Top tips for weight loss

1) Plan your meals each week!

Start each week with a plan in place and know what your meals will be each day. There are lots of really tasty heathy options for you to enjoy – you just need to do your homework. Be adventurous and try something different so you don’t get bored of your meals. Before you leave for the shops write down everything you need so you don’t forget anything. And remember to shop local for your fruit and vegetables – lots of great bargains and you’re supporting smaller Irish owned businesses!

2) Stay off the scales, as much as possible!

It can be tempting to weigh yourself every day, or more, while trying to lose weight. However we would advice against this and suggest picking the same day each week to weigh yourself. There are so many factors that can affect your weight on a daily basis so it’s better to pick one day a week and stick with that.

3) Start taking Apple Cider Vinegar!

A good supplement like Apple cider vinegar is great to kick start healthy eating. Studies have shown it helps support weight loss and metabolism by helping to keep you feeling fuller for longer. You can get it in liquid r tablet form but I would recommend tablet since it’s super easy to take – 1 tablet with a large glass of water at breakfast and you’re done!

4) Add a bit of spice!

Why not add some spice, such as chilli, to your dishes? Not only can it jazz up a meal but studies have shown that spice can boost your metabolism and help burn more calories.

5) Sleep, sleep and more sleep!

A good nights sleep is a very important part of the weight loss journey. A poor nights sleep leaves you feeling tired and less motivated to stick with your healthy eating and exercise plan. I would suggest taking 30 minutes before bed each night to wind down. Put away all devices, turn off the TV and maybe read a chapter of a book.
Also remember weight loss is a journey and can take time when doing it properly. If you have a bad day, or week, with food and exercise then just start again – it’s not a big deal.

Suggested support products:

Revive Zest
This is one of my favourite products! It’s a multivitamin that is dissolvable in water, is very affordable and really helps boost my energy so I’m less tired or fatigued.
New Nordic Apple Cider tablets
As I mentioned in Top Tips, Apple Cider Vinegar is great to kick start healthy eating and support weight loss.

Please note we are implementing safety measures in response to COVID-19 which limits 2 people per store. Please respect your fellow shoppers and maintain a distance of at least 2 metres at all times. If you are experiencing any symptoms such as fever, shortness of breath or cough please DO NOT call into your local Pharmacy or GP and phone instead. If you suspect you are showing symptoms of COVID-19 you should self-isolate and contact the HSE on 1850 24 1850.

(Golden) Milk and Cookies!

Many of us are baking in our kitchens and whipping up a storm! Cakes, scones and tarts are being produced (and deliciously consumed!) all over the country. We thought we’d share a recipe to try this bank holiday weekend that gives cookies and milk a new golden twist! Enjoy!

Turmeric. The golden spice associated with Indian cuisine has been used for centuries, particularly in Ayurveda (the ancient healing system of India) for its powerful healing properties. It’s no surprise then, that scientists soon became interested in the seemingly magical medicinal properties of this golden root.

Curcumin – the main bioactive compound found in turmeric root is probably one of the most heavily researched compounds in the world in relation to its potent anti-inflammatory effects.  This compound has been proven effective in treating inflammation, diabetes, cardiovascular disease, Alzheimer’s disease, cognitive decline and multiple sclerosis as well as being effective in preventing the progression of some cancers. I love when science and ancient wisdom agree!

As curcumin is not easily absorbed into cells on its own,  it is often taken with black pepper and coconut oil or milk to enhance absorption so the recipes here optimise the bioavailability of  curcumin. What’s more, golden milk is a particularly effective tonic for balancing female hormones and may be an effective in reducing the pain and inflammation associated with PMS, PCOS, Uterine Fibroids and Endometriosis and for balancing blood sugars.   This is my version of milk & cookies – no dairy, gluten or refined ingredients….

Turmeric & Ginger Cookies (Makes about 12)

• 125g ground almonds
• 100g organic gluten free oats, ground into a coarse flour using a food processor
• 1/3 cup organic maple syrup
• 2 teaspoons organic ground turmeric
• 1 teaspoon organic ground ginger

1. Line a baking tray with parchment and pre-heat the oven the 180 degrees celsius.
2. In a bowl combine all the ingredients to form a crumbly dough that sticks together easily when pressed.
3. Take heaped tablespoons of mixture and shape it into balls using your hands. Place onto the baking tray and press down lightly with the base of a small glass.
4. Bake in the oven for 12-15 minutes until the cookies are golden. Remove from the oven and leave to cool on a wire wrack. As the cookies cool they will become more crunchy.
5. Store in an airtight container for up to 1 week.

