RTÉ Guide Healthy Living Spring 2020

Healthy ealthy Living

SPRING 2020

Walking to wellness

Put one foot in front of the other!

Jacqui

Hurley

How her kids got her back on the road to a healthy lifestyle

Eat healthy Recipes for a better life

Get away from it all

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09/01/2020 15:25

Healthy Living

10 HOLLY WHITE

The lifestyle author and blogger tells Janice Butler how difficult she found changing to a vegan diet, but why she is convinced it is absolutely worth doing

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JACQUI HURLEY The sports journalist recently competed in Ireland’s Fittest Family for charity, but as she tells Andrea Byrne, having

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children was the spur for her to return to the healthy sporty ways of her youth

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DIRTY VEGAN

DAVID GILLICK

Formerly of Dirty Sanchez, Matt Pritchard is now an enthusiastic

The healthy living and eating advocate shares some recipes that will help you get your healthy eating aspirations back on track

Nature’s own work-out – walking is a great way to improve your physical and mental well-being.

We suggest some easy to more difficult walks that will blow the cobwebs away

vegan, out to show that a plant-based diet can be just as tasty and satisfying as a meat one

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WALK IT OFF!

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ESCAPE IT ALL

Everyone needs some time away from the daily grind now and then, for an hour, a day, a weekend or even a week. Aoife O’Regan rounds up some of the blissful spots to help you wind down

The podcast is an ever more popular way for

both celebrities and noncelebrities to talk about

MID-TERM MOTIVATORS

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what’s troubling them in a stress-filled world

The February mid-term is almost here, but

as ever, the weather at this time of the year is unpredictable. Check out some of the

activities for kids around the country, most of which are weatherproof!

Managing editor: Catherine Lee Editor: Stephen Meyler Design: Luisa Kenny Pre-press: David Mahon Advertising sales: Karen Foster (contact 01-208 2880) Published by RTÉ Commercial Enterprises DAC 2020

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Cover story

Living her

best life As one of the country’s bestknown sports journalists Jacqui Hurley’s daily exposure to some of the fittest people around has made her all too aware of just how important an active lifestyle is for health.

She talks to Andrea Byrne

T

hese days, Jacqui Hurley’s career is all about sport. She is the co-presenter of Sunday Sport on RTÉ Radio 1 and regularly presents the sports news on RTÉ TV. But before Jacqui turned her attention to a career in media, she competed at a high level at both basketball and camogie. She lives in Dublin with her husband Shane and their two young children, Luke, (5) and Lily (2). Here she talks to us about setting a good example for her children, and why golf has become part of her weekly routine.

You recently took part in Ireland’s Fittest Family, did you enjoy the experience?

‘Enjoy’ is a very strong word [laughing]. It was more like enduring it than anything else. When they asked me to do it, I thought, ‘This might be a bit of craic. Then we went down and saw the course; I thought, ‘Sweet Jesus!’ It was horrendous. I was so wrecked after that bog!

To be honest, I wasn’t that fit in the summer. I am much fitter now. I had a very mental summer and I wasn’t training as much as I usually would.

Signing up for that was a bad idea, although the irony of doing a show like that when you’re not fit is that it gave me the kick in the arse that I needed to go and get fit. Since then, I have lost about a stone, so overall, I would say the experience was positive because of that.

Your family acquitted yourselves well, finishing in a very respectable second place behind the Olympians Rob and Marian Heffernan and their children…

When you’re up against Olympians you kind of

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have to take it with a pinch of salt. We’d be good friends with the Heffernans, so when we rocked up and saw them there, we were like, ‘Ah jaysus, we haven’t a hope!’ My husband was a bit worried; he is ridiculously competitive. He was worried he’d embarrass himself. If you saw the effing and blinding that was going on off camera we could have come off a lot worse.

We were watching it at home with our kids, and when the Go-pro footage came up – nobody looks good from that angle – my son Luke said, ‘Mum what is wrong with your face?’

Did you make any New Year resolutions this year?

At the start of every year, my husband Shane makes us write down three goals. I try and identify what are the three most important things from what I want in my career, life and health and wellness. It has worked well for us.

So, a personal goal, a work goal and a fitness goal: this year, I am going to the Olympics, that is the work one. Fitness goal – I am keeping with what I am doing. I’m in a good routine.

Personal one – we are looking to renovate our house, so I’ll be getting into the headspace so that we make the right decisions about that.

Shane always says, if you’re going to commit something to paper, it needs to be something that you’re going to follow through on.

A quick snoop of your Instagram would suggest that you’ve recently taken up golf?

I absolutely love it. I was kind of getting invited to golf outings, but I never accepted the invitations because I was afraid of making a show of myself. I made a promise to myself that in 2019 I would take it up. So I took it up. Loved it. I play golf every Wednesday. As a couple there are very few things you can do together that doesn’t involve overindulging: dinner, drinking, but we play golf together. I like the handicap system. I’m playing off 20 now.

And you go to the gym regularly…

Yes, I joined Origin gym up in Sandymount ’cause I wanted some weights exercise. I really like it and it suits my lifestyle.

Are you also playing basketball again?

Yes, I went back to it last year. I really missed it. It’s special when you get back into a team environment with girls you played with for years. It’s so much more enjoyable now. I am just doing it for me. I am not trying to play international teams any more.

Variety is great. If I was only in the gym doing the same thing, I’d go out of my mind. I am probably the happiest I have been in a couple of years in terms of health and well-being.

Tell us about your eating habits?

We eat a lot better since we had kids. I was very

conscious there are so many jars of food for kids out there and you don’t really know what is in them. So we went off and retrained ourselves to cook everything from scratch.

It might take an extra half an hour but I know everything Ireland’s fittest family: Jacqui took part in the celebrity that is going into dinner. Shane edition of the 2019 series, with her husband Shane, is a really good cook so we her cousin Eoin and her husband’s cousin David. Their share it a lot at home. chosen Charity was: CRY – Cardiac Risk in the Young We try to be good, most of time. There are times when you Is it important to show your children the fall off the wagon, but I think physical and mental benefits of exercise? it’s about balance and trying to be good when Hugely important. When children are born into you can. You need to be able to treat yourself a household, they follow their parents’ habits, too. If I go out for dinner and drinks with my whatever they are. I think the fact that both of mates, I’m not watching what I am eating and drinking. I use my Fitness Pal app and I try to us are really into sport means they see Mammy log what I am eating. I don’t do it all the time but and Daddy both going out to matches. I want I like to have an idea. If you know something is them to be part of that. If they want it – that working for you, it gives you the motivation to is their choice – but I do hope they will be keep going. involved in sport, because I see the benefits.

