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W I T H
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‘Naturally the best since 1955’
ISSUE 31 • AUTUMN/WINTER 09
Jan de Vries
W
R
I
T
E
“If we please
ourselves, we
weaken ourselves
and others.”
S
More Life with
Good Nutrition
Jan de Vries
There are ten basic rules for healthy eating which are
paramount when striving for good health.
M
a n y diseases and health
problems are not destiny,
but the result of our way of
living. There are things in life which
one cannot, or can only with difficulty
change, such as the condition of
our environment. But other things
can be quite easily influenced by us.
One of these is nutrition. To deal
consciously, and intelligibly,
with the problem of your
eating habits will pay
dividends many times over.
Rules One and Two
Food from plant is medicine
for the body and good nutrition
should be as natural as possible.
Vegetarian products have
been, for the entire history
of the human race, the
main calorie donors.
They are available at all
times and can be prepared
without much problem.
Therefore, the most important
part of our nutrition should
be fresh vegetables, salads,
fruit, grains, potatoes, herbs,
nuts and legumes. In principle,
all vegetarian products can be
www.jandevrieshealth.co.uk
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recommended; only a few of them are
difficult to digest, for example, legumes
and stone fruits. It has been proven that
raw food is especially good for you when
eaten at the start of a meal, and provides
immense saturation value.
Wholemeal products should have
an outstanding position in a healthy
diet. On average they contain about ten
times as much indigestible fibre as fruit
and vegetables. Therefore under normal
circumstances the easiest way to meet
the need for fibre is to eat wholemeal
products.
Through eating nothing but
vegetables, fruit and grain products,
it is possible to receive all the vitamins
one needs. These vegetarian foods also
contain so-called secondary vegetable
substances, which lower blood pressure,
prevent infections, increase immune
defences and even help to prevent cancer.
Unfortunately, during recent years the
environmental situation has changed
so drastically that healthy living should
include ‘toxin-free’ nutrition. To live
completely free of environmental toxins
is not possible anymore.
Although it is impossible to prevent
the assimilation of certain poisons, the
quantity is under your own influence.
Whenever possible you should buy products of organic cultivation. At
least some of the dangerous toxins (eg nitrates) will not be in these
products, or only in very small quantities.
Rule Three
Meat, poultry and fish should be eaten at most once a week.
Today’s meat consumption beats all records, but there is no real
need for meat. You can get protein in other ways. Grains, for example,
contain valuable protein. By combining grains with yoghurt this value
can be improved upon. If you never eat meat it would be advisable to have
your blood checked once in a while for iron deficiency. If you do not eat
any meat, milk products or eggs you will have to choose your nutrition
very carefully. Often deficiencies are found in this type of diet.
directly there is no need for the entire process of digestion, because in a
chemical ‘short circuit’ sugar goes straight into the bloodstream. This
is probably the cause of the urge to eat sugar. It is one substance that
one does not need to get used to slowly. Therefore, it is logical that one
can get addicted to sugar.
There are innumerable kinds of sugar. Seen from a biological
viewpoint, all of them provoke more or less the same reaction. They
are all ‘empty calories’ for which the organism was never made.
Sugar can be in the following forms:
Household Sugar
Maple syrup
Crystal sugar
Corn syrup
Refined sugar
Maltodextrin
Powdered sugar
Malt sugar
Brown sugar
Milk sugar
Rule Four
The proportion of fat in food should not be more that 20-30%. Vegetable
fats are better than animal fats.
Fats should mainly come from plants with a high content of
unsaturated fatty acids, for example wheatgerm oil. These unsaturated
fats are especially good when used in salads.
Rule Five
The more natural a food is, the better it is. Ready made food should be
eaten as little as possible, if ever.
Almost all ready-made products are prepared with a great deal of
salt. Salt is a real risk factor in the development of high blood pressure,
as is nitrate (pickled foods) and sulphate (dried fruit).
Rule Six
You should live completely, or almost completely, without sugar. It would
be advisable to give sugar up altogether. Sugar is a concentrated food
which only gives you empty calories. When you eat sugar, the organism
misses the original substances which were taken out in the course of
the production processes. This is not only the roughage, but also the
vitamins and trace elements. Vitamins are especially essential as they
are needed to assist in the assimilation and the utilisation of sugar in the
body. Therefore, when you eat sugar, vitamin deposits in the body will be
used and you will be lacking in vitamins (especially vitamin B complex).
Because of this, sugar is often called a ‘vitamin thief’.
When eating a bar of chocolate, you actually ingest the energy
value of the sugar beet. The body, during human development was not
used to such a compact quantity of energy and so it still thinks it is
getting the entire sugar beet and not the condensed version. Therefore
it starts producing great quantities of acids and enzymes in order to
assimilate the non-existent sugar beet (mainly the fibres therein). In
the end these digestive juices irritate the digestive channels, as they
cannot find the corresponding food and are superfluous. Moreover,
such concentrated food gives only a very short-lived feeling of
saturation. Eating one sugar beet could probably satisfy you more,
but a chocolate bar only satisfies you for a short while. The feeling of
saturation depends on the number of calories as well as on the volume
of food, so when calories are separated from the volume, you really
have to eat more in order to feel saturated. This is the real cause of the
widespread obesity problem. It is, on the contrary, extremely difficult
to gain weight whilst eating only natural products.
Sugar, or to be more exact, glucose, is the final product of the
entire digestion of carbohydrate. Potatoes, bread and fruit are changed
into glucose by different intermediate stages. When sugar is supplied
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Cane sugar
Maltose
Saccharose
Lactose
Molasses
Fructose
Beet sugar
Isomalt
Sugar beet sugar
Mannitol
Honey is not an artificial product. However, it does contain 80% sugar
(invert sugar). Sadly, many people who want to eat healthily tend to
overlook this. Therefore, honey is no healthy substitute for sugar. In small
quantities it can be used without any harmful effects.
Rule Seven
There should be long intervals between meals. In the number of meals,
less is better. It is often said that it is better to eat as many small meals as
possible. When given this advice, it is often overlooked that food stays for
a certain time in the stomach. A mixed meal leaves the stomach after 4-5
hours. If, before this time, new food comes into the stomach, it is mixed
with the food which is already there and there are now two possibilities:
the food stays in the stomach as long as it takes for the second addition
to be well digested. In that case, the first meal starts fermenting in the
stomach. As a second possibility, no consideration is taken of the newly
arrived food and everything is immediately pushed into the intestines. In
that case, the second portion is not prepared at all, or is only prepared
partly, for further digestion. Therefore, bacteria in the small intestine will
decompose the food and as a result there are fermentation symptoms,
this time in the small intestine.
