing
problems for increasing numbers of people. Gluten has been genetically
altered to be more – well, glutinous - and to produce more air in bread.
Unsurprisingly, this is what it does in the gut, behaving like bubble gum and
encouraging the growth of fermenting bacteria. Wheat is abrasive and can cause
inflammation and bleeding. Furthermore, the amount of gluten added to your average loaf
has increased by 50% over the last 50 years.
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i health
21
worldwide health
health
worldwide
worldwide health
coriander
Unhealthy?
THINK AGAIN!
Coriander provides a wide variety of goodness, containing
dodecenal (an antibiotic) and anti-oxidants. It is a
powerful defence against fungal, bacterial or yeast
infections and is also a great source of omega-3 and
omega-6 fatty acids. Regular consumption can also help
to control blood sugar levels, keep eyes healthy, and
detoxify mercury, aluminium and
lead in the body. Also aids
insomnia due to the various
phytonutrients providing a
calming effect to the nerves.
saffron
A good old Ruby Murray! Typically regarded as a guilty pleasure due to its bad press
as a fattening and unhealthy food choice. The truth is that ingredients in Indian food
have some of the most powerful medicinal properties you will find, which will have an
incredibly positive effect on your body as well as satisfying your tastebuds and hunger...
You can’t beat a delicious and mouth-watering Indian
feast on a Saturday night, but oh so naughty! Or is it? It’s
unfortunate that us Brits have labelled Indian food as such
an unhealthy choice. This has largely come from the fact
that many of the famous dishes appealing more readily
to the unaccustomed western palette are mild and sweet,
and heavy in cream and oil such as masalas and kormas.
In fact, traditional Indian cuisine is some of the healthiest
food you will find. It is made from fresh, unprocessed
ingredients, and packed full of delicious spices containing
potent antioxidant and medicinal attributes. There are a
vast amount of vegetable and lentil (dahl) dishes which
use a dazzling array of ingredients – the majority of the
population living in India are actually vegetarians, so it
goes without saying that they are somewhat experts at
developing some of the tastiest and healthiest veggie
dishes around! In terms of non-veggie options, the
abundance of chicken and fresh fish in the non-vegetarian
dishes provide you with low fat protein, omega-3 and
essential amino acids.
And as far as fattening goes, it really depends what you
order. It’s almost like saying ‘all western food is fattening’
because you only eat burgers, chips and pizza! There’s so
much choice available, but the most popular curry is still
the good old Tikka Masala, which as delicious as it is, is
the ‘bacon double cheeseburger’ of Indian food. It sounds
obvious, but if you are watching your weight, cut down on
the fat content in your meal by avoiding anything creamy
22
i health
or deep fried. Instead go for tomato based sauces such
as tandoori or madras, and go for plain rice or chapatti. If
you regularly go for the lamb, the occasional change to
a chicken or prawn variation of your favourite dish is a
great healthy alternative.
For me, the best thing about Indian cuisine is, without
doubt, the spices. Not just the individual flavours and
combinations, but the incredible health benefits. Scientific
research is increasingly recognising the remarkable
healing properties of many of these spices for treating
modern disease, being used for a range antidotes and
remedies, alternative antibiotics, digestive aids, and even as
cancer prevention and treatment...
Turmeric
Numerous studies have provided evidence of turmeric’s
powerful anti-inflammatory, anti-oxidant and antibiotic
properties; the potency is such that it is frequently
reported to be more effective than pharmaceutical
drugs, with the added benefit of no side effects. It is
used for a myriad of conditions including skin conditions,
common infections, arthritis, liver disease, ear and tooth
infection, and has been seen
to be extremely beneficial
in preventing cancer
growth and spread,
particularly that of
breast and uterine.
Used in traditional medicine for centuries, recent research
shows that saffron is important in fighting disease.
Carotenoid compounds safranal, crocetin, crocin (what
gives it its bright colour) can help inhibit the growth of
tumours. It can additionally alleviate
gastric problems, heart disease,
insulin resistance, depression,
premenstrual syndrome,
insomnia, anxiety and aids
age-related vision problems.
cumin
Cumin seeds contain numerous phyto-chemicals known
to have antioxidant, carminative and anti-flatulent
properties and are an excellent source of dietary fibre.
