1. Eat little and often, leave no longer than 3 hours between meals/snacks. Try aiming for three meals and two snacks daily.
2. Eat low GL foods as these release sugar more slowly and help to keep energy constant. Low GL foods include wholegrains, vegetables, nuts, seeds, healthy proteins and berries. Reduce processed foods and those high in sugar. Go to www.gl.patrickholford.interactiveprofiling.com for more information.
3. Include protein with each meal to slow the release of sugars into the bloodstream. So if you have porridge for breakfast add a handful of nuts. Snack on fruit with nuts, or vegetable sticks and bean pate. And add lentils, chicken or pulses to soups.

• Omega 3 essential fatty acids, including fish oils, flax and hemp oils are important for brain function and can help aid concentration and memory. We have a variety at Wild Oats including capsules and oils.
• Lecithin is found naturally in foods such as eggs, soybeans, grains and legumes. It can also be taken as a supplement. It is a phospholipid (fatty compound) which protects nerve cells and has been shown to increase memory and concentration.
• Patrick Holford's Brain Food is a blend of vitamins, phospholipids and other nutrients to help support the healthy functioning of the brain.
• Advanced Brain Nutrients by Higher Nature also contains vitamins, phospholipids along with amino acids needed for healthy concentration, memory and learning.
• B Vitamins are essential for the release of energy from food and a healthy nervous system (and much more). There are many different formulas containing B vitamins and they can help to maintain a calm outlook and a relaxed state of mind.
• Ginkgo Biloba supports concentration and memory by maintaining capillary circulation to the brain.

• Soak nuts and seeds overnight before eating.
• Soak dried beans overnight or longer and then boil with a piece of Kombu seaweed to improve digestibility.
• Try to buy organically grown and in-season.

• Drink at least two litres of water or herbal teas a day.
• Avoid foods which you know you don't tolerate well.
• Buy foods that are local, seasonal and organic where possible.
• Reduce stress where possible.
• Engage in moderate cardiovascular activity three times a week.
• Don't smoke.
• Steam vegetables rather than boiling or frying to retain flavour and nutrient value.

• Supplements such as probiotics (friendly bacteria), psyllium husks (a good source of soluble fibre) and digestive enzymes are all useful for improving digestion and speeding up a sluggish bowel.
• The diet should be high in vegetables, fruit, whole grains, nuts, seeds and protein such as white fish, lentils and pulses.
• Water is really important as it lubricates the lining of the colon and stops the digestive system from clogging up. Water also increases the health of the urinary tract and helps to flush away excess toxins through urine.
• Decrease foods such as sugar, alcohol, dairy and bread as these feed unfriendly bacteria. Wheat, processed foods, caffeine, dairy and red meat in excess can lead to a sluggish digestive system.
• Exercise stimulates muscle activity which in turn gets the lymphatic system cleansing the body cells and promotes peristalsis which moves food along the digestive tract. Exercise also promotes healthy lungs, another exit route for toxins.

• Milk thistle protects liver cells and increases detoxification by the liver.
• N-Acetyl L-Cysteine increases glutathione which is needed for detoxification.
• Vitamin C aids detoxification and elimination of heavy metals.
• Dandelion enhances bile flow which decreases liver congestion.
• Schisandra prevents liver damage and stimulates repair.
• Multi Vitamins and Minerals: B Vitamins and minerals such as iron, copper, magnesium, selenium and zinc are needed by the liver to aid in the detoxification process.

• Continue to eat foods that are rich in soluble-fibre such as dried fruit, vegetables, nuts, seeds, whole-grains and pulses as these are beneficial for bowel health.
• Cruciferous vegetables such as cauliflower, cabbage, broccoli and Brussels sprouts increase liver detoxification.
• Lemon, parsley, watercress, onions and garlic are also beneficial.
• Increase fluids such as water and herbal teas as they help to flush toxins away in urine.
• Avoid caffeine, alcohol and sugary, carbonated drinks.
• Avoid processed foods and foods containing chemicals and pesticides.
• Increase whole foods and concentrate on foods in their natural state: the more processed a food the less nutrients and more unhelpful chemicals they will contain.
• Try to eat organic food where possible.