Often, decisions to eat small meals divided over the day have not
been thought over seriously. Many people feel, at the latest, two or three
hours after a meal, the urge to eat something, as otherwise they will be
troubled by sudden craving for food, feelings of weakness, a decrease of
blood pressure or perspiring. This is a vicious circle and fermentation in
the stomach is the actual cause of these problems.
Changing these kinds of eating habits is usually somewhat easier
than abstaining from sugar. It is advisable especially in the beginning if
there is a feeling of weakness to drink plenty.
By eating three meals, in so far as those meals follow the prescribed
course, the blood sugar levels can be well balanced. Now the stomach will
deliver the food at regular intervals into the intestines and the fibres will
take care that the food is slowly assimilated.
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The Ten Rules Of Healthy Eating
Rule Eight
Sour milk products are better than regular milk products.
Milk’s good reputation is deceptive. Milk is, strictly speaking, the
only adequate food. Newborn children make do with it exclusively over
a long period of time. From all sides, the advantages of milk are to be
praised. Calcium, phosphorous, vitamins, protein – you can find it in
milk. However, it does have some disadvantages.
During the longest period of our history we did not ingest milk, with
the exception of mother’s milk. Therefore, after the age of adulthood
there was no need to continue the production of enzymes (mainly lactose,
needed for the digestion of milk) and the production of these enzymes in
the course of childhood was discontinued.
Fermented or sour milk products (for example acidic milk or curd
cheese) can be tolerated, as the milk sugar which gives most problems
has been dealt with by bacteria.
Besides people with a lack of lactose, those with a tendency to
allergies should be careful concerning milk. You will probably know that
some foods can provoke allergies. Milk is at the top of the list; 42% of all
food allergies are triggered by milk, and it may take years or decades
before this is discovered in a patient. The reason that milk can be so
allergy-provoking is baby feeding habits. After mother’s milk, cow’s
milk is usually the first strange food that a baby comes into contact
with. However, the intestines of a baby are different to the intestines of an
adult. A baby can absorb the big protein-building blocks of milk without
breaking them down first. The baby can use valuable substances for this
defence from the mother’s milk. However, this mechanism turns out to be
very unfavourable when the baby is fed cow’s milk. The protein building
blocks from the cow’s milk are still absorbed, but they are recognised as
foreign matter. The baby starts to produce antibodies against the cow’s
milk. In special cases the baby gets scaly skin disease which comes from
the incompatibility of the cow’s milk.
1) The main part of a meal should be of plant origin. Fruit,
vegetables and salads should, with grain products and
potatoes, be the basis of nutrition. The plant nutrition
should be at least 70% of the entire intake of food. In this
way a high fibre content is guaranteed, which is essential
for good digestion.
2) Raw, uncooked food should not be the exception, but an
important part of your daily nutrition.
3) Meat, poultry and fish should, as a general rule, be eaten
only once a week.
4) The proportion of fat in food should not be more than
20-30%. Animal fat should be avoided as much as
possible. Instead, plant fats (unsaturated oils) should be
used.
5) The more natural the food is (this means not industrially
prefabricated), the better it is.
6) You should live completely, or almost completely, without
sugar. The general rule is to use no more sugar than salt.
7) There should be long intervals between meals, in
general, five hours.
8) Sour milk products are much better than regular milk
products.
9) Drink plenty. Water or herb teas are ideal drinks.
Carbonated drinks and juices should be avoided.
Rule Nine
Drink plenty – water is best. You need about two litres of liquid daily
as an average quantity. When the weather is warm, or when you do
physical exercise, this quantity can be increased to three litres or even
more. Tiredness or fatigue, especially when sitting at a desk, is often
caused by a lack of liquid. The best way to recompense a loss of liquid is
drinking uncontaminated water from the tap, mineral water or herbal
tea. Carbonated drinks and juices have now been established as thirst
quenching. Children especially, are often used to drinking liquids or
soft drinks to supply the daily needs for liquids. Generally those are
considered healthy as they contain vitamins and come from natural
products. However, apple juice cannot be compared to an apple, and
sugar in no way to sugar beets. The roughage and fibre are lacking, the
things which make an apple a healthy product.
10)Alcohol should only be drunk in small quantities.
For a more detailed description of the
effects of the food we eat on our health
and well-being, read my book
Nature’s Gift of Food
In this issue:
More Life with Good Nutrition
Research News
There’s more to music than meets the ears
Keeping bones stronger with soya
Recipes from the Vegetarian Society
Take a good look at eye health
Focus on Cat Thyme
Back Issues Available
Questions and Answers
Letters
Rule Ten
Alcohol should only be drunk in small quantities. Alcohol has quite a
long tradition in our culture and statistics of the last forty years show us
this growing tendency. The consumption of alcohol has grown threefold.
The quantity of beer drunk has increased by four times and people now
drink five times as much wine as before.
Alcohol in small quantities is not harmful to healthy adults. There
are many controversial ideas about how much one should drink. At the
most, 20-40gmme of alcohol per day (up to two glasses of wine) could
be drunk. This limit should not be exceeded and it is best not to drink
alcohol every day. Your liver needs a rest in order to recover.
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NEWS
JAN DE VRIES HEALTHCARE CENTRES
TROON
Auchenkyle, Southwood Road, Troon, Ayrshire, KA10 7EL.
Telephone: 01292 311 414
EDINBURGH
45 York Place, Edinburgh, EH1 3HP.
Telephone: 0131 558 7000
GLASGOW
116 Blythswood Street, Glasgow, G2 4EG.
Telephone: 0141 572 1134
DUBLIN
45 Upper Drumcondra Road (corner of Home Farm Road),
Dublin 9, Ireland.
Telephone: (01) 797 8716
ABBOTTS OF LEIGH
56 Railway Road, Leigh, Lancs, WN7 4AR.
Telephone: 01942 671 766
An anniversary for
our Prestwick shop
W
e are proud to announce that our Health and Diet store in Prestwick celebrates
its ten year anniversary. For the past ten years the shop has been offering help
and advice to its customers, many of which still regularly frequent the shop
since it first opened its doors.