Golden Milk (Makes 1 cup)

• 1 teaspoon ground turmeric
• 1/3 teaspoon ground cinnamon
• 1 heaped teaspoon organic virgin coconut oil
• 1/2 teaspoon freshly ground black pepper
• 1 cup unsweetened nut milk (almond, coconut, hazelnut, hemp etc)
• 1/2 teaspoon organic maple syrup, raw honey or coconut palm sugar.

1. In a small bowl mix the turmeric, cinnamon, black pepper and coconut oil to make a paste.
2. Transfer to a small saucepan and heat gently for a minute then pour in your chosen milk.
3. Heat gently for about 5 minutes (do not boil).
4. To serve, pour the golden milk into a cup and add a 1/2 teaspoon organic maple syrup, raw honey or coconut sugar to taste.

Hayfever in Children

The pollen count is higher now so more people will experience hay fever. If you normally get hay fever, you will be familiar with the typical signs and symptoms. They usually occur at about the same time every year. 

Hay fever tends to affect children as they get older (about 6-7). Sometimes hay fever can be confused with a virus as many symptoms are similar. However, hay fever has clear seasonal symptoms, which occur every year at the same time (from March to October) and can last from weeks to months. If your child has a constant runny nose and is sneezing every day for this part of the year but not in the winter, it’s a sign that they may be suffering from hay fever.

Useful measures that can be taken to prevent hay fever include:

• Using a pair of wraparound sunglasses to protect their eyes and discourage rubbing
• Spreading some petroleum jelly around your child’s nostrils to help catch pollen before it is breathed in.
• Keeping windows closed when inside
• Checking the pollen forecast before planning days out. Coastal and urban areas tend to have lower pollen counts than places such as the park (especially if the grass has just been cut).
• Using air conditioning in your car rather than opening windows
• If your child has been out in the garden, wash their hands and faces and change their clothes as soon as they come back into the house. Pollen attaches to the fibre of clothes and can continue to cause symptoms over the next few hours.
• For the same reason don’t dry your child’s clothes and bed sheets outside on high pollen days

Speak to your local LloydsPharmacy team today and discuss the best treatment option that works for you.

Please note we are implementing safety measures in response to COVID-19 which limits 2 people per store. Please respect your fellow shoppers and maintain a distance of at least 2 metres at all times. If you are experiencing any symptoms such as fever, shortness of breath or cough please DO NOT call into your local Pharmacy or GP and phone instead. If you suspect you are showing symptoms of COVID-19 you should self-isolate and contact the HSE on 1850 24 1850.

Staying Active During Coronavirus

With many of us working from home for the last month you may have noticed that your activity levels have started to dip. Physical activity is so important at the moment to keep our bodies healthy but it is just as important for our mental health. With the lovely weather we have been enjoying now is the time to set a new routine and grab some fresh air and sunshine.

We thought we would give you some ideas that you can do easily and without special equipment.

Walking or Jogging:

These are probably the easiest ways to introduce exercise into your day. You can even walk in small spaces while still working. If you have a call, stand or walk around your home while you speak, instead of sitting down. If you decide to go outside to walk or exercise, be sure to maintain at least a 2 metre distance from other people. Try breaking up your day with several short walks or runs with another longer bout of exercise in the evening after you finish work.

Online Classes

There are so many different online classes at the moment to choose from. Take advantage of the current upward trend of great online fitness programmes being put together by local gyms and fitness instructors. Many of these are free and can be found on social media pages and youtube. Be careful about starting new workout programmes at home and be aware of your fitness level and limitations.

Dancing!

We’ve all done a little dancing in our living rooms! It’s fun and a great way to get yourself moving during everyday tasks. Pop on your favourite tunes and shake a tail feather. Dancing while doing domestic chores is a great way to get your heart rate up and put a little fun into the mundane.

Regular movement

Try to reduce your sedentary time and remember to to stand up, stretch and move about regularly. Try setting a timer on your phone to remind yourself to take a break during work hours.

Tell us how you are keeping active in the comments below.