Even if it’s not team sport or competitive sport, As a family do you take many vitamins or just that they can walk to school. Luke loves supplements? scooting or cycling to school and Lily is mad for Yes. Again, all very new. I would have done a lot the outdoors and running around. when I was very involved in sport, but when I stopped, those habits kind of fell away for me.

Given the importance of self-care, what do The past year I have gone back onto vitamin D you do for yourself? tablets, fish oil and supplements. I take about I use the golf. I’ve always said that that is my day. four or five different things a day. Protein shakes, It’s me being kind to myself. It’s about trying to extra fruit and veg, Udo’s oil. do what it is that makes you happy. For me, it’s Are you good at managing stress?

Day to day, we’re good at managing stress. If there are high pressure points in work, Shane and I are really good at giving each other a bit of space to work through it. I have always felt that exercise helps with that. I hate running but I understand its value, so if I am feeling stressed, I try and do something positive, even if it’s just getting out for ten minutes. You will feel better after it.

also about sitting down with friends catching up, playing golf, exercising; that to me is looking after myself. Going to a match with Shane, that is also me being kind to myself.

You’ve spoken in the past about having ‘Mammy guilt’ – does that present itself as stress for you?

It is something that is always at the back of your mind. You’re always asking yourself is this the right thing? The way we have always balanced it out in our heads is: Am I doing a job that I love? Yes. Is it worth it? Yes. Maybe I am not there for everything, but I am there a lot. I work every Sunday but now that I have balanced my schedule, I am around a lot more. On Saturdays, Luke does GAA, and I am involved in the coaching. I get to spend a lot of time with him at that. I drop him to school every single day, which is lovely. I don’t have to do that, as we have a child minder who comes to the house, but I make sure I do it, because I want to. Once the weather gets better, we run to school or he scoots. I love that time with him.

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Healthy Living

sweet

Short

&

We may dream of months away from it all at a tropical spa resort, but if that’s not quite on the cards, there are plenty of spots around the country to give you a luxury well-being break for a day, weekend or even a week.

Aoife O’Regan picks some of her favourites

Weekend & multi-day experiences

Burren Yoga & Meditation Centre, Kinvara, Co Galway What: March Mindfulness and Yoga Bootcamp, March 27 to 29, Price: from €320, burrenyoga.com Located in the midst of the stunning natural beauty of The Burren on the Galway/Clare border, Burren Yoga offers yoga and mindfulness meditation as well as a range of outdoor activities such as walking, surfing, kayaking or simply strolls by the sea. Learn new yoga and mindfulness practices to energise the body and focus the mind along with guided outings and healthy vegetarian food.

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The Courtyard Yoga Retreat, Coolattin, Co Wicklow What: Yoga, Meditation and Sound Bath, April 24 to 26, from €430 (twin room), thecourtyardyogaretreats.ie The Courtyard is a family-run holistic hub located in the Wicklow countryside, offering a fun learning environment and fresh and nutritious

homemade vegan food as well as yoga, meditation and relaxation classes.

Guests can enjoy a refreshing country walk or relax by the roaring open fire between classes. This retreat focuses on a combination of yoga, meditation, breathing techniques, Qi-gong movement (an ancient Chinese exercise and healing technique) and sound baths.

Atlantic Lodge, Louisburgh, Co Mayo What: Not Just Yoga Retreat – yoga, workshops, healthy eating and watersports, February 23 to 28, from €450 (double private bedroom with en suite), bigstyle.ie/yoga Enjoy a week of healthy living and salt water adventure on the Wild Atlantic Coast. This is a retreat for anyone seeking a little headspace, fresh air and inspiration after the madness of the holiday season. Maybe you’re looking to pause and take stock before diving headfirst into the rest of 2020, or perhaps you’re overdue some time off to dedicate to yourself! The week will bring together the best of yoga, outdoors adventure and cosy vibes at BigStyle’s beautiful lodge on the Atlantic coast. The yoga classes will be tailored for all levels, from complete beginners to full-on gurus!

Lake Isle Retreats, Derrylin, Co Fermanagh What: Spiritual Warrior Retreat (live like a monk for a weekend!), Jan 31 to Feb 2, from €160, lakeisleretreats.com Lake Isle Retreats began life on Inish Rath Island in the Krishna temple during the 1990s, and is now in a modern house about 300 metres across from the island, providing a rejuvenating space for people to get away and recharge. For this retreat, guests live the daily life of a monk, with practices such as silent meditation, yoga, talks on ancient texts and philosophy, mindful walks, music, chanting and frequent visits to the temple on Inish Rath by boat.

Dzogchen Beara Buddhist Meditation Centre, Allihies, Co Cork What: Loving Kindness Week, February 8 to 15, €430, dzogchenbeara.org Surely one of the most picturesque locations in the country, Dzogchen Beara is a Tibetan Buddhist retreat centre overlooking the sea on the wild and beautiful Beara peninsula in County Cork. During this seven-day retreat, guests will enter deeply into the gentle yet powerful practice of Loving Kindness. No prior experience of meditation is needed for this one.

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Healthy Living

One-day experiences

The Shelbourne Hotel, Dublin 2 What: The Mindful Hour at the Spa, from €39, theshelbourne.com If you are searching for a little gentle metime, there is no more cosy and cocooning experience than spending an hour relaxing in the tranquil sanctuary of The Spa at The Shelbourne. The Mindful Hour is 60 minutes of total relaxation with access to the pool, sauna and steam room at The Spa, followed by some time spent unwinding in the elegant surroundings of the relaxation room with a refreshing glass of champagne. The Mindful Hour is a lovely way to take time out for yourself, and is available Monday to Tuesday from 5pm-7pm and Wednesday to Friday evenings from 5pm-8pm for €39.

Eden One, Shelbourne Road, Dublin 4 What: An Oasis of Calm at Eden Elements – Full Day Spa Experience, €290, edenone.ie.