Now, ten years on our shop is seeing the children of these first customers becoming
loyal customers themselves. Over this time much has changed but a lot has still remained the
same. Our cod liver oil capsules sell today like they did ten years ago, along with the specialty
health foods, fresh nuts and seeds. The range of products has expanded mainly thanks to our
customer requests. Where our shops differ from many others is in our desire to serve the local
community’s needs and requirements. Our Prestwick shop will carry a good proportion of
products as requested by Prestwick customers whereas our shop in, say, Largs may carry a
slightly different range. Naturally, our core product lines are similar but each shop does reflect
its location and its local customers. We would like to extend a big thanks to our staff, Jeanette
and Liz, and our loyal customers who have made the Prestwick shop such a success over the
past ten years and look forward to many more anniversaries to come!
RESEARCH NEWS
Leg size may predict premature heart disease risk
W
e are all very aware of heart health these days. Television adverts urging us to know
our heart age and the big push on statin use has made heart disease and cholesterol
levels hot topics for the press and medical profession alike. However, researchers at the
Institute of Preventative Medicine in Denmark have discovered a very low tech and apparently
reliable measure of heart disease risk; the circumference of your thighs!
There have been numerous studies that associate being over or under weight and the risk of
premature heart disease but to date this looks to be the first that links thigh dimensions to the problem.
The study took ten years to complete and involved some 3,000 men and women. During the study 366
men and 174 women experienced problems related to circulatory and heart disease. What surprised the
scientists was the relationship they discovered between thigh size and the risks of heart problems. After
taking into account the effects of smoking and cholesterol a clear link was seen. Having narrow thighs
(less than 60cm) appeared to be associated with a reduced muscle mass in that region. This, in turn, is
a problem because it leads to low sensitivity to insulin and an increased risk of type 2 diabetes and in
the long run, heart disease. This potential new marker for premature heart disease was discovered to be
independent of other factors such as abdominal fat, general obesity, high blood pressure and cholesterol
levels. The authors suggest that increasing lower body exercise in order to boost the regional muscle mass
could have great benefit since picking up on this risk factor is so easy and looks to be very reliable as an
independent risk factor.
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JAN DE VRIES AFFILIATED CENTRES
T
FRAMAR HEALTHCARE CENTRE
595 Lisburn Road, Belfast, BT9 7GS, Northern Ireland.
Telephone: 028 90 681018
GRAMPIAN HEALTH FOODS
34 Market Street, Aberdeen, AB11 5PL.
Telephone: 01224 590 886
HADLEY WOOD HEALTHCARE CENTRE
28 Crescent West, Hadley Wood, Barnet,Herts, EN4 0EJ.
Telephone: 020 8441 8352
WHEELTON HEALTHCARE CENTRE
11A Dalton Court (just off Junction 4 of the M65)
Commercial Road, Darwen, BB3 0DG.
Tel: 01254 777 977
How men could add up to
15 years to their life
here is a reassuring trend that is showing a steady
reduction in death rates in the UK from heart
disease since the 1970’s associated with substantial
improvements in life expectancy. This has come from a greater
understanding about the effects of smoking and poor diet on
the health of the circulatory system.
Taking this statement a little further, analysis of findings
related to 19,000 men aged between 40-69 is now throwing light
onto the real effects of these factors. This group of men was first
examined between 1967 and 1970 as part of what is now known as
the Whitehall Study. When the men entered the study careful note
was taken of their smoking habits, body weight, marital status, blood
pressure, lung function, cholesterol and glucose levels. Even their
level of employment status was noted down. In 1997, the records of
18,863 men were traced and 7,044 of the surviving participants were
re-examined, 28 years after their initial examination. The results
made for very interesting reading.
When the men were initially examined 42% were smokers,
39% had high blood pressure and 51% had high cholesterol.
At their re-examination 28 years later about two thirds had quit
smoking and their average blood pressure and cholesterol levels
had also reduced by a similar amount. To help make sense of
these results, the scientists compared these findings to men who
did not have these risk factors (smoking, high blood pressure and
high cholesterol) in their life. Their calculations spoke volumes;
the presence of these three factors was strongly associated with a
10-year shorter life expectancy from the age of 50. The researchers
then added in all the additional key risk factors such as body weight,
employment grade and glucose levels to generate a risk score. Those
men in the highest 5% in respect to this score had 15 years shorter
life expectancy at age 50.
The study reinforces the importance of quitting smoking and
adjusting the diet and lifestyle in such a way that cholesterol and
glucose are regulated with associated improvement of body weight
and body mass index.
W I T H
JAN DE VRIES HEALTH & DIET CENTRES
DUMFRIES
10 Church Crescent, Dumfries • Telephone: 01387 270 760
EDINBURGH
39 Newington Road, Edinburgh EH9 1QW
Telephone: 0131 662 0250
GLASGOW
29 Clarence Drive, Glasgow, G12 9QN • Telephone: 0141 339 0345
LARGS
1 Tron Place, Largs • Telephone: 01475 689 123
PRESTON
Preston Health Food Stores, 26 Guildhall Street,
Preston PR1 3NU • Telephone: 01772 257617
PRESTWICK
33 Main Street, Prestwick • Telephone: 01292 471 429
STEWARTON
1 Avenue Square, Stewarton • Telephone: 01560 486890
STRANRAER
52 Hanover Street, Stranraer • Telephone: 01776 704 702
TROON
6 Church Street, Troon • Telephone: 01292 310344
www.jandevrieshealth.co.uk
ORDER LINE: 01292 317 670
HELPLINE: 01292 318 846
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5
Keeping bones
stronger with
One of the greatest worries associated with
the menopause is the risk of developing ‘thin
bones disease’ known as osteoporosis. In
the days when HRT (hormone replacement
therapy) was all the rage, prevention of
osteoporosis was a key point in the decision
making process since the drop in oestrogens
associated with the menopause is the main
trigger for the bone loss. Replacing the
lost hormone with HRT effectively slowed
the loss and did a good job in preventing
menopause related osteoporosis over the
duration of HRT use. However, over recent
years many side effects have been noted
with HRT use making it fall out of vogue.
soya
How listening daily to therapeutic music enhances
your present and future health.
S
T
oya based products such as Phytogen have been used for
many years as an alternative to HRT for those seeking a
non-hormone approach to managing the menopause and its
symptoms but the effect of soya on bone health has been steeped
in controversy. Early research from America did indicate a positive
benefit on bone health but critics of the studies commented on the
lack of long-term findings and effects.
