Flourish Issue 5 2018
advice and information for Seniors
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a2 the ak in e r B l otel Hote side H r e v i R ney Killar
ORGAN DONOR AWARENESS
Managing Cholesterol
Summer Days Out
Museums Historic Houses Gardens Distilleries Heritage Towns Caves Interpretative Centres Family Days Out Castles Suggested Tour Itineraries al Speci side rs In Offe
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Visitor Attractions Guides Issue 5 Flourish
Contents Health & Wellbeing
WELCOME to Flourish magazine! In this issue we look at a wide range of health and lifestyle issues relevant to Seniors ranging from haemochromatosis to health & sustainability. We hope you enjoy the read!
02 Organ Donor Awareness 06 Self-management & Arthritis 10 Managing Cholesterol 15 Polio Survivors 18 Haemochromatosis—Jarlath’s story
Lifestyle & Living
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03 Change X 04 Don’t let financial pressure take over 07 Problem Gambling 14 PIAB Injuries Board 19 Health & Sustainability 24 Summer Tips
Leisure 16 Summer Days Out 20 Upcycycling 25 Gardening 26 Recipes
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Competition Time
28 Win a 2-night hotel break in the
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Riverside Hotel Killarney in association with Select Hotels of Ireland.
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ORGAN DONOR AWARENESS CAMPAIGN 2018 There are approximately 550 people in Ireland awaiting life-saving heart, lung, liver, kidney and pancreas transplants. Thanks to the gift of organ donation almost 3,500 transplanted people in Ireland are enjoying extended life.
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he Irish Kidney discs. All proceeds will go towards the Irish Kidney Association, has Association’s aid for patients advocated on behalf of on dialysis and those patients patients and carers for 40 fortunate enough to have years. It is also the organisation IRELAND NT LA received a kidney transplant. SP charged with the promotion TION & TRANest, Dublin D12 P5V6 ORGAN DONA r House, Parkw c/o IKA, Dono Tel: 01 - 620 5306 and distribution of the organ Organ Donor Cards can also donor card in Ireland by the be obtained from the display HSE through their procurement rack in your doctor’s waiting room, service, Organ Donation and The focus of Organ by phoning the Irish Transplant Ireland (ODTI). Donor Awareness Week each Kidney Association The organ donor card year, is to raise awareness about the Tel. 01 620 5306 or Free has developed from ongoing and ever-increasing demand for text the word DONOR what started out as the organ transplantation, which relies on the to 50050. Visit website kidney donor card in public for organ donation. Its key message is www.ika.ie/card the same year the Irish that families need to talk to each other and Kidney Association was keep the reminders of their willingness to donate visible by carrying the organ established in 1978. donor card and permitting Claire Byrne has taken Code 115 to be included on their up the voluntary role driver’s licence. of ambassador for 2018 organ donor awareness. Organ Donor Awareness Week also serves as a fundraising exercise for the Irish Kidney Association. Throughout the week (31st March –7th April 2018), the Association’s volunteers will be out on the streets, and in shopping centres throughout the country, distributing organ donor cards while selling ‘forget-me-not-flower’ emblems, brooches, pens and shopping trolley A4_NEW ODAW POSTER
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Flourish Issue 5
change AN ENDLESS SOURCE OF IDEAS FOR HEALTHY COMMUNITIES Can we change our community environment in ways that make it easier for people to get and stay healthy? ChangeX believes that connected communities are healthier communities and helps people to start and join local projects addressing all kinds of interests.
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n ChangeX.org you can find more than 50 ideas, mostly volunteer-led that are already happening in many communities around Ireland. ChangeX also helps you to get an idea started, if there is no local chapter in your community yet.
FOOD AND NATURE In Grow it Yourself Groups people share knowledge and experiences of growing their own food, be it in gardens, on balconies or allotments.
MEN’S SHEDS
Here are a few of the ideas:
SOCIAL CONNECTION
EXERCISE
Men’s Sheds are maybe the biggest health movement Ireland has ever seen, creating space for men to work and talk shoulder to shoulder.
