9 Tips to Make SPF Your BFF

We all know that the Irish summer can be a whimsical thing and sunshine is never promised. It’s tempting to step out and let your skin soak up the rays at every opportunity, or head overseas to chase the rays, without considering the damage the sun can inflict. You can still achieve the summer look while protecting your skin by following our 9 top tips. Enjoy the sun kissed look and leave the sunburn behind by making SPF your BFF!

Get Bang For Your Buck

If you’re using SPF on your face every day, you might as well choose one that can help with your other issues too. Have dark spots, pick one that contains lightening agents and helps with pigmentation. Have red prone or sensitive skin, choose one with anti-inflammatory ingredients. Avene Mineral Fluid SPF50 is specifically designed for us sensitive types.

Sunscreens For Life, Not Just Summer

Think because you live in Ireland you can skip SPF on rainy days? Na ah! The sun’s damaging effects are still at work, regardless of the weather. Put sunscreen on exposed areas 20 minutes before leaving the house rain, hail or shine. One application a day Parasol Suncare SPF20 is just the ticket.

How Much Is Enough

You should use about a shot glass of sunscreen for your entire body and apply it 20 minutes before going outside as this is approximately how long it takes before your skin is completely protected from UV rays. We recommend a minimum of factor 30 for adults and factor 50 for children. La Roche Posay Anthelios SPF50 Kids Lotion is a popular sunscreen for little ones and also comes in spray form, if preferred.

Choose “Broad-Spectrum”

Always make sure you choose a sunscreen that’s broad-spectrum because this type of sunscreen protects against UVA and UVB rays. UVA rays are the ones that can cause wrinkles, while UVB rays are the ones that can burn. P20 Sun Protection SPF 30 Spray offers 10 hours protection from UVA/UVB.

No, There Is Not Enough SPF In Your Makeup

Don’t be fooled into thinking there is enough SPF in your makeup. You would need to apply 14 times the amount of powder people normally use and the same goes for foundation, unless you want to slather on 7 times as much as you normally would.  Try the newly launched Skingredients Skin Sheild SPF50, it’s a moisturising, non-comedogenic, physical (mineral) filter SPF that provides protection against both UVB and UVA rays, as well as infrared, pollution and the HEV (blue) light emitted by screens.

Fake It… Use Self-Tan For A Golden Glow

The only safe way to tan is to use a self-tan. LloydsPharmacy have a wide selection whether you want a light glow or an ultra dark look. Take your pick from mousses, lotions, graduals, oils, sprays… we’ve got the perfect one for you. Get your glow on here.

Cover Up

When in the sun, try to wear a long-sleeved top and long trousers. Dark clothing with tightly woven fabric blocks more sun than white or loosely woven fabrics. Accessorize with a hat that shades your face, neck, and ears and a pair of sunglasses that have UV absorption.

Sun Sensitising Medication

Be even more cautious if you are taking medications that may make you more sensitive to the sun. these include specific types of antibiotics, anti-inflammatories, antifungals, blood pressure medications, and chemotherapies.

Keep It Fresh

We all have that leftover bottle of sunscreen from the last trip, but it’s important to start fresh each summer. The active ingredients in sunscreens can lose their potency, so check the expiry date before using it.

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Nearly half of Irish mums admit they’re unhappy with their weight, study finds

Nearly half of Irish mums admit theyre unhappy with their weight, study finds

Us mums can all admit that we are all guilty of neglecting ourselves from time to time, whether that’s our mental health or general health. We turn into doctors once the kids have the slightest sniffle and are always there to listen to our teenager daughter’s worries and woes. However, when it comes to our own struggles and health issues, we can fail to invest as much time in them.

In a study conducted by MummyPages on behalf of LloydsPharmacy’s 8 Week Health Transformation Programme, Irish mums have revealed if they are looking to improve their mental and physical well-being. It also looked at whether or not Irish mums consider themselves to be happy and healthy.

A shocking 40 percent of mums revealed that they were bothered by emotional problems such as feeling anxious, depressed, irritable or sad.

A mere 11 percent of mums said they did not struggle with emotional issues at all in the past month.

Overall Irish mums surveyed were not getting the required amounts of Calcium, Fibre, Vitamin A and Potassium in their diets. Responses showied that 41 percent of mums were happy with their calcium intake, 32 percent for fibre, 15 percent vitamin A and 12 percent for potassium intake.