Cumin is an excellent source of minerals like iron,
copper, calcium, potassium, manganese, selenium, zinc
and magnesium. Also contains
large amounts of B-complex
vitamins, and vital antioxidant vitamins like
vitamins E, A and C.
fennel seed
An ancient symbol of longevity, courage and strength,
fennel seeds contain numerous flavonoid anti-oxidants
which remove harmful free radicals from the body and
protect from cancers, infection, aging and degenerative
neurological diseases. They
can also ease constipation,
flatulence and help lower
cholesterol with their
combination of vitamins,
minerals and dietary fibre.
Cardamom
Known as the Queen of spices in India, cardamom
aids digestive problems, improving metabolism in
the stomach and dispels flatulence. It is very helpful
in removing toxins from the body and improves the
blood circulation. It relieves indigestion, nausea and
vomiting, and helps regulate
your heartbeat and control
blood pressure. Cardamom is
also known to have fantastic
aphrodisiac properties!
chilli peppers
Capsaicin, which gives chillies their strong spicy
character, has anti-bacterial, anti-carcinogenic, analgesic
and anti-diabetic properties. It is also found to reduce
cholesterol levels in obese individuals. Chillis are a rich
source of Vitamin C (needed to maintain healthy bones,
skin, blood vessels and organs)
and also contain amazingly
high levels of Vitamin A,
Vitamin B1, Vitamin B6, iron,
copper and potassium.
These are just a few of the herbs and spices
which are used abundantly in Indian cooking.
Other important ingredients found in Indian
food which are of huge benefit to your body
are cinnamon, garlic, black pepper, ginger and
onion. See our website for more details.
i health
23
wellbeing
Hypno BIRTHING
wellbeing
No
hippie
voodoo
magic
required
Let’s talk about sex. Sex, and birth; the beginning and conclusion of the same process...
So what if next time you and your partner were in the mood,
you drove to the hospital. When you arrived, amongst bright
lights, sirens, medical chatter and beeping machines, you’d need
to register at the desk, before meeting with a nurse (complete
stranger, of course) to endure the checking in process. You’d
answer questions about what time these feelings started,
and how the intensity has varied since. Then you’d lie on a
hospital bed in the slightly too cold, definitely too white room
for a vaginal examination to assess your readiness for the act.
Monitors would be attached to assess your heart rate and blood
pressure, tightening uncomfortably and beeping away as the
whiff of disinfectant lingered in your nose. Soon enough, other
professionals would appear in the room, clipboards in hand.
Right then, time to get on with it... Of course, wanting to be
polite, you’d make small talk with these strangers throughout,
and obediently answer their ongoing enquiries. Soon, a
discussion would ensue amongst them about your lack of
progress. Hardly surprising. I can’t imagine that many of us could
participate in sex in these conditions, and yet this is what we
expect from women giving birth. The beginning and conclusion
of the same process. We know that what’s going on in our
minds will affect our experience of sex, it’s not a huge leap to
understand that the very same organs used to give birth will rely
on an optimal mind set to work efficiently.
Enter Hypnobirthing...
Since it was widely reported that the Duchess of Cambridge used
hypnobirthing to welcome Prince George, it’s having a bit of a
makeover in public perception. No longer considered exclusively
the domain of voodoo practicing hippies birthing naked in the
woods, hypnobirthing is edging its way into the mainstream, one
normal woman’s positive birth story at a time.
So how does it work? Hypnobirthing teaches a woman and her
birth partner how her mind and body work together during
labour and birth, and gives them the tools to get out of the way
of this system.
24
i health
–
In the simplest possible terms...
Oxytocin (perhaps you know it as the happy
hormone) is key to the progression
of labour. It’s the hormone that
stimulates the uterus to contract
(contract = “surge” in hypnobirthing
language, the power of words
being a big topic) and its levels
depend upon the woman feeling
safe, calm, confident, supported,
and loved. When this oxytocin
is flowing through her, she is
more readily able to produce
endorphins (endogenous morphine
the body’s own pain relievers), and
the Birth of Florence – by Crystal
In September my partner James and I attended – with
a considerable degree of scepticism a Hypnobirthing
course. We had absolutely no idea what to expect and
thought it might be a bit too hippy, but in fact it was an
amazing experience and has changed my day to day life. On November 20th at 00.22 we welcomed Florence
into the world, with no intervention, no perineum
tearing, or drugs just a lot of breathing and relaxation.
