Northwest Express by northwest express

February 2021 Issue 2 - Volume 22

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Increasing public anger over prolonged restrictions A

S the latest government pronouncements indicate a continuation of Level 5 for many more weeks people are demonstrating higher levels of frustration and anger than at any stage since the beginning of the Covid-19 pandemic last year. Opinion polling carried out for the Department of Health shows that an increasing proportion of people believe Ireland is returning to normal too slowly, and that reduced social contact and prolonged restrictions are causing increasing levels of worry. Against this background some public figures are encouraging the government to purchase vaccines through other channels to boost the roll-out process and accelerate re-opening of the economy. A survey of 2,200 adults across the country by Amárach Research earlier this week reveals that nearly half (44%) of people reported feeling frustrated in recent days, with two in five people (40%) also saying they felt stressed. Three in ten people (31%) reported feeling sad in recent days – a level not seen since last April – with almost the same amount (28%) saying they felt lonely. In contrast, the number of people who reported feeling happy (29%) reached its lowest point since polling began last March. The polling also showed that the biggest sources of worry continue to be the economy, the health of family and friends, and fears that the health service could be overloaded. Continued on Page 2

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Northwest Express February, 2021

news

Mayo fifth highest county for Covid deaths I T may not be an envious statistic but a total of 140 Covid-related deaths have occurred in Mayo since the outbreak of the pandemic last year up to February 12 this year, according to the Central Statistics Office. Figures for the county are significantly higher than the other four counties in Connaught. Galway has recorded 92 Covid-related deaths, Roscommon 41, Sligo 17 and Leitrim 12. It is the fifth highest in the country behind Dublin (1,387), Cork (313), Kildare (220) and Limerick (173). Indicating the poor start for the county this year a total of 81 of Mayo’s total deaths have been recorded since the beginning of 2021, the highest weekly figure (21) occurring during the week ending Friday, January 15 last - the CSO measuring its weekly statistics during a seven-day period from Saturdays to Fridays. There were 20 during the week ending January 22, 15 during the week ending January 29, 14 during the week ending February 5 and 11 during the week ending February 12. In comparison, 59 deaths took place in the county as a result of the virus during 2020. The median age of those who lost their lives in the county has been 83. According to the CSO, most deaths throughout the pandemic occurred in the older age groups. However, in the week ending February 12, 2021, 91% of deaths were in people aged 65 years and over. Since the outbreak, Mayo has registered 5,607 confirmed cases, the median age of

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Increasing public anger over prolonged Restrictions Continued from front page

However, worries about the prospect of prolonged restrictions and reduced social contact have climbed in recent weeks, and are now at levels which haven’t been seen since the pandemic began. Meanwhile, the proportion of the population that believes the government’s response to the pandemic is appropriate (44%) is also lower than at any point since last March. More people (16%) than ever before now think the government’s response is too extreme, while two in five (40%) also believe

the government’s response is insufficient. And although the highest proportion of people (39%) believe that Ireland is returning to normal at the right pace, a higher proportion than ever before believe the country is moving too slowly, with almost one in three (31%) holding a version of this view. Around two in five people (21%) surveyed think that Ireland is moving ‘a bit too slowly’, with a further one in ten (10%) believing things are moving ‘much too slowly’. However, the exact same proportion of people believe that Ireland is re-opening

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too fast (31%). One in five say the country is returning to normal ‘a bit too quickly’ (21%), with one in ten believing this is happening ‘much too quickly’ (10%), although combined support for these views has also fallen to its lowest level since last summer. Earlier this week, also, Public Expenditure Minister Michael McGrath told RTÉ radio that current restrictions on socialising and the economy needed to be in place “for the last time” and that government knows that people are growing “weary” of the pandemic. Advertising: 071-9154538 Editorial: 096-77743 Production: 071-9154538 Fax: 096-75641 Email: info@theexpress.ie Web: www.theexpress.ie

The information in Northwest Express is carefully researched and believed to be accurate, but the publisher cannot accept responsibility for any inaccuracies, errors or omissions. Statements or opinions expressed herein are not necessary those of the editor or publisher. Advertisements within the publication are not endorsed by the publisher. Neither are any claims made within the advertisements. Before consuming any products mentioned in the publication readers are advised to consult with their general practitioner or equivalent professional for opinion or advice. The publisher will not be held liable for any mistakes or omissions to any advertisements. Publishers decision is final as to what appears in our publication

Consider postgraduate and adult education with St. Angela’s College this September S Northwest Express February, 2021

t. Angela’s College, Sligo have offered a range of postgraduate and adult education programmes over the years and 2021 will be no exception. In fact, the College have further developed some programmes to be delivered completely online, opening them up to an international audience, whilst other programmes will continue to be delivered using a blended learning approach, allowing students to meet and work with their peers in a timetabled structure to suit everyone. “Our postgraduate and adult education programmes have been designed in such a way that those with busy working lives or family commitments can study at their own pace” explains Amanda McCloat, College President. “Our blended learning model means that from time to time, students get to meet and interact in a safe classroom setting, something we feel is also important when learning at any level - it can be a chance to share ideas and network in familiar circles”.

This past year has given many people time to think and reflect on their professional development so perhaps now is the time to upskill or indeed consider a course based on personal interest. With over twenty programmes to choose from, offered by the Colleges three Schools - Education; Home Economics; and Nursing, Health Sciences and Disability Studies there are also stand-alone modules and optional exit routes available. All awards are NUI Galway accredited which brings with it global recognition and a favourable addition to any CV. Ms McCloat continues “for anyone considering postgraduate studies or part-time courses this September, we invite you browse our College website for the most up-to-date information and application closing dates. As ever, our dedicated staff will be there to support all our postgraduate and adult education students returning to their chosen area of study”. For more details and to request a Postgraduate/Adult Education Prospectus 2021 see www.stangelas.nuigalway.ie

Ipsos/MRBI announces new jobs for Belmullet S

OME additional good news for Belmullet last week with the announcement of two full-time jobs and up to 30 parttime and full-time jobs for Belmullet and the wider Erris region with the leading market-research company Ipsos/MRBI. The company is looking to establish a presence in the gteic (Gréasán Digiteach na Gaeltachta) Digital Hub network, a network of 30 innovation and digital hubs in rural Gaeltacht areas across counties Donegal, Mayo, Galway, Kerry, Cork, Waterford and Meath, and including several Gaeltacht and non-Gaeltacht islands. Údarás na Gaeltachta confirmed that a primary call centre is currently being fitted in gteic@Béal an Mhuirthead for the company, but it is envisaged that future IPSOS employees will be able to use any of the new gteic hubs being developed at the moment – namely gteic@An Eachléim and gteic@An Corrán Buí – as the company grows and when Covid-19 restrictions ease. The company employs 18,000 people globally and provides market research services to companies online, through oneon-one interviews, by mail and through phone calls. The nature of market research services leans towards part-time employment in order to enable the business to cover various work shifts during and outside of normal office hours. The new jobs were welcomed by Údarás na Gaeltachta as well as a number of public representatives in the area. Fianna Fáil councillor and Cathaoirleach of the Westport/Belmullet Municipal District Seán Carey said the jobs will be welcomed in the community. “I am very pleased with this development. Deputy Dara Calleary and I have been supporters of the gteic model since its inception, and it is wonderful to see it now bearing fruit for Belmullet and Erris. This is great news for the area.” Mayo TDs Michael Ring and Dara Calleary also welcomed the new announcement. Ipsos has begun the process of recruiting 30 people for a mixture of part-time and fulltime contracts in the Erris area. Training courses are being provided on a partnership basis by Údarás na Gaeltachta and the Mayo North East Leader Partnership Company’s Social Inclusion and Community Activation