Easy Bake Pizza for the Weekend

Homemade Pizza

Looking for something tasty and quick to make for the weekend. Try this easy to make pizza from our friends in Redicare. You can get the kids to help and pick their favourite toppings! Serve with salad on the side for the perfect weekend tasty treat!

Serves 2

Prep time:                   15 minutes

Cooking time:             30 minutes

Ingredients

Crust

360 ml shredded mozzarella cheese

175 ml almond flour

2 tablespoons cream cheese

1 egg

Topping

225 g Italian sausage

360 ml shredded mozzarella cheese

Instructions

1. Preheat the oven to 180°C.
2. Line the baking tray with greaseproof paper.
3. Mix the cream cheese, grated cheese, almond flour and egg.
4. Place on the baking tray and flatten into a pizza shape.
5. Place in the oven for 10 minutes.
6. Top with cheese, add the chorizo and place in the oven for a further 10 minutes.

Top 10 Tips for Inhaler Use

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Top 10 Inhaler Tips from The Asthma Society of Ireland

1. Talk to your healthcare professional about your medication and device technique. Ask them which inhaler to use first and how long to wait between each inhalation
2. Clarify medication dose, when to take your inhaler and what to do if breathing symptoms deteriorate
3. Talk to them about the importance of checking inhaler technique REGULARLY
4. Discuss how and when to clean the device
5. Consider expiry dates of the device. Ask them if your device is reusable; if there is a discard date and how to discard the device.

6. Discuss safe storage and disposal of the device
7. Ask them how to prime the device
8. Ask what to do if your device malfunctions
9. Discuss the signs for an empty device and when it needs to be replaced
10. Ask them for patient information, Asthma Society resources or for a referral if necessary.

Article sourced from Asthma Society of Ireland – See original article here

Inspirational ideas for Kids of all ages!

The role of parents in Ireland has changed dramatically over the last couple of weeks in ways that we are still discovering. With the latest necessary government restrictions in place in response to the Coronavirus, keeping our children healthy and happy in mind and body is becoming an increasing worry for some parents.

Many of us in LloydsPharmacy are parents and we are also learning as we go. We’ve put together some of the best tips and suggestions from our team to help inspire you with activities for kids of all ages! Tell us some of your tactics in the comment section below!

Toddlers

Toddlers are full of energy, so it’s a good idea to keep them as active and occupied as possible. Organising fun activities such as jumping, or dancing sessions can really get them engaged and using up all of their energy.

Ages 4 – 6

Involving children in this age group in tasks such as baking or preparing meals can do wonders for their sense of curiosity. Allowing them to be involved in some of these more “grown up” tasks will also give them a feeling of achievement and motivate them to eat what they have prepared.

Ages 7 – 9

If you have garden space it is great to organise a Nature Hunt. Create a list of items for them to go and find items such as Daisies, twigs, smooth rocks, etc. This, accompanied with a picnic, can really keep them busy and create a wonderful family day “out”. If you don’t have garden space, this can be also done indoors by doing a treasure hunt with an indoor picnic set up in your main living area. Doing something unusual in a usual space can fire up the imagination!

Ages 10 – 12

Tweens can be a tricky group because they like to think that they are older than they actually are. It’s good to give them a bit responsibility with their tasks. Get them involved in meal preparation but give them the opportunity to choose which recipe to cook, this can keep them engaged and let’s them take pride in their work. Arts and crafts are also another good activity for this age group. It’s a good chance to find out if they have certain interests or a passion for art that they can build on for the future. Exploring creativity as a family can help boost confidence.

Teenagers

Teens are used to spending a lot of time out with their friends and this age group can be the most difficult to keep occupied. Talk to them about what is going on, they are more than likely consuming information on WhatsApp or Instagram that may not be factually correct and can cause anxiety. Give them the facts and help them to understand the situation better. In terms of keeping them busy, give them larger projects. Let them paint their room, ask them to declutter, throw out old clothes, learn to play an instrument, plant flowers in the garden. All of these things take time and can help them explore their potential new interests in their own way.

Although all of these suggestions can help you to keep your kids minds and hands busy it’s important to look at the bigger picture. We all have an opportunity to spend more time with our families, more than we would ever normally have.

Take this time to have fun with your families. Play board games, have family quizzes, exercise together, enjoy meals as a family from menu creation to dessert and most importantly engage with each other.

Enjoy it. Amid the stress and strain that we will all find ourselves under in the coming days we are creating new memories, new family traditions, better and stronger relationships and learning to work together as communities in ways that we never have before!