Package includes: Natura Bissé Diamond Cocoon Facial Experience (60 minutes); Natura Bissé Diamond Rose Body Ritual (90 minutes); Lunch in the Members Lounge; Access to the exquisite Eden Elements Spa facilities. An oasis of calm in the city, this is the perfect urban retreat. Total rejuvenation, includes smoothing and nourishing body exfoliation, followed by a regenerating massage. The luxurious Diamond Cocoon Facial Experience will brighten and balance the tone of the skin, leaving you with a radiant glow. The perfect package to recover your skin’s natural suppleness and restore your overall well-being. This package will be sure to instantly shake the stresses of everyday life.

Carton House Spa & Wellness, Carton Demesne, Maynooth, Co Kildare What: Mama To Be Day Spa Package, Monday to Friday, excluding bank holiday weekends. €135, cartonhouse.com This spring, Carton House Spa & Wellness are welcoming mums-to-be for a pre-baby pampering experience from head to toe, with their Mama To Be spa package which includes a 55-minute pregnancy massage followed by a 55-minute Margaret Dabbs supreme pedicure. A deeply nurturing massage designed for this special time, aches and tensions are soothed away with oil blends to condition and rejuvenate body tone while also nourishing areas where the skin is most stretched. Followed by a pedicure like no other using Margaret Dabbs products and techniques which combine exfoliation, emu oils and nail and cuticle work to leave feet feeling soft and renewed.

Finish with a CND Vinylux polish of your choice. Enhance the relaxing benefits of this treatment with a swim in the pool or a time-out in the relaxation room.

Overnight bed & breakfast rates midweek are also available from €194 per night, based on two people sharing.

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The Cliffs of Moher Retreat, Co Clare Away for a Day, €125, cliffsofmoherretreat.com Enjoy a break that will fill you with energy and leave you feeling brand new and ready to take on the world. Welcome to the Cliffs of Moher Retreat: give them your precious time and when you leave you will feel better than when you arrived. This luxury retreat venue is set against the backdrop of the Atlantic Ocean, the Cliffs of Moher and the beautiful countryside of Co Clare, with a variety of deep healing retreats helping you to take back control of your health.

The state of the art studio has amazing views and contemporary vegetarian cuisine grown on site in an organic garden, providing all the ingredients to make the perfect retreat. The luxurious Away for a Day retreat includes two yoga classes, meditation, delicious food, use of the new wellness lounge, outdoor cedar hot tub with views of the ocean and glass-fronted sauna. Next retreat March 1 Dublin Buddhist Centre, Joyce Street, Dublin 1 Introduction to Meditation Day, February 8, €75 waged, €35 unwaged, dublinbuddhistcentre.org The Dublin Buddhist Centre (DBC) is a place where friends from the Buddhist community get together to learn about and practise Buddhism, meditation and yoga, and to introduce these practices to newcomers. Many of those who come to the DBC are Buddhists; others don’t identify themselves in this way.

All are welcome to come and benefit. This is a day retreat introducing mindfulness and loving-kindness meditation practices.

Harvest Moon, Dublin City Centre, Baggot Street Lower, Dublin 2 Flotation Therapy, year round, €60 for one session, €150 for a bundle of five sessions, harvestmoon.ie Getting rid of all sensory input allows the ‘constantlymake-sure-you’re-not-dying’ part of your brain to chill out for a time, allowing the creative, relaxed part of your brain to come out and play. Without the constant pressure of analysing the world around you, your body lowers its levels of cortisol, the main stress hormone and your brain also releases more endorphins, the neurotransmitters of happiness!

Not having to fight gravity lets your muscles, joints and bones take a well-deserved break. Your body suddenly has loads of extra resources, which it gets to focus on things like healing and resting. Unlike lying on a mattress, lying in water allows blood to flow freely throughout your body. About 40 minutes into your float, your brain stops producing its normal Alpha waves and starts churning out Theta waves. These are responsible for that ‘between-waking-and-sleeping’ state, which only lasts for a few sparse moments in your bed, but you can achieve a prolonged Theta state in the tank, a state of consciousness that is usually only seen in children and people who have spent years practicing meditation.

Voya Seaweed Baths, Strandhill, Co Sligo Seaweed baths, all year round, €30 for 50 minute single bath & steam for one; €60 for 50 minute twin room & steam for two, €65 for 50 minute deluxe twin room & steam for two, voyaseaweedbaths.com The simplest and purest of organic treatment processes, detoxifying seaweed baths use the natural power of-handharvested seaweed to deeply moisturise your skin, increase circulation and promote healing. An initial (optional) steam treatment will open your pores to the beneficial nutrients of seaweed. Following this, you will immerse in a bath of seaweed, hand-harvested from the unspoilt Atlantic coast. This treatment will relax the muscles, plump up and add definition to your skin and support skin regeneration and renewal while combating the effects of aging.

Fota Island Resort, Cork Simplici-Tea – 1 x treatment, spa access plus afternoon tea, all year round, from €85pp, fotaisland.ie Customise your Simplici-Tea experience by selecting one or two 25 minute treatments to suit your individual needs, combined with a thermal and hydrotherapy experience. Complete your luxury afternoon getaway with afternoon tea in The Amber Lounge.

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Interview

Holly’s road to health H

olly White has had many guises; you may remember her as Becks from the surprise hit Dan and Becks back in 2007. Since then, she’s made a name as a fashion and lifestyle blogger and in recent times she’s moved into the world of food writing, focusing on vegan recipes with her bestselling cookbook Vegan-ish. Holly turned to a plantbased diet five years ago when it was weighing on her mind that she wanted to do her bit for the planet. It wasn’t an easy transition for her and here she shares the struggles she had when she decided to live a vegan lifestyle but also why it’s all been worth it.

What made you decide to be vegan?

It was for environmental reasons. I loved the idea of being able to make a change daily that over the course of a lifetime would make a significant difference. For me, it’s really about everyone doing a few simple, small changes rather than expecting people to live these perfect lifestyles. I got really excited about doing simple things like using a keep cup or a bamboo toothbrush instead of a plastic one. They’re simple swaps that are easy to make.

Have you always been health conscious?

I was always interested in food and eating well but I ate a typical Irish diet. On a Sunday, I might have had a fry and as a family we would have had a lot of Sunday roasts. Going out to dinner, I would have had a steak or a burger. So I come at this with the perspective of 30 years of knowing what non-vegan food is like and its flavours. For the first six months, I ate fish only, especially in social circumstances and then gave that up.