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Programme. Anna Ní Ghallachair, Cathaoirleach of the Board of Údarás na Gaeltachta, welcomed the IPSOS announcement. “We wish them every success in this new aspect of their business. This represents a

significant step for the gteic network in Mayo and embodies the opportunity that exists for companies to locate in the Gaeltacht and for their employees to operate seamlessly from multiple locations in gteic hubs throughout the Gaeltacht.”

to waste. About a year ago, she set up a fashion blogging page on Instagram and posts an outfit every day, speaking about how and where she got it. She was soon followed by some of the bigger fashion bloggers out there and her page began to take off. Speaking to the Connacht Telegraph Fidelma says: “The page started in the first lockdown for two reasons. I wanted to show that women of a certain age (Fidelma is 56) can be just as fashionable, stylish and creative as our younger counterparts. I feel that just because we are slightly older/middle-aged, people in general have a certain perception as to what we should and shouldn't be wearing and I wanted to dispel this notion. “I wanted to show that, yes, we can shop in the high street shops and don't need to go for older or more settled styles, that we don’t need to be afraid of colour, that we can accessorise and be creative with our styling.” “I wanted to use the time (lockdown) wisely and productively by helping women,

through the positivity of fashion, to show that fashion can be fun, should be fun. That fashion and styling in these times can bring the colour back into our lives. I want to bring a bright and colourful message to women through the positivity of fashion." You can follow her page on Instagram, fashionwithfid.

Mayo fashion blogger appears in popular fashion magazine THESE are heady times for Ballintubber’s Fidelma Walsh, who runs the popular Instagram page fashionwithfid. She now has almost 4,500 followers after setting up her page about a year ago, and recently appeared in the ‘Wear It’s At’ section in Heat Magazine. The theme was ‘The Sweetest Shades’ - an outfit, says Fidelma, ‘inspired to have us looking lovely in pink and red’. She also did a feature piece last July with YourLifeChoices, a digital magazine in Australia for the over-50s audience. Apparently, her appearance in the magazine was a surprise to her as she just learned about it from a neighbour “What the magazine were doing in that section is that they take a specific fashion topic for that week, which was the run up to Valentine’s. “I got shared by one of the popular bloggers and the magazine must have picked me up.” Having worked as a visual merchandiser with New Look, Castlebar, for a number for years, she didn’t want her knowledge going

Northwest Express February, 2021

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Enniscrone Couple Offer Lovely Home and €20k in Prize Draw I Northwest Express February, 2021

T should lift spirits in the north-west in these depressing times. A young couple from Enniscrone have decided to run a draw, offering their home, together with £20,000 (GBP) as the prize. Gary Cawley and Dyann Kilawee have opted for this remarkable prize draw as an alternative to selling their home in the middle of the Covid-19 pandemic. They purchased the three bedroom property just over a year ago and have invested substantially in renovating it. Now, one lucky ticket holder could gain the deeds for the highly desirable house – mortgage free – by just buying a £20 (GBP) ticket. Dyann, who is originally from Dromore West, and Gary, who is a native of Enniscrone, have been together since their midteens and are both front line

workers. They have decided to take a break,step off the property ladder for a while to pursue their dreams to travel and maybe even establish their own business in the coming years. Gary explained: “We were hoping to sell our home in the near future but with the current Covid-19 situation we felt it was not an appropriate time to invite people into our home to view the property, especially when both of us are working on the frontline. “We stumbled upon this upcoming trend and figured it (the draw) was the perfect opportunity to sell our home in a safe manner while also offering somebody a lifechanging prize” Enniscrone is best known for its 5km golden beach, seaweed baths and championship golf course and has long been a mecca for tourists in Ireland and

beyond. Dyann and Gary’s house sits right in the centre of the seaside resort and boasts panoramic views of Killala Bay. With almost 1200 tickets sold within just a few days of officially launching the draw, Dyann and Gary are confident that it will be a sell-out. The prize fund and ticket prices are being quoted in sterling as the only available platform to conduct the draw – raffall.com – is UK based: “The winner will not incur any extra costs, all taxes and charges will be covered by us. In the event that we do not sell enough tickets the draw will still go ahead on the June 7 and the winner will instead receive 75% of the overall ticket sales. The Raffall company will receive the remaining 25% and we will get to keep our home,” Dyann explained.

Dyann Kilawee and Gary Cawley at their Enniscrone home which they are offering in a prize draw.

CREW initiative to support Mayo’s creative digital enterprise sector

Co-founder and head of School, Design and Creative Arts at GMIT, Dr. Paddy Tobin, and CREW chief executive Niamh Costello, pictured at GMIT’s Cluain Mhuire campus, CREW’s central base in the west. Photo: Martina Regan

CREW, Creative Enterprise West, is a new collaborative initiative, which supports the creative digital enterprise sector in Mayo and the west counties. Key partners in this dynamic CREW initiative are Galway-Mayo Institute of Technology (GMIT), the Western Development Commission (WDC) and Galway Film Centre (GFC). CREW has appointed Niamh Costello, formerly of Galway Technology Centre, as chief executive. CREW’s focus will be on the development and scaling of creative digital entrepreneurs, job creation, incubation and accelerator programmes, training, and outreach services along the Atlantic Economic Corridor. Plans are also underway for the development of a centre of excellence providing enterprise and co-working space on the GMIT Centre for Creative Arts and

Media, Cluain Mhuire campus, Galway. Niamh Costello has a wealth of entrepreneurial, business and industry experience, following seven successful years as general manager of the Galway Technology Centre. She is also a founding member of Galway City Innovation District, whose first building is the high profile Portershed. Niamh also holds the position of national vice-chair and director of the National Association of Community Enterprise Centres, NACEC, which represent over 120 centres across Ireland. She’s also a previous director of Galway Chamber and Network Galway. CREW has been approved for funding on this project under the Department of Enterprise, Trade and Employment’s Regional Enterprise Development Fund administered by Enterprise Ireland.

Northwest Express February, 2021

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Irish Cancer Society seeks support for most important Daffodil Day ever

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HE Irish Cancer Society is urging people in Mayo, Sligo, Donegal and across the North-west to get behind a very different Daffodil Day this year, with street sales and events not possible due to Covid-19 restrictions. This is the second year running that such events have been cancelled. Due to the current public health restrictions the flagship fundraiser is unable to go ahead in its traditional way with street sales of fresh daffodils or daffodil pins, and community events. However, there are still many ways for people to get involved with this year’s Daffodil Day which is taking place on Friday March 26, proudly supported by Boots Ireland. Around 1,060 people in Mayo, 515 in Sligo and 1,065 in Donegal will receive a cancer diagnosis each year and this Daffodil Day is an important chance not only to raise vital funds for services and research but also to send people affected by cancer a message of support in these challenging times. There are many ways for communities

across the country to get involved with Daffodil Day, by hosting virtual fundraisers and collections, purchasing items from the Daffodil Day online shop, or making a donation. Go to cancer.ie/daffodil day to find out more. Throughout the pandemic, the Irish Cancer Society has continued to provide vital services and support to cancer patients and their families across Mayo. Services like Night Nursing, the Freephone Support Line: 1800 200 700 and Volunteer Driver service are available because of the vital funds raised on Daffodil Day. Rosemary Simmons, Fundraising Lead at the Irish Cancer Society said, “People throughout the North-west have always been incredibly generous in their support of Daffodil Day, but this year more than ever, we need your help. Although we cannot take to the streets to sell Daffodils, or host coffee mornings with friends, there are still so many meaningful ways for communities to raise vital funds this year. Because of the additional anxieties a cancer diagnosis during Covid-19 brings, cancer patients

need your support more than ever before. Please get involved with Daffodil Day, to ensure nobody in your county has to go through cancer alone”. This year marks Boots Ireland’s 4th year of sponsoring Daffodil Day, which is an extension of a well-established partnership with the Irish Cancer Society that began back in 2012. Through the partnership, Boots Ireland is committed to increasing awareness, helping support people affected by cancer and promoting cancer prevention. Boots’ 89 stores located nationwide, will be raising vital funds by selling Daffodil pins in store and hosting virtual fundraisers across the country. To find your nearest store or to learn more about the support of Daffodil Day, visit www.boots.ie. If you have concerns or questions about cancer, or to learn more about support services available in your area, contact the Irish Cancer Society Support Line on Freephone:1800 200 700. For more information visit www.cancer.ie/daffodilday

