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

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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

Essential Marathon Supplements

There’s no substitution for a healthy balanced diet, but every runner needs a little boost now and again. The following are a couple of supplements to consider to help hydrate your body, reduce stress, protect your joints and boost your immune system.

Sports Electrolyte Fix is an electrolyte liquid containing sodium, magnesium, chloride and potassium as well as other trace and ultra-trace elements. Electrolytes are mineral salts that dissolve in the body’s blood and fluid. They carry an electric charge and therefore can affect the blood’s pH and muscle function.

Exercise increases fluid loss through sweat. If this fluid is not replaced then dehydration will occur. Dehydration impairs performance as blood volume decreases and body temperature increases; extra strain will be put on the heart and lungs. Supplementing water with electrolytes can help minimise carrying excessive weight and possibly reduce fatigue during extended exercise.

Ashwaganda has been used for years to rejuvenate and strengthen the mind and body.

It’s valued as a nerve tonic to help reduce stress and research also supports its adoptogenic properties allowing the body to perform better under both mental and physical stress. For this reason it has been of great interest for improving physical performance in athletes.

Experimental studies have identified a wide array of therapeutic properties including anti-arthritic, anti-aging, anti-inflammatory, immune-regulatory, cardio-protective, anti-anxiety and neuro-protective effects.

MSM Glucosamine Complex is a supplement which contains a complementary blend of ingredients which offer support for the joints. MSM is important for maintaining joint health as it contains a large amount of sulphur, one of the most important elements in the connective tissues and joint cartilage. Sulphur holds the tissue and cartilage together, so a deficiency can lead to their weakened strength. Glucosamine offers similar benefits as it can reduce the rate of collagen degradation, increasing the life span of the joints. This is most relevant to athletes but can be beneficial to everyone regardless of exercise levels. Glucosamine can also offer some relief from the symptoms of osteoarthritis in some people.

Turmeric is a powerful supplement which can offer you many important health benefits.The leading use for turmeric is for joint care, as the active ingredient in it, curcumin, has a long history of use for joints.

Curcumin is both a natural anti-inflammatory and a natural antioxidant. The anti-inflammatory gets to work by targeting the triggers which have caused the inflammation, stopping it from occurring rather than just treating the pain. This is most useful in the joints, where mobility can suffer from inflammation. But curcumin can also help with digestive problems, improving digestion and reducing symptoms like bloating. The antioxidant effects of curcumin are also important for joint health, as it can protect them from free radical damage, one of the leading causes of premature aging.

Ester-C 950mg capsules are a powerful, high strength Vitamin C supplement.

Adequate intake of vitamin C can help to support optimum immune health, healthy skin and provide antioxidant protection. Ester-C is a highly effective, highly absorbable and non-acidic form of Vitamin C. The non-acidic properties of this form of vitamin C allows for better absorption, while also reducing the risk of stomach upset. It is buffered to make it gentler on the stomach, especially when large amounts are consumed. This vitamin may help to reduce the duration and severity of colds and flus. Vitamin C may also aid the production of collagen which is necessary for the formation of healthy skin, gums, bones and teeth.

 

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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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Recipe: The Gut-Loving Loaf of Bread

The Gut-Loving Loaf of Bread

The Gut-Loving Loaf of Bread

By our nutritional therapist Doris Rabe

High in protein, gluten-free and vegan, very high in fiber, easy and very yummy!

The Gut-Loving Loaf of Bread

Ingredients

1 cup / 135g sunflower seeds

½ cup / 90g flax seeds

½ cup / 65g hazelnuts or almonds (cashew nuts work as well)

1 ½ cups / 145g rolled oats

2 tbsp chia seeds

3 tbsp psyllium husk powder

1 tsp sea salt

1 tbsp maple syrup or honey

3 tbsp melted coconut oil

1 ½ cups / 350ml water

Method

– In a large bowl combine all dry ingredients, stirring well.

– Whisk melted coconut oil, maple syrup or honey and the water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick. If the dough is too thick to stir, add 1 or 2 tbsp of water.

