17 minute read
Cookbook aimed at reducing your cancer risk
Food Cookbook aimed at reducing your cancer risk
Mairead Robinson is impressed with the Anti-Cancer Cookbook
While there are thousands of publications on how to prevent cancer - the second biggest cause of death globally, and the number one cause of death in Ireland - this new book contains evidence-based cancer prevention from the World Cancer Research Fund. At a time when doctors are seeing more advanced cancers presenting due to the fear of Covid 19 stopping some people from seeking medical attention earlier, it is now more imperative than before to protective ourselves. And of course an ounce of prevention is worth more than a pound of cure, so keeping ourselves in optimum health is more important than ever.
In addition, for those who have had a cancer diagnosis, a healthy diet and lifestyle is key to recovery. So this new book endorsed by the NCCP (National Cancer Control Programme), ISM (Irish Society of Medical Oncology), INDI (Irish Nutrition & Dietetic Institute) and the IrSPEN (Irish Society for Clinical Nutrition & Metabolism) is a very timely and important contribution in our battle against cancer. The authors are Dr Eadaoin Ni Bhuachalla PhD RD and Dr Aoife Ryan PhD RD and all royalties from the sale of the book go to cancer research, while the book is supported by Breakthrough Cancer Research – www. breakthroughcancerresearch.ie
Medical advice stresses the importance of maintaining a healthy weight, taking regular exercise, quitting smoking and limiting alcohol intake. The authors of this book outline the impact of diet, and provide sensible, data-based advice on how to reduce our cancer risk without taking all the pleasure out of eating, by following simple realistic and very achievable recommendations.
This book has two parts, an introductory text (approx. 35pages) where the authors explain in lay language the scientific evidence regarding diet and cancer. The authors describe the main cancer prevention recommendations from the global expert body on cancer prevention. The second part of the book is a series of recipes (130 in total): 12 soups, 31 light meals; 12 snacks, 58 main courses and 4 side dishes. All of these recipes meet the exact nutritional recommendations for cancer prevention. When I asked about boosting the immune system, Dr Aoife Ryan explained ‘The recipes in this book are based on fresh ingredients and are high in fibre and vegetables and salads which provide numerous nutrients, micronutrients, phytochemicals and antioxidants from food sources. Taken together a healthy balanced diet, regular exercise and adequate sleep is about all we do for good immune function. Where this book has broader applicability is that it is the same dietary pattern required to prevent/treat diabetes and prevent/treat cardiovascular disease also’.
While I am certainly impressed with all the research and expertise that has gone into this book, what I really love about it are the recipes themselves. I have reviewed many recipe books over the years for food magazines, and far too many of them contain ingredients that are hard to source and possibly not to the majority of people’s tastes. This book on the other hand lists everyday ingredients, easy to follow instructions and delicious food which is so easy to prepare. In fact I have been working my way through the recipes over the past few weeks, and every single one has been a success. I enjoy making soups, and have mastered some new ones, tomato and roasted red pepper being my favourite. The fish dishes are gorgeous, so easy to prepare and all of them delicious. I discovered a few new interesting salads dishes too, while the meat and poultry recipes I tried had the most ardent meat eaters in our household well satisfied. All of the dishes are very affordable, and I would recommend this book for food lovers everywhere. The fact that it is designed to maintain optimum health through your everyday diet is a wonderful bonus. With all proceeds going to cancer research, there are so many reasons to buy this book. You can purchase it through your local bookshop, online at www.corkuniversitypress. com The book can also be purchased directly from Breakthrough Cancer Research – www. breakthroughcancerresearch.ie - where all the shop/publisher profits go directly to that charity.
The Anti-Cancer Cookbook costs €25 hardback.