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Photo by Sean Macnamee

You’re involved with the Thrive lifestyle and wellness Festival in February – what are you hoping to do there?

I’ve been vegan for five years now so I think my key message is to elevate people’s perception of vegan food.

For me, it’s a win-win choice to make, whether people decide to dip a toe into it with a meat-free Monday or if they want to embrace it a little bit more, I think people worry, practically, if they are going to be starving. I love trying to break it down for people as much as possible so at Thrive I’ll be demonstrating things that are really simple, like 15-minute dinners that you can then take in your tupperware the next day. I keep it as simple as possible but equally full of flavour.

Did you find it hard to adopt a vegan diet?

Honestly, it was, there’s no denying it. It’s socially very difficult and it can feel very awkward when you’re out for a meal with friends. You worry about not being included in things. You have to learn to manage when you’re travelling or when you’re going to a dinner party at a friend’s house. These are the things that, through my book and my blog, I try and address for people. You’re better off going into it thinking it’s going to be hard because if you think you can just pop into any corner shop or bakery and get something, you’re going to be disappointed.

What is the key thing with cooking vegan meals?

The key thing is to focus on flavour. We all enjoy really tasty food. No one in my family or circle of friends would identify as vegan, but I’ve

cooked meals for them countless times and they think it’s delicious because the flavours are there.

What advice would you give someone who is thinking of becoming vegan?

I would say that you have to take responsibility for it – you have to learn to cook the food yourself, especially in a family scenario if one child decides to be vegan, they can’t expect their parents to cook separate meals so I would say to them to try and cook their own recipes. If it’s your decision, then take responsibility for it, do your own shopping and have two or three recipes that you can do easily.  Holly White will be appearing at Thrive Festival, Ireland’s dynamic fitness & well-being event, in the Convention Centre Dublin on February 29 & March 1

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Photo by Sean Macnamee

INTERVIEW

Lentil bolognese

Holly says: “I allow 100g of pasta per person. Fusilli works so well also as it almost grips the sauce” SERVES 4 INGREDIENTS 100g of cashews, soaked for at least 4 hours.

2 tins of chopped tomatoes 2 onions, finely chopped (150g) 200g of mushrooms, finely chopped 2 red peppers, finely sliced (100g) 2 tablespoons tomato purée 2 pressed clove of garlic 1 stock cube dissolved in 200ml hot water 1 tablespoon of miso paste 2 tablespoons nutritional yeast ½ teaspoon of dried oregano Olive oil Crushed black pepper Sea salt Fresh basil 1 x 400g can of black or green lentils, drained and rinsed or 150g dried lentils cooked METHOD Fry the onions, garlic, red peppers and mushrooms and herbs, until soft. Add in the tomato puree and fry for a further minute.

Blend the nutritional yeast, cashews, miso, salt and pepper until a smooth sauce is formed. Use some of the stock to help it blend.

Add your lentils to the pan and cover with the remaining stock and stir in the creamy miso mixture and the tinned tomatoes.

Allow it to simmer for 15-20 minutes with the lid off to thicken stirring occasionally. Break down some of the lentils with the back of a wooden spoon to create a softer texture. Top with fresh basil, salt pepper and olive oil.

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Raw walnut brownies

Holly says: “I really love the texture of these.

They’re literally like fudge and so easy to assemble” INGREDIENTS 220g walnuts 150g almonds 440g pitted medjool dates – if these are dry, pour boiling water over them for 10 minutes and drain before blending to soften them.

90g cacao powder ½ teaspoon of nutmeg ½ teaspoon cinnamon 1 teaspoon vanilla extract 2 tablespoons of cacao nibs- save some for the topping.

A pinch of sea salt 120g toasted buckwheat groats – optional but they add a great crunch – save some for the topping.

METHOD If you’re using the buckwheat groats, lightly toast them on a dry pan over a medium high heat, agitating the pan regularly to ensure they toast evenly. They will go a little golden after about 5-6 minutes. Remove from heat and allow to cool.

Simply place all the ingredients into a food processor and blend well. You may need to scrape down the sides a few times. If the mixture is not coming together feel free to add in a tiny bit of water from the soaked dates, a tablespoon at a time. It will take about 8-10 minutes to come together to form a smooth paste.

Press into a lightly greased 9” tray. Add a final sprinkle of cacao nibs and buckwheat and place in the fridge to set for 2 hours. Store in an airtight container in the fridge for up to a week.

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RECIPES

Citrus chicken salad jar

David says: “This is the perfect work lunch – you can easily double the quantities to make several” INGREDIENTS 3 tbsp low-fat vinaigrette 1 tbsp yellow spice paste (see below) Juice of a lemon Juice of 1 clementine 1 carrot, chopped into 2cm cubes 1 stalk of celery, sliced into 2cm pieces 120g cooked green lentils 50g whole almonds, toasted and roughly chopped 80g shredded chicken 2 spring onions, chopped 1 tbsp golden raisins 100g spinach leaves Fresh coriander leaves METHOD Mix the salad dressing with the spice paste and the lemon and clementine juices and pour into a jar. Add the carrot, celery and lentils.

Add the almonds and layer on the shredded chicken, spring onions and raisins Add the spinach leaves and top with a handful of coriander. Screw the lid onto the salad jar and store in the fridge for up to 5 days. To serve, turn the salad out into a large bowl or plate.

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The Gillick

method Since he retired from professional sports, athlete David Gillick has turned his attention to healthy eating and delivering the nutrition we need while still enjoying delicious food. Here he shares some recipes from his book Back on Track

Yellow & red spice paste

David says: “These pastes are similar, for the red one, replace the turmeric with paprika and add 150g sundried tomatoes” INGREDIENTS 1 whole bulb of garlic 4 tbsp cumin seeds 6 tbsp coriander seeds 2 tsp black peppercorns 2 tsp ground turmeric 2 tsp ground cinnamon 2 tsp dried chilli flakes 2 tsp sea salt 6cm fresh root ginger, peeled 100ml organic cider vinegar 2 tbsp ground chia seeds 2 tbsp light olive oil 12

METHOD

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Pre-heat oven to 150°C. Pop the whole bulb of garlic into the oven and cook

for 45 minutes. Remove, and leave to cool. You can also use a pre-roasted bulb. Put the cumin, coriander seeds and peppercorns into a dry frying pan over a medium heat. Cook for about three minutes, stirring often, until the seeds turn golden. Tip into the bowl of a mini blender. Cut the roasted bulb of garlic in half through its equator then squeeze the cooked garlic into the blender too. Add the rest of the ingredients, except the oil, and blend to a smooth paste. Spoon the paste into a jar, top with oil, seal with a lid and store in the fridge for up to 2 weeks.