Calcium is necessary for healthy teeth and bones and to ward off osteoporosis, but it is also critical for other cell functions such as as blood clotting.

Vitamin a is important for healthy vision, the immune system and reproduction.

Potassium is one of the most important nutrients and is responsible for regulating fluid balance, muscle contractions and verve signals, and it also helps reduce blood pressure, protect against stroke, osteoporosis and kidney stones.

Fibre is a critical part of the diet and ensure a healthy digestive system and regular bowl movements. It can improve cholesterol and blood sugar levels, and can be a good defence from diabetes, heart disease and bowl cancer.

With regards to weight, nearly half of Irish mums are not happy with their current weight, with 47 percent stating that they would like to lose a little weight. And only 7 percent not wishing to lose any weight.

Smoking and not wearing sunscreen were amongst mum’s biggest health mishaps. Only 22 percent of Irish mums surveyed said they use sunscreen all the time; with just 39 percent stating they use it sometimes.

85 percent of Irish mums surveyed that they do not smoke, of the remaining figure 93 percent would like to give up.

LloydsPharmacy offer a fantastic programmer that can assist you in whatever health change you want to make be it weight loss, smoking, mental well being or improving your diet. You can find out all about LloydPharmacy’s 8 Week Health Transformation Programme here.

Carrot, Apple & Beetroot Salad

Carrot Apple & Beetroot Salad (serves 2)

A sweet and juicy salad bursting with vitamins and minerals. A tasty way to get raw veggies into your diet with plenty of fibre to keep your gut happy. Carrots are rich in beta carotene which boosts our immunity and complexion. Apples help to lower cholesterol while beets helps to lower blood pressure. This salad holds well in the fridge so can be enjoyed the following day. It’s super quick and easy to make and a great one to serve at a summer barbeque… or any time of year for that matter!

Ingredients

2 carrots, grated.

1 large pink lady apple, grated

3 beetroots, cut into small chunks (vacuum packed cooked variety)

80g feta cheese, cubed

1-2 tbsp. of toasted seeds e.g. pumpkin, sunflower or flaked almonds

A handful of mint leaves, torn

Dressing

1tbsp virgin olive oil

1tbsp lemon juice

1tbsp. balsamic vinegar

Pinch of salt

Method

  • For the dressing spoon the ingredients into a cup and stir well.
  • With a box grater, grate the carrot and place it in a salad bowl, follow with the grated apple.
  • Pour the dressing over and mix to combine.
  • Scatter the cubes of beetroot on top, followed by the feta cheese then sprinkle with the seeds.
  • Garnish with the mint leaves and serve alone or along with sliced avocado or grilled chicken for a more filling meal.

Nutrition Facts

Servings: 2

Amount per serving

 

Calories

286

% Daily Value*

Total Fat 17.6g

23%

Saturated Fat 7.4g

37%

Cholesterol 36mg

12%

Sodium 531mg

23%

Total Carbohydrate 24g

9%

Dietary Fibre 4.5g

16%

Total Sugars 19.1g

 

Protein 8.9g

 

Vitamin D 0mcg

0%

Calcium 209mg

16%

Iron 2mg

9%

Potassium 603mg

13%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

Super Power Granola & Yoghurt Pots

Super Power Granola & Yoghurt Pots

Super charge your energy levels with this simple and delicious breakfast combo!

This super healthy granola is chock full of complex carbs and healthy fats to give you long lasting energy and keep you fuller for longer. Instead of dried fruit we’ve used chia seeds and almonds which are a great source of protein, fibre and heart healthy fats to keep your blood sugar levels balanced. Combine with your yoghurt of choice and vitamin C rich berries for a nutritionally balanced breakfast.

Super Power Granola

Ingredients.

  • 2 cups oats
  • 1 cup almonds, chop with sharp knife
  • ½ cup coconut flakes
  • 1/3 cup chia seeds
  • ¼ tsp salt
  • 2tbsp. coconut oil, melted
  • 1/3 cup honey
  • 1tsp. vanilla essence

Method

  • Set your oven to 150°C. Line a large baking tray with baking paper.
  • To a large bowl add the oats, chia seeds, almonds, coconut and salt.
  • Melt the coconut oil in a pot or in the microwave and stir in the honey and vanilla.  Pour the wet mixture into the dry and stir together until well combined.
  • Spread the mixture out onto the baking tray and bake for about 30 mins until a light golden colour. Stir half way through.
  • Allow to cool fully before storing in an air tight container for up to 2 weeks.