Donations urged as many homes will be without a Trócaire box’

TRÓCAIRE has warned that up to one-third of its annual donations have been put at risk after Covid-19 restrictions severely curtailed the distribution of Trócaire boxes this Lent. The charity’s Lenten Appeal launched this week but social and travel restrictions, including school closures and the suspension of Masses, means that for the first time in almost 50 years many homes will be without Trócaire boxes this year. While boxes are available to be picked-up at churches, there are up to 50 per cent fewer boxes in circulation. Trócaire has asked supporters to pick-up Trócaire boxes from their local church if it is safe to do so, but otherwise to make their annual donation online at trocaire.org. Trócaire raises approximately €8m each Lent, which amounts to roughly one-third of its annual donations. The charity

has warned that its inability to distribute boxes this year may severely damage its life-saving work around the world. “Covid-19 restrictions mean this Lent will be the first time in almost 50 years many homes will be without a Trócaire box. Boxes have been left in churches for people to pick-up and we urge supporters to pickup a box if it is safe and within the public health guidelines to do so. Supporters who are unable to get a box this year can still support our life-saving work by donating online at trocaire.org," said Trócaire CEO, Caoimhe de Barra. “Lent is the engine that keeps our programmes going throughout the year. The people of Laois always rally behind our campaign. While this year will be different, we hope the public will continue to support our life-saving work overseas.

“Our campaign this year focuses on people who are trapped in long-running wars, such as those affecting places such as South Sudan and Somalia. Generations of people in these countries have been

forced to live through conflict. Their resilience and determination to help each other is remarkable. By donating to our Lenten Appeal, you will be helping them to help themselves.”

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Northwest Express February, 2021

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Ballina community garden wins place on Seed Guardian Programme

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The female Orange-tipped Butterfly on the Dandelion clock - photographed by Bridie McAndrew in the Karen Community Garden last summer.

rish Seed Savers Association has announced that the Ballina Karen Community Garden is among the ten groups awarded a place on the Community Seed Guardian Programme. Though relatively inactive at present due to the restrictions this hard-working group are looking forward to resuming activity as soon as possible. They hope to recommence work on a rota basis after Easter anyway. Irish Seed Savers will provide these ten community gardens training and mentoring in seed growing and seed saving with experienced facilitators, learning the steps to enhance seed supply for community gardeners around the island of Ireland, without having to rely on food seed imports to grow their own food.

Speaking to Northwest Express, Karen Community Garden secretary Bridie McAndrew said the group are delighted with the news and five of the members will commence the course, via webinar on this Friday, 26th February. Training community growing groups to grow and save their own food seed will increase access to seed availability and create greater community engagement with the full food supply from seed to plate. This training and mentoring programme for communities across Ireland to grow and save their own food seed was developed with funding received through Rethink Ireland’s Innovate Together programme and Community Foundations Ireland.

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Northwest Express February, 2021

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Chantelle joins other familiar Mayo voices in stay safe appeal

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Lisa Ní Chuinnegaín Guthrie pictured in Essex last year on “observership” day to ensure her suitability as a flight doctor.

elmullet’s Chantelle Padden, Voice UK star, is already becoming an ambassador for Mayo as she joins with a number of familiar Mayo voices lending their support to a new appeal to the people of the county to continue their efforts in the fight against Covid-19. Following on from a series of public messages issued jointly on behalf of Mayo County Council, the HSE and An Garda Síochána, a further appeal has been issued to the Mayo public in the fight against the virus. The message encourages everyone to

redouble our efforts in the fight against Covid-19 as we look with hope to brighter months ahead with the vaccination roll-out. The impact of Chantelle’s performance, and commensurate pride in her home county, is still reverberating across the north-west. The message of encouragement and hope delivered by the Erris native in this latest appeal is equally compelling. She is joined by the Parish Priest of Westport, Fr. Charlie McDonnell, Midwest Radio presenter David Cawley and inspirational Ballina native Lisa Ní

Chuinnegaín Guthrie, emergency medicine and flight doctor with Essex and Herts Air Ambulance. The common theme throughout this short video piece is Stay Home – Stay Safe – Stay positive and we will get through this together. You can view and share the video via Mayo County's Council twitter page: https://twitter.com/MayoCoCo Look out for Chantelle again this weekend as she goes into battle in The Voice UK.

RTÉ has announced that it will air the muchanticipated Element Pictures production of Castlebar native Sally Rooney's first novel, ‘Conversations with Friends’, next year. Following the outstanding success of Normal People, the award-winning production company today announced the casting for the BBC and Hulu TV adaptation, in association with RTÉ. Alison Oliver, an emerging talent from Lir Academy (whose graduates include Normal People’s Paul Mescal) will play Frances, Sasha Lane (American Honey, The Miseducation of Cameron Post) will star as Bobbi, Joe Alwyn (The Favourite, Billy Lynn’s Long Halftime Walk) as Nick and Jemima Kirke (Sex Education, Girls) as Melissa, in this unique series that is both a complex coming of age drama and a very modern love story. Element Pictures is once again collaborating with director Lenny Abrahamson and writer Alice Birch who will work alongside writers Mark O’Halloran (Rialto), Meadhbh McHugh (Asking For It) and Susan Soon He Stanton (Succession) on the 12-part drama for BBC Three in partnership with Hulu, made in association with RTÉ. Filming will take place this year in Dublin, Belfast and international locations yet to be confirmed, with the Oscar-nominated

director at the helm of Normal People, Lenny Abrahamson returning and sharing the directorial duties with Leanne Welham. Conversations with Friends follows

Frances (Alison Oliver), a 21 year old college student, as she navigates a series of relationships that force her to confront her own vulnerabilities for the first time.

Cast revealed for TV adaption of Sally Rooney's 'Conversations with Friends'

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Northwest Express February, 2021

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Sinn Fein Deputy Demands Urgent Government Action on Green Cert Shortage

he shortage of places on parttime and distance learning Green Cert Courses was raised in the Dáil on Thursday of last week when Sinn Féin Spokesperson for Further and Higher Education Rose Conway-Walsh TD confronted the Minister for Agriculture and Marine, Charlie McConalogue. Challenging the Minister to take the necessary action to increase the number of places to meet the demand, the Mayo TD said: “We cannot continue with a situation where the Green Cert course is a government requirement for farmers and then not provide adequate places on part-time and on-line courses. “Three times I asked him the same question to reassure farmers that those who are required to do the course would be provided with a place. Three times he evaded the question. This is not good enough. The buck stops with him and his ministerial colleague Minister Simon Harris. “People will be very disappointed that the Minister did not use the opportunity to assure them that extra places will be made available. “This has real life implications for many farming households and incomes both in terms of higher taxation and eligibility for schemes. “The government has been letting down young farmers for years by not providing the part-time courses they need. Frighteningly, as things stand this is set to get worse. “6,067 students have been turned

away from part-time green cert courses since 2016 and the situation will get worse if the Minister for Agriculture does not act. “This amounts to half of all applicants being denied a place with circa 6,500 enrolled in the same time period. 551 of these are from Mayo. “Teagasc has confirmed that they need the resources to recruit twenty Training Education Officers posts to ensure that part-time and distance education demand is met. “Colleges of Further Education are

validated to provide 200 places in Westport. This course was hugely oversubscribed with 1,400 farmers requesting a place. How much more evidence does the Minister need before he acts. “Intake capacity is directly related to available staffing resources. “Sinn Féin is calling on Minister McConalogue to ensure existing posts are maintained and additional staff hired to meet demand for part-time green cert courses.