I would never have believed this myself a few months
ago. Florence is my second baby. My first labour 5 years
prior was ‘traumatising’ and long painful labour and a
bad tear leading me to be anxious and scared. Keri our
Hypnobirthing coach taught me how to forget and let go
of my fears and feel confident and embrace the journey
we were soon to go on. I went into labour spontaneously 7 days after my ‘due
date’ whilst cooking dinner, I remember laughing with my
5 year old at the dinner table as she was saying I must
have put to much spice on my food as I was taking deep
breathes every 10 minutes with each surge. Around 9pm,
once our eldest Evie had gone for a sleepover at friends, I
so she is more comfortable. She therefore continues to
feel safe and calm, lovely productive oxytocin flows freely,
and labour progresses well. A happy and efficient cycle.
Conversely, a terrified labouring woman, her mind full of
the horror stories that so many have kindly shared with
her throughout the pregnancy (WHY?!), the unfamiliar
environment that she associates with emergencies
overwhelming her senses, the stranger whose tone she
doesn’t like insisting that she gets into the least comfortable
position to be told that this is only the beginning, it’s going to
get much worse, she is flooded with adrenaline.
That life preserving freeze-flight-fight response, highly
appropriate for our primitive selves confronted by a sabre
toothed tiger whilst in labour. Not so helpful now. But the
perception in the woman’s mind is that she is unsafe. Her
instincts are taking over, and even if she happily, rationally
chose it, she now does not feel good about bringing her
baby into this environment. That doctor she didn’t like is that
sabre toothed tiger – a predator threatening her space, she
is not safe, or calm. The constant observation heightens her
animal suspicion.
And so a different cycle ensues, identified by Grantly Dick
Reid over 50 years ago as the fear-tension-pain cycle, fairly
self-explanatory. As that adrenaline makes her super vigilant
and directs resources to her arms and legs, her reproductive
organs are drained, hindering the progress of labour. And
remember those lovely friends, oxytocin and endorphins? No,
she doesn’t either.
thought it was time to go to hospital as surges were now
stronger and quicker. As Evie left she gave me a favourite
teddy of hers and told me to think of her, and a few drops
of clary sage on teddys head helped my relax even more. Once in hospital, I still felt totally in control of my body,
and concentrated on listening to James’ calm reassuring
voice. He took control and informed the midwives
of our birthing plan. Hypnobirthing really gives the
men a role to play and they understand the logic. The
midwives had minimal input and left us to get on with
things. Less than 3 hours later and after much light
touch massage and breathing techniques Florence was
born weighing 7lb 14oz. Now when I look back on the whole experience I feel
such joy and elation, it really was amazing and I can’t
believe we had the labour we wished for.
I thank Keri so much for changing my views and helping
me to enjoy my birthing experience, we have been
advocating Hypnobirthing methods very enthusiastically
to all our friends & family & will continue to do so!
Hypnobirthing gives a woman and her birth partner what
they need to stay in that first, positive scenario, through a
variety of means, including:
• ‘unlearning’ the fear of childbirth that is an epidemic of
our society
• breathing and visualisation techniques that support the
comfortable progress of labour, including avoidance of
forced pushing
• deep relaxation that allows her muscles to function
as intended
• understanding the impact of the environment and how
this can be managed
• an integral role for the partner, including calming and
endorphin boosting techniques
• a thorough exploration of her rights and choices regarding
the various interventions she may be offered, and the
resources to make informed decisions
And she may well choose to accept some help. Like all
the processes of our body, sometimes things don’t go
perfectly, and we can be grateful that help is there when
truly needed, but we tend to overestimate that risk, and in
doing so, increase the likelihood of difficulties. What’s more,
hypnobirthing mums who choose intervention still report
high levels of positivity and calmness, as they remain in
control and confident in their decisions.