Following the recent publication of their findings, researchers can
now say, with some authority, that soya does have a benefit on bone health
and bone density when taken as a supplement. At the heart of the study
was the soya extracts known as isoflavones. These are naturally occurring
compounds that are known as plant oestrogens or phytoestrogens. The
effects of the daily use of a soya supplement containing isoflavones
was assessed over two years in a multicentre clinical trial. Placebo
supplements were used to compare the effects of the active supplement
over a non-active one. The women also took supplements of calcium
and vitamin D. At the end of the study, bone density scans showed that
the supplement group gained benefit in protecting their whole body
bone density over the two years. The women in the study were otherwise
well and did not enter the study with pre-existing osteoporosis so their
fracture risk has yet to be determined. The study, published in the
September 09 issue of the American Journal of Clinical Nutrition does go
some way in securing the effective use of soya supplements in the holistic
management of menopausal related bone loss.
ake a good look around you. How many people have you noticed walking around with a cable dangling down from each ear? Mobile
phones, mp3 players, and the ubiquitous iPod are enabling and encouraging us to listen to music wherever we go, whenever we
want to.
We truly are a generation wired for sound
But what exactly are we listening to and, more importantly, do we have any idea of the effect that music has on our brain? Should we even be interested
or should we simply view music as nothing more than sound that reflects our mood and emotional state?
Before you decide which viewpoint most appeals to you, let’s take a look at some of the things we already know that music can do for us.
Although we don’t understand exactly how music affects the brain, we do know for instance that music has a great impact on learning and mood.
Known as the “Mozart Effect”, listening to music has profound effects on our cognition as well as our moods.
Some areas of the brain respond solely to music. We know for instance that some people with severe mental handicaps, who are not able to perform
simple tasks such as reading or even tying shoelaces, often stun us with their musical ability.
This suggests that music has its own neuro-structure within the brain. Just why the human brain is wired for music is still unclear but there is a
theory that music preceded speech and was an early form of emotional communication. In many cultures around the world there are ancient healing
songs that are designed to bring about comfort and healing to the sick.
In the Jan de Vries clinic, we used resonance biofeedback technology to measure the physiological effect of listening to a very special form of music.
This music, which is called BrainHeart Music, has been composed and produced specifically to place the mind and body into states of deep peace and
clarity. It has been developed in Scotland by music composer Punit Yaatri.
In 2006, this music enabled a once completely silent 3-year-old autistic boy to speak for the very first time in his life. After this heartwarming
event, the parents continued to play BrainHeart Music to their child regularly everyday. Then one day, a little over 3 months later, the little boy turned
to this mother and said “I love you”.
For more details contact the Edinburgh Clinic on 0131 558 7000
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Carrot and Ginger Soup
A delicious and warming soup that can be
served with wholegrain bread and butter
or margarine.
Preparation Time: 15 mins • Cooking Time: 35 mins • Serves 4
Ingredients
1 medium onion, peeled and chopped
1 clove garlic, chopped
1 tbsp oil
700g carrots, peeled, topped,
tailed and chopped
1 tsp grated ginger root or 1-2 tsp
ground ginger
900ml light vegetable stock
1 tbsp chopped parsley
or fresh coriander (optional)
Method
Stage one
1. Fry the onion and garlic in the oil for 5 minutes in the large
saucepan, covered, without browning.
2. Add the carrots and ginger. Cover and lightly fry for a further 10
minutes, stirring occasionally.
Apple,Orange & Raspberry Nutty
Crumble
Stage two
1. Add the stock, bring to the boil, then simmer for 15 minutes or until
the carrots are tender.
2. Purée the soup in the blender.
Ingredients
For the Filling
225g/ 8oz cooking apples, peeled, cored and sliced
2 oranges, peeled and de-pithed
225g/8oz raspberries
25g / 1oz castor sugar
Stage three
1. Reheat, if necessary, to serve.
(Optional) Garnish with chopped parsley or coriander.
For the Topping
100g/ 4oz ground almonds
50g/ 2oz museli
50g/ 2oz vegetable margarine
25g/ 1oz demerara sugar
Method
Preheat oven to 180°C/350°F/gas 4
1. To make the nutty topping, mix the ground almonds and museli
together, rub in the margarine and stir in the sugar.
3. Spoon the nutty topping evenly over the fruit and bake in the preheated oven for 40-50mins.
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Another selection of delicious recipes from the Vegetarian Society.
Spinach, Almond and Red Wine
Pie with Peperonata
2. Heat 1tbs oil in a medium to large pan and cook the sliced peppers gently
for 3 – 4 minutes, stirring all the time, until the peppers are beginning to
soften. Add half the garlic and continue cooking and stirring for another
30 seconds. Add the cooked tomatoes (or the canned tomatoes) and the
sugar. Cover and simmer for 15 minutes. Season well with salt and
pepper to taste. Cool and refrigerate overnight.
Note: the peperonata needs to be made the day before.
Serves 4 • Vegan • Preparation time: 30 mins
Cooking time: 1½ hours (+ chilling overnight) if using fresh
ingredients, or ¾ hour
Ingredients
600g fresh vine tomatoes, peeled (or use ½ x 400g canned tomatoes)
3tbs olive oil
2 red peppers, sliced
1tbs sugar
4 fat cloves garlic, crushed
500g fresh spinach, washed and drained (or use 300g frozen chopped
spinach, defrosted)
1 medium onion, finely chopped
75g white breadcrumbs
100g ground almonds
3-4tsp low salt stock powder
3-4tbs vegetarian red wine
Season to taste
3. Preheat the oven to 200C / 400F / Gas mark 6. Grease and line a 20cm
square tin with baking parchment. Roughly chop the spinach and put
into a large saucepan. Cover with a lid and cook until the spinach has
wilted. Cool. Line a large sieve with two layers of kitchen paper and put
in the spinach. Top with another piece of kitchen paper and press to
extract as much liquid as you can. You should be left with a small ball of
spinach. If using frozen spinach, just defrost and press through a sieve
in the same way.
4. Saute the onion and the rest of the garlic in the remaining olive oil until
softened but not coloured. In a bowl, mix together the onion and garlic,
the spinach and all the remaining ingredients. Stir well to make a moist
mixture, adding a little water if it seems rather dry. Season to taste with
a little salt (if needed) and lots of pepper. Pile into the prepared dish and
cover tightly with a piece of foil. Bake for about 20 minutes, removing
the foil lid for the last 5 minutes.
