Cycle your way to a healthier lifestyle Go where life takes you!

For all your cycling needs We cater for all types of cyclist from children to adults, sporting or leisure.

It’s time for a more pragmatic approach

to mental health and wellness so let’s start by exploring the role good nutrition has to offer. Here are 3 simple tips for getting you


Balance your blood sugar levels to avoid mood swings and energy

dips • Include protein and healthy fats at every meal and snack: egg, full fat dairy products, meats, fish, beans and legumes. Add in avo- cado, olive oil or nuts and seeds for healthy fats. • Eat regularly – three meals per day with

five hours between each meal ideally • Avoid fast releasing and sugary carbo-

hydrates: boxed breakfast cereals, white breads and shop bought loaves, rice cakes, white pasta, baked goods and biscuits, juic- es, fizzy drinks and confectionary. Instead, chose complex carbohydrates such as those in the image below and keep the serving size to ¼ plate Some snack ideas to help you curb the cravings include: Have seeds or nuts with your fruit Add nuts or seeds to your breakfast Raw veggies with pate or hummus Cheese on wholegrain crackers or whole- meal sourdough bread

Smart fats – The missing link? Our brains are 60% fat so this should tell us

what a significant nutrient healthy fat is. Ask yourself this – are you fat phobic? There has been some misinformation around the area of fat and health for a long time now. Certain types of fats are not only good for your brain but they also reduce your risk of allergies, cardiovascular disease and diabe- tes to name but a few. Best food sources of Omega 3’s: From

plant foods you’ll find them in flaxseed, hemp seeds and walnuts. From animal sourc- es you’ll find them in wild salmon, mackerel,

sardines, free range eggs (that have ideally been fed some flaxseed) and Irish grass fed beef. Other beneficial omegas include pumpkin

seed, sesame seed, full fat dairy products, starflower oil and evening primrose oil.

Are you getting enough b’s? B vitamins are a group of nutrients that are vital for mental health and energy, especially B6, folate and B12 Crucial for methylation – an essential

process that hap- pens in every cell to help your body make biochemical conversions. De- fects in this process are being linked with depression, Alzheimer’s disease, autism and infer- tility to name but a few conditions. Best sources of

these nutrients are green leafy vegetables such as spinach, rocket, watercress and broccoli. Bananas, meat,

STRESSED? Benefits of

Knockhouse Business Park, Cleaboy Road, Waterford.

Tel: 051-873888 Mob: 086-8102210 E:

Jemma Kehoe is qualified in the areas of Nutritional Therapy and as a Pharmacy Technician and is based at 36 The Mall, Waterford. She can be contacted on 087-1222 521

Reflexology • Stress Reduction

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fish, eggs and dairy products are also good sources of mainly B6 & B12. Taking a

high-quality mul- tivitamin from the health food store can ensure that you’re meeting your daily needs. The sooner you

start nourishing your brain, the better! Go forth and

nourish yourselves!

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• Eases muscle pain • Soothes anxiety and depression

• Boosts immunity • Relieves headaches • Reflexology

Call 087-6488004 Gift Vouchers Available Aideen Doyle,

ITEC, CIBTAC, M.N.R.R.I. Complementary & Beauty Terapist

Complementary & Beauty Therapist

• Improves sleep by promoting relaxation

Back, Neck & Shoulder Massage

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