Sligo said ‘Yes’! - Sligo BID gets voted in for a new term Over past few weeks, businesses received ballot papers to vote on extending the BID scheme. The results of the ballot have now been released with a vote of 80% in favour of a continuation of the scheme. Sligo made history in 2016 by becoming the first Business Improvement District (BID) in the West of Ireland. Since 2016, Sligo BID has been helping the town reinvent itself, tackle issues and thrive as a tourism and business hub. A BID is a defined area within which businesses pay a levy to fund projects within the district’s boundaries. There are five BIDs in Ireland and more than 1,500 in the US and 345 in the UK and, after five years, all BIDs must ask their business community to vote for a continuation of the scheme. Over the next five years, Sligo BID had many plans including increasing the promotion of Sligo to attract new business and increase footfall as well as supporting events that drive Sligo’s brand. We will be working on ensuring urban renewal and regeneration alongside promoting Sligo’s retail, hospitality, cultural and social attributes. We will be focussing on new projects selected as a priority by BID members. Sligo BID CEO Gail McGibbon said: “We want to extend our sincerest thanks to all of the businesses who voted for a continuation of Sligo BID. We know that the past year in particular has been extraordinarily difficult and all businesses have suffered, some significantly more than others, and there are still tough times ahead. But we are determined to help Sligo recover from the current economic downturn and to continue to thrive as a tourism and business hub.” Sligo BID Ballot Committee Chair, Ann Clinton, said: “Because of Covid-19, we were not able to visit businesses or

hold public meeting in the way we would have normally done. Instead, we reached out to our members through letters, phone calls and social media which proved very effective. We are delighted that Sligo businesses have put their confidence in us and this vote empowers us to continue the work that we started and allow us to progress new projects and improvements.”

Innovative programme to enhance creativity in Leitrim

An innovative training programme, Innovating Communities, designed to enhance creativity among people, communities and businesses in Leitrim has been launched across the Border region by Minister Heather Humphreys TD. The Leitrim launch of this project will take place online at 3pm on Friday 12th March which will give people a good perspective of this Innovating Communities Programme (ICP) and the exciting benefits it will bring to communities, projects and activities in Leitrim. “The programme will give local groups and individuals a deep understanding of the value of design thinking in dealing with many of today’s social, economic and environmental challenges and for the opportunities in these areas for our communities,” stated Brian Smyth of the Leitrim Development Company. “We are teaming up with the Local Development Companies in Sligo, Donegal, Cavan, Monaghan and Louth to deliver this training along the border. The training focuses on helping people to face challenges and find solutions to them and it will energise and mobilise people in Leitrim to adopt new ideas and ways of working”. A total of 102 training modules will be delivered across all these six counties over the next two years. “This will result in over 150 participants form Leitrim being trained over the course of the project with a combination of online and face to face training and also one to one mentoring. This approach using Design Thinking is proven in other countries in tackling complex problems that are ill-defined or difficult to solve, by understanding the human needs involved, by reframing the issue, project or problem in practical ways, by creating many ideas through brain-storming and by adopting a hands-on approach to prototyping and testing solutions.”. Icecream Architecture, a Scottish based company specialising in Design Thinking training will work with Leitrim Development Company to roll out this innovative programme in Leitrim and the other five counties. “The opportunity to explore and develop the ‘nature of rural innovation’ and how it can best be stimulated and supported in the southern border area has great potential. The pace of change and challenges for us all has increased recently with the impact of the Covid19 pandemic on how we all interact and work and also the uncertainty and changes with Brexit on our county and region gives us the need for a rapid recovery and change to build in confidence new approaches and resilience for our all our futures,” added Brian. Leitrim Development Company is encouraging community groups, volunteers, activists, businesses and individuals who are active and interested in areas such as community/ rural development, towns and villages groups, in inclusion, integration, the environment, biodiversity, climate, the arts and heritage to register their interest in the project at www.innovating.ie and to take part in the training. The scale of the project means that there will be a group of activists within the community equipped to develop and support actions and projects based on the principles of Design Thinking and to help come up with innovative solutions. This training is free and the initiative is being funded by the LEADER Rural Development Programme 2014-2020. For more information you can also contact Brian Smyth at brian@ldco.ie or on 087 4116626.

Northwest Express February, 2021

Mayo GAA Club is Finalist in the National North West Tool Hire Lottery Good Causes Awards

allintubber GAA Club, Mayo, which has been in existence since the 1940s, has been named amongst the thirty-six community groups, sports clubs and organisations from all over Ireland who were today announced as finalists in the National Lottery Good Causes Awards. Ballintubber GAA Club will contest in the Sport category in the Good Causes Awards final. The Awards honour the inspiring work and achievements of thousands of projects, clubs and individuals from all over Ireland who, with the help of National Lottery Good Causes funding, have had an extraordinary impact on their local communities. Nearly 30 cent in every €1 spent on National Lottery games goes back to Good Causes all over the country. Since receiving National Lottery funding, Ballintubber GAA Club has been able to modernize the facilities at both of their club houses in Ballintubber and Clogher and construct new facilities to both sites for the benefit of the wider community. The community walkway, gym and astro turf pitch have proved to be hugely popular for the entire community, from the younger generations to the older. Ballintubber GAA share their facilities with numerous other teams and personnel such as Carnacon Ladies LGFA, Bord na nOg, Mothers and others GAA, Ballintubber Over 55s Club and Ballintubber Basketball. The community nurse is also based at the same location and the wider community can use the facilities for meetings and functions. The 36 winning groups will now proceed to the grand final in six categories: Sport, Health & Wellbeing, Heritage, Arts & Culture, Community and Youth. A seventh category, Irish Language, will have a special award to be announced at the Awards final, in recognition of outstanding work done in the promotion of the Irish Language. Speaking at the announcement, the CEO of the National Lottery, Andrew Algeo, congratulated the 36 finalists who have reached this final stage of the awards process. He said: “The Good Causes Awards allow us to shine a light on the outstanding work being done in our communities by extraordinary groups.

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Our aim is to recognize the exceptional contributions of our finalists and show the people of Ireland exactly what their participation and support in the National Lottery is achieving within their communities. We are all aware of how difficult the past year has been and how important sports clubs, organisations and groups are to our wellbeing. This truly is our chance to show our appreciation for keeping our communities going during such uncertain times.” The judging of the National Finals of the Good Causes Awards will take place virtually this year on Tuesday 16th & Wednesday 17th February. At this stage, representatives from each of the 36 finalist groups will be asked to do a short presentation remotely to the judging panel and respond to any questions that may arise. The judging panel will be chaired by Lotto presenter & weather presenter, Nuala Carey. Fergus Finlay, Columnist and Author, will join the panel

as an independent judge at this stage. Each national category winner will receive €10,000 while the overall Good Cause of the Year will get an additional €25,000 on top of this. The winners will be announced on Saturday 29th May at the Mansion House in Dublin (subject to Public health measures in place at the time). The event will alternatively take place virtually depending on the guidelines in effect. More information on the finalists and the National Lottery Good Causes Awards can be found at www.lottery.ie/goodcauses-awards/finalists Nearly 30 cent in every €1 spent on all National Lottery games goes back to Good Causes in the areas of sport, youth, health, welfare, education, arts, heritage and the Irish Language. In total more than €5.8 Billion has been raised for Good Causes since the National Lottery was established 33 years ago. In 2020 alone, €254 million was raised for local Good Causes in communities across Ireland.