Butternut squash soup
Serves: 5–6 (makes 2l) Prep time: 15 mins Cooking time: 40 mins
Ingredients 2 tbsp. olive oil 3 carrots, chopped 1 butternut squash, peeled and chopped 2 small onions, peeled and finely chopped 1 leek, washed and chopped 3 sticks celery, finely chopped ½ tsp. grated ginger ½ tsp. ground cumin Freshly ground black pepper 1400ml/6 cups stock approximately Method Heat the oven to 200°C/400°F (fan 180°C/350°F) or gas mark 6 and roast the carrot and squash with 1 tbsp. of the oil for 30 minutes. Meanwhile heat the remaining oil in a large pan and fry the onion, leek and celery for 5 minutes until softened. Add the squash, carrots, ginger, cumin and ground black pepper and fry for another 5 minutes. Add the stock or water and cook on a gentle heat until vegetables are soft, about 10 minutes. Blend with a hand blender.
Salmon and pasta salad
Serves: 4 Prep time: 20 mins. Cooking time: 10 mins
Ingredients 160g/1½ cups (raw) wholegrain pasta 225g/8oz tinned salmon, drained 1 tbsp. capers, drained 1 pepper, sliced 1 stick celery, sliced 250g/1¼ cups cherry tomatoes, halved 100g/3½oz rocket leaves 100g/3½oz mixed lettuce Handful of basil leaves 3 tbsp. extra virgin olive oil 5 tbsp. balsamic vinegar
Method Cook the pasta according to the instructions on the packet, drain and rinse with cold water. Add the remaining prepared ingredients to the pasta. Toss the salad and decorate with fresh basil leaves.
Spaghetti bolognese
Serves : 4. Prep time: 15 mins. Cooking time: 30 mins
Ingredients 1 tbsp. sunflower oil 1 large onion, peeled and finely chopped 2 cloves garlic, peeled and chopped 400g/14oz lean minced beef (<5% fat) 200g/2½ cups mushrooms, sliced 2 carrots, grated 600ml/2½ cups passata or 400g/14oz tinned tomatoes and 200ml/¾ cup low-salt vegetable stock 2 tbsp. tomato puree 1 tbsp. dried oregano* Season with black pepper 240g/8½oz wholewheat spaghetti, raw Basil leaves to garnish
*Alternative to oregano is 1 tbsp smoked paprika.
Method Heat the oil in a large frying pan over a medium heat.
Add the onion, garlic and mince and fry, stirring occasionally, until the mince is browned and the onions softened.
Add the mushrooms and grated carrots, cook for one minute, then add the passata/tinned tomatoes and vegetable stock, tomato puree, oregano and freshly ground black pepper. Stir well and bring to the boil, then reduce the heat to simmer for 15–20 minutes, until the sauce has thickened.
Cook the wholewheat spaghetti according to the packet instructions, then drain.
Mix the sauce through the cooked spaghetti and serve garnished with fresh basil leaves.
Serves: 2. Prep time: 10 min. Cooking time: 10 min
Ingredients 2 eggs 3 egg whites Freshly ground black pepper 1 tsp. olive oil or rapeseed oil 2 spring onions, chopped 2 large tomatoes, chopped 80g/1 cup mushrooms, sliced 80g/½ cup spinach leaves 40g/1/3 cup grated low-fat cheddar cheese Method Whisk the eggs and egg whites together and season with black pepper.
Add oil to a large frying pan and heat over a medium-high heat. Add the tomatoes, mushrooms and onions and cook, stirring once or twice, until softened, 1 to 2 minutes. Place the spinach on top, cover and let wilt, about 30 seconds. Stir to combine.
Add the egg mixture to the frying pan, covering all of the vegetables. Sprinkle cheese over if desired. Cook over a medium heat until completely set.
Fish cakes
Serves: 6 (make 12 small fish cakes and serve 2 per person with large salad) Prep time: 20 mins. Cooking time: 30 mins
Ingredients 200g/7oz cod fillet 200g/7oz salmon fillet 500g/18oz potatoes, boiled 100ml/½ cup milk 25g/2 tbsp. butter 50g/½ cup spring onions, finely chopped
Coating: 100g/¾ cup plain flour Freshly ground black pepper 2 eggs 30ml/2 tbsp. milk 175g/2 cups breadcrumbs approximately Serve with dressed green salad and a crusty brown roll/baby potatoes or baked potato wedges.
