‘Have yourself a healthy little Christmas’

Christmas is nearly here! YAY! I love Christmas and all its festivities. I love decorating the Christmas tree, spending time with family and friends having fun, the ‘giving’ of  gifts and eagerly watching people’s faces as they excitedly receive & open them. I enjoy a long, relaxed Christmas lunch, raising a glass or two too, and, if the weather is fine, there’s nothing like a wintry walk to blow the cobwebs away whilst burning off a few off those extra calories! We Brits certainly put away some food at Christmas time. It seems that when it comes to over indulgence, we really are experts! Research has shown that on Christmas day alone we can pack away more that 6000 calories! That’s almost three times our average daily intake. This is indeed food for thought! No wonder we find it hard to move following our Christmas lunch and find ourselves in desperate need of a lie down and a little snooze! Add these calories to all of the additional festive meals, work parties, glasses of mulled wine, stollen and offerings of mince pies on family visits. It’s no wonder our digestion has gone into festive overload and we pile on a few extra pounds!

Now then, I’m no party pooper – a little over indulgence at this time of year is to be expected and doesn’t necessarily need to bring a whole load of guilt along with it. Balance is the key and is essential to health and happiness. Get the balance right and you can keep yourself on top form right through the festive season.

Top tips for a healthier Christmas

Breakfast – Breakfast is important as it helps to fuel us for the day ahead and depending on the food choice, generally a good source of nutrients. With all the excitement on Christmas day it is easy to overlook breakfast and miss it out completely instead opting for those tempting festive treats whispering ‘eat me – you know you want to!’ Taking the time to have a healthy, nutritious start to your day will help keep you full until lunchtime and hopefully avoid snacking on biscuits and chocolates. Why not cook up a bowl of warming porridge with a sprinkle of cinnamon, manuka honey and blueberries? Definitely a good one for sustained energy release and keeping the cravings at bay or maybe fresh fruit, low sugar granola and natural yogurt or even scrambled eggs on wholemeal toast with a little smoked salmon and chopped chives? There are lots of tasty and healthy options.

Alternate your drinks – alcohol is generally high in calories due to its sugar content, it can also stimulate appetite. Try to alternate your drinks, one alcoholic and then one soft drink or a non alcoholic spiced fruit punch maybe a good idea or a spicy chai tea, these are freely available from your local independent health store. It is essential to keep adequately hydrated so increasing your water intake over the festive season will make a big difference. Try and work up to 4 pints of water daily. And if you want to cut down on the caffeine then there are lots of herb teas and coffee alternatives available which make a pleasant change and offer a little added variety.

Hide the treats – it’s so easy to keep dipping in the tins of chocolates as they are passed around, so put them somewhere where you don’t have to look at them all the time OR have healthy alternatives to hand around. Mixed nuts and dried fruit are a great idea – a handful of unsalted nuts mixed with dried cranberries and cherries are nutritious and healthy too. Brazils, walnuts and almonds are ideal and contain the minerals selenium, calcium, magnesium, iron, zinc & potassium.  Medjool dates are also juicy, sweet and delicious. Have you considered Raw, organic chocolate as a healthy alternative? Sweetened with coconut blossom or agave nectar this chocolate really is a treat without the added guilt. Raw chocolate contains important nutrients such as magnesium and doesn’t raise blood sugar levels due to a low glycemic index. You only need a small amount too! Chocolate that’s good for you? Sounds too good to be true!

Christmas lunch – white meat and fish are a much healthier option than red meat. Turkey has fewer calories too. You can also reduce the fat content of your Christmas lunch by removing the skin from the turkey as this is where the majority of the fat resides and when making gravy pour all of the juices into a jug and let the contents settle, then, spoon off the layer of fat on top and just use the juices to make gravy. Gravy can also have a high salt content so there’s no need to add salt at the table. There are some great healthy alternatives for cooking and baking too. Look out for coconut oil as a healthy alternative for roasting potatoes and making Yorkshire puds and maybe look at using a sugar alternative such as coconut palm sugar in your Christmas puddings and cake. Sweet treats without the guilt!

Pile on the Veg – serve a variety of vegetables with a rainbow of colour to obtain a good mix of nutrients and fibre. Provided they are not covered in butter they are low in calories and fat. By filling your plate with veggies before meat, potato, pigs in blankets and Yorkshire puds you’ll be less inclined to add all of the extras and also be cutting down on the calorie intake.