Yoghurt Granola Cup

In a glass, layer natural yoghurt (coconut yoghurt works well too) with a tablespoon of granola and top with mixed berries. Repeat with a second layer of yoghurt and top with more granola and mixed berries. Savour and enjoy each mouthful before you start your busy day!

Nutrition Info Super Power Granola & Yoghurt Pot

(100g Natural Low Fat Yoghurt + 2tbsp. Granola + 1 cup mixed berries)

Calories

329

% Daily Value*

Total Fat 14g

18%

Saturated Fat 5.2g

26%

Cholesterol 0mg

0%

Sodium 161mg

7%

Total Carbohydrate 43.5g

16%

Dietary Fibre 7.6g

27%

Total Sugars 24.5g (natural sugars)

 

Protein 11.5g

 

Vitamin D 0mcg

0%

Calcium 67mg

5%

Iron 3mg

17%

Potassium 205mg

4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

Healthy Heart Top Tips!

Here at LloydsPharmacy, we are working in partnership with the Irish Heart Foundation to raise awareness of how to prevent cardiovascular heart disease and stroke.

Sadly, every hour, someone in Ireland suffers from a stroke. Every day, hundreds of Irish people are diagnosed with heart disease. And up to 10,000 die each year, which makes heart disease and stroke one of Ireland’s biggest killer diseases.

Here are the top three things we recommend for a Happy Healthy Heart!

Healthy Eating

Fad diets are not effective for long-term weight loss. Losing weight too quickly can leave you tired and hungry, so you give up, regaining the weight as quickly as it came off. Keep your focus on the habits you want to change rather than on an ‘all or nothing’ approach. So rather than thinking about all the foods you feel you must give up or go without, why not see the new year as a time to embrace a whole new way of eating healthily for the good of your heart.

When it comes to maintaining a heart-healthy diet, remember that alcohol is high in sugar and calories and drinking more than the recommended amount can be harmful to your heart. For women, the recommended maximum limit is 11 standard drinks a week and for men it is 17 standard drinks a week. A standard drink is half a pint of beer or a small glass of wine.

Exercise

A study published last year in the Lancet Global Health journal found that one in three women and one in four men worldwide did not get enough exercise to stay healthy, meaning that 1.4 billion adults were at greater risk of cardiovascular diseasetype 2 diabetes, dementia, and some cancers due to a lack of physical activity.

We all know that regular exercise is good for your heart while inactivity greatly increases your risk of heart disease and stroke. All it takes is 30 minutes of moderate intensity aerobic exercise five days a week to keep your heart healthy. It can be difficult to find an extra half an hour in our busy days so why not try to work exercise into your day instead. You don’t have to be a top athlete, simply walking for 30 minutes a day is a great way to get active in 2019.

Sleep

Getting a good night’s sleep is crucial for heart health. In fact, the World Health Organisation has said that poor sleep should be considered a modifiable risk factor for cardiovascular disease along with smoking, lack of exercise and poor diet.

In 2016 the American Heart Association released a scientific statement on the association between the duration and quality of sleep and cardiovascular disease. The statement found that sleep issues, especially not sleeping enough, obstructive sleep apnoea (five or more pauses in breathing per hour of sleep) and insomnia can influence the risk of obesity, high blood pressureType 2 diabetes, stroke, coronary heart disease and overall cardiovascular disease.

What the doctor recommends?

Asked for her top tips for a healthy heart in 2019, Dr Angie Brown, Consultant Cardiologist and Medical Director of the Irish Heart Foundation recommended, a healthy diet, drinking less alcohol, exercising more and getting good quality sleep.

You can avail of a free blood pressure check at your local LloydsPharmacy.

Read the full article at The Irish Heart Foundation

Baked Cod with Mediterranean Vegetables in a Lemon & Herb Crumb

 

Baked Cod with Mediterranean Vegetables in a Lemon & Herb Crumb (serves 2)

I love a dinner that goes into the oven on the one tray and involves minimal prep and clean up. This summery cod dish is super tasty and satisfying and bursting with Mediterranean goodness. You can omit the potato if you want to go for a low carb meal, either way it’s delicious.