Deputy Calleary encourages development of Ballina as a freight hub The development of the Western Rail Corridor would impact positively on Ballina, as a major national and international freight hub according to local FF deputy Dara Calleary. Mr. Calleary, speaking on Mid-west Radio last week, said IWT, an international company with offices in Dublin, Hamburg, Rotterdam, Hamburg and a major freight hub at Ballina railway station, are incredibly ambitious about what they can do from Ballina if the Rail Corridor was to proceed. “The company has invested €2 million euro at its Ballina base over recent years. Since 2009 they have been more than 3,000 trains for deliveries between Ballina and Dublin Port and IWT are one of the biggest customers Irish Rail have in terms of freight.”

The company’s CEO addressed the Joint Oireachtas Committee on Transport earlier this week and outlined how the Western Rail Corridor, if extended, would facilitate and expand its transport business, with direct access to Waterford Port, and to Foynes two developing ports that will give Irish businesses better access to the Continent now that Brexit is in place. Deputy Calleary attended that meeting and he says he is strongly behind the long running campaign by West on Track to develop the Western Rail Corridor. He says in addition the government must now consider subsidizing rail freight as a more sustainable and efficient method of transport and he will continue to pursue the project politically.

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Sligo Engineering Fair Comes Direct To Your Screen

ater this month will see the annual Sligo Engineering Fair return for its third year. Taking place virtually, the fair will be beamed from IT Sligo directly into people’s homes through a dedicated website, while special kits will be sent in advance to allow for participation in family-friendly hands-on activities. The event is sponsored by Science Foundation Ireland and healthcare leader Abbott, and is also in association with Engineers Ireland STEPS and Smart Futures. The theme of this years’ fair is to encourage everyone to Design, Build and Discover the exciting possibilities of engineering. The online event will include engineering shows, interactive workshops and talks, explaining engineering in a fun way for all age groups! Cathy Foley from Science Foundation Ireland explained, “The Sligo Engineering Fair is part of SFI’s Discover programme, which aims to grow the communities contributing to Science, Technology, Engineering and Maths (STEM) and to empower people to shape Ireland’s future through innovation.” The fair will take place over 2 days on Saturday 27th and Sunday 28th February. Between 12 noon and 5pm each day, there will be a range of performances, interactive displays, workshops and demonstrations. Special workshop packs are available free of charge and can be ordered online at www.sligoengineeringfair.ie The Sligo Engineering Fair is one of many STEM activities organised by IT Sligo with Abbott Ireland and Science Foundation Ireland that aim to inspire young people to become engineers of the future. IT Sligo Engineering Lecturer Dr Marion McAfee said the Institute has learned to hold engaging events online since restrictions have made live events impossible:

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“Over the past year, IT Sligo has learned to adapt their most popular events into exciting and engaging online virtual experiences. This year we will include an exciting pack, which will be sent to your household so you can join in the workshops from the safety of your home. Engineering is such an exciting and important career that can take you on some of the most incredible journeys. The Sligo Engineering Fair will give you a taste of what you can expect from the world of Engineering. Some of

the events on offer are the entertaining careers-driven show, ‘Rough Guide to Engineering’, where participants can virtually journey around the world and find out what engineers do, and how they do it! You can also learn to make a Fan-Powered Car or a Bio-Engineered Artificial Hand.” Niall Plunkett from Abbott in Ireland said: “Engineering has been central to delivering innovation for every single generation. At Abbott, we have witnessed this first hand, with our teams of inspiring engineers working together to create the future of healthcare through products that help people around the world live better and healthier lives. Today the world faces new challenges, from the COVID-19 pandemic to climate change, and meeting these will require a new generation of innovators, many of whom will be engineers. We are proud to support the Sligo Engineering Fair and hope it encourages that next generation to embrace their creative and inquisitive sides and consider a future in engineering.” The Engineering Fair from IT Sligo will also include Dr Niamh Shaw, a presenter, writer, podcaster and artist who will explore engineering in space from the perspective of an average, everyday person who is on a quest to pursue their childhood dreams. Sharing highs and lows of the journey so far including adventures on the simulated Mars mission in the desert, her work with the European Space Agency, a zero gravity flight, and trips to Baikonur cosmodrome. The Sligo Engineering Fair is a FREE to all event available to anyone. To book places on any activity visit www.sligoengineeringfair.ie. The website will be live from 11th February for bookings.

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Northwest Express February, 2021

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On Your Bike for 65 ROSES DAY!

Older people should increase exercise prior to Covid-19 vaccination – report

s easy as riding a bike”. Dublin GAA star Bernard Brogan and Virgin Media’s Six O’Clock Show host Muireann O’Connell showed just how easy it is to get behind a great cause when they launched Cystic Fibrosis Ireland’s 65 Roses Day fundraising appeal at Dublin’s Royal Hospital Kilmainham recently. Unfortunately, Cystic Fibrosis Ireland cannot proceed with its 65 Roses Day collections on Friday April 9 due to COVID-19. Members of the public are instead being encouraged to please support people with cystic fibrosis (CF) on 65 Roses Day by donating online at 65RosesDay.ie or by taking part in a 65 Roses Challenge. The launch saw Bernard and Muireann get in the saddle to urge people to sign up for a 65 Roses Team Challenge. Of course, challenges don’t have to be limited to cycling and members of the public are being urged to get teams of people to take part in a 65-themed challenge in their own team colours – whether that be GAA, soccer, rugby, hockey, and so on – to help raise much-needed funds. Full details on how to set up a 65 Roses Challenge can be found at 65RosesDay.ie. 65 Roses Day gets its name from the way children often first say the words “cystic fibrosis”. There are approximately 1,400 people living with CF in Ireland which has the highest incidence of CF in the world per head of population. Ireland also has some of the more severe strains of CF. Funds raised on 65 Roses Day go to support a range of services for people with CF including funding of hospital CF facilities and staff, research, and patient grants for supports such as counselling, exercise equipment, fertility treatment, and transplant out-of-pocket expenses. “Huge Impact” All-Ireland GAA champion and Cystic Fibrosis Ireland ambassador, Bernard Brogan, has seen the effect CF has on people’s lives: “I know from my own social circle the huge impact cystic fibrosis has on people’s lives – whether it’s the person themselves living with the disease or their wider family. It really brings home to me how lucky so many of us are, able to go about our day-to-day lives without having to worry about whether we will literally have the breath to be able to do something physical. “I am delighted to lend my support to Cystic Fibrosis Ireland and am particularly pleased to promote the 65 Roses Team Challenge. If you are a part of a team – GAA, rugby, soccer, hockey, or any other team – then why not get some teammates to take part in a 65 Roses Team Challenge in your team colours? It can be a 6.5k walk or run, a 65km cycle, swimming 65 lengths of a pool, or any challenge with a 65 theme. Whatever the challenge, it will give your team a great boost and an even bigger boost to Cystic

Fibrosis Ireland.”

“Eye-Opening” For Muireann O’Connell, host of the Six O’Clock Show on Virgin Media One, it is the courage and determination of people with CF in getting through this pandemic that impresses her hugely: “I think over the past year what has been brought home to me is how we have all been very upset about how our lives have been impeded by coronavirus and that’s completely understandable. “However, imagine being a person with cystic fibrosis during this time. The possibility of catching COVID carries the risk of a possible life sentence and is genuinely terrifying. People with CF have to live with health precautions all of the time and during the pandemic those precautions have been heightened so much more. We are getting a tiny insight into what everyday life is like for a CF patient all of the time. Despite the various restrictions, while we have been able to get out, for people with CF that is something an awful lot have not been able to do. It has been truly eye-opening and so I’d encourage people to do anything they can do to support people with CF at this time. “For me, to keep myself from going mad during the pandemic, I took up running and I have really enjoyed it. Regardless of what level of fitness you are at, even if you’ve never run a day in your life, maybe try your own 65 Roses Challenge, perhaps running for 65 minutes or doing a 6.5K run. Do it at your own pace and in your own time. Not only will you be making a positive change in your life, it’ll be for a good cause too.” Do it Your Way! In addition to a 65 Roses Team Challenge, people can also lend their support to Cystic Fibrosis Ireland’s 65 Roses Day by undertaking: A 6.5K Remembrance Walk – a lovely way to remember family and friends with CF who have sadly passed away A 65,000 Steps Challenge – that’s just under 10,000 steps per day for a week Or any 65-themed challenge – full details available at 65RosesDay.ie As Cystic Fibrosis Ireland cannot hold its annual collections due to COVID-19, it is asking for public support either by fundraising via a 65 Roses Challenge or that people donate online at 65RosesDay.ie. You can follow Cystic Fibrosis Ireland on Facebook at @CysticFibrosisIreland, and on Twitter and Instagram @cf_ireland. Hashtag is #65RosesDay

rinity team outlines ways to boost uptake, efficacy of vaccine among vulnerable group. Regular aerobic or moderate exercise in weeks and months prior to Covid-19 vaccination can help improve antibody responses post vaccination in older people, according to researchers at Trinity College Dublin. The recommendation is outlined in a report by scientists leading the on-going Irish Longitudinal Study on Ageing (Tilda). Adults aged 60 and older should consistently incorporate some form of exercise such as a brisk walk at least two to three times per week prior to vaccination, they conclude. As vaccination of the Irish population is rolled out, it is critically important that lessons from previous vaccination programmes among older adults are used to inform current efforts, their report says. Vaccine efficacy in older adults can be a challenge due to ageing effects on the immune system. As people age, ability to produce robust antibody responses following vaccination declines; they are less likely to generate long-term protection often required for full immunity to a virus. Communication Tilda researchers evaluated information on flu vaccine uptake and health behaviours which govern vaccine efficacy, ahead of rollout of the Covid-19 vaccine for older adults. Their report analyses data from Tilda participants between 2016 and 2019, outlining prevalence of flu vaccination and levels of physical activity among those who received the vaccine – notably evidence showing the positive effects of prolonged physical activity on vaccine efficacy. The report shows 65 per cent of participants accessed information via national radio channels; 43 per cent accessed information via national newspapers, and less than 7 per cent of older adults accessed public health information through government websites. “This is an important consideration when communicating messaging on the vaccine,” they underline. Other findings include: – 59 per cent of adults aged over 60 had an annual flu vaccination between 2016 and 2019; – More older people received the vaccine, 40 per cent aged 60-69 compared with 76 per cent aged 70 and older; Those aged 60-69 years are less likely to be vaccinated including those who

live in rural areas and those who are in employment; – 44 per cent of adults aged over 60 in Ireland do less than the recommended level of physical activity for cardiovascular health, for enhanced immunity and vaccination responsiveness; – Public health campaigns should target groups less likely to meet minimum recommended physical activity levels: ie women; adults aged 75+; individuals with a primary level of education or none and those who live in urban areas; – Covid-19 vaccine information should be communicated via trusted news sources where adults over 60 might access information. 30-minute walk Tilda’s principal investigator Prof Rose Anne Kenny said their findings provide strong evidence and positive guidelines for rolling out a successful vaccination programme targeting older adults. “Any action which will boost immunity and in particular the immune response to the SAR2CoV vaccine is very important. Moreover, Tilda’s report indicates the appropriate channels of communication to reach older adults with effective messaging since the start of the pandemic, a key element in promoting the uptake of vaccination in older adults,” she added.In addition to the usual benefits of physical activity like improved mood and wellbeing, evidence indicates being more active can help to boost vaccine specific antibody responses particularly among older adults, said TCD School of Medicine research fellow Dr Cillian McDowell. “Some activity is good, but more is better, and a good goal would be a 30-minute walk brisk enough to increase your breathing rate, done two to three times per week.” Dr Siobhán Kennelly of the HSE’s Social Care Division said maximising the impact of vaccine effectiveness in the context of the pandemic would be crucial to reducing susceptibility of older people. The Tilda findings were important and should be emphasised in communications targeted at these groups, she believed. “Free and accessible vaccination with high levels of publicity have influenced the significantly increased uptake of influenza vaccination in all people aged over 65 this winter,” she added. “This should continue be an important part of public health provision in future vaccination programmes.”

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Northwest Express February, 2021

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Northwest Express February, 2021

NEW PEUGEOT E-208 A DEVINE STATE OF SILENCE? I

By Breda Corrigan

n my opinion, the all-new Peugeot e208 is one of the most distinctive, and most attractive small electric vehicles (EV) on the market. Peugoet’s designers have gone to great lengths to ensure that the new 208 supermini (with petrol, diesel and fully-electric power options) is easily identifiable as a member of Peugeot’s revitalised and reinvented range. Sporty & Spacious The new e-208 feels like a surprisingly wide car inside, and there is also an ample amount of headroom for occupants. Up front, there are some neat storage solutions, including a handy storage area behind a glossy black fold down door. A 311-litre boot can be extended to an impressive 1,106litres when the rear seat backs are folded flat, while the car’s charging cables come in a neat Peugeotbranded carry bag. The e-208 features Peugeot’s intuitive iCockpit design, which places the steering wheel below the digital display instead of in front of it, thereby meaning that the driver’s eyes don’t have far to travel between the road and the display. Impressive Power & Easy Charging Options Producing 136bhp and 260Nm of torque, the 50kWh battery enables the e-208 to sprint from 0-100km/h in 8.1-seconds, on its way to a top speed of 150km/h (where permitted). Based on strict new WLTP (Worldwide Harmonized Light Vehicles Test Procedure) real-world driving range test procedures, the e-208 achieved a range of 340km’s on a full charge – potentially enough range for a week-long

commute for some drivers. The e208’s regenerative braking system (B mode) is essentially an eco mode which recoups some of the energy otherwise lost to braking, while enabling the car to slow right down by coming off the accelerator pedal. This energy is then fed back into the battery for an extended range, and is a system that works extremely well in practice. The e208 charges using a classic domestic plug with the standard cable supplied with the vehicle, or on a reinforced Green Up™ Legrand® plug for a reduced charging time.

However, you can charge the e-208 more quickly and safely with a 11kW Wallbox, with the complete charge taking just 5 hours. The car can be easily recharged on public stations too, with the thermal regulation of the battery allowing for an 80% charge in just 30 minutes from a 100kW charger. Trim Levels & Warranty With the new e-208 you get a choice of four well specified trim levels – Active, Allure, GT Line, and the flagship GT. The e-208 offers three driving modes – ‘eco’ with

autonomy optimised by adjusting certain settings, ‘normal’ with optimised comfort for daily use, and ‘sport’ for the priority of performance with maximum power and torque, with the modes easily changeable by way of a switch located adjacent to the transmission lever on the centre console. The new e-CMP electrified modular platform, which underpins the new Peugeot 208, was developed to incorporate a highvoltage battery with a large capacity of 50kWH, while preserving cabin space, and boot volume too. The battery is guaranteed for 8-years/160,000km (for 70% of its charge capacity), while all other components of the car are covered by Peugeot’s comprehensive 5-year/100,000km warranty for ultimate peace of mind motoring.