 A little digestive and liver support – so what if you do get a bout of indigestion, wind and bloating or find you succumb to a hangover? There are a few natural remedies available from your local health store that would make great store cupboard essentials for over the Christmas period. Extracts of bitter herbs such as centaurium and yarrow are traditionally recommended for those suffering from acid reflux, acid indigestion and heartburn whilst herbs such as dandelion and artichoke are traditionally used for supporting the liver. If you get general indigestion rather than reflux, feel full and uncomfortable in your abdomen after eating and find rich fatty foods are productive of slight nausea then liver supportive herbs could be helpful. Milk thistle is the herb most commonly associated with the liver due to its ability to protect the liver from alcohol and medications which might do it harm. However, always remember, if you are already taking prescribed medication or have a medical condition always seek the advice of your GP prior to taking these remedies. A course of friendlybacteria in supplement form may also ease symptoms of bloating whilst offering immune system protection. Taking digestive enzymes with meals will help to break down your food so that it can be easily digested and better absorbed by the body. And one very important tip for helping digestion – always chew your food thoroughly.

Stress relief – when it all gets too much practice a little mindfulness and don’t forget to breathe. Take a little time out for yourself in the pre Christmas chaos. Run a hot bath, light a few candles, add calming essential oils and simply let your cares drift away or why not treat yourself to a relaxing massage to ease the seasonal stresses & strains?

Stay Active - Why not enjoy a walk with family or friends after your Christmas meal? Exercise has significant benefits, not only will it take you away from all the food and drink, it means you are less likely to help yourself to seconds or over indulgence on your return. It will also support your digestion and metabolism and help to lower your blood sugar levels.

By making a few healthy changes you can have a little over indulgence but without the expense to your waistline and overall health. You may also find you have a little extra energy which will come in handy for Party games, Snowman building, sledging and dodging snowballs. Have a wonderful Christmas everyone and a very happy and healthy new year!

For further tips on how to keep yourself healthy over the festive period or for bespoke Christmas gifts pop into Bare Health on High Street, Congleton. Your health, your wellbeing, naturally.

The information contained within this article is for information purposes only. Always seek the advice of your GP or healthcare professional if taking prescribed medication or undergoing treatment of any kind.

Healthy fun in the Sun!

The Dawn Chorus.......gardens and hedgerows in full bloom........Blue skies as far as the eye can see and not a fluffy cloud in sight.....Warm evenings spent outdoors........day trips to the coast............long afternoon walks with family and friends. At last, It feels like Summer is just around the corner and no doubt many of you will be itching to pack your bags and jet off on your summer holiday or maybe you’re planning on staying closer to home with lots of fun days out and short breaks planned. Whatever your adventure this summer, make sure you don’t forget to pack some peace of mind in the form of a natural first aid kit. A small sandwich box thrown into your luggage, back pack or car containing natures own herbal helpers - can help treat everything from cuts & bruises, insect stings & bites to sunburn and travel sickness.

It’s important to know your needs and those of the people travelling with you – so a little careful planning prior to your holiday can ensure you’re prepared right from the start and prevent common problems from spoiling your trip. Ask yourself a few simple questions –Are you going to be at risk of bites & stings? Are you going to be eating and drinking different foods in unfamiliar environments? Do you have accident prone children? Does anyone have a fear of flying? Does anyone suffer from motion sickness? Making a check list is always a good idea.

Apart from your usual first aid kit essentials such as bandages, cotton swabs, tweezers, plasters and hand sanitizer there are a lots of tried & tested herbs, homeopathic remedies & essential oils that make great additions to any first aid kit. And what’s more they are all relatively inexpensive to buy and available from your nearest independent health store.

Bumps, cuts & grazes

Arnica , a homeopathic remedy, is great for any bruising, strains, sprains & swelling. Use the pillules orally and massage the gel gently onto affected areas. It is also a useful remedy for overcoming jet lag. Tea Tree Oil is a great natural antiseptic and can be used to prevent a wound getting infected – but only use a few drops as the pure essential oil is very concentrated. Manuka honey is also a great wound healer, however, this can be a little sticky and messy to apply straight from the pot. For ease of application opt for the preparation found in a tube. Calendula Cream has anti bacterial, anti inflammatory, astringent and anti fungal properties and is very soothing for healing wounds and burns.

Travellers Tummy

When travelling abroad and eating and drinking different foods in unfamiliar environments it may be wise to pack a supplement containing a broad spectrum of ‘friendly bacteria’ to support immunity & digestion. Make sure it is one that contains strains that can survive at higher temperatures, especially if you don’t have the option of a refrigerator.  Research has shown a unique yeast & microorganism called ‘Saccharomyces boulardii’ to be very useful in cases of travellers diarrhoea , reducing its duration – which is great news as nobody likes to lose days from their holiday with a sickness bug. Silicea Gel sachets are ideal for holidays too, offering additional support for the gastrointestinal tract in times of need. Made of colloidal silicic gel, silicia combined with oxygen and water, they are ideal for gastro intestinal upset due to the gels exceptional ability to bind to pathogens and their toxins within the GI tract and excreting them via the colon. It also has the added benefit of binding gases so can be useful for episodes of bloating and flatulence.

Ginger is popular for soothing stomach upsets and is often used to help the nausea experienced with motion sickness. This popular spice is available in chews, capsules or as a tincture.

Studies have also shown Wild Oregano Oil capsules to have antimicrobial activity and may be effective against pathogens such as Listeria and MRSA , whilst AllicinMax, a patented stabilised extract from Garlic has been also shown to be effective against bacteria such as helicobacter pylori and human parasites such as fungi, protozoa & worms. Two, useful ‘just in case’ remedies.

Keep those bugs at bay!

Essential oils, particularly citronella, eucalyptus and lemon myrtle oil can be used to deter those pesky mosquitoes – use a few drops on cotton wool pads and leave around your apartment/hotel room at night or add around 30 drops of citronella oil to a small bottle of water and spray often & liberally. Neem oil is also an effective repellent. However, if this all sounds like too much hard work – there are a number  of ready to use natural mosquito repellents available to buy from your local health store that are free of harmful chemical pesticides such as DEET.

And if you do get bitten? Dab a little lavender or tea tree oil onto the bite to relieve the itching and reduce the swelling. Combudoron, a homeopathic insect bite spray may also provide significant relief or the Homeopathic Remedy ‘Apis’.

Sun Protection

Although we are now being actively encouraged to expose ourselves to sunlight for short periods of time each day in order to synthesise Vitamin D we still need to make sure that we are sun smart and find a healthy balance between getting enough natural sunlight to maximize your vitamin D production and maintain your optimal health, while at the same time protecting yourself from damage that occurs from over exposure to the sun.

Natural Sunscreens should be a first aid kit staple. When using a sunscreen make sure it is one formulated from minerals as opposed to harmful chemicals. These days micronized zinc oxide is considered the safest form of sunscreen.  Choose a good quality natural & organic brand that contains natural plant extracts & antioxidants to enhance the effectiveness of the sunscreen whilst also moisturising the skin. Never stay in the sun to the point of burning & damaging the skin, wear protective clothing , hats & sunglasses.

We can also offer our skin protection from the inside out by supplementing with Astaxanthin (pronounced "asta-ZAN-thin") a naturally-occurring carotenoid found in algae, shrimp, lobster, crab and salmon.For humans, astaxanthin is a powerful antioxidant with broad health implications one of which is its ability to protect the skin against the harmful effects of UVA damage from the sun. However, this does not mean that you can avoid wearing sun protection – it’s just another way to give your skin a little ‘added’ protection.

And should you accidentally over do your sun exposure? ThenAloe Vera Gel is ideal for healing burns whilst also helping to soothe and cool. Add a few drops of lavender as this is antiseptic and can also help soothe burns.

Pure Papaya ointment is also a great first aid kit essential, wonderful for sun parched skin and as a moisturising lip balm. This is an ultimate multi-purpose skin care product that can be used for many skin ailments. The perfect travelling companion, at home or abroad.

Allergies

If you or your loved ones are susceptible to seasonal allergies then it might be wise to include a natural antihistamine or pollenbarrier balm in your first aid kit to prevent those histamine levels from soaring. Urtica (stinging nettle) and Luffa are traditional herbal remedies used to alleviate the symptoms of hayfever, whilst urtica is also useful for prickly heat/urticaria rashes on the skin.

