Immune Intensive

A potent complex of elderberry, sage and beta glucans with vitamin C, vitamin D and zinc which support a healthy immune system, in a convenient and pleasant tasting powder that can be mixed with liquids for flexibility.

Aromatherapy

Aromatherapy is the use of Essential oils which have been harvested from flowers, seeds, bark, roots,  grasses, fruits and leaves.  There are over 300 varieties of essential oils. Simply put, aromatherapy can be split into two i.e. ‘aroma’ and ‘therapy’.  ‘Aroma’ being the link to our sense of smell, and ‘therapy’ being the application of essential oils to achieve a desired and beneficial effect.

Aromatherapy is an ancient treatment that has been around for centuries. The best know reference to essential oils is in the bible where the three high kings who traveled to see the infant baby Christ brought Gold, Frankincense and Myrrh.  In roman times essential oils were used particularly for their perfume qualities.   In France Rosemary was traditionally burnt in hospitals for its antiseptic qualities.

The use of essential oils is widespread and they have been used to relieve stress and tension as well as many physical problems in the body.  These oils are a powerful therapeutic tool and a qualified aromatherapist would produce a specific blend for each individual based on history and conditions that require treatment. Some warnings:  It is best to use less essential oil rather than over use. It’s a case of a little is better than more. Increasing their dosage does not increase their effectiveness. Some oils in large amounts are toxic.  They are very potent and only ever measure out in drops. Essential oils should not be used neat on the skin but should always be blended in a carrier oil for example Sweet Almond Oil, Grapeseed Oil, Jojoba Oil, Peach Kernel Oil to name a few. Lavender oil is an exception and is great for using on minor burns. Never take essential oils internally. Keep essential oils out of reach of children.  Do note store essential oils or blends in plastic containers.  After using a citrus oil such as lemon, do not expose skin directly to sunlight, as they are photo toxic and can cause skin irritation.

USING ESSENTIAL OILS

The use of essential oils can be varied, with the most common use being massage.  It is the most pleasurable as it combines the sense of smell with the sense of touch.  It is the most therapeutic method of application combining the essential oils with a carrier oil and applying directly onto the skin.    Massage also has the benefit of increasing circulation in the body as well relaxing the body. A good blend for a relaxing massage is: 2 drops lavender, 1 drop Geranium, drop Bergamot in 10ml Sweet almond Oil.

Using Essential Oils in the bath is very relaxing.  You only need up to 7 drops of essential oil added to the bath water and then lie back for about 15 minutes and soak up the aroma.  The water will soften the skin and speed up the absorption.  Good oils to use in the bath would be Lavender, 9 drops (relaxing, soothing), Neroli, 7 drops (anti-depressant), Chamomile 6 drops (itchy skin, for a good nights sleep), Geramium 9 drops ( uplifting and energising but also relaxing).  A combination of oils can be used.

For a relaxing foot bath, simply add up to 6 drops of essential oil to a basin of hot water, and simply sit back and soak your feet.  To refresh hot tired feet, essential oil of peppermint is very cooling. For aching feet try 3 drops thyme and 3 drops chamomile.

 

A room vaporiser (a bowl of hot water) is also a good way of warming essential oils so that their aroma is spread around a living space to scent the room.   Essential oil of Lemon, Rosemary or Tea Tree are good oils to use in a sick room to prevent the spread infection. Lavender is a good relaxing oil to use at before bedtime, and lemon or grapefruit are good up-lifters early in the morning.  About 1 to 5 drops in a vaporiser, depending on size of bowl should be sufficient.  Keep the water topped up regularly.  If you do not have a vaporiser you could place a few drops of your essential oil on to a cotton wool ball and leave it on a radiator.

 

For a good chemical free air fresher with a natural aroma add 10 drops of essential oil to one pint of water in a spray bottle.  Shake well before spraying about 4 to 5 times into the air to freshen and scent your room. Avoid furniture.  A pleasant blend for all around use is one pint water, 2 drops lavender, 2 drops lemon, 1 drop basil, 6 grapefruit.

