‘Change Your Health Direction’ Aftercare


Lorraine (CYHD Health Coach) & Rebecca (Supervising Pharmacist)

Congratulations to you all on completing our 8 week Change Your Health Direction Programme. It’s the end of the 8 weeks, but really it’s just the beginning of a new health direction for you all to follow right through the years ahead.

YOU are the ones who can make the most impact on being a healthier you, one meal at a time, one snack at a time, one workout at a time, one day at a time. It’s the start that stops most people and all of you have already leaped over that hurdle! Even losing a small amount of weight has health benefits.

The key to your success going forward will be that good old scout’s motto, “Be Prepared”. Take time to plan your meals in advance. This will help you to introduce variety, eat more nutritious, home-cooked food and rely less on convenience and processed foods, the bonus is that it will probably also save you money!! Win win!!

Prepare meals using mostly fresh ingredients and choose foods like fruits, veg (eg carrot sticks, celery, cucumber sticks) or a portion of unsalted nuts as snacks. Don’t forget the old recommendation to eat 5 portions of fruit or veg a day has now been changed to 8-10 portions per day so try to include fruit, veg or salad in every meal. Remember size matters, use the food pyramid as a guide for serving sizes. Learn to recognise hunger. If you’re not really hungry at meal times, just eat small portions.


Use healthier cooking methods. Boil, steam, dry-roast, grill, poach, stir-fry or bake food instead of frying it. Our Optima raw virgin coconut oil is a fantastic alternative to butter or cooking oil. Cut visible fat off meat and drain fat off meat and sauces when they’re cooked. Choose tomato-based sauces instead of creamy sauces. Home made soups are a great comfort food, freeze portions of it to have at short notice when needed. Base your meals on having plenty of vegetables and salad – covering half your plate every time.


You should aim to have a variety of colours on your plate at mealtimes and limit chips and takeaway foods as much as possible. Don’t forget the recipes we’ve suggested to you over the last two months are always available online on our blog.

To be healthy it’s not only about our food intake, you need regular physical activity also. It can be hard to motivate yourself so join a walking group, a neighbour, an exercise class, where you can encourage each other. Choose an activity, sport or exercise routine that you enjoy, this way you’ll be much more likely to stick to it. Remember to drink plenty of water, at least eight cups of water a day. Build your exercise level up gradually, ideally to 60 to 75 minutes of physical activity on 5 days a week but remember always ANY  exercise is better than no exercise. You should try to aim for moderate intensity exercise which causes your heart to beat faster and brings a little sweat to your brow. You should be a little out of breath but still able to talk.

For those of you who have quit smoking don’t forget the benefits:

  • Within 20 minutes of quitting your blood pressure and heart rate return to normal.
  • One day later your risk of heart attack starts to fall.
  • By day two your taste and smell improves.
  • On day three breathing is easier and energy levels increase.
  • Over the next three months your lung function increases, your circulation improves and risk of heart attack and stroke reduces.
  • After one year your risk of heart attack is cut to half that of a smoker.
  • Within 15 years, you will have about the same risk of heart attack and stroke as that of a non-smoker.
  • And not forgetting you’ll have saved yourself a huge amount of money too!

We run the 8-week programme twice every year for anyone who wishes to participate, whether you’ve done it before or are a new face to us. Don’t be afraid to pop in to us in between each programme if you feel you need some motivation or have fallen off the bandwagon or even if you just want us to measure your BMI or have your blood pressure taken.

Wake up with determination because every day is a fresh start. It’s never too early or too late to work towards being the healthiest and best version of you.


No more excuses; introduce ‘fitness’ into your life!

Ross Loughran 5/11/2016Pic : Lorraine O'Sullivan

Ross, Pharmacy Technician, Rowlagh

Change your health direction. What does it mean to you? To me, as a pharmacy technician and a personal trainer, it means changing your outlook on fitness, and not just physical fitness, but also your mental wellbeing. It’s about making positive little steps and changes to ensure you improve your overall fitness. From a personal point of view, this is what I did. I underwent that change 5 years ago. Making that shift towards positive healthy habits and I’m all the better for it.

People tend to come up with all sorts of excuses not to exercise… a popular myth out there at the moment is ‘if I’m sick, I can’t work out’ and yes, in some cases this is the truth. I’d never accept a client if they hadn’t got the all clear from a doctor. BUT fitness starts at home. By this I mean, what’s on your plate. It’s about making those small changes. Any commitment too big will never last. Start small… swap your cereal for oats. Swap that chocolate bar for a banana. Do something enough, it becomes a habit. Do it long enough, it becomes part of your life. The same can be said for exercise. Start small… take that flight of stairs to the next level, walk to the shops instead of driving.