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RECIPES

Sheet pan steak fajitas

David says: “Sheet pan dinners are a godsend – everything goes on a baking sheet or roasting tray and you don’t need to prepare any sides. They are one-sheet tasty wonders that could feed the whole family with minimal washing up afterwards” Serves 2 INGREDIENTS 1 tbsp red spice paste (see opposite page) 1 tsp chilli flakes 1 tsp ground cumin Juice of 1 lime 250g skirt steak 1 red onion, peeled and sliced 1 red pepper, de-seeded and cut into 1 cm strips 1 yellow pepper, de-seeded and cut into 1cm strips A handful of fresh coriander 2 seeded flatbreads or wholemeal tortillas Crème fraîche or Greek yoghurt to serve METHOD In a bowl, combine the spice paste, chilli, cumin and half the lime juice. Slice the steak against the grain into 2cm strips and marinate in the mixture for at least 20 minutes, but 2 hours if possible.

Pre-heat the oven to 190°C. Pop a baking sheet in the oven to warm. Add the onions and peppers to the steak mix.

Pour onto a heated baking sheet and bake for 12-14 minutes. Serve on seeded flatbreads or tortillas with crème fraîche and the remaining lime juice.

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Recipes taken from Back on Track by David Gillick (Gill Books)

Dairy-free ice-cream sundaes

David says: “An adaptable sweet treat enjoyed by adults as much as kids. You can play around with the toppings – I’ve added some suggestions” INGREDIENTS 6 very ripe bananas, peeled and cut into bite-sized pieces

METHOD Put the banana pieces in an airtight container and freeze for at least 2 hours but ideally overnight.

In a food processor blitz the frozen banana pieces. Don’t worry if it looks crumbly at first, keep blending!

Scrape down the food processor, and blend again until completely smooth.

Transfer to an airtight container and freeze for 2 hours. Pop the ‘ice-cream’ into glass tumblers and drizzle over fruit compôte slightly warmed chochazelnut butter or maple syrup. Then add fresh fruit of choice, and a dollop of whipped coconut cream.

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RECIPES

Dirty up your vegan options

F

ormer member of Welsh stunt show Dirty Sanchez and host of the BBC’s first ever vegan cookery series, Dirty Vegan, Matt Pritchard’s take on a plant-based diet is very different from the sometimes few leaves in a bowl images of Instagram-friendly vegans. Here, he shares some recipes from his book, Dirty Vegan

Vegan Irish stew to get down you

Matt says: “I look at Dublin as my second home, as my fiancée of nine years lives there and I’ve been back and forth for all that time.

I love Ireland, the people and their food-andpub culture. One of my fave places to go is Johnnie Fox’s pub, which must be one of Ireland’s highest pubs, as it is way up in the Dublin mountains. It can be a bit touristy, but if you visit during the day it’s very peaceful; I usually sit and have a Guinness with my dog Lemmy, but I enjoy this stew with a tot of Irish whiskey instead, as there’s already nearly a pint of the black stuff in it!”

INGREDIENTS 1 tablespoon olive oil 1 onion, finely chopped 2 garlic cloves, finely chopped 4 celery sticks, finely chopped 300g mushrooms, sliced 1 tablespoon tomato purée 3 medium potatoes, finely chopped 2 parsnips, finely chopped 2 carrots, finely chopped ½ swede, finely chopped 440ml can of Guinness, or other Irish stout 500ml vegetable stock 1 tablespoon dried rosemary 1 tablespoon dried thyme 1 tablespoon cornflour Salt and pepper METHOD Heat the oil in a large saucepan over a medium heat, add the onion and garlic and cook until soft but not coloured. Add the celery, mushrooms and tomato purée and cook until they, too, are soft, then add all the remaining vegetables and mix.

Pour in the Guinness and stock along with the rosemary and thyme and leave to simmer for 1 hour, until all the veg are tender.

Mix the cornflour in a small bowl with a little water to make a loose paste and add to the mixture, then simmer for a while to allow the stew to thicken. Season with salt and pepper to taste. You won’t need anything on the side with this: everything you need is there!

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RECIPES

Winter root Caesar salad

METHOD Pre-heat the oven to 200°C (Gas Mark 6). Place the carrots and parsnips in a large roasting tray with the shallots. Oil and season them all well and roast for 25-30 minutes, until tender.

Set aside to cool slightly.

Meanwhile, place the bread pieces on a baking sheet and mix with 2 tablespoons of oil and a good pinch of salt, turning them well. Pop them in the oven alongside the carrots for 12-15 minutes, turning once or twice, until golden and crisp.

To make the dressing, place all the ingredients in a food processor. Blend until smooth, stopping to scrape down the sides every so often. It should be thick with the consistency of yogurt. Taste and tweak the seasoning.

Heat a few tablespoons of oil in a small frying pan. Fry the capers for 2-3 minutes, until they start to open and turn crisp at the edges. Remove to a piece of kitchen paper to soak up the oil and leave to cool.

Place the kale in a mixing bowl with a pinch of salt and a small dash of oil. Massage the leaves for a few minutes by scrunching them with your hands; this works the salt into the leaves and helps to tenderise them. Add the radicchio to the kale along with the parsnips, carrots, shallots, croutons and 2 tablespoons of the dressing. Mix well and divide between 2 plates. Spoon over the rest of the dressing and garnish with the crispy capers.