• Turkey contains tryptophan, an amino acid which can improve mood and sleep.
• A nut roast is a good source of protein and nuts contain essential fatty acids and nutrients such as magnesium which can aid sleep and manganese which helps to control blood sugar levels.
• Parsnips are a great source of fibre and are high in B vitamins, the vitamins that help us deal with stress.
• Brussels sprouts are part of the brassica family along with cauliflower and broccoli and are great for the health of the liver.
• Carrots are full of vitamins and minerals including the antioxidant Beta-Carotene.

• Digestive enzymes when taken before a meal can help to digest it. This will really help especially if you have a sluggish digestive system and perhaps you have had too much Christmas dinner.
• Peppermint tea is another digestive stimulant which can also calm indigestion.
• Ginger can help to relieve nausea and assists in the breakdown of fat. It can be taken as a tea or a tincture.
• Try to include protein with your sugary treats to slow the release of sugar into the bloodstream, this helps to balance blood sugar levels and will help to keep your energy levels constant.

• Always eat before drinking alcohol. This helps to slow the release of alcohol into the bloodstream and prevents the liver from becoming too overloaded. It also helps protect the delicate lining of the digestive tract.
• Drink water regularly between alcoholic drinks to help flush the toxins from the urinary tract.
• Take MILK THISTLE before and after drinking. Milk thistle helps strengthen, cleanse and protect the liver. Vogel's Milk Thistle Complex also contains Dandelion and Artichoke which are also used for detoxification and improving liver function.

• Vitamin D: 'The sunshine vitamin'
  Vitamin D deficiency is very common and can cause depression and seasonal affective disorder (SAD), which is indicated by low mood or depression caused by lack of sunlight. It is possible to get your blood levels tested by your GP and we have lots of supplements in store including capsules, chewable tablets and oral spray.
• St Johns Wort
  Can help to lift mild depression and anxiety. St Johns Wort can interfere with some medications so be sure to check in store for any interactions.
• Passiflora Complex by Vogel
  Known as 'a hug in a bottle' passiflora complex contains passiflora and avena sativa (oats). It can help to reduce nervous tension, stress and sleeping problems.
• Vena Sativa (oats) Used for ongoing stress, nervous and mental exhaustion and anxiety. Avena Sativa has fewer contraindications than St Johns Wort and can be used by children.
• Rhodiola Rosea
  An adaptogenic herb, which helps to even out moods and helps the body to deal with everyday stresses. People who take it on a regular basis say it "takes the edge off".
• Positive Outlook by Higher Nature
  Positive outlook provides B Vitamins and Amino acids to help maintain healthy levels of important brain neurotransmitters.
• 5HTP
  5HTP can be taken as a supplement and is converted into serotonin in the body. Serotonin is known as the 'feel good neurotransmitter' and improves mood, sleep and relaxation.

• Spend as much time in sunlight as possible to maintain vitamin D levels.
• Exercise regularly as this improves mood and boosts energy by releasing endorphins into the blood. Try to get as much exercise in the fresh air as you can by taking walks in the country or going for a bike ride.
• SAD lamp; these can help to adjust the bodies sleep/wake cycle which is often disrupted in seasonal affective disorder.
• Relaxation techniques such as breathing or meditation help to reduce stress. Try following this link for a daily 6 minute relaxation technique: www.healthandyoga.com/html/news/exercise.html
• Sleep. It is really important to get a good nights sleep, lack of sleep can cause low mood and irritability.

• Try porridge with ½ water and ½ soy/oat/rice milk and add banana/berries/chopped dried fruit/nuts and seeds, you can buy ground mixes for younger or fussy children
• Scrambled egg on wholemeal toast
• Boiled egg and rye bread soldiers
• Sugar free muesli
• Banana and berry smoothie with protein powder/nut and seed mix

• Wholemeal pitta with salad and hummus
• Quinoa salad with seeds, roasted red peppers, broccoli florets (raw or just blanched), basil and a olive oil and balsamic dressing
• Brown rice salad with sweetcorn and peas. You can make a dressing by blending sundried tomatoes, olive oil, balsamic vinegar and basil. Serve with hummus and rice cakes
• Fruit, dried fruit, flavoured rice cakes, baked crisps, seed mixes, fruit and nut bars (look out for added sugar)
• Try www.netmums.com, www.annabelkarmel.com and www.taste.com for more lunch box ideas.