Look at the simple habit of sitting down, yes we all do it, BUT even the action of sitting down is part of a very popular gym move; a move that works all muscles of the leg by sitting down and standing up, a move that has one of the highest calorie burning stats of any resistance move… the squat. Try this, before sitting down in front of the TV, go to sit but stop RIGHT before your bum touches the cushion. Then stand. That’s one rep. No barbell, just your own body weight. Repeat it 10 to 12 times. That’s a set. Something so simple but then you’ll have earned that seat. You’ll have raised your endorphins, making you feel good and you’ll have boosted your metabolism, getting the most out of your food. It’s making these changes that help improve fitness. Not just your body but also your mind.

Make 2018 the year of the small but mighty changes!

Top Tips For Runners—beginners, marathoners, and everyone in between!

Last Thursday I donned my brand new Asics trainers and headed out to the Blanchardstown indoor arena with over 100 other runners to meet and run with the gorgeous Paula Radcliffe. My goodness she really is a superstar. Lovely and open, she posed beside each and every one of us would-be marathon runners for a picture and seemed very happy to do so.  She then answered our questions in an informal Q&A session bestowing upon us her in depth knowledge of the sport that is endurance running.

laura 2

Her main take home points were:

  • Quality not quantity running- obviously putting in the miles is important but what is more important is varying the route, surface and pace at which you run.
  • Eating very soon after a long run is a must- prepare a meal before you go out for your run so that you just have to reheat it. Paula said she always eats within 5 minutes of returning home from a run. She advises not to forget to include protein in this meal for muscle recovery- even if this only involves a handful of nuts.
  • Ice baths are great for reducing inflammation in the limbs after a run and allow the muscles and joints to recover much quicker. Paula said that at the height of her training she would get into an ice bath as soon as possible after a run with a nice cup of hot tea!

Paula has had ongoing problems with arthritis in her foot for many years but since she started taking Revive Active Joint Complex she has felt a considerable reduction in the pain that this causes her.

I myself have run long distances on and off over many years. I tend to pick it up a bit more during the spring and summer months and retire my trainers to the wardrobe during the winter due to the shorter daylight hours. I do try to muster a 10k every couple of weeks though as I absolutely adore the freedom of running.  The endorphins that flood my body after a long run are like no other exercise. I also practice yoga to keep my ligaments and muscles long, lean and strong and swim for cardio. I find that both of these activities compliment my running, particularly yoga as one definitely needs a weight bearing exercise (says Queen Paula!) and yoga provides me with this. I also take Revive Active everyday as it gives me the energy that I need to work, be a Mum and do the occasional 5k run with Paula Radcliffe!

It is very important if you are a newbie to running that you take it easy at first and build your distances up gradually. There is no point over doing it at the start as you are highly likely to injure yourself. Start with one, two then three kilometer distances every couple of days. You will be surprised how quickly your stamina and fitness will build (the downside of this of course is that your fitness reduces quickly too if you miss a couple of weeks-you have been warned!) Make sure you get plenty of sleep. A nap in the middle of the day is ideal, but you would probably not be considered an ideal employee if you were doing this regularly! Of course you also need to fuel your body with the right nutrients- a diet rich in fresh fruits, vegetables, whole grains and lean meat is perfect. A high quality Vitamin and Mineral supplement can only compliment this. Finally, enjoy it! Running can help you to look AND feel great. It’s the perfect exercise for your mind, body and soul!

Written by Laura Dowling, Pharmacist in LloydsPharmacy Stillorgan S.C


Trying for a Baby? – How you can give you and your partner the best chance to conceive.

If you and your partner are in good health, you will improve your chances of getting pregnant and of having a healthy pregnancy.  You can also help yourselves by taking fertility supplements.

76% of Irish women who are trying to conceive believe taking a fertility supplement can help them conceive*.

What factors can affect the chance of having a baby?

Medical issues

Medical issues such as diabetes, asthma and being overweight can affect your pregnancy.

Diet and Exercise

Being overweight – For women if your body mass index (BMI) is between 20 and 25 you have a healthy weight.  Women whose BMI is more than 30 or under 19 may find their fertility levels suffer.  If a men’s BMI is more than 30, his fertility may be lower than normal.