5. Reheat the peperonata and serve with the spinach pie.
Method
1. Firstly, make the peperonata. Remove the seeds from the tomatoes, chop
the flesh and put into a saucepan. Put over a low heat until the tomatoes
begin to give off their juice. Bring to the boil and simmer until they are
reduced by half. (Alternatively, use ½ a can of peeled plum tomatoes,
drained and chopped. No need to cook)
2. Layer the apples in an ovenproof dish. Cut the oranges across the
grain to make circles and place on top of the apples. Top with the
raspberries and sprinkle over the sugar.
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Recipes
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© The Vegetarian Society 2004
(recipe created by the Cordon Vert cookery school)
For more information visit www.vegsoc.org
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Take a look at
Eye Health
Can what we eat really influence our eyes?
W
hen was the last time you thought about your eyes? You
have to admit it; you wake up and they just start working.
There is no warming up period, no lag time between
opening your eye-lids and receiving images and, unlike your
telephone or internet connection, there are no problems with
intermittent connections. Your eyes just work, day in and day out.
In fact, your eyes can process around 36,000 bits of information
per hour and contribute towards 85% of your total knowledge.
Being composed of over two million working parts your eyes use
around 65% of all the pathways within the brain.
Eyes are truly miraculous structures yet we just expect them to work
and never question their existence until something goes wrong. It is with
this in mind that maybe it’s about time to consider the special nutritional
requirements the eyes have. After all, we have discussed heart health in
the past and the importance of nutrition and the brain. The eyes have
their own specific needs and being aware of this could help offset some of
the slow to develop degenerative conditions that afflict a growing number
of people. Feeding your eyes may be one of the best dietary and lifestyle
changes you could make to help protect such a vital pair of structures.
indication that you need to cut back on the carrots and beta carotene
supplements! In general, it is recommended that people do not take
vitamin A (retinol) for extended periods and that pregnant and lactating
women avoid it altogether (it can sneak into the diet via fish liver oils
and organ meat such as liver) because of the increased risk of damage
to the foetus and breast fed newborn. Keep your intake of water-soluble
vitamin A foods up though. These include the bright coloured fruits such
as papayas and oranges and the coloured vegetables like sweet peppers,
squash and pumpkin. These foods not only deliver water soluble vitamin
A but a complex array of other compounds that are being shown to be
of great importance in the fight against nutritional related eye problems
and offsetting degenerative eye disease. What needs to be remembered
here is the fact that the need for vitamin A in African children is quite
different from the requirements of vitamin A in the UK population so
boosting the vitamin A (retinol form) intake is probably unnecessary and
could be hazardous. On the other hand, maintaining vitamin A levels
can be achieved by using beta carotene containing supplements if the
diet is very low in the foods mentioned above. However, keep the intake
to sensible levels to avoid carotenaemia!
Eye essentials
It is a sad reality that in some of the poorest countries in the world a
simple supplement of vitamin A could prevent the estimated 250 million
cases of deficiency that in turn leads on to night blindness and more
seriously a drying of the eyes called xerophthalmia. This type of dry eye
is not just an irritating symptom, it’s a sight threatening condition. In
Africa, if you can’t see you will probably not survive very long! Vitamin
A is one of those vitamins that acts as a bit of a double edged sword. Too
much can cause toxic reactions that may, rather ironically, include dry
eyes, along with other serious issues including headache, drowsiness,
abdominal pains and vomiting to name a few. Luckily, this is a rare
situation since supplements containing vitamin A tend to deliver it in
the form of the non-toxic, water soluble form known as beta carotene.
True vitamin A (retinol) is a fat soluble vitamin that over time can
accumulate in the body to the point where toxicity symptoms may ensue.
Beta carotene, on the other hand, is only converted into retinol within the
body if the body is deficient in retinol. Unless there is an overt deficiency
of vitamin A in its retinol form the water soluble version is always
preferable for this reason if you are taking supplements. Simply check
the label where you will probably see the vitamin A ingredient described
as being in the beta carotene form. Excessive intake of beta carotene
can occur especially if supplements containing it are taken at the same
time as a regular serving of carrot juice because carrots are also high in
beta carotene. Over time the skin can turn a yellow-orange colour, most
noticeable on the palms of the hands and soles of the feet. This situation
is known as carotenaemia and is not in itself hazardous but is a strong
The antioxidant connection
There does not appear to be a week that passes without some news on the
benefits of antioxidants, but what are they and why are they important in
maintaining eye health? Antioxidants are naturally occurring compounds
that help slow or prevent oxidative changes in the body and oxidative
changes are associated with accelerated degenerative disease. We all live
in an oxygen rich environment but this comes at a price. As we breathe,
our cells utilise the oxygen and produce by-products known as free
radicals. These are a group of compounds that if left unchecked or are
generated at an accelerated rate cause the oxidative damage we all read
about. Antioxidants are the key to keeping this process in check since they
neutralize and make safe the free radicals. So, the less free radicals there are
buzzing around the less damaging oxidative changes occur and, in turn,
the rate of tissue damage and degeneration takes place. Hence, diets high
in antioxidants have been advocated for a range of degenerative problems
ranging from heart disease and diabetes through to arthritis, cancer and
eye problems such as macular degeneration. No one would be as bold as
to suggest that such diets can reverse these situations but a change in diet
and lifestyle can definitely benefit these problems and could slow their
progression.
The key antioxidant nutrients are vitamin A (in the carotenoid form),
vitamin E and C along with the mineral selenium. All these important
nutrients can be found in a balanced diet but you can top up a diet with
a well formulated food supplement. This may be important in those with
food intolerances or for those with specific eye related problems where a
guaranteed daily intake of antioxidant nutrients would be desirable.
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antioxidants vitamin A, C, E and the minerals selenium, zinc and copper
in slowing the progression of age related macular degeneration so we
know that boosting those foods high in these nutrients or taking a well
formulated supplement is going to be a good idea. A number of smaller
studies have also focused on nutrition with special reference to lutein
and zeaxanthin. Both of these compounds have been associated with
improved eye health.
When looking to the UK population, the Royal National Institute for
the Blind comments that research has shown that many people do not
get enough vitamins and minerals from their diet and suggest the use of
food supplements. These must not be taken, however, as a substitute for
a balanced diet!