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Matt says: “A proper tasty salad. Both kale and radicchio leaves are bitter, so the dressing needs to be strong: creamy, garlicky and sharp all at the same time” SERVES 2

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INGREDIENTS 400g parsnips, cut into chunky batons 400g carrots, cut into chunky batons 4 shallots, cut into wedges olive oil 2 thick slices of sourdough bread, crusts removed and bread torn into bite-sized pieces 1 tablespoon capers in brine, drained 150g curly kale, stalks removed, leaves torn into bite-sized pieces Handful of radicchio or chicory leaves Salt and pepper For the dressing 50g blanched almonds, soaked in water overnight, then drained 1 garlic clove, finely grated ½ tablespoon Dijon mustard 1 tablespoon brine from the caper jar 2 tablespoons lemon juice 2 tablespoons nutritional yeast flakes 2 tablespoons olive oil 3 tablespoons boiling water

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SERVES 4 150g broccoli, broken into florets 150g French beans Handful of frozen peas 500g pasta 400g cashew nuts, soaked overnight 100g silken tofu 2 teaspoons liquid smoke 1 garlic clove 5 tablespoons nutritional yeast 1 tablespoon smoked paprika 1 teaspoon celery salt Pepper 400ml unsweetened oat milk

Taken from Dirty Vegan Another Bite by Matt Pritchard (Mitchell Beazley, £20)

METHOD Bring a saucepan of water to the boil. Tip in the broccoli florets and French beans and cook for 2-3 minutes, dropping in the peas for the final 30 seconds (you want the peas to just defrost and warm through, so they are still bright green and sweet). Drain all the green veg.

Cook the pasta in boiling water according to the packet instructions (different pastas take different lengths of time to cook through). Drain.

Meanwhile, get a food processor or (ideally) a powerful blender and add the drained cashews, tofu, liquid smoke, garlic, nutritional yeast, smoked paprika and celery salt, then season generously with black pepper. Pulse a few times until broken down. Slowly add the oat milk and keep blending until you get a creamy texture.

Mix the smokey cream, pasta and green veg together in a saucepan over a medium heat until piping hot all the way through.

Wait for it to go down, then jump on yer bike and pedal up a steep hill…

1 Smokey-sheezy-garlicky pasta to make you faster!

Matt says: “Carb up, because the last ride’s the fast ride! If you want to swim/bike/run fast, then you’d better have the carbs to fuel that machine of yours called the human body, which this recipe provides, plus the tofu gives you the protein you need to repair your muscles. It not only tastes banging, it’s the perfect fuel for training or racing, so get it down you the night before you need it”

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1/15/2020 12:00:50 PM

Healthy Living

It may be wet and windy outside, but as the old wisdom goes, there’s no such thing as bad weather, just bad clothing. Why not try out the most natural form of exercise and check out the wintry beauty of some beautiful landscapes?

Walk off your worries Ardmore Cliff Walk, Co Waterford

This is an easy 1½ hour walk with spectacular coastal views. Starting from the Cliff House Hotel, continue past an early Christian Church and Well of St Declan along the winding path around dramatic Ardmore Head, where the wreck of a ship, which foundered in 1988 can still be seen. There are also the ruins of St Declan’s monastery nearby, with its impressive round tower and cathedral.

Caherconree Mountain and Fort Walk, Dingle (7½/3.5hrs)

The historic trail to Caherconree Stone Fort and Mountain is a moderate 6km (3hr) return trip to the summit, a 4km (2hr) return trip to the fort or a 7.0km (3.5 hour) one-way walking route in the Slieve Mish Mountains in Co Kerry. Starting just outside Tralee, Caherconree has great views of Tralee Bay and this section of the Wild Atlantic Way. It is often used as a midsummer sunrise ritual, but is also rewarding in winter. The route starts or ends on the mountain road known as Bóthar na gCloch south of Camp where roadside parking is available and signs show you the trail head. It takes in An Géarán Mountain (792m) before descending to Derrymore,

Cliff Path Loop, Howth, Co Dublin

Accessible by DART from Dublin city centre, this is a popular walking route all year round, but will still afford you a breath of fresh air and some great views of Dublin Bay and along the east coast as far as the Mourne mountains. Howth actually has a number of walks with views, for all abilities. Follow the green arrows for the Cliff Path Loop from the village to reach the popular trail with spectacular coastal views of Lambay Island and Ireland’s Eye. After 3km, you can continue on the more along the Bog of Frogs Loop or head to the summit car park, to take the downhill path back to Howth, where you will be spoiled for choice for cafés, bars and restaurants, especially if you fancy some seafood.

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Cliff Path Howth George IV Footsteps

Ardmore Cliff Walk

Commons Loop Carlingford

Caherconree Fort

Commons Loop, Carlingford, Co Louth

Starting at Carlingford Tourist Office, follow the green arrows of the Commons Loop into the foothills of the Cooley Mountains with views along Carlingford Lough to the Mourne Mountains. Back in the village, there are many options for food and drink.

Coumshingaun

Coumshingaun Loop Walk, Comeragh Mountains, Co Waterford (7.5km/4hrs)

Coumshingaun Loop Walk is a moderate four-hour (7½ km) walking route around a natural amphitheatre formed by the Coumshingaun corrie and the Comeragh mountains in County Waterford. The lake is the best example of a glacial corrie in the country and well worth the approach through some beautiful landscapes. This route starts at Kilclooney bridge or at a car park in the woods. On the route, you might see birds such as red grouse, hen harrier, wheatear, siskin and crossbill.

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1/15/2020 10:51:29 AM

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Croagh Patrick Pilgrim Path, Westport, Co. Mayo (7km/3.5hrs)

Croagh Patrick Pilgrim Path is of course famous for the annual Reek Sunday, the last Sunday in July, when thousands of people climb to the peak (764m) and its spectacular views of Clew Bay (if the cloud permits). You’ll have more space on a winter climb from the tourist town of Westport on Wild Atlantic Co Mayo’s third highest mountain

Durrow Castle Loop, Co Laois

Starting at the picturesque Castle Durrow Hotel, which itself has famous walled gardens, the Leafy Loop takes in rustic lanes, riverside trails and woodland tracks. The full route is 23km (5 hours) around the village of Durrow, which means the route can be shortened at a number of points by simply going back to town. castledurrow.com

Errigal Mountain and Mackoght Loop Trail, Co. Donegal (6km/3.5hrs)

Errigal (751m) is one of the most distinctive natural objects in Ireland and the perfect backdrop to a wild walk. The Errigal and Mackoght Mountain Trail is a moderate to strenuous 6km (3.5 hr) loop walk to the peak of Errigal, just beyond Gweedore via the Derryveagh Mountains

Sawel and Dart Mountain Loop, Sperrins, Co Tyrone (16.5km/4.5hrs)

This long loop walk is one of the most beautiful walks in the Sperrin Mountains and takes in the peaks of Sawel (678m) and Dart (619m). It is a demanding walk over sometimes boggy ground during and after wet weather. However, it is fairly easy to follow as fences act as a guide for navigation in poor visibility.