It is important to be active for general feeling of wellness.  Being active and fitter helps with stamina and ability to cope with the ups and downs of everyday life.

Alcohol and smoking

Excessive alcohol drinking may affect the quality of a man’s sperm and smoking may reduce fertility in women.

Age can be a factor

For women, the most fertile period is in their mid –twenties and fertility starts to decrease after the age of 35.

For men, sperm is strongest in their mid-twenties and starts to decrease after the age of 40.

The importance of taking a good quality fertility supplement with the right ingredients and dosage levels.

While it is so important to do the best you can by eating well and exercising moderately, you can also help yourself and your partner by taking a high quality fertility supplement when trying for a baby.   It is very difficult, in today’s environment to get all the nutrients we need from food.

Indeed, the latest research amongst Irish women trying for a baby show that 76% of them believe in the importance of taking a nutritional supplement to aid conception*.

PROCEIVE is the new Irish Fertility Supplement specially made for men and women who wish to have a baby. It contains 33 nutrients, vitamins and minerals, at high quality dosage levels.  Each nutrient performs a role in maximising the quality of the eggs (for women) and the quality of the sperm (for men).

proceive range

Talk to your LloydsPharmacy teams – we are trained extensively in the value of nutrition and can give you helpful advice, recommend the correct fertility supplement to take in a safe, discreet and caring manner.

Don’t miss our Fabulous Pharmacist Laura Dowling who will be part of a panel discussing Fertility on Ireland AM on Monday 24th July at 9.20am.

*Source Mummy Pages July 2017/ http://www.proceive.ie


Barbecue Turkey Skewers with Tahini Dip

These Middle Eastern inspired turkey skewers are ideal for a summer barbecue or picnic, and can be packed into lunch boxes for a work week lunch served with grilled pitta breads, fresh leafy greens and gut-loving kimchi (fermented vegetables). The recipe makes between two and four servings as a light lunch or larger meal. Serving suggestions are optional of course so free to improvise. A big green salad, fresh hummus, and a bowl of tabbouleh (a herby salad made with bulgur wheat, tomatoes, lots of fresh mint and parsley) are great healthy options for a summer feast!

Serves: 2-4 | Cooking Time: 15 minutes | Rating: Simple

Nutrition: High Protein, Low Fat, Low Saturated Fat

Free From: Gluten, Wheat, Dairy, Refined Sugar


  • 1 tbsp olive oil
  • 1 large clove garlic, peeled and crushed
  • Juice and rind of half a large lemon
  • 1 heaped teaspoon ground cumin
  • 1 heaped teaspoon of dried or finely chopped oregano
  • A good pinch of sea salt
  • 3 large skinless turkey breasts cut into strips
  • 6 wooden or metal skewers

Tahini Dip

  • 2 tbsp light tahini
  • 2 tbsp water
  • Juice of 1 whole lemon
  • A good pinch of sea salt
  • 1 garlic clove peeled

To Serve:

Rocket leaves, diced cucumber, kimchi, grilled pitta pockets or flatbreads.


  1. If using wooden skewers, soak them in cool water whilst marinading the turkey (about 20 mins).
  2. In a large mixing bowl combine the olive oil, garlic, lemon juice, lemon rind, cumin, oregano and sea salt. Add the turkey strips and mix to combine. Cover and leave to marinate for at least 20 minutes (or overnight in the fridge).
  3. Preheat the grill or barbecue to a medium temperature. Remove the turkey from the marinade and thread onto the six skewers (you can discard the marinade).
  4. Place the skewers directly onto the barbecue grill and cook for about 8-10 minutes until cooked and slightly charred.
  5. To make the dip, put the tahini, water, lemon juice, salt and garlic into a small blender and pulse until combined (or whisk together with a fork, making sure to chop and crush the garlic into a paste with the back of a knife first). The dip should have a yogurt-like consistency.
  6. Transfer the dip to a bowl. Remove the turkey skewers from the grill and transfer to a plate lined with parchment.
  7. Serve with grilled pitta pockets or flatbreads (if coeliac or gluten-intolerant you can buy gluten free pittas in most supermarkets), piles of fresh rocket leaves, some fermented vegetables like kimchi or finely diced cucumber.

Nutrition Information

Created by: Pamela Ryan Qualified Nutritionist

Website: www.thehealthonist.com

Instagram: @the_healthonist


Coconut Fish Fingers + Smashed Peas

This classic combination gets a healthy overhaul! Coconut, a hint of cayenne pepper, fresh lime, mint and sweet peas make for a light, summertime dish. Serve with a big salad of fresh leafy greens or stuff them inside wholegrain pitta breads for a great picnic lunch. We won’t mind if you add a little tomato ketchup on the side either!

Serves: 2 | Cooking Time: 25 minutes | Rating: Simple

Free From: gluten, wheat, cow’s dairy, refined sugar and meat


  • 2 fresh cod fillets (about 250g – 300g)
  • 40g coconut flour, almond flour or gluten free plain flour
  • 1 large free-range egg
  • 50g desiccated coconut
  • A good pinch of sea salt
  • 1 tsp ground cayenne pepper
  • 1/2 tbsp Optima raw virgin coconut oil*
  • 1 cup frozen peas
  • 4-5 fresh mint leaves
  • Juice of half a lime
  • 2 tbsp water
  • A pinch of sea salt

To serve:

  • Fresh mixed leafy greens
  • A good quality natural tomato ketchup (optional)


  1. Preheat oven to 200 C (400 F).
  2. Crack the egg into a small bowl and lightly beat. Lay out two small plates, one with the coconut flour and the other with the desiccated coconut.
  3. Slice the fish into finger-width strips.
  4. Coat the fish strips with the flour, dipping them into the egg and then coat them with the desiccated coconut.
  5. Lay each coated strip carefully onto a non-stick baking tray. Sprinkle the goujons with sea salt, cayenne pepper and drizzle over the coconut oil.
  6. Bake for 10-15 minutes, until golden.
  7. Meanwhile prepare the smashed peas. Place the peas into a large bowl and cover with boiling water until thawed. Drain in a sieve and plunge into cool water to stop the peas from losing their colour.
  8. Tip the peas into a blender or food processor. Add the mint leaves, water, lime juice and a pinch of sea salt. Pulse the peas a few times until crushed (you could also do this with a fork, just make sure to finely chop the mint leaves first).
  9. Transfer the smashed peas to a serving bowl. Remove the fish goujons from the oven and pile onto a serving dish with mixed leafy greens. Serve.


Created by: Pamela Ryan Qualified Nutritionist

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores


Summer Vegetable Frittata

This frittata recipe is both a nutritious family favourite and easy to prepare. It stores incredibly well in the fridge so you can enjoy it during the week for lunch. I’m using some of the most delicious summer vegetables, asparagus and peas. There are so many benefits to eating in season from fresh and cheaper vegetables to supporting local Irish producers. Seasonal eating also provides variety throughout the year, so you benefit from a wide range of nutrients delivered as nature intended!

Serves: 4 | Cooking Time: 20 minutes | Rating: Simple

Free From: gluten, wheat, cow’s dairy, refined sugar and meat


  • 2 teaspoons Optima raw virgin coconut oil*
  • 1 shallot, peeled and finely diced (about 1 ounce)
  • 250g asparagus spears, trimmed (about 200g trimmed)
  • 130g fresh or frozen peas
  • 100g feta cheese
  • 8 whole free-range eggs (medium size)
  • A pinch of sea salt flakes
  • A good pinch of freshly ground black peppercorns
  • To serve: leafy greens such as rocket, watercress, baby spinach, lambs lettuce


  1. Preheat oven to 200 C (390 F). Crack 8 whole eggs into a bowl, season with salt and pepper and whisk to combine. Set aside.
  2. Heat 1 teaspoon of coconut oil on a griddle pan and add the trimmed asparagus spears. Fry on a medium heat until slightly charred (about 3-5 minutes). Remove from the pan and set aside to cool.
  3. Heat the remaining oil in a deep cast iron (ovenproof, non-stick) skillet over a medium heat and and add the finely diced shallots. Fry gently to soften before adding the peas (no need to defrost frozen peas if using).
  4. Arrange the asparagus spears on top of the pea and shallot mixture and crumble over half of the feta cheese.
  5. Pour the egg mixture evenly over the top of the vegetables and cook over a medium heat until the mixture begins to ‘catch’ the edges of the pan.
  6. Crumble over the remaining feta cheese and transfer the pan to the oven. Cook for 8-10 minutes (fan ovens will take less time – approx. 8 minutes).
  7. The frittata is ready when the centre of the mixture jiggles very slightly to touch. The residual heat will continue to cook the eggs.
  8. Allow to cool slightly before serving. Transfer to plates and serve with seasonal leafy greens such as rocket or watercress.

Nutrition Information

Created by: Pamela Ryan Qualified Nutritionist

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores