Introducing our Online Health Service – RediCare

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Did you know 60% of the Irish population suffer from a chronic illness? So, it’s safe to assume you know a family or friend who suffers from such an illness. Did you also know that one in four women in Ireland will die from cardiovascular disease, and are almost six times more likely to die from cardiovascular disease than breast cancer? That’s some very scary stats! However, 80% of premature deaths from cardiovascular disease are preventable. The team at RediCare have developed an online health programme to help manage, treat and prevent such illnesses and here a LloydsPharmacy we are the exclusive Pharmacy offering this service to our customers.

Tell me more about RediCare…

RediCare is an online health programme that enables you to manage and treat chronic health issues. It is also a digital therapeutics platform…but what does this mean? Well it’s a new type of evidence-based therapy that uses software to help manage diseases. The type of diseases that this platform is focused on is high blood pressure, overweight and obese conditions, high cholesterol, pre-diabetes and Type 2 diabetes.

RediCare provides health education videos, easy to prepare recipes, shopping lists, exercise routines and one-to-one consultations on lifestyle and dietary advice. A 6-month subscription to the programme is only €50 – an absolute bargain!  LloydsPharmacy has partnered with RediCare to offer this service to our customers and support them through their journey. Our highly trained colleagues are ready and waiting in your local pharmacy to help you along this journey, whether it’s checking your blood pressure and BMI, or advising on your supplements and vitamins.

Ok…. now show me some results!

RediCare have seen some overwhelming results. 8-12 weeks after starting the RediCare programme:

  • Weight can reduce by up to 6kg
  • Waist circumference can reduce by up to 6.82cm
  • Triglycerides can reduce by 13.7%
  • HbA1c* can reduce by up to 13.26%
  • Blood pressure can reduce by up to 8.32%**…. amazing results, right?!

Since RediCare is accessed online, it is so easy to check food information, get 1-to-1 consultations or read up on a recipe anywhere!  Andy Sheppard, the nutritionist, showed us some shocking statistics -to anyone who eats Cornflakes for breakfast, the sugar content alone is scary!  He also discussed the benefits of fasting, and how “breakfast is the most important meal of the day” was part of Kellogg’s clever marketing campaign, and it stuck!

Dr Niall Colwell, Consultant Cardiologist, works with RediCare and has seen the clear benefits of the programme “After around 8 weeks, you can lose around 6kg in weight and have significant reductions in cardiovascular risk factors (BP, Cholesterol, HbA1c) which in turn helps reduce heart attack and stroke risk.”

You can sign up for RediCare in the following stores:

LloydsPharmacy Charleville

Unit 12 Charleville Town Centre, Cork
Telephone: 063 32794

LloydsPharmacy Grand Parade

8 Grand Parade, Cork City, Cork
Telephone: 021 4274563

LloydsPharmacy Ballincollig

Units 6/7, SuperValu Shopping Centre, Cork
Telephone: 021 487 2104

LloydsPharmacy Togher

Unit 2, The Lough Shopping Centre, Cork
Telephone: 021 4964629

LloydsPharmacy Hollyhill

Unit 9 Hollyhill SC, Cork City, Cork
Telephone: 021 4392266

LloydsPharmacy Youghal

102 North Main Street, Cork
Telephone: 024 92189

LloydsPharmacy Kinsale

Kinsale Quarter, New Road, Cork
Telephone: 021 4773939

LloydsPharmacy Midleton

21 Main Street, Co Cork, Cork
Telephone: 021 4631586

* Patients with baseline HbA1c >6.5% (avg. 7.87%)

**Systolic blood pressure, Diastolic -5.66 or (-6.92%)

New Year, New You!

The new year has just begun, which means you’ve a blank slate ahead of you to make the best of the next 12 months. Are you looking for some resolutions for the new year to better yourself and your health? You might have overindulged a bit over Christmas – all that food, drink and festive treats. It’s time now to get back on track, and we have put together 5 things we recommend you do to be healthy and happy in 2020.

1 – Get Healthy and Get Active

Being active is one of the most important aspects of staying healthy. Try to get at least 30 minutes of exercise every day. When you’re out and about, take the stairs instead of the lift or the escalator. If you use the bus or public transport, get off a stop or two earlier. Make sure you choose something you enjoy so you’ll stick to it. Or choose a fitness buddy to support you.

2 – Refreshing Yourself For 2020

Water, water, water. Your body is about 60% water so it’s important you drink enough of it. Try to drink at least 6 glasses of water a day. Dehydration has negative effects on your health, including dry skin, inability to concentrate and headache. Often our bodies don’t recognise thirst and instead, we think we’re hungry, so drinking a glass of water with your meals can stop you overeating. If you don’t enjoy drinking still water, you can opt for fizzy water or you can add some sugar-free cordial.

3 – New Year New Menu

With todays busy lifestyles someties it can be difficult to find the motivation to cook a healthy meal and some days it’s so tempting to get a takeaway. But takeaways and frozen meals are full of excess sugar, salt and calories. Not only that, but they are more expensive than when you cook at home. If you plan your meals in advance and keep healthy snacks to hand you are more likely to stick to a healthier eating plan.

Change Your Health Direction helps you out with recipies, shopping lists and daily trackers to plan your meals and keep track.

4 – Take Some You Time

Your mental health is just as important as your physical health. Practicing mindfulness has huge benefits, including reduced stress levels, increased self-control and emotional regulation. A simple way to practice mindfulness is through meditation. Meditation can take many forms, but the main thing is to focus your attention to the moment you’re in. Watch the birds outside your window, clear your mind while you’re going for a walk or simply sit still and concentrate on your breathing.

5 – Sleep the Night Away

A bad night’s sleep can leave you feeling tired, irritable and unable to concentrate. On the other hand, nine hours of sleeping like a log can see you springing out of bed feeling bright-eyed, bushy-tailed and ready to take on anything the day might throw at you. But when you’ve got a lot on your mind, getting a good night’s sleep can be easier said than done.

Change Your Health Direction will guide you through tips to getting a great nights sleep as well as herbal remidies to help you drift off.

Call into your local LloydsPharmacy to talk about Change Your Health Direction! 

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

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