Hypnobirthing is here to remind us that birth is a
physiological process, requiring certain conditions, like any
other. Understanding this gives a mother and her baby the
best chance of an empowered and positive birth. No hippie
voodoo magic required.
Keri Jarvis runs HypnoBirthdays, teaching hypnobirthing in and around Leigh-on-Sea.
www.hypnobirthdays.com | www.facebook.com/hypnobirthdays
i health
25
Pregnancy
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i health
nannycare
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i health
27
wellbeing
Premenstrual
Syndrome
managing
Natural
Remedies for
PMS
PMS affects women in different ways and to varying extremes but it can
be extremely distressing. Symptoms can be diverse including bloating, fluid
retention, breast tenderness, moods swings, anxiety, irritability, depression,
extreme food cravings, headaches, spots, insomnia and fatigue. However, the
good news is that diet and natural remedies can significantly alleviate PMS symptoms.
Cravings
Due to intense cravings before periods many women overindulge in
sugary, fatty foods which can lead to a downward spiral of feeling
guilty, fat and unattractive. Keeping blood sugar levels balanced
significantly helps and can be achieved by basing meals and snacks
around vegetables with protein and healthy fats such as lean meat,
fish, eggs, chickpeas, beans, lentils, avocado, nuts and seeds.
The recent trend towards Paleo style diets is not necessarily
the best approach in the premenstrual period because fibre rich
complex carbohydrates such as oats and brown rice in addition to
vegetables and pulses increase tryptophan, the precursor to mood
enhancing serotonin. This may help to explain why women often
crave carbohydrates before periods.
However, whilst complex carbohydrates can be balancing, sugar
and refined carbohydrates have the opposite effect. It can feel as
if you need these foods to “pick you up” but they actually upset
blood sugar levels leading to vicious cycle of increased cravings,
moods swings and energy dips. Refined carbohydrates include cakes,
biscuits, pastry, crisps plus white versions of rice, bread and pasta.
In reality I have found that even women whose diets are extremely
balanced can still experience intense cycle related cravings. For
these occasions it can help to have a few sweet but nourishing
treats to hand such as banana and almond butter on oatcakes,
banana and egg pancakes, 70% + dark chocolate, Nakd or Pulsin
bars. Also try not to give yourself a hard time if you succumb to
cravings but just accept it and gently bring yourself back on track.
Caffeine from coffee, black tea or chocolate can contribute to breast
tenderness in some women so its worth switching to organic
decaf, water and herbal or fruit teas. Alcohol may also worsen PMS
symptoms by interfering with the clearance of hormones.
Some foods are particularly beneficial, exerting a hormone
balancing effect by supporting the clearance of excess oestrogen
from the body. These foods include broccoli, cabbage, kale,
watercress, rocket, onions, garlic and flaxseeds.
28
i health
wellbeing
A Homeopathic Remedy to Suit You...
Homeopathic remedies are a safe, natural and powerful way of balancing hormones and supporting women
with the challenges of PMS. Have a read though the remedy descriptions below and see if any of them
resonate with you.
irritable, impatient, angry
Nux Vomica is an absolutely
brilliant remedy and
undoubtedly one of my most
prescribed remedies for both
women and men, probably
as a result of the fast paced
world in which we live.
It is especially useful for
cycle related irritability,
impatience and anger. I find
the most effective potency
for intense irritability is a
10M and it can actually help
you feel calmer within a
matter of minutes. Its also
helpful for people who never
feel they have enough time
(most women!), who rely
on tea and coffee to keep
going and alcohol to relax
so end up feeling terrible as
a result.
tearful and sensitive
Pulsatilla is a lovely remedy
for women who feel tearful
and sensitive before their
periods and feel better
after a good cry or a cuddle.
This remedy may suit you if
your moods change quickly
from one moment to the
next as Pulsatilla is often
described as “An April Day”.
Pulsatilla is also a wonderful
remedy during puberty for
young women who haven’t
felt like themselves since
their periods started. Often
women who need Pulsatilla
can be quite shy but in my
experience this isn’t always
the case. Periods can be
extremely painful with
restlessness, chilliness and
disturbed sleep.
Drained, tearful, depressed
Sepia is a restorative remedy for women who
feel totally drained and dragged down. Women
needing Sepia can feel tearful, depressed, irritable
and critical before periods, particularly towards
loves ones. They just want to be left alone as
they are worn out and simply don’t have enough
energy or patience to deal with things. Their sex
drive is often low which is due to feeling totally
drained. However, one of the things that will
help women needing Sepia is intense physical
exercise which they find invigorating despite a
general lack of energy. During periods women
needing Sepia experience dragging pains and
feel as if they must cross their legs to prevent
everything dropping out.
emotional, jealous,
insecure
Lachesis is balancing
remedy for women who tend
to be emotionally intense,
passionate, chatty, witty
and charismatic but before
periods they feel irritable,
may experience feelings
of jealousy and insecurity
and can be sharp tongued.
Ladies needing Lachesis feel
like a pressure cooker about
to explode before periods
but as soon as her period
starts the pressure is relived
and she feels much better.
Lachesis is also a remedy for
pain and problems with the
left ovary and for women
who are warm blooded,
prone to flushes of heat and
suffer from restless sleep.
mood swings & emotional outbursts
Ignatia is great for PMS with intense
emotional outbursts, sensitivity and extreme
mood fluctuations from one moment to the
next. However, unlike Pulsatilla they generally
do no want to be comforted. Like Nux Vomica,
women needing Ignatia are driven, setting
high ideals and expectations for themselves
and others. Women resonating with this
remedy may use food to control stress, either
binging or starving themselves and it’s a
remedy that is sometimes indicated in bulimia
and anorexia, especially after grief. Like
Sepia, they tend to feel better if they exercise,
especially running or fast walking. Sighing is
also a key guiding symptom for Ignatia.
I often also prescribe homeopathic progesterone for women who present with symptoms of oestrogen/
progesterone imbalance. Taken as a homeopathic remedy, progesterone is a safe, non-toxic hormone balancer
and works well alongside other homeopathic remedies and supplements.
i health
29
Wellbeing
managing Premenstrual Syndrome
managing Premenstrual Syndrome
promotions
Natures Aid PremEeze® Agnus Castus 400mg
Buying and taking Homeopathic remedies
I generally prescribe homeopathic remedies twice daily for three days and then wait and let the remedy work.
As a qualified Homeopath I use a variety of potencies which are often much higher than those available in
shops, however, if you want to buy the remedies yourself 30c is a good option. These remedies can be ordered
directly from Helios Homeopathy. When taking a homeopathic remedy, just pop it under your tongue and suck
it. They need to be taken at least 15 minutes away from eating or drinking (except water), and cleaning your
teeth as they can be antidoted by strong tastes.
It is normal to experience mild premenstrual syndrome (PMS) symptoms in the two weeks
before menstruation starts. PMS most commonly affects women aged between 30 and
40 years of age, however, it can affect women at any age, even those under 20 years old.
Natures Aid PremEeze® Agnus Castus is used to help relieve premenstrual symptoms such
as irritability, mood swings, breast tenderness, bloating and menstrual cramps. Each Natures
Aid PremEeze® hard capsule contains 400mg of Agnus Castus fruit (Vitex agnus-castus L.).
Natures Aid PremEeze® Agnus Castus 400mg, 60 Capsules RRP £7.95
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Ancient Minerals MAGNESIUM OIL ‘Ultra’, 125ml
Supplements
I always assess each woman individually and tailor
supplements, dietary advice and homeopathic remedies
to suit her unique set of symptoms. However, I have
found the following combination of supplements
particularly helpful for women with PMS:
Vitex Agnus Castus is a herb that has been used to
support women’s health for centuries. Studies show that
it can help alleviate premenstrual breast tenderness,
fluid retention, constipation, irritability, anger, depressed
mood, fluctuations in mood and headaches. This has also
been my experience using it with women in my practice.
Evening Primrose Oil can be helpful for breast
tenderness, bloating, acne, water retention, depression,
foggy thinking, irritability and headaches prior to periods.
The scientific evidence regarding the effectiveness is
conflicting, partly due to the study designs, however, in
my clients taking evening primrose oil there have been
significant improvements.
Magnesium is a wonderfully calming mineral
helping to alleviate tension. It has been found
that women with PMS have lower levels of
red blood cell magnesium than those women
who don’t suffer with PMS. Magnesium levels
are depleted when we feel stressed and by
drinking alcohol
A good quality multi vitamin and mineral
This is to provide chromium, B vitamins and
zinc for blood sugar support. B vitamins also
support mood and are used up by the body
more quickly when we are stressed. Nutrients
work in a synergistic way and studies have
found, for example, that Vitamin B6 and
magnesium are more effective when
taken together.
Other supplements that have found to
be helpful include calcium, Vitamin E
and grapeseed.
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They are suitable for vegetarians and vegans and are dairy free. Each vegan capsule
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and consistent GLA level, and also provides the full RDA of vitamin E.
Time Out
Evening primrose oil is one of the few natural sources of an Omega 6 fatty acid called
Gamma-Linolenic Acid (GLA). Evening primrose is widely recommended for use by
women during their monthly cycle as well as for women going through the menopause.
In the busy times in which we live our monthly cycle is often considered an inconvenience, however, in times
gone by it is a process that was respected and honoured. It can be helpful to accept that physically and
emotionally our bodies have different needs throughout our cycle and to try and tune in to and honour these
needs to make our journey a little easier.
www.lambertshealthcare.co.uk
PMS cravings - indulge guilt-free!
Most women will be familiar with the word ‘cravings’ during that time of
the month – and more often than not, it goes with ‘chocolate’!
Tanya Artus BSc. is a Nutritional Therapist and Homeopath registered
with BANT, CNHC, ARH. She can be contacted on 07932 535829,
tanya@inspiringhealth.co.uk, www.inspiringhealth.co.uk
30
i health
CHOCOCRU® Extraordinary Flavanol Cocoa is a totally NEW type of flavanol
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These levels taken daily, provides significant health benefits. Hoorah!
A HEALTHY kind of chocolate. Go ahead and satisfy those cravings!
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i health
31
Hello
beauty
Beautiful
su m p t u o us s p r i n g t i m e b eau t y
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1
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Wellbeing
advertorial
Osteopathy? An Osteopath?
what is that?
This is a question I get asked a lot and am grateful for the
opportunity to be able to give a more detailed explanation.
I like to think of an Osteopath as a ‘puzzle solver’. The patient
is the puzzle. When you go to a GP with an ache or pain, they
tend to give you painkillers. If the pain perseveres, they may
send you to a neurologist to look at the nerves, an orthopedic
consultant for joints, a rheumatologist for the inflammation,
and maybe a physiotherapist for some exercise rehab. Each
specialist focuses on one area, reports back to the GP who
will then refer you to someone else. It can all become rather
frustrating and time consuming and the patient can often
feel like they are going around in circles.
Osteopaths are trained to treat an individual as a whole,
as opposed to just treating their symptom. We piece
together the parts of a patients puzzle, like a detective we
get to the core of the problem. Although we treat mainly
musculoskeletal problems, we are also trained to diagnose
other conditions. It is vital that an Osteopath can readily
diagnose between common back pain conditions (arthritis,
disc related) and more serious medical conditions such as
kidney infection. If an Osteopath discovers any ’Red flag’
symptoms (these indicate serious illness such as infection),
we immediately refer the patient to their GP for further
investigation. We know our boundaries!
How do we treat?
Your first consultation generally consists of taking a full
case history. This looks at your health, lifestyle (exercise,
eating habits, home/ work life) and the injury or area in
question. We also ask patients to bring in any test reports
they have had: e.g: X-Rays, so as to give us a better picture
of the patient we are dealing with.
This is followed by an examination. The Osteopath may
test the individual’s blood pressure, joint movement,
muscle strength, nerve function and look at how the body
is moving overall as a complete ‘system’.
a twisted ankle from months (sometimes years!) before
which effected how they were walking. The ankle is better
but the back, which had to subtly adjust is still affected.
Hidden issues
L OV I N G LY F R O M F I N L A N D
Discover how you can snack without the guilt by doing it the Finnish way! FINN CRISP, the
wholegrain rye crispbread has been in the Finnish diet for centuries and is totally guilt-free.
