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HEALTH GREAT SOURCES OF COMPLEX CARBOHYDRATES


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


started:


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: info@waterfordcyclecentre.com


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


• Improved Energy • Improved Circulation • Improved Immune System


Claim up to 75% back on the cost from your health insurer SPECIAL:


MARCH


Holistic Massage, Indian Head Massage, Reiki Master, Reflexology & foot massage


90-mins treatment - Back, neck & shoulder massage,


only €45


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!


Holistic Treatments: Holistic Massage Swedish Massage Hot Stone Massage Aromatherapy Massage Pregnancy & Postpartum Massage Reflexology Reiki Master


Beauty Treatments: Dermalogica Facials Waxing Manicure Pedicure


Eyes & Makeup WATERFORD 27


Aideen Doyle, ITEC, CIBTAC, M.N.R.R.I


• 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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