Holiday Stress

Rescue Remedy, a blend of flower essences, is ideal for the inevitable stress and fatigue often experienced when travelling. This is also a great one to try to minimise shock & fear – particularly for those fearful of flying.

Sore throats & sniffles

It’s not uncommon after spending many hours on a flight to return home with a sore throat and the beginnings of a cold – so why not take along some Echinacea & Sage Throat Spray to help support immunity? The antiseptic & antibacterial properties also make it a great spray disinfectant for cuts. Propolis lozenges are a great to have at hand – for immune support, to soothe sore throats and are ideal for sucking on takeoff and landing to ease pressure in the ears.

A standardised special extract of cistus villosus (rockrose) containing, a high level of polyphenols (up to 300 mg per daily dose) has been shown to coat the mucous membranes in the mouth and throat, thus providing a barrier against cold viruses. This physical effect means that no resistance is built up. Taken at the first signs of a cold or sore throat these lozenges offer additional immune support when the risk of infection is higher.

And finally, always have a good supply of bottled water close at hand as keeping adequately hydrated is vital and should never be over looked. Dehydration can come on so easily when spending a lot of time in warm climes, when travelling for any length of time or as a result of sickness.

Once you’re prepared all that’s left to do is to sit back, relax and enjoy your fun in the sun!

For more information, please call Bare Health on 01260 408413 or alternatively email mel@barehealth.co.uk. References are available on request.

The information contained within this article is intended for information purposes only and does not replace the advice of your GP or health care professional. Always seek medical advice if taking prescribed medication or undergoing any course of treatment.

Top Tips for a healthy Christmas!

A healthy Christmas survival guide!

So Christmas is just around the corner! Are you full of festive cheer? Have you finished your Christmas shopping? Wrapped your gifts and placed them underneath the Christmas tree and now eagerly awaiting the holiday to arrive along with precious time to spend with family and friends? Maybe you haven’t even started yet and it’s all going to be a little last minute with you burning the candle at both ends and then when Christmas Eve finally arrives – you collapse in a heap, start to relax into the festivities and wham (and I don’t George Michael singing last Christmas!) you’re suddenly hit with the sniffles that develop into a cold or even worse, the dreaded flu and Christmas is spent feeling under the weather, or, you miss out completely and spend it in bed!

Do you think about keeping healthy over Christmas and take steps to keep yourself fighting fit? Or is it a time where you throw caution to the wind, party hard, eat whatever you want and yep you guessed it drink whatever you want and then worry about the consequences in the new year?

Well here’s a few tips that may just keep you in the festive spirit and carry you through to the new year without a cough, sniffle or a sneeze in sight! Or a huge hangover and a belly as big as Santa Claus himself!

 Support your immunity

 A weakened immune system is susceptible to not only colds, flu & infections but also to more serious health conditions. Strengthening your immune system through good nutrition and supplementation are ways in which you can support your overall health. Research has highlighted the central role vitamin D3 plays in immune health. The anti microbial proteins that fight viruses and bacteria are dependent on adequate levels of vitamin D whilst the minerals selenium, copper & zinc and vitaminc also contribute to the normal function of the immune system. 

Olive leaf has been traditionally used for centuries in many cultures for medicinal purposes and is constantly recommended to boost the immune system, particularly for those who suffer from recurrent infections. Common conditions where olive leaf has been effective in boosting the immune system include colds & flu, ear infections, warts, cold sores, urinary tract infections, yeast issues and many more.It is thought to work by supporting your body’s innate immunity through interaction with white blood cells known as macrophages.By improving the function of macrophages, our first line of defence is increased and our ability to repel harmful microorganisms enhanced. 

AllicinMax, a stabilised, patented Allicin extract from garlic has many anti fungal and anti viral applications. It is particularly beneficial during the winter months as a preventative – research confirming a 60% reduction in the likelihood of developing a cold and should you be unlucky and fall prey to colds & flu, then it has also been shown to reduce symptom duration and reduce the chances of re-infection.

Should you succumb to a nasty cough then a traditional cough remedy containing black elderberry, manuka honey and thyme may provide significant relief helping to coat and soothe irritated and inflamed respiratory membranes whilst working as an expectorant helping to expel mucus from the lungs.

Diet – you are what you eat! 

Christmas seems to be the season where we take leave of our senses a little, the supermarket shelves are crammed with seasonal delights and then there’s the Christmas TV adverts, one after another ,enticing us in with an array of treats, puddings, fantastic deals on alcohol and chocolates galore! The choice is astounding and we give ourselves free reign to eat, drink and be merry until we’re ready to burst. Everyone deserves a treat every now and again and I’m no party pooper. However, there are lots of ways to make sure you are getting the balance right at Christmas, and by introducing healthier alternatives into the mix you might just save yourself from the discomfort of over indulging: bloating, indigestion, wind, nausea, headaches and the dreaded hangover! 

At Christmas there’s a fantastic array of fruit & vegetables on offer. Try and cut down on your portion sizes of meat and roast potatoes and go for extra vegetables, especially greens such as broccoli & kale which are packed with essential nutrients and love them or hate them, Brussel sprouts are packed with Vitamin C!

Love your roasties? Well, as an alternative to potatoes try a healthier option of sweet potatoes, roast beetroot, celeriac and parsnip. Seasonal fruits such as cranberries, satsumas, dates and figs are also in abundance at this time of year and are full of vitamins, minerals and fibre. 

Buy organic where possible, eat smaller amounts of food, but more often to keep your blood sugars stable and to keep those hunger pangs at bay! Cut back on the salt too or use Pink Himalayan salt a much healthier alternative. You can find this at your local health store.

Have a selection of nuts at hand – although higher in calories they are packed full of nutrients. Brazils, walnuts and almonds are ideal and contain the minerals selenium, calcium, magnesium, iron, zinc & potassium. A handful a day is ideal, but make sure they are unsalted.

KEEP HYDRATED! It’s party time – cheers! Certainly enjoy yourselves, but make sure you get to drink plenty of water during the day and in between those glasses of wine, beer or whatever your favourite tipple might be. Start your day with a pint of warm water with a slice of lemon – and always have a pint of water before you go to bed. Alcohol will dehydrate you so by ensuring you stay hydrated you will hopefully keep the hangovers at bay!

Seasonal over indulgence

Ok, so what if you do get a bout of indigestion, wind and bloating or find you succumb to a hangover? Well, there are a few natural remedies that would make great store cupboard essentials for over the Christmas period. Extracts of bitter herbs such as centaurium and yarrow are traditionally recommended for those suffering from acid reflux, acid indigestion and heartburn whilst herbs such as dandelion and artichoke are traditionally used for supporting the liver. If you get general indigestion rather than reflux, feel full and uncomfortable in your abdomen after eating and find rich fatty foods are productive of slight nausea then liver supportive herbs could be helpful. Milk thistle is the herb most commonly associated with the liver due to its ability to protect the liver from alcohol and medications which might do it harm. However, always remember, if you are already taking prescribed medication or have a medical condition always seek the advice of your GP prior to taking these remedies. A course of friendly bacteria in supplement form may also ease symptoms of bloating whilst offering immune system protection. Taking digestive enzymes with meals will help to break down your food so that it can be easily digested and better absorbed by the body. And one very important tip for helping digestion – always chew your food thoroughly!

Get some exercise! 

Why not enjoy a walk with family or friends after your Christmas meal? Exercise has significant benefits, not only will it take you away from all the food and drink, it means you are less likely to help yourself to seconds or over indulgence on your return. It will also support your digestion and metabolism and help to lower your blood sugar levels.

And finally....... try and minimise your stress levels!

Relax and engage in activities over the Christmas period that make you happy. Laugh lots! Laughter is the best medicine! Get plenty of rest and good quality sleep and don’t forget to breathe when it all gets too much. Find a little bit of peace & tranquility among the pre Christmas chaos. Treat yourself to a massage, light some candles, add a few drops of lavender oil to a warm bath and simply let your cares melt away.

Have a great Christmas everyone!

Competition time: 

to win our A.Vogel cold & flu survival kit (see below) simply answer the following question and email your answers to mel@barehealth.co.uk 
by 31/01/2015

Which herb is most commonly associated with the liver due to its ability to protect the liver from alcohol and medications which might do it harm?

The information in this article is intended for information purposes only. Always remember to seek the advice of your GP or healthcare professional if taking prescribed medication or undergoing treatment for any medical condition.

For more information please call into Bare Health, Congleton’s award winning, independent health store.