TOP 5 Allergy Tips

With many of us spending more time than we usually would indoors and allergy season starting we thought we’d share our top tips for looking after your allergies inside and outdoors.

Causes of allergies

Allergies are caused by the body reacting to an allergen as though it is harmful, like the way it would react to an infection. Your body produces a type of antibody to fight off the allergens and one of the chemicals involved in this allergic reaction is called histamine.

Common Allergens

• house dust mites
• grass and tree pollens
• pet hair or skin flakes
• fungal or mould spores
• food (particularly milk, eggs, wheat, soya, seafood, fruit and nuts)
• wasp and bee stings
• certain medication, such as penicillin and aspirin
• latex
• household chemicals

Some people are more likely to develop an allergy because it runs in their family and environmental factors also play a part.

1 – Clean, clean, clean.

The best way to prevent an allergic reaction is to avoid the allergen that causes it. This is not always easy. Allergens such as dust mites or fungal spores can be hard to spot and can breed in even the cleanest house. Vacuum regularly and wipe down any hard surfaces that collects dust with a damp cloth.

2 – Dogs and Cats and Birds oh my!

If you live with pets and find that you are reacting more than usual to them as you spend more time indoors, try to set limitations. Keep your bedroom a pet free zone. Wash pet beds and clean out cages regularly. Vacuum carpets and rugs to prevent a build up of allergens. Groom dogs and cats to reduce shedding.

3 – A dry home is a happy home.

Spores are released from moulds when there is a sudden rise in temperature in a moist environment, such as when central heating is turned on in a damp house, or someone dries wet clothes next to a fireplace.

Keep your home dry and well ventilated. When showering or cooking, keep internal doors closed to prevent damp air from spreading through the house and use extractor fans.

4 – You are what you eat.

Many of us are experimenting in the kitchen this week. Remember to keep an eye on any food allergies people in your household may suffer from and keep these in mind when cooking. The most common food allergies are caused by crustaceans, dairy and nuts.

5 – Last but not least. Pollen!

Pollen allergies, more commonly known as hay fever, are caused when plants release pollen particles into the air (pollinate). Different plants pollinate at different times of the year, so the months that you get hay fever will depend on what sort of pollen(s) you are allergic to. Typically, people are affected during spring and summer.

Pollen gets its very own top 5 tips!:

• Check weather reports for the pollen count and stay indoors when it is high.
• Keep doors and windows shut during mid-morning and early evening, when there is most pollen in the air.
• Shower, wash your hair and change your clothes after being outside.
• Avoid grassy areas, such as parks and fields.
• Get someone else to cut the grass for you if you have a lawn.

TOP 5 Tips to Quit

When you decide to stop smoking, getting help and support can really help to improve your chances of quitting. Our trained Health Coaches are here to help you through your Smoking Cessation journey.

Our Top 5 Tips to help you to Quit Smoking:

1. Pick a quit date – Prepare for the day you quit and avoid temptation – choose a quit date that’s unlikely to be stressful and make sure you don’t have any cigarettes, lighters or matches on you. Avoid the pub or other places where people around you might be smoking.
2. Change your routine – Make your home and car smoke-free. Change what you have for breakfast. Drink your coffee in a different room. The urge to smoke can be triggered by patterns in our behaviour. Change the pattern and remove triggers when possible.
3. Reduce your caffeine – Caffeine symptoms like restlessness, muscle twitching, difficulty concentrating, and irritability. Many people who are overstimulated may become jittery, leading them to reach out for a cigarette to calm their nerves. Cutting your caffeine consumption by at least 50% can give you the right amount of caffeine you need without feeling the symptoms of withdrawal or being over-caffeinated.
4. Do regular physical activity – Studies show that even short periods of physical activity, especially aerobic exercise, reduce the urge to smoke during exercise and even 50 minutes afterwards.
5. Take one day at a time – Short term goals will be easier to achieve and once you have made it to the end of each day congratulate yourself on reaching your goal for that day,

Bonus tip – Try Nicotine Replacement Therapies (NRT) NRT can increase the chances of quitting.

The most common types of NRT are patches, lozenges, gum, inhalers and tablets. NRT replaces some of the nicotine that you previously got from smoking but at a lower level.

Call into your local LloydsPharmacy to talk about our NRT options available in store.

Introducing our Online Health Service – RediCare

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%)