SIEL BLEU
Fáilte Isteach are English classes, where typically older people volunteer to teach migrants English. Street Feast is an event happening every year on a day in June, where neighbours share a meal in the street and get to know each other.
Cycling without Age believes in the right to feeling the wind in your hair as you whizz around on a bike. This initiative supports volunteers to take people who can’t cycle themselves on a bike ride.
Siel Bleu are exercise classes especially for older people. Trainers make sure to cater for different abilities in the group that meets weekly in a community space. Parkrun is a free timed walk or run for all ages and abilities, happening every Saturday in more than 60 communities across Ireland.
FAilte
For more information about these ideas and more, including resources about starting and joining them either Isteach visit changex.org, send an email to hello@changex.org or call us on 086 468 5361. 3
DON’T LET FINANCIAL PRESSURE TAKE OVER THIS YEAR. M
ABS, the Money Advice and Budgeting Service suggest that this year, many of us could include a resolution to focus on our financial health and well-being and not let the stress and strains of money worries become overwhelming. Now that spring is in the air it may be an opportune time to look at a new beginning and tackle those mounting debt and money difficulties. MABS could help in the area of rent or mortgage arrears, difficulties with utility and other bills, making repayments on loans, costs related to children or healthcare or a combination of all of these issues. MABS, the State’s Money Advice and Budgeting Service is a free, independent and confidential service for people who are in debt or at risk of getting into debt. It is funded and supported by the Citizens Information Board. Last year, MABS helped over 40,000 people through its face-to-face advice service and through the MABS National Helpline (0761 07 2000).
For anyone feeling financial pressure, MABS has the following advice: • Talk to family, a close friend or a doctor. Those closest to you will want you to be happy and would not want you to over-burden yourself or suffer in silence. • Try not to feel pressured into taking out a high-cost loan that you’ll struggle to repay in the coming months. There may be other options. • Talk to MABS today. It’s the first step towards solving a bigger problem and MABS can help you along the way.
MABS has offices at 65 locations nationwide. For more information, go to the MABS website at www.mabs.ie or contact the National Helpline (0761 07 2000) which is open Monday to Friday from 9am to 8pm.
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Flourish Issue 5
CALL 0761 07 2000
Mon to Fri 9am to 8pm
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Self-management and Arthritis An empowering experience
“Encouraged”, “connected”, “empowered” —just some of the words, which participants on the Living Well with Arthritis course repeatedly use to describe their experience and the impact it has on their lives. The six-week course, which was developed by Stanford University has been offered by Arthritis Ireland for more than a decade, and has had a positive impact on the lives of thousands of participants. The award-winning workshop equips participants with tools and techniques to help them better manage their condition. It has been proven to be an important part of effective arthritis treatment by decreasing pain, reducing reliance on health professionals and medication, and improving a person’s overall sense of wellbeing.
Gráinne O’Leary, Arthritis Ireland CEO said: “This is a scientifically structured education programme, designed on empirical evidence and has been proven to be an essential part of effective arthritis treatment that improves the performance of medication. After completing the course, people are able to do things that they couldn’t before, they experience improvements in their mobility, mood and in their quality of life.”
A previous course participant commented: “I learned new tips for managing pain, sleeplessness, depression, fatigue, etc. The course is delivered I feel I have found my over a six-week period tribe! The course has Living Well with Arthritis group for one evening a encouraged me and I week by highlyfeel more connected trained Arthritis Ireland self-management and able to get on with my life and manage my leaders. As well as learning about pain and symptoms—instead of them controlling me.” fatigue management techniques and planning for set-backs, participants will discover tips on Courses run throughout the country each spring healthy lifestyle and the importance of healthy and autumn. To book a place visit the Arthritis eating; managing your relationship with your Ireland website or contact Svetlana on healthcare team; dealing with negative emotions 01 647 0206 or email training@arthritisireland.ie such as frustration, anger and depression; and exercise techniques for weak and damaged joints, developed by leading physiotherapists. 6
Flourish Issue 5
Problem Gambling in Ireland
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hile some experts have referred to problem gambling as the ‘silent addiction’, many of us will know a friend or family member with a gambling issue. In fact, there are estimated to be up to 40,000 problem gamblers in Ireland. For every person with a gambling problem, an additional 8–10 people are affected. This means that roughly 1 in 10 of us could experience some level of gambling-related harm during our lifetime.
As gambling addiction is a progressive condition, it is important to intervene as quickly as possible. So, how can we recognise the warning signs of a gambling problem in ourselves or others? The obvious one that springs to mind, is when a person gets into debt, as a result of their gambling. There are many other indicators, though, such as: lying about how much time or money is spent on gambling, hiding bills, becoming restless or irritable when not gambling, exaggerating wins and minimising losses. It is also common for people with gambling problems to experience depression, anxiety and substance misuse issues. If you are concerned about your own gambling, don’t suffer in silence—help is available. Gamblers Anonymous meetings are available nationwide. Full details of meetings are available on www.gamblersanonymous.ie
Free face-to-face counselling service for gambling addictions is available nationwide, through Dunlewey Addiction Services. Dunlewey’s helpline is open 7 days a week from 9am to 11pm, Tel: 1800 936 725. Support for family and friends is available through Gam-Anon meetings, around the country. Full details of meetings are available on the Gamblers Anonymous website. The Rise Foundation also provide supports for family members—Tel: 01 764 5131. For further information and advice on all available support services and treatment providers, go to www.problemgambling.ie or call Barry on 089 241 5401. Barry Grant is an addiction counsellor and CEO of Problem Gambling Ireland.
WARNING SIGNS
• LYING ABOUT HOW MUCH TIME OR MONEY IS SPENT ON GAMBLING • HIDING BILLS
• BECOMING RESTLESS OR IRRITABLE WHEN NOT GAMBLING
• EXAGGERATING WINS AND MINIMISING LOSSES
• IT IS ALSO COMMON FOR PEOPLE WITH GAMBLING PROBLEMS TO EXPERIENCE DEPRESSION, ANXIETY AND SUBSTANCE MISUSE ISSUES
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16.02.2018 10:22:37
HOW TO MANAGE CHOLESTEROL While heart disease is the leading cause of death in Ireland today, the good news is that 80% of heart disease is preventable simply by changing your lifestyle. There are many factors that can affect your risk of heart disease including having high blood pressure, being overweight, getting older and being male. Some things you can’t change—like age and sex—but some things you can. Cholesterol is one of these!
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ne of the best ways to look after cholesterol is to look after what you eat. There are some foods that will increase cholesterol levels and others that will help to reduce them.
What foods do I need to reduce? Cholesterol in your blood comes from two main places. Firstly, you can eat cholesterol in certain foods. Eggs, crustaceans (like prawns, lobster and crab) and liver all have cholesterol in them. However, this type of cholesterol is only responsible for a small amount of the cholesterol found in your blood. The second place cholesterol comes from is saturated fat: this is where most of the cholesterol in your blood comes from. Saturated fat is the type of fat found mainly in animal foods like cream, cheese, butter and the fat on meat. It is also found in biscuits, cakes, pastries and scones, and in processed meat like sausages, black & white pudding, pâté and so on. You can look at labels to see how much saturated fat there is in your food. 10
What’s high and what is low in saturated fat? ♥ •
High saturated fat is more than 5g of saturated fat per 100g of the food.
• ♥
Low saturated fat is less than 1.5g of saturated fat per 100g of the food.
What can I do to reduce saturated fat? ♥ •
Eat less butter and cream, limit cheese.
• ♥
Choose low fat cooking methods, swap frying for grilling, boiling and baking.
♥ •
Trim visible fat from meat and remove the skin from chicken.
What fats should I use? • ♥
Choose healthier fats such as olive oil, rapeseed oil and spreads that are made from them. Continues on page 12 Flourish Issue 5
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What foods help to lower cholesterol? Oats: eating porridge is a great way to help lower cholesterol. Beans and lentils Barley: try adding some traditional ‘soup-mix’ to soups, stews and casseroles. Plant sterols are natural substances found in some foods such as almonds, soy bean oil and sesame seeds. They can also be found in yoghurts, spreads and yoghurt drinks. Some brands include Benecol, Flora Pro-Activ and Danocol. Studies show that taking 1.5–2.4 g of plant sterols/stanols per day can reduce cholesterol by 7–10% in about 3 weeks.
What else can I do? What other foods should I choose? • Fish has lots of benefits for your heart. Omega-3 fats, which are found in oil-rich fish such as salmon, trout, and mackerel are very beneficial for your heart. • Fruit and vegetables: rich in vitamin C antioxidants which can help to keep your heart healthy. The easiest way to get your 5-a-day is to have some fruit or vegetables at every meal. • Reduce sugar and alcohol consumption.
• Exercise: being physically active is important for your heart. If you walk for 30 minutes per day you reduce your chances of having heart disease by 30%. • Stop smoking: there is lots of help available to anyone who wants to quit. Talk to your GP for advice and help. • Maintain a healthy weight, being overweight can put more pressure on your heart. If you struggle to get your weight under control ask to be referred to your local dietitian, or you can check out ‘find a dietitian’ on www.indi.ie
Source: 2013 Irish Nutrition and Dietetics Institute, INDI.
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Flourish Issue 5
FEELING LOST? YOU ARE NOT ALONE!
if you are in suicidal distress, self-harming or bereaved by suicide,
talk to us.
Helpline 1800 247 247
TEXT HELP TO 51444 centres nationwide
www.pieta.ie 13
The Personal Injuries Assessment Board LOW-COST SYSTEM FOR UNDISPUTED INJURY CLAIMS Did you know?
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he Personal Injuries Assessment Board (PIAB) was set up 15 years ago to process undisputed personal injury compensation claims—where liability is not in question—in an efficient and timely way, and to deliver compensation in a lower cost and speedier manner than through litigation or the Courts.
On receipt of a claim, PIAB provides the respondent/their insurer with information which they can use to decide their position on the accident. PIAB encourages anyone who receives a notification that there is a claim against them to communicate with their insurer without delay.
Claimants and people claimed against both use the system in cases where both agree the accident has happened and the issue of who is responsible has not been raised. Instead of a lengthy and costly legal or court proceeding, PIAB resolves cases in approximately 7 months and with processing costs in the region of 6.5 per cent of the actual compensation amount paid.
If PIAB assesses a claim, its assessment is made having regard to medical evidence initially supplied by the claimant’s doctor and additionally from a report by a member of PIAB’s independent medical panel.
All claims for compensation in motor accidents, accidents in public places, or workplace accidents must be made through PIAB.
If the respondent does not consent, then the claimant can take a case through the courts if they wish. If PIAB assesses the value of a claim, both the claimant and the person or organisation the claim is against have the right to accept or reject what is awarded.
The person or organisation a claim is made against (known as the respondent) can decide whether to consent to have the claim processed by PIAB.
Intending claimants can make an application via the PIAB online form at www.piab.ie or using printed forms on the site.
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Flourish Issue 5
Polio Register Giving polio survivors a stronger voice Sign the register today!
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ost people think of polio as long gone. It is thought that around 7,000 people who had polio are still living in Ireland with the impact of the original illness. “We are looking for people who contracted polio as babies or young children, to sign up to our new National Polio Register,” says Fran Brennan, CEO, Polio Survivors Ireland. “With more evidence of the need for tailored supports and services for polio survivors, we can advocate and campaign for what is needed now and in the future.” Before it was eradicated in the early 1960s, Polio struck down many people in Ireland. Many were partially and some completely paralysed for life. Decades after, many survivors are now experiencing new symptoms, known as Late Effects of Polio or Post-Polio Syndrome, which often require medical advice and treatment.
The Polio Register will help create a clearer picture of the number of people affected. This will help Polio Survivors Ireland to advise statutory services of the supports needed to help survivors. Anyone who had polio—whether they require support now or not—should register to give a stronger voice to all polio survivors in Ireland. “This Register is very important, so that our needs are understood,” says Barbara McDonagh, polio survivor, Co. Galway. “I know that I can go to Polio Survivors Ireland if I need help, but survivors need much more support from the state to live their lives with dignity. We’re still here and signing the Register will show that, which is why it’s so vital.” If you, or someone you know, had polio, see www.polio.ie Phone Polio Survivors Ireland on 01 889 8920 or email info@ppsg.ie.
Pictured are: (Front L to R), polio survivors Susan Dowling, Barbara McDonagh and Joan Bradley with Professor Gareth Williams, launching the Polio Register at the Polio Survivors Ireland AGM in Tullamore. 15
SUMMER DAYS OUT ATTRACTIONS WITH GARDENS
Ireland has beautiful attractions and many have amazing gardens, which are only waiting to be visited. A few are listed here to whet your appetite.
Japanese Gardens at the Irish National Stud & Gardens—Co. Kildare Irish National Stud & Gardens From horses to horticulture, the Irish National Stud & Gardens is one of Ireland’s true treasures. In the world-famous Japanese Gardens, you can follow the path called the ‘Life of Man’ which traces the passage of a soul from birth to death and beyond, at the same time providing a meeting place for the cultures of East and West. St. Fiachra’s Garden symbolises the power of the Irish landscape while the Horse Museum includes the skeleton of the legendary Arkle. See retired equine stars like Hardy Eustace, Kicking King, Rite of Passage, Beef or Salmon and Hurricane Fly on the stud’s ‘Living Legends’ team. You can enjoy the Stud and Gardens as part of a guided tour or at your own leisure.
intensively planted woodland garden and a 4-acre walled garden. The owner Mr. Ambrose Congreve, was inspired by Mr. Lionel de Rothschild’s exceptional garden at Exbury in Hampshire, England, where his interest in gardening was nurtured and infected with a passion for plants such as rhododendrons, magnolias, camellias and many other floras from every continent in the world. www.mountcongreve.com
www.irishnationalstud.ie
Mount Congreve Gardens Mount Congreve Gardens is a woodland garden with stunning views and 16 km of paths to explore. The gardens consist of seventy acres of 16
Mount Congreve Gardens—Co. Waterford Flourish Issue 5
Blarney Castle & Gardens Blarney Castle most famous for it’s stone, which has the power of conferring eloquence on all who kiss it, is situated 8km from Cork city. The estate offers visitors the chance to stroll through one of the country’s most spectacular gardens. The Castle and House are set in acres of parkland filled with rare and unusual trees and plants. There’s a fern garden with the atmosphere, of a tropical jungle, a poison garden full of deadly but fascinating plants, an 80 metre long double herbaceous border and rose pergola, extensive rhododendron beds and spring bulbs. www.blarneycastle.ie
Vandeleur Walled Garden & Visitor Centre— Co. Clare Strokestown Park House, Gardens & The Irish National Famine Museum Strokestown Park House is an 18th Century Palladian mansion that retains all its original furnishings. The Famine Museum is located in the stable yards of Strokestown Park and is now regarded as the single best, private archive on the Great Irish Famine in the world.
Blarney Castle & Gardens—Co. Cork Vandeleur Walled Garden & Visitor Centre Vandeleur Walled Garden was once the private garden of Kilrush House, ancestral home to the landed gentry Vandeleur family in the early 19th century. This walled garden is a beautiful and tranquil garden over 2 acres in size set among 420 acres of native woodland. The garden has been imaginatively restored around the old path system. Explore the garden and enjoy a rich array of unusual plants; an arboretum with an exceptional collection of trees; the horizontal maze and the beech maze; the summerhouse and the glasshouse. There is an on-site nursery selling plants and the Woodland Bistro serving homemade food and treats. www.vandeleurwalledgarden.ie
The six acre walled gardens have been faithfully restored to their original splendour. You can enjoy exceptional views of the estate and gardens through two splendid tripartite Venetian windows in the Georgian Gazebo house and take a look at the herbaceous border, which has been entered into the Guinness Book of Records as the longest herbaceous border in Ireland and Britain.
www.strokestownpark.ie
Strokestown Park House, Gardens & The Irish National Famine Museum—Co. Roscommon 17
WHY EARLY DIAGNOSIS OF HAEMOCHROMATOSIS IS CRUCIAL JARLATH’S STORY Haemochromatosis is a hereditary iron overload disorder and is more common in Ireland than anywhere in the world. Jarlath is a member of the Irish Haemochromatosis Association and is very committed to raising awareness of the importance of early diagnosis. “When I was about 40, I began to feel tired, lethargic and had low libido. I went to the doctor but as the GP didn’t know the cause of my problems, I stopped attending the surgery.
venesections for nine months until my level came back to normal. This was a slow process as it was often difficult to get blood from my veins.
As the years went by, things got worse. I was getting headaches, loss of concentration and poor memory. This made it very difficult to do my job and it was very stressful. Every night I went to bed exhausted and woke up just as tired after 8 hours sleep.
I was 57 when I was diagnosed in 2007. I am now 68 and my life has greatly improved. I no longer have headaches or dizziness.
Something had to be done about this and I went back again to the GP. I insisted that he did a ‘Wellman” full medical examination. One of the blood tests was Serum Ferritin. My level was 2580ng where it should have been under 300ng. The Transferrin Saturation was 98% instead of 45–50%. I was referred to a Gastroenterologist who organised a genetic test, the results of which confirmed a diagnosis of haemochromatosis. The treatment for haemochromatosis is to have your blood taken and this is known as venesection. I commenced weekly 18
My wife is a carrier for Haemochromatosis which means that she has one mutated gene. We have 3 children, one son doesn’t have Haemochromatosis, our daughter is a carrier and our other son was diagnosed when he was 23. He has twice yearly phlebotomy but because he was diagnosed early he has none of the symptoms that I had. This is why I strongly believe that early diagnosis is so important.” For more information visit: www.haemochromatosis-ir.com or pick up a brochure in this surgery.
Flourish Issue 5
HEALTH AND SUSTAINABILITY IN YOUR HOME We spend the majority of our lives in our homes and the choices we make at home influence our health and that of our family and neighbours.
H
ere are some ways to help you make better choices for you, and for those around you. Further details available on www.epa.ie/livegreen
Air Quality
The use of low smoke fuels such as gas, oil and low smoke solid fuels greatly reduce the overall emissions of hazardous substances and so reducing the risks posed to human health. To reduce the impact of vehicle emissions in cities, try to use sustainable transport modes such as cycling, walking and public transport.
Carbon Monoxide
Domestic Wastewater
Domestic Wastewater Treatment Systems accept wastewater from toilets, showers, sinks, wash hand basins, washing machines and dishwashers. A DWWTS can threaten your health if it fails to operate properly so it is important for owners to take steps such as employing a contractor to inspect the system. The EPA’s Livegreen initiative provides advice, awareness and education on health and sustainability in your home. Visit www.epa.ie/livegreen
A better future begins at home.
Carbon Monoxide (also known as CO) is a colourless, odourless poisonous gas and is a common yet preventable cause of death from poisoning worldwide.
CO alarms can be used as a backup but are no substitute for regular inspection and maintenance of appliances, vents, flues and chimneys.
Radon
Radon is a radioactive gas that is present in our homes. It has no taste, colour or smell. It is formed in the ground by the radioactive decay of uranium. Radon inhalation can cause lung cancer. You can apply online to have your home tested and there are a number of ways you can reduce radon levels including improving ventilation and installing a radon pump. 19
g n i l c y c p U
Be Bold, Be different and have some fun! 20
Flourish Issue 5
The term ‘Upcycling’ is a relatively new concept but Ireland is not new to the art of painting furniture. You may remember years ago painted furniture was common and made furniture more attractive. It also had its practical quality as it was easier to keep clean and often preserved the timber from dampness. by Joanne Condon of www.kylelane.ie Author of ‘Furniture Crush’- 12 colour popping painted furniture projects. Furniture Artist and Painted furniture workshop tutor.
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he popularity of re-using and re-vamping old furniture has risen since the recession. The disposable, factory made furniture doesn’t stand the test of time. Nothing compares to the craftsmanship of the old, durable, well-made furniture. These pieces painted are a real gem and can last for decades.
The Kitchen dresser was the heart of the kitchen and it still is. It’s a great place to display your favourite dishes and china and is such a practical storage item. Painting your kitchen dresser can really lift the whole kitchen for you. Popping in some of your favourite colours and colour possibilities are endless. Painted kitchen chairs are one of the most common and easy projects to complete in your home. I have painted kitchen chairs that have been in use for 40 years and painting them can
make them look brand new again. Even picking up 6 different styles of kitchen chairs and painting them all the same colour can work really well.
Old China cabinets are back in fashion and are very desirable pieces. Upcycling these cabinets can give them a whole new lease of life and also a new use. They are very popular in bathrooms, and to use as storage for books or craft supplies. The beauty of upcycling your own furniture is that you can paint it any colour you want and change it at any time. Adding patterns, new handles of hand painted detail can make it unique and one of a kind. Upcycling items and furniture can be a very enjoyable experience, attending workshops to learn new techniques can give you days of endless projects and is such a great pastime. 21
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Flourish Issue 5
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Wear the right clothes
Stay Hydrated
When it’s warm out, wear natural fabrics such as cotton. Wearing light, long-sleeve shirts will also help to keep direct sunlight off the skin. Wear a wide brimmed hat to protect the neck and face. UVA/UVB blocking sunglasses are recommended to prevent the risk of sun-related eye damage like cataracts.
Remember to drink water often. Eat hydrating foods like cucumbers, radishes, watermelon and strawberries. Avoid drinking caffeinated and alcoholic HOW TO STAY HEALTHY beverages as they can dehydrate you quickly.
Summer tips: IN SUMMER
Use sunscreen
Stay cool If you are sitting outside and find it too hot try to find a shaded spot. A great way to cool down on a hot day is to visit an air-conditioned building such as a museum or library.
Everyone, young and old, should wear sunscreen when outdoors. Sunscreens are available Hay fever in various forms. Look for a spray-on If you suffer from hay version which will make application fever a trip to your GP is easier when trying to cover recommended before the onset the feet, backs of legs and of the pollen season. Suitable shoulders. medication to prevent the onset of the symptoms will let you enjoy the good summer weather.
Check your medicine Some medications can cause a sensitivity to ultra-violet light or enhance the effects of the sun. Side effects and heat sensitivities on medication labels should be read and understood. If you have any queries about your medication please check with your GP.
Exercise carefully If you enjoy outdoor activities such as walking or gardening, it is important to keep track of time. Do not stay out for long periods and make sure to drink plenty of water. Doing outdoor exercise earlier in the morning or later in the evening when the sun is not at its hottest is recommended. 24
Flourish Issue 5
“A garden is a friend you can visit any time.”
—Unknown Author
Gardening T
here is a sense of achievement in seeing a beautiful, well-maintained garden. Gardening’s benefits are physically and mentally fulfilling. It can be much more enjoyable than going to the gym and you are still burning calories. Gardening is a hobby for any age but as you get older it is advisable to take care and to adjust your garden to suit you. Raise the beds for ease of access so that it is easier to maintain the flowerbed or to reach vegetables and herbs. Use containers and flowerpots for ease of access and there will be less weeding involved. Old teapots, boots and even old wheelbarrows make lovely containers for flowers. It is also easier to move the containers when you want to make a change to the appearance of the garden.
Alternate the gardening jobs to avoid muscle strains. Take turns weeding, digging and raking. Take breaks between the tasks and stay hydrated.
Garden gloves are a must to protect your hands from nettle stings or scrapes and blisters from handling garden tools. Reduce the strain to your knees and to your back by working with only one knee on the ground at a time. Your back should be straight as you kneel. If kneeling on rough ground, kneepads are great for protecting your knees. Use a wheelbarrow or trolley for transporting equipment and soil. What can you grow? Potatoes can easily be grown in buckets or in grow bags. You can also grow your own lettuces, tomatoes, peppers and cucumbers for lovely salads. Grow herbs such as parsley, mint, and rosemary (delicious with potatoes). Heathers are low maintenance and different varieties flower at different times giving you colour throughout the year. They like acidic soil so remember this when buying compost. Heathers can also be grown in pots and containers. As the gardening saying goes—‘Gardeners learn by trowel and error!’ 25
Savoury & Sweet
Tomatoes are a favorite food for everyone from infants to elders. Enjoy them cooked or uncooked—they are packed with nutrients and vitamins A, C, and K, as well as significant amounts of vitamin B6, folate, and thiamine, they are also a good source of potassium, manganese, magnesium, phosphorus, and copper. Not forgetting they contain plenty of dietary fibre!
Cherry Tomato Tart Serves 6 INGREDIENTS 1 sheet frozen puff pastry, thawed 250g cherry tomatoes, halved 120g package cream cheese 2 egg yokes 2 chopped spring onions Salt and pepper to season Extra-virgin olive oil to drizzle Handful fresh basil leaves
METHOD Heat the oven to 200°C/180°C fan/ gas 6. Meanwhile, unroll the pastry and place on some parchment on a baking tray. Cut into rectangles. Lightly score a border 1cm from the edge of each rectangle and prick the middles with a fork. Meanwhile, in a small mixing bowl mix the cream cheese, 1 egg yolk and season. Divide among the tarts. Top with the tomatoes and spring onions, then lightly beat the other yolk and brush over the pastry borders. Bake for 10-12 minutes until the pastry is puffed and golden. Serve drizzled with oil and scattered with fresh basil leaves.
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Flourish Issue 5
Strawberries are packed with vitamins and antioxidants. They are also a good source of manganese and potassium. Antioxidants minimise cell damage that may lead to heart disease, cancer and other diseases. Strawberries are great in desserts such as fruit salads and pavlovas.
Summer Pavlova Serves 6 INGREDIENTS 6 egg whites 340g caster sugar 1 tablespoon of vanilla essence 300g strawberries 300ml Whipped Cream or Natural yogurt METHOD Heat the oven to 140°C/120°C fan/ gas 1. Whisk the egg whites into stiff peaks. Add the caster
sugar slowly, one spoon at a time and continue whisking. Add the vanilla essence. Pour the meringue mix on to a flat baking tray lined with parchment paper. Cook in the oven for at least 2 hours. Turn off the oven and allow the meringue to cool in the oven or take it out and allow to cool completely before decorating and serving. Decorate the meringue with whipped cream or natural yogurt topped with plenty of strawberries. 27
COMPETITION TIME Win a 2-night hotel break with B&B and an evening meal for two people sharing in the Riverside Hotel Killarney in association with Select Hotels of Ireland.
Located on the Muckross Road and adjacent to the Flesk River, the Killarney Riverside Hotel is a Four Star Boutique style hotel close to the INEC and about a 10 minute walk to Killarney town. The hotel is an ideal base for golf, fishing, horse riding, and exploring County Kerry’s most scenic attractions including Muckross House, Ross castle, the Lakes of Killarney, The Gap of Dunloe and much more. Experience Irish hospitality at its best with friendly staff and a relaxing ambiance at the Killarney Riverside Hotel. Enjoy Dinner, Bed & Breakfast from only €49, €59 or €69 per person sharing per night depending on which hotel you choose with our Select Exclusive Over 50’s Offer package. Based on a minimum 2 night stay from Sunday to Thursday. Book now on www.selecthotels.ie or call 021-439 1998
To be in with a chance to win, simply answer the following question.
Which scenic attraction is located near Killarney, Co. Kerry? A. Cliffs of Moher
B. Gap of Dunloe C. Giants Causeway
Competition entries, together with your name, email address and phone number can be submitted by email to enquiries@informireland.info or by post to: 28
INFORM, Shannonside Business Park, Birdhill, Co. Tipperary Flourish Issue 5 Closing date for entries is September 30th 2018.
Group tours around Ireland From only €199 pps, includes: • • • •
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To request a brochure or to make an enquiry please call
021 4391998 Terms and conditions apply.
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