– Transfer mixture to a loaf pan (oiled or lined with baking parchment) and smooth out the top with the back of a spoon. Let rest for a least 2 hours, or all day or overnight.

– Preheat oven to 175C.

– Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. You know the bread is done when it sounds hollow when tapped.

– Let cool completely before slicing – very important!

– Bread can be stored in an tightly sealed container for up to 5 days. Or freeze half of the bread: slice before freezing for quick and easy toast!

Play around with the ingredients – try a mixture of different nuts, add spices such as cinnamon or for something more savoury add fennel seeds, cumin, paprika or mixed herbs. If you don’t have oats, try rolled spelt.

Psyllium seed husks contain both soluble and insoluble fiber. The soluble fiber dissolves in water and soothes the digestive tract with its mucilaginous properties, while the insoluble fiber acts like a broom to sweep the colon free of toxins. You can take it anytime – many people find that a daily dose of a teaspoon or two in a glass of water really helps them get their bowels moving, (or slow them down if necessary). Don’t forget to up your intake of water!

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Treating Hay Fever Naturally

Hay Fever (allergic rhinitis) is a type of inflammation in the nose which occurs when the immune system overreacts to allergens in the air. Signs and symptoms can include a runny nose, sneezing, red, itchy, and watery eyes, and swelling around the eyes.

A healthy, balanced diet, rich in fresh seasonal produce provides a good base to help regulate the effects of seasonal allergies. The most common hay fever trigger in Ireland is grass, not pollen from trees or herbs. Around 90% of people with hay fever react to grass pollens. However, most hay fever sufferers are allergic to a variety of pollen sources. The following supplements have been known to help treat the effects of Hay Fever:

BioCare Quercetin Plus

Quercetin is a natural antihistamine and acts as an anti-inflammatory in the treatment of allergies. It inhibits histamine release in people who have mild to severe allergic rhinitis

Comvita Olive Leaf Extract - Natural

Olive Leaf Extract known for its high antioxidant levels, has been shown to exert an anti-inflammatory effect, which could prove useful in decreasing the inflammatory response involved in allergies such as hayfever

BioCare Vitamin C Powder

Vitamin C has an antihistamine effect while also playing a role in supporting the immune system

Horseradish is traditionally known as a decongestant & may help to provide relief from blocked nose

quest kyolic garlic 600mg

Garlic has anti-inflammatory properties which may be useful for inflamed nasal passages. It also has an immune enhancing effect

Irish Botanica Reishi Mushroom

Reishi Mushroom contains a compound that performs a huge stimulation of the immune system and helps dampen down allergic responses

Nettle can decrease histimine production assisting in the control and relief of hay fever symptoms

Manuka Honey take 1 tsp every day to help your immune system acclimatise to the influx of pollen before it hits

Bee Pollen can help to build up a resistance to airborne irritants.

Haymax applied to the bottom of the nose traps some of the pollen before it enters the body so there’s less for the body to react against

BioCare Vitasorb A

Vitamin A is useful in maintaining the health of mucous membranes. This can be particularly beneficial in hay fever if there is constant inflammation of the mucous membranes

Acupuncture Hayfever is an overreaction of the body’s immune system to pollen, and Acupuncture can help to rebalance the immune system.

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Open Day at St. Michael’s

Open Day-3On Saturday the 4th of February Sligo Wellness Centre will have a fundraising open day at St. Michael’s Family Life Centre. Come along to hear talks on health issues, nutritional demonstrations, and free mini treatments. This is a great opportunity to try out some of the treatments we offer at Sligo Wellness Centre.

Try out different kinds of massage including Tuina, Shiatsu, Biodynamic and Aromatherapy massage. You can also try Reiki, get a spinal check, watch a cookery demonstration and more. There will be talks throughout the day on nutritional health, lower back pain, and Biodynamic therapies. Hope to see you there!

Date: Saturday 4th February

Time: 10.30am to 4pm

Admission: €10 (all proceeds go to St. Michael’s)

Location: St. Michael’s Family Life Centre, Church Hill, Sligo

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