Torc Mountain Walk, Killarney (7.5km/2.5hrs)

Torc Mountain is a popular, scenic and moderate walking route to the summit with spectacular 360 degree views of Killarney town and lakes, Muckross House, the Killarney National Park and the McGillicuddy’s Reeks.

It starts from the upper Torc Mountain car park which is also the starting point for the Old Kenmare Road Walk, a stage of The Kerry Way, as well as some shorter loop walks in the area. The famous Torc Waterfall is at the base of Torc Mountain off the main Ring of Kerry Road about 5 miles (8.0 km) from Killarney.

Wood Loop, Ballyvaughan, Co Clare This two-hour loop beginning near the pretty village of Ballyvaughan provides classic views of the rocky landscarp of the Burren, taking in quiet roads through stonewalled fields, and taking in the Aillwee Cave.

Rock a Thorabh Loop, Aherlow, Co Tipperary

This trail (2 hours) follows woodland paths through the Glen of Aherlow Nature Reserve.

Follow the arrows for the Rock a Thorabh Loop from the Aherlow House Hotel, through woodlands before emerging at the outcrop known as Rock an Thorabh, witth views of the Golden Vale and the Slievefelim Hills.

Errigal

Croagh Patrick

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Castle Durrow

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1/15/2020 10:53:46 AM

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1/15/2020 10:54:27 AM

Feature

Mid-term coming up!

ALWAYS FREE!

National Museum of Ireland We maybe don’t appreciate that all of the museums in the National Museum are free, and with so many things covered – archaeology (bog bodies and lots of gold), decorative arts (historic toys, paintings, the strange clothes of yesteryear), history (plenty of gore and weapons) and natural history (The Dead Zoo!) – you’re sure to find something for even the most screen-addicted child. They all have programmes of activities aimed at young people, so it’s always worth checking out the website before you visit.

Free National Museum events coming up include:  Smartphone Photography Workshop with Brendan Ó Sé at NMI Collins Barracks.

Age 12+and booking required. (Sunday, February16).  Drop-in event for age 6+ at NMI Archaeology, Kildare St, Dublin 2. Discover what people ate in the past! Make your own replica quern stone. No booking required.

(Thursday, February 20).  Drop-in Hands-on Design for all ages at NMI Collins Barracks. No booking required. (Thursday, February 20).  Family mid-term tour: Raiders, Traders and Settlers in Viking Ireland. Age 7+. No booking required, allocated on a first come, first served basis. (Friday, February 21).

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Family Fun at Leisureplex Dublin & Cork

With five Dublin locations and one in Cork, this group of leisure centres has quasar, bowling, snooker and soft play areas, so will suit a range of ages.

Lough Key Forest Park, Boyle, Co Roscommon

The forest park and activity centre based around the picturesque Lough Key and its wooded islands, has been a fixture for Irish families for decades.

Nowadays, the Adventure Play Kingdom is designed to keep even the smallest visitors entertained, while older ones will enjoy the Boda Borg Challenge of mental skills and physical agility (age 7+). If the weather is co-operating, take a boat trip on the lake or out to the islands, or try the Zipit courses, Tree Canopy Walk or climb the Moylurg Viewing Tower. In the woods, there are biking and walking trails while the Lakeside Café will have warming drinks afterwards.

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1/15/2020 4:04:58 PM

Blackrock Castle Observatory, Cork

The historic observatory has lots to interest junior astronomers, with interactive exhibits and attractions suitable for all ages.

Toy Soldier Factory, Kilnamartyra, Co Cork

From February 17 to 23, there are workshops at the Toy Factory in north Cork, a chance to cast and paint a miniature to take home. Choose from a large variety of moulds with everything from fairies to elves to toy soldiers and monsters! Age 7+. While there, you can see the world’s largest model scene of the Battle of Waterloo.

Science Lab at King John’s Castle, Limerick

Planet Science Kidz labs (age 5 to 12) are hands-on events covering chemistry, biology, geology and physics, making the STEM subjects fun for any curious young minds. February 21.

Glór, Ennis, Co Clare

A chance for musically inclined kids to take part in a family trad session with Eoin O’Neill and others. No booking required. February 15.

Also at Glór, The People’s Theatre present a version of the classic nursery rhyme ‘There was an old lady who swallowed a fly’ (age 2 to 102). February 20.

Take Off Your Cornflakes is a play about love and loss with plenty of humour along the way. (Age 14+) February 15 & 21.

T

he mid-term break is fast approaching, with some schools giving kids up to five days off.

So what can you do to keep them busy at a time of year that often gets whacked by wind, rain and even snow?

Discovery Trail, The Hunt Museum, Limerick

Take the free discovery trail at the Hunt Museum and learn about the history of the world from the museum’s collection.

Pangur Bán Trail, Kerry County Museum, Tralee

Children can take the Pangur Bán Trail through the Kerry County Museum to solve mysteries, discover items and explore the past.

The Solstice Arts Centre, Navan, Co Meath

Kids Rock with Kyle Riley, a musical concert for the whole family. February 15.

Also at the Solstice Centre in February, an operatic twist on Hansel and Gretel with the renowned Theatre Lovett, February 18.

Trisha Bonham-Corcoran from Creative Genie hosts a mid-term crafts camp for children age 6+. February 20 & 21.

Brigit’s Garden

Brigit’s Garden, Rosscahill, Co Galway Four Celtic-themed gardens based on the seasonal festivals of the ancient Celtic calendar are contained in the 11 acres of nature trail, and including oghams, a children’s discovery trail, a living willow play area, an ancient ring fort, a round house and sundial, the largest in Ireland. Food and refreshments can be enjoyed at the family-friendly café.

The Elbowroom, Dublin

The yoga centre in Dublin’s Stoneybatter provides a family orientated service with kids yoga, gymnastics and an after school service. This year, there’s also Elbowroom Escapes, a family mid-term mini-break in Donard, Co. Wicklow, from February 18 to 20, with miles of forest and mountain at your doorstep, with a film night and disco, horseriding, boating, an adventure park and a maze.