Non-musculoskeletal conditions can also
give symptoms that may feel like muscle/joint
pains. A common example of misdiagnosis is IBS
(Irritable Bowel Syndrome), which can also cause
lower back pain. Osteopaths are trained to be able to
tell when tell when pain comes from the actual spine
or is in fact coming from an organ.
A HANDS ON APPROACH
Osteopaths believe the body has the ability
to heal itself and we assist it by creating
the best environment to help it do so. We
do this using our well known ‘clicking’
techniques (HVTs). Treatment also
consists of various muscle stretching
techniques (e.g. MET, SCS, FARS),
massage techniques (effleurage,
inhibitions, deep tissue) and joint
mobilisations. We also give advice on
exercises, stretches, postural advice for
work and home.
The most common thing I hear from
patients in clinic is: ‘I stood from sitting
and my back went’ Or ‘I woke with the
pain’ Or ‘I bent to do my shoelace and
got stuck’.
You may recognise this distinctive red package
already and may even have been buying it for years.
You also many be wondering how you never knew
it was so good for you... Many of us have been
eating Finn Crisp for years without realising that
it’s rightful place is indeed on the shelves of health
food shops and specialist menus, but fortunately,
much more readily available.
These all imply that there is a pre-existing
problem. It is part of our job to find out
what the cause is. For some it is their work/
desk posture. For some it’s the way they stand,
others it’s the way they sleep. For many, it’s the
way they are affected by stress (tight shoulders,
teeth grinding/clenching).
How our body functions
Osteopaths help increase patient’s awareness
by educating them more about what is going on
with their bodies. We also believe that prevention
is better then cure and recommend patients attend
several times a year for basic maintenance.
The body functions in the same way. Although it
compensates beautifully, it still remains affected, but with
an ‘altered’ structure. I have treated patients who have
come in with back problems that I have traced back to
Overall, an Osteopath helps you understand your
body and create the best environment for your
body to heal itself using a variety of non-medical,
hands on techniques. We treat PEOPLE in their
entirety and not as a collection of aches and
pains. Osteopaths respect that the body is a
harmonious and natural machine that perfectly
interconnects to make a very precious puzzle
that we must all love.
The body functions like a machine. If you imagine a car
that has a problem with it’s tyre. It will affect the overall
way in which that car drives and puts pressure on the
rest of the parts, like the axel, the steering column and
eventually the chassis of the car.
Guilt-Free Spring Treats
In fact, FINN CRISP is sold in more than 40
countries, the UK of course being one, and it’s
popularity is continually growing. “We have been
growing in double digits the last couple of years,”
states Azaliya Sungatullina, brand manager at FINN
CRISP. “More and more people are discovering it.”
Written by Ayshe Ibrahim, Head Osteopath and Clinic Director at The Backbone Osteopathic Practice, 51 Colney Hatch Lane,
Muswell Hill, N10 1LJ. www.thebackbone.co.uk. The Backbone is offering the first 20 iHealth readers that quote iHEALTH0315
an introductory 50% off your first Consultation. Contact us on 020 88839890 or email info@thebackbone.co.uk.
For residents of Finland, crispbread is a huge part
of their traditional diet, and has been for centuries.
Beginning more that 60 years ago, FINN CRISP’s
legacy started with the Helsinki Olympic Games in
1952. The festival provided a wonderful opportunity
for Finnish companies to showcase themselves. It
was then that Vaasan formed FINN CRISP to export
crispbread to Sweden, and little known to them at
the time, was to become a much loved worldwide
phenomenon. Especially in these times, where
mainstream market are turning away from soft
white bread, and opting for healthier, wholegrain
alternatives. “I think more and more people pay
attention to the healthiness of what they eat. FINN
CRISP has many attributes that make it good for
you, and it also tastes great,” says Sungatullina. A
FINN CRISP devotee herself, she says “I always have
them on my desk in the office, and I don’t feel guilty
eating them.”
So why eat something that makes you feel guilty
when you can eat delicious FINN CRISP? 100%
wholegrain, just 22 calories a piece, absolutely no
additives, 20 percent
fibre and crunchy
munchy heaven!
FINN CRISP is a core
component of the
healthy Nordic diet,
without compromising
on taste.
For more information, visit www.finncrisp.com and facebook.com/THEFINNCRISP
34
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