Essential oils are also excellent for your home made beauty treatments.  Try this cleansing scrub: Put 1 tablespoon of fine oatmeal into a bowl, add some natural yogurt to make a paste.  Now add 2 drops of Neroli and mix.  Avoiding the eye area, apply to clean dry skin using small circular motions. Rinse off face and pat dry.  You could follow with a nourishing facial oil.  Mix 4 tablespoons of Apricot Kernel oil with 2 drops of Neroli and 1 drop each of Jasmine and Frankincense.  Gently massage a small amount of the blend onto your face avoiding the eye area.  The remaining blend can be stored in a dark glass bottle for future use.

For a simple fragrance body lotion make up 60ml of Sweet almond Oil and simply add up to 15 drops of your chosen essential oils.  Make up in small batches.  Apply sparingly all over the body after a warm shower for best absorption.  Get to know the essential oils and fragrances you like. Some good oils for the overall body would be Geranium, Jasmine, Lavender, Neroli, Rose, or Sandalwood.

I hope this gives you some inspiration to try blending some simple recipes with essential oils for use around the home.

Coeurine Murray – qualified Aromatherapist, Member of the International Federation of Practicing Aromatherapists.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Their therapeutic qualities begin to work immediately.  Other uses for essential oils is an air burner or as a steam inhalation treatment. A word of warning, keep essential oils well out of the reach of children.  If any liquid is accidentally swallowed, seek medical advice.

However, there are many other uses for essential oils, particularly around the house, and garden.  There are many varieties of oil, too many to discuss in this article( and many that need to be handled by a trained practitioner)  but I am going to discuss in some detail some of the most common used oils for individuals to use at home.

 

 

 

 

 

 

 

 

 

 

 

LAVENDER  (Lavandula Vera or Lavendula Officinalis) :Derived by steam distillation form the flowers of the lavender plant.

Lavender is generally known as the workhorse of the essential oils and is good blended with most other oils.  It is one of the safest essential oils to use and can be applied undiluted to the skin. It is a balancing oil, an appetite stimulant, a relaxant, a antispasmodic and a tonic.  It is also antiseptic and is wildly used by the cosmetic industry.

Lavender oil is well known for its healing qualities for minor burns and scalds.  Just apply directly to any minor burn and you will feel its therapeutic benefits.  Lavender oil promotes rapid healing and helps prevent scarring.

Lavender oil is also a great relaxant and can help aid a good night sleep.  The best way to use lavender oil in the bedroom is to put one drop (more than one drop will keep you awake) of Lavender essential oil on a tissue and leave on your pillow, when you move around throughout the night you will get the relaxing aroma.

If you suffer from headaches, try massaging a drop of lavender oil onto your temples, this should give your relief.   If not, soak a facecloth in cold water with a  drop of lavender oil, make a compress and place on your forehead or back of neck and feel its soothing effect.

For centuries lavender has been used as an insect repellent. It was used to protect laundry from moths as well as give a delicate fragrance.    A drop put on a tissue and placed in the hot press will give a pleasant aroma and can be replaced easily.

LEMON (Citrus Limonum) :Derived by pressing the outer rind of the lemon.

Lemon oil is generally quite safe for use, but it should only be applied directly on the skin in moderation and with the correct dilution.  As it is phototoxic, it should never be applied to the skin before being exposed to sunlight.

Lemon oil is a bactericide, antifungal, astringent.

For students studying at home, a burner with some lemon oil added is great for concentration.

Being an antifungal oil, for those suffering from cold sores, it is a great alternative to chemical remedies.  At the first tingle of a cold sore starting, place one drop of lemon oil on your finger, and starting at the hollow behind your ear, run your finger down your jaw line. Do this on both sides and then finally dab the area of your lip with the cold sore.  When finished wash your hands so as not to spread the infection.  This should kill off the cold sore.

Lemon Oil can also be used to remove corns, warts and verrucae.  Apply the oil directly on to the corn, wart or verrucae daily, taking care to avoid the surrounding healthy skin.  Cover the area with a plaster during the day and leave uncovered at night.  Repeat daily for as long as needed.

Being a powerful bactericide, a drop of lemon oil added to some water is good to treat cuts.

Lemon oil is when used in an oil burner, is particularly useful if someone is unwell in the house, it can give some protection against the spread of the infection as well as being uplifting.

Lemon juice itself, is also useful for reducing temperature. Either slices of lemon in water, or the juice of lemon in water and a little honey, to be drank as often as the patient fees like drinking.

 

 

 

 

Issues in the Tissues

 

If you suffer from anxiety, depression or any other mental health issue, being and feeling whole, means being connected to all of you .. body, mind and heart.