Key antioxidant foods
Vitamin A
Carrots, squashes, broccoli, sweet potatoes,
tomatoes, kale, peaches, apricots and all bright
coloured fruits and vegetables
Vitamin C
Citrus fruits such as oranges, limes, coloured
berries such as blueberries, strawberries, sweet
peppers, green leafy vegetables, broccoli
When to consider an eye specific supplement
Vitamin E
• When intake of fresh fruit and vegetables are low
• When the absorption of vitamins and minerals poor
• When it’s hard to obtain and prepare fresh produce
• When food intolerances prohibit eating key foods
Nuts, seeds, whole grains, green leafy
vegetables, vegetable oils
Selenium
Fish, shellfish, grains, eggs, chicken and garlic
Within the group of antioxidant compounds the carotenoids appear to
have specific influence on the health of the eye. One of these, known as
lutein, has come to the attention of scientists and had been the centre
of intense investigation when it was noted that it may help offset the
effects of macular degeneration. Lutein is found in egg yolks and in the
dark green leafy vegetables. It appears to act, like all antioxidants, as a
free radical neutraliser but because it accumulates in the tissues that are
exposed to the outside environment (the eyes and skin) it exerts this effect
to great effect in these tissues over other antioxidants that are distributed
to all body tissues. With regard to eye health, lutein filters out the high
energy blue wavelengths common to sunlight and artificial light. By
doing this it is thought that lutein could reduce the damaging effects
of these wavelengths on light exposed tissues such as the eye and skin.
Getting enough lutein (research suggests around 6-10 mg per day) may
be difficult from diet alone since you would need to eat a large bowl of
fresh spinach every day to get around 6mg. This could be a case where
a food supplement is a good idea. Another up and coming eye specific
antioxidant is known as zeaxanthin. Again, it belongs to the carotenoid
group of compounds.
Useful Contacts
RNIB: www.rnib.org.uk
Macular Disease Society: www.maculardisease.org
Irene’s Battle for Sight
I
was a Registered Nurse for twenty five
years when one day, while on holiday, I
found that I could not see very well in
the evenings. I kept bumping into things
like buckets, doors and even trees! On
returning home I visited my GP and Retinitis
Pigmentosa was diagnosed. RP is a genetic,
progressive disease of the eyes with no cure as yet. I was heartbroken, I mean what was I going to do? I had a mortgage, two
children and now I was being told I had to give up work and my
car as I was going blind and there was nothing anyone could do.
That was nine years ago. It started with night blindness and has
now progressed to tunnel vision. I am now registered blind.
In 2004 I decided to do something about getting back to work, so I
retrained and, after graduating from the Royal National College for the
Blind in Hereford with ten diplomas in Remedial Therapies, including
Nutritional Therapy I came to work here at Jan de Vries Healthcare as a
Therapist and Helpline Advisor.
Since starting here I have learned a great deal about how diet can
affect the eyesight. I have found that taking foods rich in vitamins A,
C and E, which can be found in fresh fruits and vegetables, Lutein ( a
carotenoid) which can be found in yellow peppers, mango, bilberries
and green leafy vegetables, Zeaxanthin (carotenoid), found in orange
sweet peppers, broccoli, corn, lettuce (not iceberg), spinach, tangerines
and eggs help in eye health. However, it is not always possible to maintain
such a healthy diet; I have found that while I try to get as many of these
foods into my diet it can be difficult as I work full time. I therefore take
a supplement which contains a good balance of the nutrients required.
These are called Vision Essentials. Now, I know that this is not going to
heal my problem but for the past three years my eyesight has been stable.
This, for me, is the best news as I patiently wait for the “cure”.
Foods high in key carotenoids
High lutein foods
Yellow peppers, spinach, mango, bilberries,
green leafy vegetables, broccoli, eggs
High zeaxanthin foods
Orange peppers, corn, lettuce (not iceberg),
tangerines, spinach, broccoli, oranges and eggs
Pulling it all together
It is clear that good food promotes all aspects of health but certain foods
do appear to be associated with specific eye related nutritional needs. A
large trial (the Age Related Eye Disease Study trial, see www.emmes.
com/study/areds for details) has confirmed the importance of the
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11
Back Issues Available
Autumn 06
Air congestion
All washed out
Baby issues
Clear skin
Solidago – Some solid advice
If you have missed an issue, some previous issues are still available for
£1.30 for one copy and £1.25 for each additional copy.
Summer 09
Energy In Nutrition
Missing links to missing energy
A little bit of dairy helps your blood pressure
Have you checked your tickover?
Focus on ProRibose
Curbing the snoring with
Cat Thyme
Snoring is one of those problems that may sound a trivial thing but to the snorer, and
those who share a bed with them, it’s far from that. A recent survey revealed that out of
1500 people questioned 60% felt that it disrupted their sleep and 75% felt that the snoring
and sleep problem was the cause of their excessive morning time tiredness. Despite this,
the survey also discovered that it took snorers, on average, eighteen years to tackle their
problem!
S
noring, by definition, is the sound made by the soft palate,
mouth, nose and throat as it vibrates due to turbulent air
flow during the in-breath. The key to correcting snoring is to
discover what is causing the turbulent air flow in the first place.
For a long time snoring and the accumulation of fat around the
neck has been considered to be a prime cause; the so called double chin.
Weight loss is an obvious way forward in these cases but as the survey
showed, many people do not seek help for many years after which other
causes may contribute as well. Nasal congestion and catarrh is a very
common additional factor. Not only is this related to one of the other key
triggers, smoking, but it can occur as a result of the mechanical effects
of snoring as well. The vibration effects of snoring can physically irritate
the delicate nasal membranes causing them to become inflamed and
congested. Over time a vicious cycle develops that may ultimately end
up in the formation of nasal polyps. These are fleshy swellings that hang
deep in the nasal cavity where they cause obstruction as well as irritation.
There are many remedies available for snorers, everything from
nasal strips and dilators, mouth guards, breathing devices and even
ear-plugs! One herbal remedy that has stood the test of time however,
is Teucrium marum verum commonly known as Marum verum or
simply Cat Thyme. This shrubby plant is native to Spain where it has
been traditionally used to make snuff. In herbal preparations the leaves
are used to make an alcohol extract that can be taken diluted in a small
amount of water. Although this remedy has not attracted much scientific
study it is clear from clinical observations that Marum verum acts as an
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anti-inflammatory agent for the mucous membranes of the nasal cavity
and throat. It appears to ease congestion and may reduce the influence of
obstructions such as polyps but it is unlikely to get rid of them completely.