Method Steam the fish until cooked. Remove all skin, ensuring there are no bones, and flake fish.
Boil the potatoes and mash, when cooked, with warm milk. Cook the spring onions in the butter until softened. Mix all the ingredients together, season and shape into fish cakes. Whisk the eggs with the milk and season with pepper. Coat each fishcake in flour, then in egg mixture and then in breadcrumbs.
Pan-fry until golden brown or bake in the oven until heated through. Serve with a dressed green salad and a crusty brown roll/baby potatoes or baked potato wedges.
Four copies of The Anti- Cancer Cookbook to be won!
Senior Times, in association with the publishers, Cork University Press, are offering four copies of The Anti-Cancer Cookbook as prizes in this competition. To enter, simply answer this question: What is the number one cause of death in Ireland? Send your entries to: Senior Times Anti-Cancer Cookbook Competition, PO Box 13215. Rathmines, Dublin 6. Or email to: john@slp.ie the first correct answers drawn are the winners. Deadline for receipt of entries is 20th April 2021
Four copies of Best-Loved Irish Ballads to be won!
Senior Times in association with the publishers The O’Brien Press, are offering four copies of Best Loved Irish ballads by Emma Byrne and Eoin O’Brien in this crossword competition. Songs to stir the soul and move the feet, raise a roar or bring a tear to the eye. From Danny Boy to Boulavogue and more, this book celebrates the cream of Irish ballads, explaining the origins of each song, along with words, melodies and chords. Illustrated with evocative photographs and woodcuts.
Name: ...................................................................................................................................................................................................................................................................................................................................................................................................................
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Phone: ................................................................................................................................................................................................ if you do not want to receive information on competitions, special offers and other information on Senior Times and our events, please tick this box. Send your entry to: Crossword Competition, Senior Times, PO Box 13215, Rathmines, Dublin 6 Deadline for recept of entries is 20th April 2021 . The first four correct entries drawn are the winners.
Crossword Number 110 by Zoë DevlinCrossword
ACROSS
1 Born Harry Webb, his backing group was the Shadows (5,7) 7 Collect, gather or accumulate (5) 10 Mullingar singer of ‘Make me an island’ (3,5) 17 Delivered from danger (7) 18 Alice’s dam threat, he wore in a 10/6d hat (3,6) 19 Unwilling to do something (9) 20 Employ or utilise (3) 21 Product sold without a brand name (7) 22 Red eruption - somewhat imprudent (4) 24 Shoot in one stroke over par (5) 25 Hard felt hat - or Dublin dog? (6) 28 ‘Bridge on the River Kwai’ actor, ___ Guinness (4) 29 Slender double-reed musical instrument (4) 31 Sackville St - renamed in 1924 as ___ Street (1'7) 32 Feeling of wonder (3) 33 Politically correct personal computer? (1.1.) 37 Between 12 and 20 (7) 39 Words of opera or musical play (8) 41 Born Mary O’Brien, she was one of the Springfields (5) 42 Have an existence (2) 46 British sitcom about the Home Guard in WW2 (3'1,4) 48 Dublin bridge named after Sir Isaac ___ (4) 49 Would a nude eagle coo for this perfume? (3-2-7) 52 Lawsuit or court proceeding (4) 53 Small room in old house next to kitchen (8) 55 ‘School for Scandal’ playwright Richard Brinsley ___ (8) 56 See 46 Down (4) 57 Forms coloured portion of the eye (4) 58 Part of a farm in darn Bray! (8) 61 Shirley ___, U.S. star of ‘Sweet Charity’ (8) 63 At another time or author unknown (4) 66 ‘The King’ who went on lively sprees in Memphis (5,7) 67 Air pollution of smoke and fog (4) 68 Scheme or plan of action (8) 73 ___ and behold! (2) 74 Good with cabbage or painter Francis ___ (5) 75 Would Da reveal this New York-born politician (2,6) 76 One of the places where mascara goes (7) 81 Well-known brown sauce or the ‘Never Never’? (1.1.) 82 Well it’s not good! (3) 83 Flexible tube for conveying liquid in garden (8) 84 City and canal in Egypt (4) 85 Box lightly (4) 89 Score of one stroke under par on a hole (6) 90 Jolly ___, traditional flag of piracy (5) 91 Author of the Famous Five books __ Blyton (4) 93 Italian composer of ‘The Barber of Seville’ (7) 97 Lyric poem found in Odessa? (3) 98 Worse than 2nd rate - would make a rat dither! (5-4) 99 Study of celestial bodies and Roman toys? (9) 101 The Windy City in Illinois (7) 102 US comedy duo, Bud Abbott and Lou ___ (8) 103 Soft brimless cap - worn in France (5) 104 Founded by WB Yeats and Lady Gregory in 1904 (5,7) DOWN
1 Leading Hollywood actor, star of North by Northwest (4,5) 2 Hypocritical and lacking honesty (9) 3 Hustle and bustle (6) 4 Benito Mussolini, also known as ___ ___ (2,4) 5 Ancient Greek poet or Bart Simpson’s Dad? (5) 6 Embarrassed, Bolshevik or overdrawn colour? (3) 8 Partner of an animal (4) 9 University of Paris where one’s born an intellectual! (8) 11 Leer at or look with amorous intentions (4) 12 He lived at 221B Baker Street with Holmes (6,6) 13 Held legally responsible (6) 14 Can trucker perform this ballet by Tchaikovsky? (10) 15 Long-haired Tibetan ox (3) 16 Methodically arranged male hospital attendant (7) 23 Can she institute legal proceedings (3) 26 In a secret manner (8) 27 Inebriated or very drunk (8) 30 Unction or salve (4) 34 Small palindromic canoe (5) 35 Radiate or shine (4) 36 Expressway in Germany (8) 38 Could be ___Peron, Gabor or Braun ? (3) 40 Cruel, savage person (5) 43 Hexahedron – bit like a sugar lump (4) 44 Type of fraction - maybe medical? (7) 45 Declare - with no nuance! (8) 46 & 56 Across. Cockier kid and 60’s Irish chart-topper (6,4) 47 One who helps to spread another’s doctrine (8) 50 Bed covering (7) 51 Boney or underweight (6) 54 Title-holder (8) 59 With ability or skills (4) 60 Actor Daniel ___-___ star of ‘My Left Foot’ (3-5) 61 Dry white wine from Loire valley (8) 62 Dublin Stadium, HQ of GAA, ___ Park (5) 64 Bursting with good health (3,2,1,6) 65 Biblical tower of scattered languages (5) 69 At that time or moment (4) 70 Fossil fuel used for cooking and heating (3) 71 Relating to the ABC (10) 72 Danny ___, star of Hans Christian Andersen (4) 77 Candidate or petitioner (9) 78 Animal feeding chiefly on grass and plants (9) 79 Small crown (7) 80 Alcohol or cocoa or coffee (8) 84 Violate law of God (3) 86 Pre-Christian priests (6) 87 Bertolt ___, German poet and playwright (6) 88 Aim - plan to get praise? (6) 92 Roddy ___ who wrote ‘The Barrytown Trilogy’ (5) 94 Lower house of the Oireachtas, ___ Éireann (4) 95 Infection on the eyelid (4) 96 Thin fluffy scarf of feathers (3) 100 Spherical shape (3)
Further Education and Training - Right on your Doorstep
Further education and training (FET) offers a huge range of courses right on your doorstep. FET has a myriad of options whether you want to learn something for fun or personal interest, or to upskill or reskill to progress your career.