It is a scientific fact that our issues are stored in our tissues. All our emotions are in our body and we heal from within.

Biodynamic means that in a healthy body our energy is flowing naturally. This flow of energy can be interrupted by what has happened to us in our lives, and also in our present day lives. The more this flow is disturbed the unhealthier we may feel.

Many of us will have had traumatic or shocking experiences in our lives. These emotions can become encapsulated in our muscles. The muscles can become contracted and rigid which in turn can cause a build-up of tension and prevent emotions from being released.

This can happen as a result of our inability to express and it can build up over many years. Our instinct is to express feelings and it can be physical as well as psychological. If expression is stopped, tension builds up in the muscles. This physical and emotional tension affects our system, long after the original urge has been forgotten.

This tension in the body is known as armouring.

Your body is an important part of you

In a biodynamic treatment the therapist works with all of the body, muscles, tissues, joints, and the breath.

Using our unique method of placing a stetescope on the abdomen and listening to the sounds of the gut (psycho-peristalsis) this powerful massage can encourage the body to digest emotional stress. http://www.biodynamic.org/what-is/what-is-psycho-peristalsis

The armouring I spoke about earlier is like an onion with many layers and can be dissolved over a series of regular treatments.

Biodynamic Psychotherapy

 

Jay

Shiatsu Massage Technique

Shiatsu is a massage technique, involving pressure of the fingers. It is a form of healing originated in Japan where it is used for curing various disorders, diseases and pains. It is also referred to as acupressure. Specific areas causing trouble are assessed prior to the treatment. Pressure is applied with fingers, hands and palm on the pressure points. Energy blocks are released by the usage of pressure application, stretching and rubbing techniques.

A shiatsu massage involves certain healing benefits. It helps in disease prevention, enhances blood circulation, raises mental and spiritual awareness, decreases blood pressure, relaxes the muscles, eliminates toxins, decreases stress and reduces anxiety levels.

The principle of a Shiatsu massage is where traditional acupuncture points are massaged with the finger tips with pressure application, so the different meridians are brought back with energy and balance. The receiver lies on the futon in prone, supine or side-lying positions (lying on their front, back or side), or can sit in a specially designed chair. Particular points along the meridians are applied pressure by the finger tips, hands or fingers. Removal of blockages aids healing and helps in maintaining balance, and enhancement of circulation brings a feeling of relaxation. Boosting of immunity, pain relief and feelings of well-being are the benefits one can experience from a shiatsu massage.

    

Sciatica Pain Relief with Shiatsu

Sciatica is a painful condition that can leave you unable to bend, shift or even sit comfortably. People suffering from this ailment are often desperate for treatment that will relieve some of the pain.  Because this condition stems from a pinched nerve in the lower back, effective treatment options can take time to be fully effective.  While there are many therapies and medications that can help with the pain, one of the most effective treatments for long-term healing is Shiatsu.  An eastern massage technique that can help relax the muscles in the back and neck, this treatment can provide you with short-term pain relief and long-term healing. Shiatsu dates back about one thousand years to the country of Japan.  Initially a profession for the blind, it continues to be a popular treatment method for pain.  The traditional Shiatsu practitioner in Japan today is usually a small gentleman who is able to use his palms, thumbs, fingers and even knees to provide a rhythmic massage for pain relief.  Applying exact pressure in specific spots will encourage the ki, or chi, to flow through the bones, arteries, muscles and skin of the affected area.

The core belief of Shiatsu is that the body has the power to heal itself.  The massage treatments and phases of intense pressure are meant to encourage that self-healing so the patients can enjoy longterm relief from painful conditions.  Needles and medications are avoided as the focus lies on the body’s energy meridians and its natural power to heal.

Each Shiatsu session will last about an hour and the person will feel incredibly relaxed when the session is done.  Peace washes over the patient and the pain will lesson with each session.  Shiatsu has been found to effectively eliminate the pain of sciatica in five sessions or less, making it one of the more effective treatment options.

Shiatsu works to re-establish the flow of healthy energy throughout the body.  The massages are designed to remove energetic blocks that are believed to cause pain.  They encourage the body’s healing energy to work naturally.  The body’s natural balance is restored through the proper use of Shiatsu.

Every Shiatsu session is personalized to the individual patient.  There is no specific, standard massage for any given ailment.  Rather, the practitioner will study the patient and deliver a massage that is designed for that person’s specific conditions and source of pain.  The ability to customize each treatment plan to every patient based on their flow of ki is part of what makes this treatment so effective.

If you have been suffering from the pain of sciatica, then you should look into the amazing results offered by Shiatsu.  You don’t have to live with the pain and you may be able to avoid surgery or other drastic treatments.  Choose the treatment that will provide you with immediate pain relief and long-term healing.  You will leave the sessions feeling more relaxed and enjoying a greater range of motion.  You will also feel healthier overall than you have in years.

Restoring Digestive Health and Boosting Well-being

gut-health_large

Ever since I started working as a Nutritional Therapist, I was staggered by the number of people, both young and old, who suffered from gastrointestinal issues. Digestive complaints are amongst the most common reasons for individuals seeking medical help. There are more than 200 over-the-counter remedies for digestive disorders, many of which create additional digestive problems in their place. Once we have a compromised digestive system, it can play out over our entire bodies, leading to allergies, arthritis, autoimmune conditions, acne, chronic fatigue, poor mood, intolerances, pain and more. Having a healthy gut is absolutely central to our entire health. Helping clients with chronic health issues always starts with fixing their gut.

Our digestive system is responsible for breaking down and absorbing all the food we eat, and then subsequently delivering nutrients to your body’s cells. Over a lifetime, the average person ingests more than 25 tons of food; however, as well as providing nutrients, this food may also contain damaging bacteria, viruses, and toxins. The gut wall – or mucosal layer – has the unique role of absorbing health-promoting nutrients and molecules, while also providing protection to the body by preventing the entry of toxins or pathogens into the blood stream.

 

It is important to remember that digestion starts in the mouth. We need saliva and the enzymes it contains to help break down proteins, fat and carbohydrates. Chewing the food properly is key to kick-start the digestion process correctly. If we wolf down our food we might end up with digestive complains such as bloating.

 

In the stomach, the food mixes with more enzymes and hydrochloric acid (HCL). Sometimes clients are convinced that some of their digestive issues are related to having too much stomach acid, however a small test often reveals that the opposite is the case. Many people suffer from low amounts of HCL, often caused by poor diet, stress, alcohol, some medication, age, illness, poor sleep and more. Adequate HCL is necessary to break down proteins, activate digestive enzymes, protect us from pathogens and foreign organisms, and help us to absorb the nutrients in the food.

 

If food has not been broken down properly by now, on its way to the small intestine the food molecules can start to ferment or irritate the lining of the gut wall. They can also result in an overgrowth of bacteria, which can lead to bloating, abdominal pain and/or diarrhoea.

 

We have trillions of bacteria living inside us, and we have quite a ‘symbiotic’ relationship with them – we actually depend on each other. The good bacteria, often called probiotic, or beneficial bacteria need a place to live, eat and reproduce, and in turn their metabolic activity supports our own health in multiple ways. In fact, we literally could not live without them. It’s about getting the balance right, support the ‘good’ bacteria and keep the ‘bad’ bacteria out.

 

Beneficial bacteria in the gut act as the housekeepers for the digestive tract. They coat the entire surface of the gut, providing another layer of protection from invaders and toxins by providing a natural barrier, and producing a lot of anti-bacterial, anti-viral and anti-fungal substances.

Did you know that approximately 75% of our immune system is located in the gut? One more reason to look after our gut health. Our immune system is our first line of defence. It is constantly bombarded with foods, toxins, microbes, and partly undigested food, that might cause irritation, an allergic reaction, and poor immunity, all ofwhich results in poor health.

 

Many factors can damage the beneficial gut flora and knock out digestive system out of balance, among them stress, lack of nutrients, poor diet, chronic inflammation, and many over the counter medications. Fortunately, some simple dietary and lifestyle changes can restore balance and digestive health.

 

If you are suffering from digestive issues, such as chronic diarrhoea, constipation, bloating, reflux, cramps, abdominal pain, gas, IBS and Autoimmune Disease, please give me a call or meet me for a free 15 minute mini-consultation to discuss your health issues and learn what Nutritional Therapy has to offer.

 

By applying the patient-centered approach used in Functional Medicine I seek to identify and address the root cause of ill health. After a thorough case history taking and possibly functional testing I can show you what has been causing your symptoms and create a tailored programme to restore your health and wellbeing.

 

Yours in health,

Doris Rabe Dip Nutritional Therapist mNTOI

Phone 085 1543354 and 071 9153828

Pain Free Pregnancy With Chiropractic Care

Fifty per cent of all women suffer from moderate to severe, back and pelvic pain during pregnancy.  Of these women only thirty two percent seek help for their pain.  The remainder of these women reach for pain medication to manage their pain or are advised to take medication to manage their pain. As a chiropractor I am in a privileged position to have the skills and knowledge to offer support to this group of patients.  Chiropractic treatment is proven to be safe and effective way of alleviating pain during pregnancy.

In a recent study by Dr Heid Haavik, treating pregnant women through chiropractic increased the levator hiatal area at rest and therefore appeared to relax the pelvic floor.  Other retrospective studies have shown that women who have chiropractic care during their pregnancy have a shorter labour, need fewer analgesics and are less likely to need medical intervention.  Although more research is needed to help better support the work of chiropractors with pregnancy, the results of the above studies are overwhelmingly positive towards both chiropractic and manipulative therapies during pregnancy.

Pregnancy chiropractic treatment is all about creating balance and maintaining mobility. Most pregnant women suffer from poor posture, muscle inhibition, hormonal fluctuations and hypermobility.

In treating these patients we are supporting an active pregnancy and creating space for a baby to grow, move around and adopt to the perfect position for birth.

During pregnancy, relaxin, a polypeptide hormone is produced, which is thought to activate the collagenolytic system, which regulates collagen formation and alters the ground substance by decreasing the water content.  The action of this is responsible for softening of the ligaments supporting the sacroiliac joints, pubic symphyses and abdomen, changing the support and protection provided by these structures which predisposes pregnant women to strains in supporting structures. Consequently, the joints become more mobile and less stable and the likelihood of injury  to these joints is increased.  The combination of loosened posterior ligaments and an anterior weight shift caused by a heavy uterus may allow excessive movement of the ilia on the sacrum and result in stretching of the sacroiliac joint capsules.

RECOMMENDED ADVICE DURING YOUR PREGNANCY

Eat a good varied diet, with plenty of whole gains vegetables and lean red meat, chicken of fish at least twice a week. Protein requirements increase during pregnancy for optimal growth and energy. .  Eating a high-fibre diet with lots of fresh fruits and leafy salads will help avoid common problems with constipation and hemorrhoids.

Folic acid is recommended during the first trimester while, Iron, Essential Fatty Acids and vitamin C supplements are recommended in the second and third trimesters  Frequent small meal and snacks aid digestion and help blood sugar balance  throughout pregnancy.  This also prevents the feeling of being overfilled.  Lots of water and fresh juices keeps the system clean and nourished and you its and easy way to gain lots of vitamins and minerals .  Avoid processed, refined, reserved and artificially coloured foods.

Exercise

Do not start any new, aggressive exercise program during pregnancy .  Yoga for pregnancy is highly recommended. Walking, swimming, and stationary bike riding offers body movement and toning with low impact.

Stress

It has been noted by midwives and other birth attendants that the emotional attitude of the pregnant mother has more to do with a healthy pregnancy and successful birth than any other single contributing factor.  It is important that the expectant mother learns how to both trust and relax her body.  Pregnancy and birth are natural phenomena and they require change and adaption.  Use relaxation techniques to deal with stress.  Pamper yourself with daily activites that are enjoyable.  Share concerns with relatives and friends in frequent intimate conversations.  Attend a Yoga class and a prenatal group for support as well as for information. Relaxation helps to reduce fear and anxiety decrease, it helps blood flow to the baby and the uterus. The babies oxygen and nutrient are maximised as a result of increased blood flow.  The mother and baby will be less affected by stress hormones.

Remember, pregnancy isn’t an illness, it’s a time to bond with your growing baby and ENJOY.

 

VOUCHER

5 EURO’S OFF A CHIROPRACTIC TREATMENT

FOR PREGNANT WOMEN

To claim your discount present your voucher on payment at the clinic.

(VALID UNTIL 31ST DECEMBER 2017)

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New Year, Flat Belly once and for all !!

Are you struggling with a bloated belly or are you desperate to lose that fat around the middle?

Tummys

Follow a tailored nutritional health program to lose weight and reduce digestive issues such as bloating, as well as cravings and blood sugar imbalances. As a nice side effect levels will increase.

