An Update from Jo

Welcome to our July newsletter. We hope you enjoyed some family time over the long weekend. For some of you July means school holidays and winter getaways to the snow or the sun! Either way we are still have plenty of sunblock available which is free from nasties. We are also well stocked with Fashy Hotties if you are staying home to keep warm. Fashy is well known for its quality hot water bottles. Manufactured with the most advanced thermo-plasitc materials on the planet these hotties are robust and durable. 

If you have never tried Boody Organic Bamboo Underwear before, this month is the perfect time to give it a try as we have 30% off Boody Basics until 14th July! (offer excludes loungewear, sleepwear and period undies). Boody underwear is designed for pure comfort, as well as being beautiful, sustainable and ethical.

Thanks to all those who emailed us your testimonials earlier this month. Was lovely to read your very kind words. The winner of the $50 voucher to spend instore is Nikki Pottkamper. If you would still like to send us in a testimonial we welcome them at any time. Look forward to seeing you all in store again soon.

Our Vision

At Bethlehem Health Shop, we support ethical suppliers and sell quality, researched products. We offer sincere advice from our team of caring, trained staff.

Thank you so much for supporting your locally owned Community Health Store.

• Spend $59 or more on Living Nature and get a FREE Firming Flax serum or an Ultra Nourishing Mask valued at $49 (mask arriving this week)
• Spend $59 on Herb Farm products and receive a FREE Smoothing Kiwifruit Exfoliator valued at $34.90 
• Purchase any two products in the Giovanni Hair Care range and get a FREE 3 piece travel pack containing 50ml tea tree conditioner, shampoo and leave in conditioner
• Buy any Karen Murrell Lipstick and get a FREE Lip Pencil or jute bag
• Buy any two Holistic Hair products and get a FREE travel size Herbal Finishing Rinse Concentrate or a Salt of the Earth Volumising and Texturising spray
• Buy Life Cykel Chaga liquid and get a FREE Chaga Mouth Mist 60ml
• Buy 2 or more Lifestream Products and get a FREE Glass Smoothie Tumbler
• Buy any Nutra Organics Kids Gutsy Gummies Powder and get a FREE gummie mould
• Weleda Pain and Sports Products - 15% off - includes Arnica Massage Oil, Arnica Cream, Arnica 6x Spray, Arnica Symphytum Comp Liquid and Tendonitis Cream
• Gutsi Sporebiotic, Moodbiotic, Gut Food and Good Guts - all 15% off across range
• Therapure My Immune Support 120 caps Intro offer was $45.80 now 30% off at $32
• Therapure Cold & Flu Support 60 caps - Intro offer was $36.60 now 30% off at $25.60

All of the above specials and offers are only valid while stocks last.

• Knowrish Super Food Latte Powders 90g - Blue Dream, Gypsy Rose, Goldenstate and Shroom Brew
• NZ Natural Formulas My Calm Spray 25ml
• Manutuke Herbs - Herbalmect 100ml
• Doctor Bucha Kombucha Vinegar 350ml and 750ml
• Therapure My Immune Support 120 caps and Therapure Cold and Flu Support 60 caps
• Assorted crystal bracelets in a larger/chunkier gem size
• First Light Natural Health Vital Woman - Menopause Spray
• First Light Natural Health - Stressed Teenager Spray
• Moonology Book and A Guide to Understanding you Birthchart by Yasmin Boland
• Gaia Herbs - Hawthorne Caps, Liver Cleanse Caps, Echinacea and Goldenseal Caps, Turmeric Supreme Caps, Ginger-Beet Postbiotic Caps, Sauerkraut Postbiotic Caps
• Theo's Beet Jerky Sea Salt and Cracked Pepper and Theo's Sweet Potato Jerky Garlic Herb - available in 57g snack packs
• Breakfast Babes Raw Treats Mint Biscuit, Bounty Caramel Biscuit, Snickers Biscuit and Bounty Caramel Biscuit (kept in our freezer)
• Qenda Ultimate Fibre 500g - In orginal, wildberry and chocolate - see more info below

Note: New products will be added to our website as soon as we can. If you want to purchase these online before we get a chance to do this, please call us to order over the phone instead on 07 576 9442

This month we have a Homeopathic Gemstone Aura Blend and a Homeopathic Colour remedy of your choice to give away (valued at $44). You don't even have to answer any questions to enter!!

More information can be found at www.thenaturaltherapyclinic.co.nz. If you are have an interest in Astrology and are keen to learn more about how to use these remedies to support you at the time of the full moon then contact Jo by replying back to this email and she will send you out more details. 

Congratulations to Janine Dunlop who is last months winner of the Seleno Uturunku Ceremonial Cacao Drops 250g 

One serve provides 49% of the RDI for dietary fibre and contains premium adaptogenic herbs. Qenda Ultimate Fibre is made from 100% Certified Organic and Wildcrafted ingredients which are non-GMO, vegan and gluten free. 

Ultimate Fibre is good source of iron. One serve exceeds 50% of the recommended daily intake for dietary Iron. Iron is necessary for normal immune system function,  cell division, oxygen transport, blood formation and energy production. It contributes to normal cognitive function and contributes to the reduction of tiredness and fatigue. 

Qenda Ultimate Fibre contains the following certified organic and wildcrafted ingredients from nature: Psyllium Husk, Black Walnut Hulls, Hibiscus, Liquorice Root, Horsetail, Rosehip, Oat Straw, Slippery Elm Bark, Cascara Bark, Marshmallow Root, Cinnamon Bark, Irish Moss, Yucca Root, Turkish Rhubarb, Chlorella, Turmeric, Bladderwrack, Astragalus Root, Ashwagandha Root, Meadowsweet, Barberry Bark, Dandelion Root, Aloe, Wormwood, Skullcap, Fennel Seed, Passionflower, Mullein Leaf, Violet Leaf, Paw Paw Leaf, Witchhazel#,  and Clove Bud. (#Wildcrafted when Certified Organic not available) 

Qenda Ultimate Fibre comes in three options of original, chocolate or wild berry flavour.  A serving scoop is included in the pack (10g – one level tablespoon). Qenda suggest mixing two level scoops of the Ultimate Fibre (or one level scoop for children under 12 years) in 350-400ml of water in a shaker bottle once or twice daily. Secure lid and shake vigorously for 10 seconds. Drink immediately. If left for a short period after shaking product will thicken and it is best taken 10-30 minutes prior to meals.  

Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule. Research shows that intermittent fasting is a way to manage your weight and prevent — or even reverse — some forms of disease. But how do you do it?

Many diets focus on what to eat, but intermittent fasting is all about when you eat.
With intermittent fasting, you only eat during a specific time. Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits. Johns Hopkins neuroscientist Mark Mattson has studied intermittent fasting for 25 years. He says our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive — and thrive — for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.

There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day for two days a week while eating normally the other days. There are many different intermittent fasting schedules. Mattson says that after hours without food, the body exhausts its sugar stores and starts burning fat. He refers to this as metabolic switching.

“Intermittent fasting contrasts with the normal eating pattern for most people, who eat throughout their waking hours,” Mattson says. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.” Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.

Intermittent Fasting Plans
The actual practice is simple. You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16.

Another intermittent fasting plan, known as the 5:2 approach, involves eating regularly five days a week. For the other two days, you limit yourself to one 500–600 calorie meal. An example would be if you chose to eat normally on every day of the week except Mondays and Thursdays, which would be your one-meal days.

Longer periods without food, such as 24-, 36-, 48- and 72-hour fasting periods, are not necessarily better for you, and may be dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.
Mattson’s research shows that it can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine. But, he observes, research subjects who make it through the adjustment period tend to stick with the plan because they notice they feel better.

What can I eat while intermittent fasting?
During the times when you’re not eating, water and zero-calorie beverages such as black coffee and tea are permitted. During your eating periods, “eating normally” does not mean going crazy. Research shows that you’re not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what some experts like about intermittent fasting is that it allows for a range of different foods to be eaten — and enjoyed. Sharing good, nutritious food with others and savoring the mealtime experience adds satisfaction and supports good health.
Most nutrition experts regard the Mediterranean diet as a good blueprint of what to eat, whether you’re trying intermittent fasting or not. You can hardly go wrong when you pick leafy greens, healthy fats, lean protein and complex, unrefined carbohydrates such as whole grains.

Intermittent Fasting Benefits
Research shows that the intermittent fasting periods do more than burn fat. Mattson explains, “When changes occur with this metabolic switch, it affects the body and brain.”
“Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers,” he says.

Here are some intermittent fasting benefits research has revealed so far:
Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.
Type 2 diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And, in six brief studies, obese adult humans lost weight through intermittent fasting. People with type 2 diabetes may benefit: Most of the available research shows that intermittent fasting can help people lose body weight and lower their levels of fasting glucose, fasting insulin and leptin while reducing insulin resistance, decreasing levels of leptin and increasing levels of adiponectin. Certain studies found that some patients practicing intermittent fasting with supervision by their doctors were able to reverse their need for insulin therapy.
Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.

Is intermittent fasting safe?
Some people try intermittent fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis. But intermittent fasting isn’t for everyone.

Before you try intermittent fasting (or any diet), you should check in with your primary care practitioner first espescially if you are on medication. Some people should steer clear of trying intermittent fasting:  Children and teens under age 18. Those with a history of eating disorders. Women who are pregnant or breastfeeding. People with type 1 diabetes who take insulin. While an increasing number of clinical trials have shown that intermittent fasting is safe in people with type 2 diabetes, there have been no studies in people with type I diabetes. Mattson explains, “Because those with type I diabetes take insulin, there is a concern that an intermittent fasting eating pattern may result in unsafe levels of hypoglycemia during the fasting period.”   

But people not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. It can be a lifestyle change ― and one with benefits. Keep in mind that intermittent fasting may have different effects on different people so talk to your doctor or healthcare professional if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.  

In store we stock Enzymedica Fasting Today supplement which is a drink mix to support hydration, reduce hunger and promote muscle health whilst intermittent fasting. It is also suitable for Keto and other diets. We also stock Elite Electrolyte drops and infusing these in your water during fasting will not break your fast (there are some electrolytes on the market which contain sugar and should not be used during fasting).

Info taken from www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work 

Further reading: www.medicalnewstoday.com/articles/323605

Mediterranean Chicken with Tomatoes and Olives 

This easy Mediterranean chicken recipe requires little prep, and only 20 minutes to cook. It’s the perfect one skillet meal, plus, and it's loaded with Mediterranean flavours. Serves 4

PREP – 10 MINUTES            COOK – 15 MINUTES          TOTAL – 25 MINUTES 

Ingredients

Instructions  

Prep the chicken: Pat the chicken breasts dry. Make three shallow slits on each side of the chicken breast. 

Season the chicken: Rub the garlic on both sides of the chicken, pushing some garlic into the slits you made. Season the chicken breasts on both sides with salt, pepper and ½ of the dried oregano. 

Sear the chicken: In a large cast iron skillet, heat the olive oil on medium-high. Sear the chicken on both sides, then add the white wine and reduce by half. 

Braise the chicken: Add the lemon juice and chicken broth. Sprinkle the remaining ½ tablespoon of oregano on top and turn the heat to medium. Cover with a lid or tightly with foil. Cook for about 5 to 6 minutes on one side, then turn the chicken over and cook for 5 to 6 additional minutes, or until cooked through. 

Finish the chicken and serve: Uncover and top with chopped onions, tomatoes and olives. Cover again and cook for 3 minutes. Finish with the parsley and feta cheese (if using). 

It’s easy to stretch to serve a larger family or a crowd by serving over rice or there is plenty of sauce to sop up so pairing this skillet chicken recipe with a piece of crusty bread or Rosemary Focaccia.  Enjoy! 

Tips: This is one skillet chicken breast recipe that you can certainly tweak to your liking. Add a handful of spinach, switch out the olives for capers, throw in some extra herbs—really make this dish your own! 

Recipe Credit www.themediterraneandish.com/one-skillet-mediterranean-chicken-recipe