For that reason, Marum verum has become a top remedy for snoring
management. A regular intake of 15-20 drops taken three times a day
can ease the obstructive symptoms associated with snoring and, in turn,
ease the snoring itself. To date there have been no adverse reactions to the
use of Marum verum and it does not appear to interact with medication.
However, simply because of a lack of data we do not recommend its use
if pregnant or breast-feeding.
7 Interesting snoring facts
•
•
•
•
•
•
•
D E
There are 15 million snorers in the UK
About twice as many men snore than women
Snoring can be as loud as a pneumatic drill
Bed partners may only get 3-5 hours sleep
Snoring can he hereditary
A loud snorer is likely to be overweight
The 3 key causes are weight, smoking & alcohol
V R I E S
Summer 06
Visualisation and Outlook
Summer is Coming, but for some this is a
mixed blessing
Piles
Rhodiola – A little Lift for Life
Gardening – is it good for you?
Spring 09
Energy in Food
Smelling Sweet – Natural remedies for bad breath
The Puzzle of Sleep
Focus on Rosehips
Spring 06
Cleansing the Organism
Detox
Holocaust Experience
Head lice
Ginkgo biloba – and ancient remedy with modern
applications
Autumn/Winter 08
Best foot forward
What to do when Statins don’t suit you
Feed your Bones
Focus on Garlic
Winter 05
Cold and Flu
Amalgam – The Debate
Gout – it’s no laughing matter
Feverfew – Nature’s Migraine Fighter
Summer 08
Mind Energy
Dropping the pounds could cut your cancer risk
Food additives and hyperactivity
The Breast Solution
Feeding your baby the natural way
Autumn 05
Beware of preservatives
Supplements – who needs them?
Childhood Hyperactivity – simple suggestions for a
complex problem
Vitamin B6 – One vitamin, many functions
Recipes – provided by the vegetarian society
Spring 08
Acupuncture and Fertility
Too much of a good thing…
Obesity
Is beauty more than skin deep?
Turning back the clock on depression
Winter 07
Energy in the Hands
Ageing Gracefully
Music as a Therapy
An Olive a Day keeps the doctor away
Focus on Cherries
Summer 07
Energy in Sound
Electromagnetic Radiation: A real threat or just
another fad
Health In the Sun - The Vitamin D Connection
Spice up your brain
Focus on Yerba Mate
Summer 05
Natural healing – Wouldn’t it be wonderful of
the human
body could heal itself without artificial aid….
Water - Not all drinks carry the same
health benefits…
Taking the sting out of cystitis
Travel – risks and preventions considered
Vitamin D – The sunshine vitamin
Spring 05
Stress, tension and relaxation
Can magnetic bracelets really help arthritis?
Ulcers – More than just an acid stomach…
Fructo-oligosaccharides (FOS) – Nutrient in focus
Spring 07
What is Innate Energy?
A Sticky End to Superbugs
Focus on Bilberry
Feeding your Skin
Back issues are available from our mail order department:
Write to: Winter 06
Healthy Eating
Taking the Sting out of Shingles
A Fishy Problem
Herb in Focus – Ivy Fenugreek – A Spice with a Secret
W I T H
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Mail Order Dept.
Jan de Vries Healthcare,
Southwood Road,
Troon, Ayrshire KA10 7EL.
Tel 01292 317 670
e-mail [email protected]
13
&Answers
Questions
Q
I have a problem with gout. I am 60 years of age and
work full time and active in every other way. I have
suffered with gout for about 3 years now but it has
come to the stage where my feet are sore and painful
all the time. I would be most grateful for your advice?
The most popular natural approach to gout has been consuming the
equivalent of one-half pound of fresh cherries per day. This may not
be very convenient, however, using CherryBomb capsules solves this
problem and ensures that your uric acid levels are kept in check. Cherries
have a long history in naturopathic medicine as a key remedy for arthritis
and especially gouty arthritis. The Cherry capsules are very pure and
contain a very small amount of fruit sugar. To ease the pain of gout the
use of Devil’s claw (Harpagophytum) or Knotgrass extract may prove
helpful. These two remedies should also help with joint pain. Regular
osteopathic treatment and acupuncture is also beneficial.
Q
I would like to know if you could suggest anything for
Trigeminal Neuralgia? I have had this for a few years
now. I took medication from the doctor but it made
me sleep all the time so was told to cut them down,
which I did, but it didn’t help to get rid of the pain.
The pain is up the right side of my nose and it affects
my right eye too.
From an alternative medicine point of view I would recommend using
two remedies. A vitamin B12 preparation, known as BioActive B12, taken
by sucking one tablet first thing in the morning, and also a homeopathic
preparation called Gelsemium, taken at a dose of 15-20 drops, twice daily
in a little water before meals. Both remedies have been in the past very
helpful for people suffering from neuralgias and Trigeminal neuralgia.
It is well worth while considering a course of electro-acupuncture in
conjunction with these remedies.
Q
I wonder if you can help me? I have had IBS for a few
years now and time and again I am on tablets from
my GP but they don’t help. I have had tests done but
nothing was found. It is now getting really bad. If I
walk my bowels move and I get anxious and nervous
in case I have an accident. I can’t take this anymore.
Please help.
The problem with Irritable Bowel Syndrome (IBS) may be helped with
Tormentil Complex, which helps normalise bowel movements, reduce
inflammation and spasms in the bowel. It also has an anti-diarrhoea
action. Try to reduce your intake of dairy produce and wheat too as
these are often related to causes of diarrhoea. My book Stomach & Bowel
Disorders will also give you helpful information and advice. Most IBS
sufferers find great benefit from boosting their gut flora with a daily dose
of lactobacillus acidophilus. Consider taking one capsule of probiotic
called Acidophilus Pearl. This is a tiny pearl-shaped capsule and is
enteric coated to ensure the bacteria reach the lower bowel intact and
not destroyed by the stomach’s acid environment. This preparation can
make a big difference to wind and bloating, both very common in IBS.
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Q
I wondered if you would be able to help with a
condition my husband has had for about two years,
and which seems to be getting worse. He suffers from
a thick mucus (which is clear) and which gives him
a choking sensation in his throat. This makes him
cough and retch until he is eventually, after a lot of
effort, able to spit the mucus out. It is worse at night,
and often worse after eating the evening meal.
I would recommend he avoid all forms of cow’s milk and cow’s cheese,
as these can be congestive. He can use goat, sheep, soya or rice milk
as alternatives. In addition he could try Ivy Extract from Enzymatic
Therapy. This is helpful for people who wish to build and maintain
healthy lung and bronchial passageway function. As this sometimes
happens after meals it could be related to acid reflux, in which case I
would also recommend Centaurium at a dose of 15 drops in a little water
three times a day. Ideally this should be taken 15 minutes before meals,
sipped and held in the mouth for a few moments before swallowing. He
may also benefit from gargling with a few drops of PoHo oil in water. This
can help to open up the sinus and nasal cavities easing breathing and the
elimination of excessive mucus.
Q
I hope you can help me with a problem of a fungal
growth on my scalp. The prescribed shampoo from
my doctor inflames my scalp so I had to stop using it.
I already take Acidophilus Pearls and have just started
Grapefruit Seed Extract.
I would suggest the remedy Molkosan used in the last rinse water after
shampooing diluted 1 part Molkosan in 10 parts water 1:10. Do not rinse
out. This has anti-fungal properties and should help to settle things down.
Continue with the Acidophilus as this will help improve natural flora in the
gut. You can also drink Molkosan, one teaspoonful in a glass of water with
meals to further support the body’s healthy bacteria in the gut.
Q
I am a 92 year old female with a sound heart and mind.
My problem however is stiffness in my legs and lower
back. Please can you advise me on this. Thank you.
There are several remedies you could try to help relieve this but I would
suggest starting off on the traditional herbal remedy Knotgrass Complex
at a dose of 20 drops in a little water, twice daily before meals. Give this
a good chance of at least three months to ensure the full benefits are
achieved. Knotgrass may be taken alongside other medication, and has
no known side effects. In addition, you could apply arnica gel to the most
stiff and painful joints. In addition, you may also be interested in reading
Arthritis, Rheumatism & Psoriasis for further guidance.
Q
I read recently about the anti-anxiety preparation you
recommend called L-Theanine and wondered if you
could give me a little more information on this?
Elthea-100 is a pure L-theanine extract derived from green tea. This
unique amino acid is the key ingredient that gives green tea its relaxing
properties and is very safe to use on a daily basis or as needed. There
are no drowsiness issues to worry about, nor is there any possibility
of addiction or withdrawal problems that so commonly plague other
remedies used for easing anxiety and stress. It delivers into the system
within 30 minutes of taking it and it is very helpful for stress and anxiety.
It may be taken at a dose of 2 tablets on an as and when required basis,
or 1-2 tablets three times a day. If your sleep is disturbed consider taking
20-30 drops of Passiflora before bed.
D E
V R I E S
Letters
Dear Jan
Hi
I am writing say thank you very much indeed for the medication you
sent me. I am very pleased with it; it has done me such a lot of good. I
am thrilled to bits with it. I do not feel so much off balance, it is lovely.
Thanks a million
LB
Lincolnshire
t the year. The parcel
ellent service throughou
exc
ur
yo
all
for
u
yo
k
Than
column in the Sunday
y. Also thank Jan for his
da
xt
ne
the
s
ive
arr
always
r.
son I buy that newspape
Post – this is the only rea
JN
Birmingham
Dear Jan,
Thank you for all the wonderful help, advice and above all ‘spot on’
prescribing you have given me over the years, which beyond doubt, has
enabled me to keep on with my battle against Rheumatoid Arthritis and
Osteoporosis so that I can still hold a pen to write to you today.
AN
Dear Mr de Vries
I would like to express
my deep gratitude to you
for all your kindness
and help to me.
Your welcome was so wa
rm and it was a real joy
for me to meet you again
after so many years. Fro
m your books I first got to
know you and to realize
something of your deep
knowledge and wide exp
erience in alternative
medicine.
Your attentive care an
d concern together wi
th your practical help
sincerely value and appre
I
ciate.
It was extremely kind of
you to give me both you
r precious time as well as
various medicines to rep
lace ‘the drugs’ which I
stopped because of the
problems they were cau
sing me.
I can only try to repay you
r kindness by remember
ing you and all your
intentions for your dear
ones in my prayers now
and in the future.
May God bless you and
pay you a hundred fold.
With best wishes and wa
rmest regards
SMC
Dumbarton
Dear Mr de Vries
Thank you for your efficac
ious service. Astonishing
.
Yours sincerely
DA
Notts
ommended.
Dear Jan
remedy you recently rec
the
for
you
nk
tha
to
thought this
I am writing
ent after a few days. I
vem
pro
im
nt
ca
nifi
sig
There was a
red. I am so
would take weeks.
and am completely cu
se
ur
co
the
ed
let
mp
co
I have now
this.
pleased to be able to say
SG
Edinburgh
To Jan
on your recent visit
the treatment you gave me
for
ch
mu
ry
eve
you
k
Than
aches and I must say
treated my neck for head
You
n.
sto
Pre
in
p
sho
to the
n great!
that the relief I got has bee
work you are doing.
at
God bless you for the gre
Best wishes
JF
Dear Jan
Having had one of the
worst nights of pain the
night before and at the
point where he could tak
e no more, Adam went
to your clinic in Troon
yesterday and from the
moment he stepped off
of
the acupuncture table
after receiving not only
needle treatment but als
o
manipulation of his
joints he felt 100 times
better. However, the rea
l
tes
t was this morning
when the pain was usuall
y at its worst, he felt nothi
ng but a dull twinge.
We only wish that he ha
d done this months ago,
what a waste of this year
suffering. Hopefully I am
not speaking too soon an
d it will last as he is
not due to go back for a
month. I am just so happ
y
to
see a little of my old
Adam back and would lik
e to thank you very much
for
your help Kind regards
MM
Dear Jan
I am writing to tell you
of my wonderful experien
ce. The ring finger in eac
of my hands curled in
h
and when I went to a spe
cialist he said I must be
descended from the Vik
ings and gave me an inj
ection at the base of eac
fourth finger. It worked
h
very well but later on I
de
veloped Tennis elbow an
had to return to see him
d
. I mentioned that my fin
gers were starting to cu
in again and would I ne
rl
ed more injections? He
tol
d me I would need an
operation. I did not want
an operation, but started
taking your Joint Mobility
tablets for my back and
now my fingers are perfe
ct. What do you make of
that? You are a very clever
man!
I am eighty years of age
and I can still play the pia
no.
Yours sincerely
RC
Ballycastle
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In touch club
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Dear Member
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that you enjoy, and indeed benefit from, the articles and offers in the newsletter.
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