Prices from only €289 for parent and child and €360 for a family of 4.

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1/15/2020 4:07:22 PM

Healthy Living

Podcasts covering everything from virtual retreats and moments of mindfulness to the latest fitness trends have never been more popular. Aoife O’Regan looks at just a few

mindful

Stay Irish

The Good Glow – Georgie Crawford

This podcast looks into how broadcaster and Breast Cancer Ireland ambassador Georgie Crawford put her life back together after a breast cancer diagnosis that changed her perspective on pretty much everything.

Owning It: The Anxiety Podcast – Caroline Foran

Author Caroline Foran shares her story, along with some expert input, in an attempt to help you show your anxiety who’s boss!

Where is my Mind – Niall Breslin

Lead singer with The Blizzards and mental health advocate Niall ‘Bressie’ Breslin talks about the impact society has on us, and how we can deal with it by introducing mindfulness practice and meditation.

The Blindboy Podcast

Limerick’s most famous plastic bag recycler, Blindboy Boatclub’s podcast, currently the mostlistened to podcast in Ireland, covers a wide range of topics from music to art history, but has mental health awareness at its core. Blindboy often talks about his own experiences of anxiety and depression, and how he manages them by studying psychology and using CBT techniques.

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UK-based podcasts Happy Place

by Fearne Cotton

TV presenter Fearne Cotton talks to incredible people about life, love, loss, and everything in between as she reveals what happiness means to them. officialfearnecotton.com

How to Fail with Elizabeth Day

This is a podcast that celebrates the things that haven’t gone right. Every week, a new guest explores what their failures taught them about how to succeed better. howtofail.podbean.com

How Do You Cope? with Elis James and John Robins

BBC Radio 5 live presenters Elis James and John Robins talk to famous names about the challenges they have faced in life, bbc.co.uk/programmes

Griefcast by Cariad Lloyd

Best known as a comic and regular on panel shows, Cariad Lloyd talks to other ‘funny people’ (including Aisling Bea) about death and grief.

Switch Off with Konnie Huq

TV presenter Konnie Huq’s guests go cold turkey on social media for a week, and reflect on the experience. Did it change the way they saw the world? Will they go back?

Mental Illness Happy Hour

A weekly podcast that interviews comedians, artists, friends and the occasional doctor. Each episode explores mental illness, trauma, addiction and negative thinking. mentalpod.com

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1/15/2020 9:27:34 AM

Health Offer Body Fit Exercise Bike

CODE: RTE1003

Helps you to lose weight and tone up!

Targeting every major muscle group in your body, it allows you to efficiently tone up and increase your aerobic endurance. With a six wheel carriage under the saddle for a smooth rowing action, the adjustable footplates provide greater ankle support during exercise.

This product comes with a one year guarantee. €96.90 inc. p&p

Body Fit Folding Electric Treadmill

CODE: RTE6672

Improve your fitness and mobility from the comfort of your own home The treadmill can be neatly folded away after use, making it ideal for rooms where space is limited. The easy-to-read display and central control panel gives you the option to view speed, time, distance and calories so that you can track your progress , and there are a choice of three automatic programmes lasting between 10 and 30 minutes. Maximum speed is 6 km/h. Minimum speed is 1 km/h.

Dimensions: L106 x 51 x 115cm (folds down to 28 x 51 x 115cm). Weighs 17kg.

Home assembly required. Maximum user weight: 100kg. €209.90

Tone and strengthen your abdominal, oblique and core muscles with this fantastic AB Exerciser.

It features a padded headrest to help reduce stress on the neck and spine as well as helping to ensure you perform the exercise correctly. Very easy to assemble, it is lightweight and portable so you can carry it from room to room.

Boasting a Dial-A-Tension hydraulic cylinder with 12 resistance, this rowing machine monitors that measures your total stroke count, workout time, calories burned and strokes per minute. Max user weight: 100kg. Measures: L138.5 x W42.5 x H40cm and the monitor screen requires 1 x AA battery (included).

Makes soup, smoothies, shake and other fruit or vegetable creations.

inc. p&p

CODE: RTE6134

Lateral holding handles.

Was €89.90, Now €49.90

Easy to assemble.

Compact, easy to store.

Counter for: consumed calories, realized press-ups, times Max.weight support: 120kg.

Dimensions: 77.5*40*48 cm

€49.90 inc. p&p

inc. p&p

CODE: RTE6212

Save €15.00

CODE: RTE9220

Mason Jar Blender with Straw and Extra Replacement Jar

CODE: RTE2269

Blender with traditional style jars, that are ideal for homemade beverages. The blender has four stainless steel blades and Includes two glass mugs with metallic lid and straws. One-touch operation for hands-free blending Includes extra jar replacement . 250w, non-slip base, capacity 500 ml 350W

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€34.90 inc. p&p

Multi Cooker

CODE: RTE8929

Cooks a range of delicious meals Integrated probe so that you can control the temperature Health cooking - non-stick surface so it requires little to no oil Transparent lid 24-month guarantee Size: L39 x 33 x 16cm

Simply put in your ingredients, select the mode and the electric soup maker will do all the work for you.

Serve directly from the jug, choose from chunky or smooth, cook it quickly or slowly.

Recipe book included. 1.2 litre capacity

€116.90

Abdominal Bench

€24.90 inc. p&p

Soup Maker with Glass Jug

CODE: RTE6671

Low impact and suitable for all fitness levels

A built in computer monitor measures time, speed, distance and calories, so you can keep track of your progress. Developed from high quality materials it has been designed to allow for comfortable and reliable usage. Features adjustable saddle height and resistance levels.

Dimensions: 110x82x51cm, max weight: 100kg

Abdominal Exercise Bar

Body Fit Rowing Machine

€72.90 inc. p&p

CODE: RTE8929 32cm Multi Cooker CODE: RTE3610 42cm Multi Cooker

€39.90 inc. p&p €46.90 inc. p&p

CALL: 01 296 2333 quoting the product code(s) above. ORDER ONLINE: www.markettown.ie/rteguide POST TO: RTE Guide Health Offers, Markettown, Unit 18, Churchtown Business Park, Dublin 14 (Cheques/PO’s payable to Markettown, please include a contact phone number for delivery)

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