• A good Multi-vitamin and mineral can help support a balanced diet, ensuring there are all the nutrients needed for a well functioning body. Natures plus do a wide range of childrens supplements, including Animal parade chewable muli-vitamins (ask in store for samples). We also stock Biocare Kids complete complex, which is a banana flavoured powder that can be sprinkled onto food or mixed in juice. Solgar make Kangavites, which are berry flavoured chewable tablets. We also stock Floradix Kindervital for children; a liquid containing vitamins and herbs.
• Essential fatty acids are important for brain development and health, learning, mood and concentration. These can be found in oily fish, nuts, seeds, hemp, flax and avocado. They are also anti-inflammatory and promote a healthy immune system. We sell several fish oil supplements specifically designed for children including Eskimo Kids (which contains omega 3, 6 and 9 with vitamins D and E and comes in orange and tutti fruitti flavours); several companies make fruit flavoured chew and Solgar has a vegetarian and vegan omega oil blend that can be added to smoothies or food.
• Vogels Avena Sativa helps to soothe a nervous or anxious child.
• Ainsworths Recovery Remedy is a combination of flower essences and can be helpful for childhood situations, such as tantrums and dealing with stressful situations.
• Concentration Essence by Jan de Vries contains flower essences which can help children who have difficulty in focusing and concentrating.

Increase:

Supplementation

• Essential fatty acids such as fish oil, flax oil and hemp oil. People with eczema have altered essential fatty acid metabolism, which leads to inflammation and allergies. Try taking a good quality fish oil or Solgar's Omega blend which contains omega 3, 6 and 9 and is vegetarian.
• A good quality Multi-Vitamin and mineral that contains: zinc for improved healing and regeneration of skin cells, Vitamin C which acts as a natural anti-histamine and strengthens the skin and Vitamin E to improve healing.
• Probiotics as mentioned above; good bacteria rebalance the gut flora promoting intestinal health and reducing allergies.

• Ecz-Easy by inlight contains plantago, calendula and tumeric. It is a rich ointment that soaks in easily and is ideal to ease the itch and irritation.
• Hope's Relief contains manuka honey with it's healing properties as well as liquorice and calendula.
• Skin Soothe by Kalya contains essential oils such as chamomile, geranium and lavender, known for their calming and soothing properties.
• Pure Shea Butter by Laughing bird is rich in vitamins A and E which are needed for healthy skin.
• Salva-Derm by alva balances the skin and eases itch and irritation.
• Aloe Gel cools, calms and hydrates skin.
• Grandma Vines Antiseptic Gel contains cider vinegar which cools and calms irritated skin.
• Dead Sea Bath Salts by Dead Sea Magik softens, soothes and encourages repair of damaged skin cells.

1. Eat little and often, three meals and two snacks and try to eat something every 3 hours. This helps to give your body a steady flow of sugars. Also when you miss a meal your body goes into starvation mode and actually holds onto fat. Some meal and snack ideas are given below.
    
2. Eat protein with every meal. Protein slows the release of sugars into the bloodstream and helps to create a more constant level of blood sugar.
    
3. Limit refined foods, sugars and caffeine and concentrate on whole foods such as brown rice, quinoa, millet, lentils, nuts and wholemeal bread.

• Cucumber and carrot sticks with hummus, mashed avocado or nut / seed butter
• Tinned mackerel or sardines in oil on a rice cake
• Fruit and nuts
• Apple sticks dipped in nut butter
• Rice cakes with hummus or avocado
• Nut and fruit bars such as Trek and Nakd bars (available in store, watch out for added sugar and glucose syrup in some other bars)
• Dried fruit and nuts
• Apples and cottage cheese on rye crackers

• Mixed grain porridge with berries and a tablespoon of ground seed mix
• Berry smoothie with soy or rice milk and nuts or seeds
• Poached or scrambled eggs with grilled tomatoes and baked beans
• Buckwheat pancakes with blueberries
• Vegetable omelette with onions, tomatoes, sweetcorn & broccoli

• Quinoa with roasted sweet potatoes, peppers, avocado and herbs
• Salad with avocado, kidney beans, spring onion, peppers and tomato
• Brown rice with tuna, peppers, basil and olive oil
• Mackerel with salad and brown rice
• Wholemeal sandwich with hummus, avocado and grated carrot