Our 3 week program is just €99 for the whole package, including weekly recipes. 2 x 1hr consultations, and nutritional advice on other health issues you may have.

Contact our Nutritionist Doris Rabe to make an appointment: 071 9153828/ 085 1543354

email: [email protected]

 

Reflexology , much more than a Foot Massage!

Some of the benefits of reflexology include its ability to stimulate nerve function, increases energy, boosts circulation, induces a deep state of relaxation, eliminates toxins, stimulates the central nervous system, prevents migraines, cleans up urinary tract conditions, speeds recovery after injury or surgery, helps relieve sleep disorders, reduces depression, and relieves pain. Furthermore, it can help ease the treatment of various cancer and even helps to soothe the pains of pregnancy, even those occurring after the baby is born.

Many of us work on our feet all day. Whether you work in an office, a factory, a field, a hospital, or anything in between, there is a good chance that you put a lot of weight and stress on your feet every day. However that stress can also manifest itself in the other parts of our body.reflexologyinfo

It is a similar situation to back pain. People get massages for back pain, so it makes sense that there should also be foot massages, right? Reflexology is much more than a foot massage, but at its foundation, that’s the easiest way to describe the process.

It involves the reflexologist applying pressure to specific areas in the hands, feet, and ears that affect certain reflex areas of the body. Imagine that there is a connection between zones of your feet and hands that represent certain areas of your body that can be adjusted or managed through these zones.

A lot of the theory behind reflexology has to do with aligning your qi, but even for those who normally don’t invest much in this discipline of health, there are plenty of scientific studies that have supported the claims of reflexologists.

For more information on this call 071 9153828 or drop in to the Wellness Centre, 3 Quay St, Sligo.

 

Healthy Halloween Treats

Pumpkin Carrot MuffinsPumpkin&Carrot
The pumpkin flavour gives these muffins the feel of the season, but the low-cal ingredients deliver solid nutrition. They’re a great addition to Halloween festivities.

Ingredients
Almond flour: 1 cup
Oat flour: ¾ cup
Baking Powder: 2 tsp
Ground Cinnamon: 1 tsp
Pumpkin Spice: ¼ tsp
1 Egg
Agave Syrup: ¼ cup
Pumpkin cooked: 1/2 cup
Carrots cooked: 1/2 cup
Raisins: 1/4 cup
Skimmed Milk: 1/2 cup
Coconut Oil: 1/3 cup
Method
1. Heat oven to 400 degrees F.
2. Combine flours, baking powder, salt, cinnamon, and pumpkin spice.
3. In another bowl, mix egg, agave syrup, milk, raisins, and coconut oil.
4. Purée carrots and pumpkin together and then combine with wet ingredients.
5. Mix wet and dry ingredients and then pour batter into a non-stick muffin tin.
6. Bake for 15-18 minutes, or until toothpick comes out clean.
7. If desired, top muffins with fat-free cream cheese.
Banana Coconut Ghost

Banans Ghost
They’re healthier for you than ice cream and they taste just as good, while filling you active kids up! This ghostly treat will please kids and adults alike.

Ingredients
Large Bananas: 2 ripe
Dried unsweetened coconut ¼ cup
Coconut Oil: 1 tsp
Grapes Sliced in quarters: 4
Cranberries: 8
Popsicle Stick: 4
Method
1. Peel bananas and cut into halves.
2. Stick Popsicle stick or toothpick into flat end of banana and place in freezer until firm.
3. Once firm, roll bananas in coconut oil and then roll in dried coconut flakes.
4. Lay coated bananas on a plate and use quartered grapes for the eyes and cranberries for the mouth.
5. Serve immediately

Cookery Course: Healthy Eating for kids

COOKERY COURSE: HEALTHY EATING FOR KIDS in SLIGO, starting on Thursday
– only 1 place left! –
Easy meals for busy Mums and Dads!

Learn how to create healthy dishes which the whole family will enjoy, and that are easy to prepare. Kids Healthy Eatinf

Child-friendly meals for breakfast, lunch and dinner. Lunch Box Ideas; Nutritious Snacks and more.

Lots of Samples, Recipes and Handouts to take home.
3 Thursday mornings 10.30-12.30pm starting October 8th.
Cost: €30

Please contact St Michael’s Family Life Center, phone 071-9170329, to book your place