There are opportunities available in every county in Ireland through your local Education and Training Board (ETB) and online through SOLAS’ eCollege.
From the outmost reaches of the Donegal coast to Cork City Centre, thousands of people are learning new skills through a network of local institutes, colleges and training centres.
In the current circumstances, and in light of restrictions of movement, we are all staying local. The lack of obligations and distractions is presenting a new opportunity for each of us – the opportunity to learn something new. Many FET courses have also been adapted for remote learning so it’s an ideal time to learn a new skill. There is a whole new world of learning to be discovered by enrolling in a FET course – from creative writing and gardening and horticulture, to digital skills.
So why not take this time to consider enrolling in a Further Education and Training course.
Visit fetchcourses.ie to find a course for you or contact your local Education and Training Board to find out more about courses in your area.
Further Education and Training Physiotherapy Services at the Hermitage Medical Clinic
Our Top 4 Tips to Help
Older People - Get Active
JCI Accredited Hospital
Improved Stability Boost Circulation
BENEFITS OF STAYING ACTIVE FOR OLDER PEOPLE 4 BENEFITS
Improved Flexibility
1 2
Improved Strength
3 4
Work at a pace that suits your tness level Set yourself small daily or weekly targets Sit less and move more
Try to keep your breathing slow, deep and controlled
What do Physiotherapists do?
A chartered physiotherapist is a highly qualified professional whose job is to treat injury, disease or disorders of the body. They help to restore function and improve quality of life after injury or surgery and can help to manage disabilities/ chronic conditions. Physiotherapists have keen observational and listening skills and always do a thorough assessment prior to any treatment to ensure the correct course of action is followed for any individual patient.
The initial assessment comprises of attaining background information of the patient’s lifestyle including job, hobbies, sports and leisure activities to ascertain if there are habits/ postures which are aggravating the issue. The physiotherapist will also observe posture, gait and movement patterns to look for dysfunctions which may be corrected.
Physiotherapists use a variety of treatment techniques including soft tissue work, joint mobilisations, acupuncture, dry needling and electrotherapy. They also educate and answer questions to alleviate fears as well as prescribing exercises to enable the patient to take control of their own condition.
Every treatment session is tailored to suit the individual and will be adapted as required as conditions improve or if new issues arise. The patient always has the option to request a par ticular treatment method and the physiother apist will comply if it is appropriate, conversely the patient may request a particular treatment is not used if they feel it is not working for them.
During the current pandemic, the dedicated team of physiotherapists in the Hermitage Medical Clinic have continued to provide hands-on treatment for patients. They have made suitable alterations to the environment and to their working practise to ensure the continued safety of themselves and their patients and will continue to do so as long as required.
When it comes to exercising for the older generation, no one size fits all and it’s important to find activities to suit your health needs, level of ability, are enjoyable and can be done easily and safely at home.
For further information about our Physiotherapy services please see:
Further education and training (FET) offers myriad of options whether you want to learn something for fun or personal interest, or to reskill to progress your career. There are opportunities available in every county in Ireland Training Board (ETB) and online through SOLAS’ eCollege. From the outmost reaches of the Donegal coast to Cork City Centre, thousands of learning new skills through a network of In the current circumstances, and in light of restrictions of movement, lack of obligations and distractions is presenting a new opportunity for each of us to learn something new. Many FET ideal time to learn a new skill. There is a whole new world of learning to be discovered by enrolling in a FET course writing and gardening and horticulture So why not take this time to consider enrolling in a Further Education and Training Visit fetchcourses.ie to find a course for you or contact your find out more about courses in your area www.thisisfet.ie www.fetchcourses.ie
https://www.hermitageclinic.ie/services-specialities/clinical-departments/ physiotherapy/
Contact Us Tel: 01 6459012 Email: physio@hermitageclinic.ie