Test Car My test car was a Peugeot e-208 GT and was finished in head-turning Vertigo Blue metallic paint with a contrasting black roof and rear spoiler, gloss black wheel arch extensions, gloss black rear cluster connecting strip, gloss black B-pillar and dark tinted rear windows for maximum visual impact. Also standard on the range-topping GT model are 17” diamond cut two tone alloy wheels, ‘Piano’ access keys, LED daytime running lights, full LED 3D signature rear lights, full LED headlights with Smartbeam Assist, automatic lights & wipers, keyless entry & start, electric parking brake, Visio Park 180degree (rear view camera), front &

rear parking sensors, electric windows front & rear, SOS emergency & assistance function, alarm, active blind spot monitoring, ISOFIX child seat anchorage points, driver attention warning alert, speed limit recognition and recommendation, and multiple airbags, along with many more comfort, convenience, safety and infotainment features. On the road, the e-208 performed every task asked of it without fault, while the high quality – and refreshingly different – cabin of the car is a very pleasant place to be. The e-208’s road-holding ability is terrific, while its minimal body-roll through bends is to be admired.

Verdict & Pricing The new Peugeot e-208 is a pleasurable and smooth car to drive, with terrific acceleration from the immediate application of engine torque, while the silent engine provides a air of tranquility. Reduced maintenance and low energy costs ensure that the new e208 is a budget-friendly car to live with, while a VRT rebate of up to €5,000 and an SEAI Grant of up to €5,000 makes the new e-208 a financially sound proposition too. For buyers who want to charge the e-208 at their home there is an additional grant of €600 for home charging installation by the ESB. With pricing for the new e-208 starting at just €27,335 (after VRT rebate & SEAI grant), Peugeot’s seductive and emission-free electric supermini has what it takes to stand out from the ever-expanding EV crowd.

Northwest Express February, 2021

Ariel Motors

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Discoun t with th is Advert

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auTo Body rePair sligo Crash repair & repainting specialists Tel: 071-9167857 Mobile: 086-2670014 panelbeateroconnell23@gmail.com largan, Collooney, Co.sligo www.autobodyrepairsligo.com

Fast and it's efficient service We guarantee a response within 60 mins We repair approximately 90% of all vehicles attended at the roadside 24 hour call centre Phone: Letterkenny: 074-9139303 Donegal Town: 00353 074-97 40000 (Ballyshannon) Mobile: 086-2289494 Email:info@jdrecoveryservice.com Website: www.jdrecoveryservice.com

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• Car & TraCTor ParTs • BaTTeries & FilTers • eleCTriCal ParTs • lighTs & luBriCanTs Tubbernania, Ballintogher, Co. sligo Tel: 071-9164244 • Mob: 086-2572139

We offer a wide range of services including pre-nct testing, car repair, recovery and sales. We also have a spray shop for all your bodywork needs. We fix all types of motoring problems ranging from mechanical problems to electrical problems. We also sell high quality used cars at affordable prices. (See www.bundoranmotors.com or call us for details.)

naturalhealth 18

Northwest Express February, 2021 The information provided to you on this page is for educational purposes only. It is not a substitute for medical advice and it is important that you do not make medical decisions without first consulting your doctor or other healthcare professional.

How to Combat CoVID StreSS anD booSt Your mooD After a year of toxic stress ignited by so much fear and uncertainty, now is a good time to reset, pay attention to your mental health and develop some healthy ways to manage the pressures going forward. Brain science has led to some drug-free techniques that you can put to use right now. I am health psychologist who developed a method that harnesses our rip-roaring emotions to rapidly switch off stress and activate positive emotions instead. This technique from emotional brain training is not perfect for everyone, but it can help many people break free of stress when they get stuck on negative thoughts.

Why the Stress Response Is so Hard to Turn Off Three key things make it hard to turn off stress-activated negative emotions: • First, our genes make us worrywarts. Our hunter-gatherer ancestors survived by assuming every rustle in the grasses was a lurking hungry lion, not harmless birds hunting for seeds. We’re essentially programmed to be hyperaware of threats, and our brains rapidly launch stress chemicals and negative emotions in response. • Second, the chemical cascade of stress hormones in the brain associated with negative emotions impairs cognitive flexibility, goaldirected behaviour and self-control. • Third, our tendency to avoid dealing with negative emotions puts people in a perpetual cycle of ignoring unpleasant feelings, which amplifies stress and the risk of emotional health problems. Traditional approaches for coping with stress were based on cognitive-behavioural therapy, which focuses on modifying patterns of thinking and behaviour. It was developed before our modern understanding of stress overload. Researchers at New York University discovered a paradox: Although cognitive methods were effective in low-stress situations, they were less effective when dealing with the high stress of modern life. Emotional brain training works with these high-stress emotions in an effort to tame them, releasing negative emotions as the first of two steps in preventing stress overload. Step 1: Release Negative Emotions The only negative emotion in the brain that supports taking action

rather than avoidance and passivity is anger. Studies have shown that the suppression of anger is associated with depression and that suppressing anger doesn’t reduce the emotion. Healthy release of anger instead has been found to reduce other stress-related health risks. Our technique is to switch off stress overload by using a controlled burst of anger to help the brain exert better emotional control and allow emotions to flow rather than become chronic and toxic. After that first short burst, other feelings can flow, starting with sadness to grieve the loss of safety, then fear and regret, or what we would do differently next time. You can talk yourself through the

stages. To experiment with the process, use these simple phrases to express the negative feelings and release your stress: “I feel angry that …”; “I feel sad that …”; “I feel afraid that …”; and “I feel guilty that …”

were in the same positive state in the past can be spontaneously activated. Another is that the switch from negative to positive emotions quiets your sympathetic nervous system – which triggers the fight-or-flight response – and activates the parasympathetic Step 2. Express Positive Emotions system, which acts more like a After releasing negative emotions, brake on strong emotions. Here’s positive emotions can naturally what the whole stress relief process arise. Express these feelings using might look like like for me right the same approach: “I feel grateful now: that …”; “I feel happy that …”; “I • I feel angry that we’re all feel secure that …”; and “I feel isolated and I can’t see my new proud that …” grandson Henry. Your mindset can quickly change, a • I hate it that everything is so phenomenon that has many messed up! I HATE THAT!!! potential explanations. One • I feel sad that I am alone right explanation is that in positive now. states, your brain’s neural circuits • I feel afraid that this will never that storeBack memories from participant, when you Kevin end. Finn of KF Physio Former for Business

• I feel guilty that I am complaining! I am lucky to be alive and have shelter and love in my life. Then the positive: • I feel grateful that my daughterin-law sends me photos of Henry. • I feel happy that my husband and I laughed together this morning. • I feel secure that this will eventually pass. • I feel proud that I am doing the best I can to cope. After a daunting year, and with more challenges ahead in 2021, upgrading your approach to emotions can be a drug-free mood booster. Our COVID-19 fears need not consume us. We can outsmart the brain’s fear response and find moments that sparkle with promise.

naturalhealth

Northwest Express February, 2021

The information provided to you on this page is for educational purposes only. It is not a substitute for medical advice and it is important that you do not make medical decisions without first consulting your doctor or other healthcare professional.

WHAT IS A CALORIE DEFICIT O

- AND HOW DO YOU CALCULATE ONE FOR WEIGHT LOSS?

nce you decide you want to lose weight, it can be tricky to know what to do next. (Should you try keto or the DASH diet, for instance?) But no matter what kind of eating plan you follow, there’s one rule of weight loss that’s clutch: You have to create a calorie deficit, or when you expend more calories than you take in. Without it, you’re unlikely to lose weight. It sounds super simple, right? Well, there’s some detective work involved at first to figure out how many calories your body needs, followed by a little math to calculate what you need to take in to be in a deficit. And then, of course, you’ve got to figure out what that actually looks like in the food department to help you reach your goals. Of course, you’re not born knowing about calorie deficits, how to figure out yours, and what you need to do to put all this in action. Don't get overwhelmed, though: There are plenty of ways to approach this. Here’s everything you need to know. First, what is a calorie deficit? Some basics: A calorie is a measurement of energy. The calories in food supply your body with the energy you need to survive. When you eat food, it’s broken down by your body to release that energy to be used right away or stored for later, depending on what you need at that moment. Your body needs to take in a certain number of calories to maintain your weight, says Keri Gans, RD, author of The Small Change Diet. And, so, “a calorie deficit is when you consume fewer

calories than your body requires to stay at its current weight,” she explains. If you take in fewer calories than your body needs, your body will turn to the calories you have stored up to burn for energy. As a result, you’ll lose weight. Every person’s caloric needs and deficits are different and depend on a bunch of factors, like how much you exercise, your genes, your hormones, and your metabolism, says Sonya Angelone, RD, a spokeswoman for the Academy of Nutrition and Dietetics.

How much of a calorie deficit do you need to lose weight? It can be a little complicated to figure out your exact calorie deficit but, in general, it’s thought that shaving 500 calories from your daily intake should lead to one pound of weight loss per week. “The classic definition is based on the fact that one pound of fat contains 3,500 calories,” Angelone says. “If you eat 500 calories less than the amount you need to maintain your weight, you will lose one pound in a week.” If you want to lose two pounds a week, you might try a 1,000-calorie daily deficit. You just typically don’t want to cut any more calories than that. “Healthy weight loss is considered one to two pounds per week,” Gans notes. You don’t necessarily have to drop 500 calories a day from your diet to lose weight, though. “Any deficit will lead to weight loss,” Angelone says. “It will just take more time or less time, depending how great the deficit.” Creating a calorie deficit isn't a

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perfect science, though. Your metabolism’s speed is a factor, along with the type of calories you take in, Angelone says. (Some nutrients, like sugar, are used up more easily and quickly than those with fiber, she explains.) Your body also compensates for short-term calorie changes, temporarily raising your metabolism if you eat more for a few days, and lowering it if you eat less. How do I figure out my calorie deficit for weight loss? There are a lot of different ways to figure out your calorie deficit, and some are more accurate than others. There are different ways of calculating calorie needs, but Angelone says she usually uses the Harris-Benedict Equation, MifflinSt Jeor Equation, or Katch-McArdle Formula with clients. Here’s how to figure out your deficit in a few different situations. With your doctor or nutritionist Every practitioner has a slightly different approach. Angelone will take calculations based on body measurements like weight and height, along with exercise level. And Gans prefers a more low-key approach. “I try to leave math out of the equation and instead focus with my patient on making small changes that can naturally lead to weight loss,” she says. But some practitioners may even send you for metabolic testing, which measures how many calories you burn at rest (like when you’re sitting around), to try to get an accurate number.

With a formula There are several formulas out there to help you calculate your calorie needs, but a study published by the Journal of the Academy of Nutrition and Dietetics found that the Mifflin-St. Jeor equation is very accurate. That equation calculates your basal metabolic rate (BMR), which is the minimum number of calories your body burns at rest. For women, the Mifflin-St. Jeor equation is: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161. So, the BMR equation for, a 25year-old woman who is 5'4" and weighs 150 pounds would be this: BMR= (10 x 68) + (6.25 x163) - (5 x 25) -161 = 1,413 calories The Harris Benedict equation is often used for comparison. That equation is: BMR = 655.1 + (9.563 x weight in kg ) + (1.850 x height in cm) - ( 4.676 x age in years). For the same 150-pound woman, the BMR using the Harris Benedict equation would be: BMR= 655.1 + (9.563 x 68) + (1.850 x 163) - ( 4.676 x 25) = 1,490 calories The results are slightly different depending on which formula you

use. And, Angelone stresses, “this is still an estimate, since so many factors affect weight loss.”

With an online calculator Don’t feel like doing the math? There are plenty of online calculators that can help. The Institute of Health’s Body Weight Planner is a good one to try, Angelone says. It looks at your current weight and fitness level, along with your weight loss goals, and helps map out how many calories you need to take in to lose the weight over the period of time you specify. A nice perk: It also tells you how many calories to aim for once you reach your goal weight to help maintain it.

Okay, so now how do I actually achieve this calorie deficit? There are a few different ways you can go about creating a calorie deficit and, ideally, you’d factor in a combo of all of these changes:

• Do more strength training. Exercise in general can help burn more calories, but strength training helps to boost your body’s energy needs, increasing how many calories you burn at rest, Angelone says. Muscles “require calories or energy 24/7, so if you have more lean muscle mass, you will need more calories to

maintain weight. Thus, you won’t have to cut back on foods as much to create a deficit,” she says. • Reduce your carb intake. Your body converts most carbohydrates in your body to sugar, and those calories are always absorbed or stored in your body for later use, Angelone says. Cutting back on your carbs means your body will store less away for the future. • Add more protein, fiber, and healthy fat to your diet. “Build your meals with high-fiber foods, such as fruits and veggies, so you are still satisfied even though your entree size may be smaller than you are used to,” Gans says. Adding more fiber, protein, and healthy fat to your meals will “help you stay satisfied longer and help you eat less,” Angelone adds. •Stop eating after dinner. Angelone says this is usually “the best way” to get a deficit. “Most people have met their calorie needs by then, so eating after dinner or before bed just adds extra calories,” she says. • Keep a food journal. Yeah, you’ve heard it before, but it actually works. Writing down what you eat on a regular basis can be eye-opening, and can also help you plan where you can cut back. “Just monitor the amount eaten,” Angelone says. “Decrease it slightly from there to avoid getting too hungry, then overeating later.”

Northwest Express February, 2021

KEEP YOUR HOME WARM & COSY!

Northwest Express February, 2021

FREE CLASSIFIEDS

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Northwest Express February, 2021

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Northwest Express February, 2021

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We are a family run quarrying & plant hire business, offering quality products and services to customers for more than 50 years. Our Quarrying Products Include: • All types of crushed stone • Chippings suitable for driveways, garden beds, sizes to suit individual requirements. Building Stone • Sand and Gravel • Readymix Services.

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Email: kburns@btinernet.com

Suppliers & Installers of uPVC Windows & Doors Wide range of colours

Tel: 087-2443903 After 6pm Tel: 048-66386525

DOMESTIC & COMMERCIAL NATIONWIDE SERVICE E-MAIL:SALES@FOAMOX.IE TEL: 096 77735 • WWW.FOAMOX.IE

Northwest Express February, 2021

Enjoy better hearing with Bonavox Talk to Us and Find Out How You Can Hear Better Again!

• Often Mishear What Others are Saying? • Find it Diﬃcult Hearing on the Phone? • Is it Hard to Hear in Noisy Backgrounds? • Often Ask People to Repeat Themselves? • Providing 54 Years of Top Quality Service in the Hearing Industry • Remote Services Provided • Letter Provided to Travel to Medical Appointment During Lock Down

For a FREE HEARING CHECK call us FREE on

1800 480 888 Please quote ref: BXWP03

www.bonavox.ie

“I was fortunate to be passing a chemist shop in my home town and decided to make an appointment with the audiologist. I had a test with another provider about six months prior who recommended hearing aids costing €4,200 as it turned would not have benefited me in any way. I was keen to have a second opinion as to the cause of severe hearing loss on one side and wanted to be sure it wasn’t just age related - I’m in my 60’s. Mrs. Ann Marie Kelly’s knowledge and expertise identified a possible serious medical condition and strongly suggested referral to ENT specialist, who in turn referred me to Beaumont Hospital in Dublin where I’m having on-going care. I was very impressed with Mrs. Kelly calm patient manner and her ability to explain everything without being alarmist. Definitely shows an interest and dedication in her work not seen everyday” - AC, Mayo

Clinics also available at: Castlerea at Maloney and Keady Opticians, and in Roscommon at Hynes pharmacy.