• Corn pasta salad with homemade tomato sauce, herbs, cherry tomatoes with bean salad
• Quinoa stuffed peppers served with salad or steamed broccoli
• Lentil chilli with brown rice
• Buckwheat burgers with salad or steamed broccoli
• Grilled salmon with spinach, cherry toms & corn + olive oil & lemon
• Tofu stir fry with broccoli, spinach & ginger and brown rice or noodles

• Higher Nature Full Stop contains P12 proteinase inhibitor which is an extract from white potato. P12 enhances the feeling of fullness and helps to reduce calorie intake and manage appetite.
• Hemp helps to manage appetite and weight by promoting a feeling of fullness.
• Higher Nature HCA is a derivative of citric acid which helps to increase the rate that fat is used as an energy source.
• Natures Aid Thermatone contains green tea, cayenne and ginger which have been shown to increase energy expenditure. It also decreases appetite following meals and restricts conversions of carbohydrate into fat.
• Natures Plus Skinny Mini is designed to speed up the metabolism, burn fat, energise the body and reduce cravings by controlling blood sugar levels.
• Natures Plus Sugar control contains Ayuverdic and Chinese herbs which help to control blood sugar levels
• Natures Plus Fat Busters contains chromium, green tea, ginger and rhodiola rosea which work on the stomach and small intestines to decrease fat and carbohydrate.
• Chromium Picolinate. (sometimes called the Glucose Tolerance Factor, GTF) Many of us do not have enough Chromium in our diet which the pancreas needs to balance blood sugar. Taking chromium in the form of a food supplement can often help reduce the highs and lows often experienced during the day as our body systems struggle with blood sugar levels. This in turn can reduce our food cravings as the lows are reduced.

• Beta-Carotene rich foods help to reduce inflammation and promote health of the mucus membranes throughout the respiratory system and are included in the table below
• Dark green leafy vegetables contain Beta-Carotene and also help to eliminate excess toxins from the body

• Garlic helps to reduce catarrh and is antimicrobial, killing bacteria which may reside in mucous. Crush the cloves with either a garlic crusher or the edge of a knife to release the important oils and it is best eaten raw.
• Vitamin C acts as a natural anti-histamine so increase these foods:

• Vitamin E is also a natural anti-histamine and is found in the following:

• Try eating a teaspoon of local honey (which has been produced by bees near where you live) each day, this is because the allergy may be to specific pollen from plants growing in a particular area. If the honey contains minute quantities of that pollen eating the honey little and often may help to desensitise the body.

• Dairy is mucous forming so is best avoided; alternatives include rice, oat, soy and nut milks.
• Wheat allergy and intolerance are common. The gluten in wheat can be mistaken for an allergen by a hyper-sensitive immune system. The symptoms of wheat allergy are similar to those of hayfever. People with hayfever often react to the gluten in wheat. Try replacing it with rye, oats, barley, quinoa, millet and buckwheat (actually from the rhubarb family).
• Refined and processed foods, colourings and additives place an added strain on the liver as it has to filter the extra toxins from the body.
• Alcohol, black tea and coffee deplete the absorption of minerals and also strain the liver. If you are drinking alcohol make sure you are including water. Alternatives to tea and coffee include green tea, rooibos, herbal teas such as nettle, chamomile and dandelion coffee.

• Vitamin C is a natural anti-histamine. Histamines are inflammatory compounds which cause allergic reactions such as a blocked or runny nose.
• Quercetin supports healthy histamine levels, acts as an antioxidant and anti-inflammatory and strengthens the action of vitamin C.
• Bromelain is an enzyme derived from pineapple, which is an anti-inflammatory and helps to support healthy nasal and respiratory airways.
  (We have several complexes at Wild Oats which contain Vitamin C, quercetin and Bromelain. Ask in store for more information)
• Bioflavonoids strengthen the antioxidant potential of vitamin C and support the strength and integrity of capillaries.
• Luffa Complex by A.Vogel. A combination of herbs which help to reverse the effect of hayfever symptoms. The effect should be felt within 20 minutes. It also comes in a nasal spray for easy delivery.
• Euphrasia by A.Vogel (eyebright). Allergens can cause itchiness and redness of the eyes. Euphrasia can help by acting as an anti-inflammatory on the mucous membranes and can also benefit the nose and throat.
• Weleda Mixed Pollen contains a mixture of grasses, cereals and early and mid tree blossom. Homeopathic remedies work on the theory that like cures like and introducing a small amount of a substance enables your body to know how to fight against it.
• Weleda Rhinodoron Spray can be used to clear blocked nasal passages.
• Potters Allerclear nasal spray and tablets contain garlic (which is anti-microbial and helps to loosen phlegm), and echinacea (which acts against infections and is anti-inflammatory). They can both be used for a runny nose, nasal congestion and catarrh.
• Haymax nasal balms act as a pollen barrier when applied to the base of the nose.

• Sugar: All forms of sugars interfere with the ability of white blood cells to destroy bacteria. Look for hidden sugars in products such as baked beans, pasta sauces, breads etc.
• Alcohol: Alcohol also interferes with the immune system's response and depletes important vitamins and minerals which are needed to keep the immune system healthy.
• Dairy: Recurrent ear infections and excess catarrh may be caused by excess dairy intake and a possible dairy intolerance. It may be helpful to avoid dairy for a couple of weeks to see if symptoms improve.
• Allergies and intolerances to certain foods may cause chronic colds, sore throats and ear infections. Food allergy/intolerance tests can be helpful in working out which foods may be causing problems.

• Berries, Kiwi fruit, pumpkin seeds, whole grains, green leafy vegetables, parsley, cabbage, watercress, lentils and almonds.
• Colourful vegetables including butternut squash, peppers, carrots and sweet potatoes.
• Exposing the skin to sunlight for 20 minutes a day produces vitamin D which is important for immunity.

• Water keeps the body hydrated and flushes away excess toxins.
• Increased stress can suppress the immune system, so try using relaxation techniques such as meditation, yoga or breathing exercises.
• Exercise is important for general health and can include swimming, running, dancing, cycling and walking.

• Zinc: 20-50 mg daily can help to increase immunity by increasing thymus gland function (the master gland of the immune system) and increase white blood cell function in general.
• Vitamin C: 500mg-2grammes daily. Vitamin C has an essential role in immunity. It nourishes the thymus gland and increases the function of white blood cells and antibody activity. It also helps to reduce the severity and duration of illnesses.
• Beta-carotene: 5000-10'000IU supports immune function in the mucous membranes, including the nose and throat, which can help to prevent infection.
• Vitamin D: 400-2000IU modulates the immune system and may inhibit the development of autoimmune disease.
• Selenium: 50-200mcg. A deficiency in selenium can lead to a weakened function of the thymus gland and suppressed white blood cell activity. Selenium also increases natural killer cell activity, cells which kill pathogens in the body.
• Probiotics: (The good bacteria found in the digestive system): A large portion of the immune system resides in the digestive tract. Probiotics help to keep the digestive tract healthy by reducing unwanted bacteria, yeasts and fungi. Lactobacillus acidophilus, one type of probiotic, produces acids that kill invading bacteria.
• Echinacea: Reduces the severity of cold and flu symptoms and the duration of infections. It works by improving the efficiency with which the immune system identifies infectious particles and then kills them.
• Garlic: 100-1000mg Garlic has natural antibiotic effects and increases natural killer cell activity.
• Black Elderberry: Boosts the immune system, is anti-viral and contains antioxidants which help the immune system to defend itself.

• FSC Immune Formula: A mushroom formula containing Beta Glucans which activate the immune system and enable it to work more efficiently without it becoming overactive. Beta Glucans may also aid in wound healing, help prevent infections and can support cancer treatment.
• Higher Nature Immune Max: Contains olive leaf extract, Vitamin C, blackcurrant, bilberry, black elderberry and zinc to support a strong immune system
• Patrick Holford ImmuneC: Contains Vitamin C, Black elderberry extract, ginger, bilberry and zinc which help to support the body's natural defences and assist immune function.
• Wellness Formula: Contains Vitamin C, garlic, propolis, elderberry, Echinacea, olive leaf, goldenseal, zinc, grape seed extract, Vitamin D, Vitamin A, Selenium, Beta-carotene and more. Can help to Increase immune function and decreases the duration of illness.