Ingredients

  • 2 loins of fresh cod
  • 4 tbsp. olive oil
  • 2 garlic cloves, minced
  • ¼ tsp. chilli flakes
  • 4 tbsp. breadcrumbs
  • 1 tbsp. flat-leaf parsley, finely chopped
  • 1 large courgette, quartered into rectangles
  • 6 cherry tomatoes, halved
  • 1 small red onion, cut into wedges
  • 4 small baby potatoes (quartered)
  • 1 lemon (half for the tray, the other half for zest only)

Method

  • Heat the oven to 200˚C. Prep the courgette, onion and potato and place onto a large oven dish.
  • Pour 2 tablespoons of olive oil into a small bowl, season well with salt & pepper then stir in 1 minced garlic clove. Pour the oil mixture over the vegetables in the oven tray.
  • Top with the two cod fillets. Cut a lemon in half and set aside one half for the breadcrumb. Quarter the other half and add the lemon wedges to the baking tray.
  • To make the breadcrumb topping, heat 2tbsp olive oil in a frying pan. Add one minced garlic clove and the chilli flakes, fry for 1 minute and then stir in the breadcrumbs and fry for another minute or so. Add in the zest of half a lemon along with 1 tablespoon of chopped parsley.
  • Once the breadcrumb is golden, sprinkle it over the cod and bake for 20 mins.
  • Half way through cooking time, add in the cherry tomatoes so they don’t get over cooked. Serve piping hot & enjoy.

Nutrition Facts

Servings: 2

Calories

495

Amount per serving

% Daily Value*

Total Fat 31g

40%

Saturated Fat 4.6g

23%

Cholesterol 40mg

13%

Sodium 233mg

10%

Total Carbohydrate 33.9g

12%

Dietary Fibre 6.7g

24%

Total Sugars 9.4g

 

Protein 26.2g

 

Vitamin D 0mcg

0%

Calcium 75mg

6%

Iron 2mg

10%

Potassium 706mg

15%

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

Coconut Cinnamon Cookies

Coconut Cinnamon Cookies_instagram_2Coconut Cinnamon Cookies (serves 10)

If you’re looking for a wholesome treat the whole family will enjoy then these cocolicious cookies are sure to hit the spot! They’re so quick and easy to make and really taste home made with subtle natural flavours.  Perfect for a lunch box treat, but you may find yourself not wanting to share them! A gentle reminder that even healthier treats need to be eaten in moderation so one cookie per serve is ideal.

Ingredients

  • ½ cup coconut oil (room temp)
  • ½ cup coconut palm sugar (available in supermarkets & health stores)
  • 1 free range egg
  • 1tsp vanilla extract
  • 1 cup plain flour
  • ½ cup oats
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • ½ cup coconut flakes (you can break the flakes up into smaller pieces by hand)

Method

  • Set a fan oven to 170°C then line a large baking tray with baking paper.
  • Add the coconut oil and coconut sugar to a large bowl. Use an electric mixer to beat them together until well combined. Follow with the vanilla and egg and beat to combine.
  • Using a sieve, sift in the flour and baking powder into the wet ingredients. Then add in the oats and cinnamon and lightly beat until just combined. Stir in the coconut flakes leaving a small bit over to sprinkle on top.
  • Using your palms, roll a tablespoonful of the mixture into a ball and flatten to make a thick cookie shape. Repeat to make approx. 10 cookies and sprinkle each with a few coconut flakes on top.
  • Bake in the oven for about 15-17 minutes until golden. Allow to cool before eating and store in an air tight container.
Nutrition Facts
Servings: 10
Amount per serving  
Calories 212
% Daily Value*
Total Fat 13.1g 17%
Saturated Fat 10.8g 54%
Cholesterol 16mg 5%
Sodium 29mg 1%
Total Carbohydrate 22.7g 8%
Dietary Fibre 1.2g 4%
Total Sugars 7.6g  
Protein 2.5g  
Vitamin D 2mcg 8%
Calcium 9mg 1%
Iron 1mg 8%
Potassium 49mg 1%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie