Going Dutch

De Haar Castle

Going Dutch One of the many vintage trains at the Utrecht Railway Museum

Eileen Casey was impressed with Utrecht, Holland’s fourth largest city

My first trip abroad since Covid-19 struck, destination Utrecht, The Netherlands. April 7th scheduled for flying out, back on 13th. A short trip but a satisfying one. On day of departure, I arrived at Dublin airport at 11.30 am, leaving myself plenty of time for a 3.30 pm flight. Documented long queues forced me into this timeframe…ah well, might as well sit in the airport as at home. As it turned out, I was checked in, through security and wandering around duty-free..just as the clock struck 12 noon. There were indeed long queues at other check-ins etc. but as far as Ryanair were concerned, I sailed through. On the converse side when,, I finally clunked shut my seat belt on the plane, there was an hour or so delay on the runway, for refuelling,

There’s a motto; a journey is best measured in friends rather than by miles (Tim Cahill). Definitely I can concur. Before boarding, I met up with some of the group who were to accompany me to Utrecht to undergo a five-day training with International TeacherArtist Partnership (I-TAP-PD) PD (Professional Development). We quickly became friends.

International Teacher-Artist Partnership is a project (devised and administered by The Education Centre, Tralee) enabling teachers and artists to enhance and develop ‘their understanding, expertise and creativity in ‘arts in education’ work with children and young people in education, community and arts settings.’ Going to Europe to develop the model there adds Erasmus to the tagline. Countries visited so far with I-TAP training are: Serbia, Greece, The Netherlands. I can honestly say that the training programme works extremely well, mainly due to gathering together people of like mind, intent on creative development. Good to see there were no egos waiting to ambush and overall, though some of the training was challenging, it took me, for one, out of my comfort zone. That is always to be lauded. Especially after harsh restrictions. It felt empowering to ‘socialise’ with intelligent creatives, who didn’t hold back when it came to offering support and inspiration in every way possible. Artists from every field were there: dramaturgues, puppeteers, visual artists, writers, composers, in company with teachers representing schools from all over the country.

Aside from the training (hosted by Stichting Kopa), there was time to explore Utrecht (indeed, one of our training modules took us on a walking tour which gave us a fair all round view of the city). First observations were of a very clean, very respectful community. People were always polite, standing back on train platforms or wherever patience was required. And everyone spoke English, in varying degrees of excellence but always enough to understand and respond to queries. Those I personally encountered couldn’t have been nicer. For me, hopeless with direction, it was impossible to get lost. Just follow the canal became my mantra. It led away

Some of the attractions of the Museum Speelklok which specialises in organs and organ music

from my hotel and back to it again. The canal was my ‘string’, used as Theseus did when entering the maze. ‘The Gladdest moment in human life, methinks, is a departure into unknown lands’ (Sir Richard Burton). I totally concur. I had never been to Holland (although I’d visited Denmark so I had a fair idea of the prettiness of the buildings). My view from The Moxy hotel, Utrecht, gave me a snapshot of an early morning city coming to life. Bicycle lanes abound. When I pulled back my curtain that first morning, I was amused to see tandem bicycles and bicycles with little baskets ferrying children to school or pre-school. What really astonished me about the Moxy hotel, is that there wasn’t a ‘mig’ (a saying of my mother’s) to be heard. Not one sound. I felt as if cocooned and one of my worst fears regarding travel (a noisy environment) was allayed. For the whole time I stayed in that room I could hear a pin drop it was that quiet. Irish hotels take note. The room was more than adequate, basic but spotless. Breakfast was a buffet affair but lots on offer. I don’t really have a continental palate and so, I never travel without my own supply of coffee, tea bags and a few home comforts. However, sweet snacks etc. were delicious. I’m not adventurous when it comes to food. But I have to say, The Spice Monkey (Oosterkade 30, Utrecht) serving Indonesian and traditional Thai food was among the most superb I’ve EVER had in my entire life (maybe a little over the top but it gives a fair idea!). What a pity there isn’t one near me here in Dublin, I’d quite happily dine there all the time.

‘Travel isn’t always pretty. It isn’t always comfortable. Sometimes it hurts, it even breaks your heart. But that’s okay. The journey changes you; it should change you. It leaves marks on your memory, on your consciousness, on your heart and on your body. You take something with you. Hopefully, you leave something good behind,’ (Anthony Bourdain). The training centre where we met each day (9.30 am – 3.00pm) on Gansstraat 164, 3582 EP Utrecht, used to be a prison where prisoners of war were celled and where some were executed in the prison yard. It was an emotional moment when we entered one such cell, struck by the smallness of it and its chilling lack of any colour. The yard outside is equally bleak. Although I heard birds in most places around the city, the prison yard was bereft of song. As it happened, there was a vibrant art exhibition on show in some of the administration rooms on the ground level. The building spaces are now being used for artistic purpose, which is quite heartening to note. Ryanair flies into Schipol (Amsterdam) which is roughly 30 minutes from Utrecht, the fourth largest city in the Netherlands. We arrived on the first day as it was growing dark

and glad to see the Moxy hotel, a funky property with a vintage theme. We wore our masks in airports, on the plane and also on trains. It was advised in the airport but not compulsory anywhere else we went. We took an antigen test before we left Ireland and again, on the fifth day of our stay. Thankfully, we were all negative. Had we not been, our insurance with Ryanair covered us for any isolation period. Always advisable when taking a trip. Utrecht had a population of 345,080 in 2017 and is located in the eastern corner of the Randstad conurbation. It has a lovely medieval feel to it and remains the main religious centre in the country. Until the Dutch Golden Age, Utrecht was the most important city but then it was surpassed by Amsterdam as the Netherland’s cultural centre and most populous city. It boasts the largest university in the Netherlands and has a very good rail system (the station is just across the road from the Moxy hotel). Utrecht has often been referred to as in the top 10 of the world’s unsung places.

‘The world is a book and those who do not travel, only read one page’ (Saint Augustus). How very true. It’s enlightening to see how other cultures work, travel, relax and generally go from day to day. Netherlands people are generally laid back. One thing I noticed was the lack of pharmacies. Yes, I came across a building or two titled Apotheek but not on every corner in most towns as here. When I asked about this I was told that medicines are not dispensed over the counter (medicines containing codeine for example) and that patients can only access these medicines via their doctor. A more holistic lifestyle is always recommended. I didn’t see many obese or even overweight folk either – must be all that cycling?! Seriously though, not a bad precinct to copy. There are many sightseeing treats to visit in Utrecht but I have to mention some in particular. The Dom Tower, for one thing.

This tower is Utrecht’s pride and joy, it’s a welcoming landmark, a church tower over 600 years old. It has 465 steps so again, it encourages fitness, its length is 112 metres. Its beauty lies in its ability to give impressive views over the city and all the way to Rotterdam, weather conditions permitting. There’s a Railway Museum and De Haar Castle but I think the absolute highlight of my trip to Utrecht (training schedule aside) was my visit to Museum Speelklok, a fantasia of organ music, thanks to Diederich Nicolaus Winkel finding a way to mechanise randomness. Two centuries ago, Winkel built the ‘Componium’, a machine capable of producing endless variations on a melody. Incidentally, this technology was later put to use in the very first gambling machines. He was way ahead of his times and it wasn’t until the end of the 20th century that computer generated algorithms could do the same. This Componium was held by the Musical Instruments Museum (MIM) in Brussels since 1879 and has been released on loan for the first time to Museum Speelklok for the exhibition ‘Choice or Chance?’ This exhibition brings together all of Winkel’s surviving instruments. The Componium exists to set to thinking about who – or what – is really in control. How much can we influence reality and do chance and randomness really exist? Fascinating stuff but for me, uneducated in musical theory, it’s the sight of the absolutely sumptuous organs that took my breath away. Hand carved with painted figures, these mechanisms were originally hand wound (exhausting for sure) yet made the most miraculous sounds. Indeed, when our tour guide played some of the music for us, the whole building practically shook with the volume and joy of joy…people began dancing, it couldn’t be helped, vibrations launched through the room and pierced our very souls. In those moments I couldn’t help remembering a favourite scene from Coronation Street when Roy Cropper brought his wife Hayley to the ballroom in Blackpool (her dream) and the organ was played to which they danced. Wonderful!

The spectacular Dom Tower

On the Sunday, our training finished a little earlier than other days. So, I decided to go solo and visit Amsterdam. I knew I would have to rely on myself but really, it was easy enough. Trains to Amsterdam ran frequently and cost just under €18 for a return ticket. It meant catching the train at Utrecht, then one change at Utrecht Central before a straight run through to the capital. Being Sunday, I thought that there would be few around but the reverse happened. The city was swarming with sightseers, sweethearts walking hand in hand, after a busy workweek winding down and just generally overflowing with people from all corners of the world. In one of the public squares an event was progressing in support of Ukraine refugees. This was my first glimpse of a world I’d left behind as I’d deliberately shied away from television and news stories. I wore my mask but there weren’t that many masks in evidence. Because of time constraints I remained in the city but had I time, I could have queued for Madam Tussaud’s or Ripley’s Believe It or Not museums.

Perhaps I’d been adventurous enough! I settled for a delicious lunch at a sidewalk café, content to let the world go by. Tulip bulbs were everywhere and if I have any regrets about my trip to Holland it’s that I didn’t buy some and bring them home to plant later in the year. But no doubt some of those bulbs will make their way to Ireland anyway and as we say here in Ireland, ‘what’s for you won’t go by you’. I’m saving Amsterdam in depth for another trip, this time with my husband. One thing I can declare is that I would go back to Holland in a heartbeat. If you are thinking of going to Utrecht, then I can thoroughly recommend The Moxy Hotel for lovers of absolute peace and quiet. Happy travelling and remember, ‘Life begins at the end of your comfort zone’ (Neale Donald Walsch.

Safe Summer Socialising

As the world slowly starts to reopen, many of us are looking forward to socialising again this summer. After being isolated and stuck inside for two years, with the only certainty being uncertainty, this summer brings a nostalgic excitement. Once again, we can see friends and family, take part in activities, and have fun. We can visit restaurants, theatres and attend sporting events. We can all make the most out of this summer by keeping it fun and safe.

Covid impacted us all in a variety of ways, including our drinking habits. People in the 65+ age cohort saw a 9% increase in weekly drinking in 2021 in comparison to 2020*. But people over the age of 65 have an opportunity to lead the way in binge drinking less. The Drinkaware 2021 Barometer found that binge drinking amongst the 65+ year cohort was at 12% in 2021, the lowest across all age groups*. Binge drinking is defined as having 6 or more standard drinks in one sitting. This is equal to having 3 or more pints.

Socialising does not have to include alcohol, but there is no denying that alcohol can be seen as a cultural norm in Ireland. Pubs are a common place for us to meet and socialise. But seniors have shown the potential to break cultural norms by binge drinking significantly less than the national average. You can keep it safe and fun this summer by following Drinkaware’s top tips and be the leading force of safe summer socialising in Ireland.

Keep it fun, keep it safe:

Stay out of rounds: As pubs reopen their doors, remember to stay out of rounds. It can be easy to lose track of what you are drinking (and spending!) when taking part in rounds. You can use Drinkaware’s free Drinks Calculator to see how much you could save by keeping out of rounds.

Alternate with water: Drink a glass of water after every alcoholic drink. Not only will this keep you hydrated but will help you keep track of how many drinks you have had. Make sure to follow the low-risk weekly alcohol guidelines as set out by the HSE. Downsize your drink: Instead of ordering a pint, why not order a half-pint or a bottle? Remember, one standard drink is half a pint. This can help you keep track of how many standard drinks you have had.

Swap to alcohol-free: Cutting down or out alcohol doesn’t mean you have to miss out on your favourite tastes. There are more alcohol-free alternatives now than ever before. From lager to wine, there is something for everyone.

This summer means so much more than usual. Previous restrictions were severe for seniors, with many isolated in their homes without family or friends. This is the first time in two years where we may feel a sense of normality, community, and belonging. Seniors have the opportunity this summer to reconnect with friends and family while providing a positive example of what socialising can look like. Seniors are leading the way, let’s keep it that way!

The reopening of society is a positive step for many, but it may increase worry and stress for some. After months of being directed to limit social interactions, some might find it difficult to be social again. Drinkaware provides public health resources, covering mental health and coping strategies, measuring cups and information and advice on how to cut down/out alcohol. All are available on the website, drinkaware.ie and can be delivered straight to your front door, free of charge. If you are concerned about how your relationship with alcohol changed during the pandemic or are worried about the reopening of society, there are supports here for you, you are not alone. Visit drinkaware.ie to find out more.

*The Drinkaware Barometer is a national population-based survey of 1,000 adults aged 18+ conducted by Behaviour and Attitudes in May 2021 and included a series of internationally recognised modules relating to alcohol consumption and mental health. For more information on research projects and publications visit: drinkaware.ie/research/

WELCOME TO THE HARDIMAN

The Hardiman is an iconic landmark, perfectly positioned overlooking Eyre Square, in the heart of Galway City. A hotel steeped in history and romance, with a warmth of character that’s woven into its very walls, this Grand Old Lady is the epitome of effortless charm and timeless elegance.

Part of the fabric of Galway since 1852, The Hardiman has played host to many notable guests and countless special occasions, offering generous hospitality with a familiar, easy charm that makes our guests feel right at home.

LUXURY ACCOMMODATION

All of our 103 guest rooms, including 19 luxury suites, combine authentic, immersive historical character with exceptional modern comfort. Our rooms in the Main House boast charming traditional décorative touches, reflecting our rich history and heritage. The design takes full advantage of the high Victorian ceilings and impossibly tall windows. Rooms in our newer wing are decorated in restful, natural colours and textures.

WEDDINGS

For over a century and a half, this Grand Old Lady has played host to so many special occasions. It’s a spectacular setting for an unforgettable day. Your dream wedding may be an intimate, candle-lit dinner with close family, or an opulent ball, surrounded by everyone you know and love. Perhaps it might be something in between. Whatever you are planning, it would be our great privilege to help you bring that dream to life. We know that every moment is precious. We’re here to make sure that each one is as perfect. Every member of our team is devoted to ensuring that you and your guests have the best day imaginable.

THE TREATMENT ROOMS

This beautiful, intimate space comprises a superb outdoor Canadian hot tub, indoor jacuzzi, plus a sauna and steam room. It’s the perfect place to relax, unwind and re-energise, while stimulating the senses from top to toe. Our team of qualified beauty therapists can assess your wellbeing needs and help you choose the perfect treatment from a menu, including mud or seaweed body wraps & baths, indulgent massages and a range of facials. The Fitness Centre at The Hardiman is available to residents and guests, with exercise machines, interactive training programmes and motivational activities.

+353 (0)91 564 041 info@thehardiman.ie thehardiman.ie

Where to Begin With WellBeing?

Home Plus has partnered with Fitvision, to bring you the BOlder Fitness & Wellbeing Programme, to help you stay active and healthy throughout your life. We are delighted to launch this programme to help make every one fit, no matter their age. We believe “Retirement is for living” and trust that keeping your mind and body active helps you stay at home longer, making this programme a perfect place to start.

The programme is available for free on Home Plus’ website (www.plus.ie/bolder) and through the Senior Times website. We have developed a series of workouts, which can be done daily: It's a mix of four mini videos each month, for those who just want to exercise one body part each day, and a complete exercise class for those who want a full body exercise. We know that everyone has different levels of mobility, therefore our programme caters to all abilities, meaning that videos and exercise classes can be done either standing or sitting in a chair. We hope you can join us on this journey.

As this is our first article, we want to give you some helpful tips and exercises to get started on your wellbeing journey. We want this programme to encourage people to not ‘just be Older but BOlder’.

First, let's tackle the question: What is wellbeing?

Wellbeing is an evolving process of change and growth that moves beyond fitness and nutrition. It is a state of emotional, mental, physical and social wellbeing. The Home Plus BOlder programme has been developed to prepare you to understand that wellness is multidimensional. It is important to pay attention to all aspects of wellness for the betterment of our health and wellbeing and to not neglect it.

LET'S GET FIT:

Recent studies have found exercise and physical activity to be the number one contributor to living longer —even if you only start exercising in your senior years. So, it’s never too late to start! But getting active is not just about adding years to your life, it’s about adding life to your years. Getting moving helps to boost your energy, maintain your independence, and keep your heart healthy. Some simple tips to get you started:

Tip 1

Getting started is always the most difficult part. But you don’t need to exercise for hours until your body aches and you're drenched in sweat to have a positive benefit on your health. Think about activities that you enjoy and how you can incorporate them into an exercise routine. The likes of walking your dog, gardening and even cleaning around the house are forms of physical activity.

Tip 2

Being consistent can be difficult at first, but once you set a routine and follow, it gets easier and doing it with someone else makes it more enjoyable and time goes by more quickly So, if you can, commit to exercise with a friend, neighbour, or family member, as it makes you more likely to do it because you have made that plan with your exercise buddy.

Tip 3

If you have been inactive for a while, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day or try one exercise class each week. If you are concerned about falling or have an ongoing heart problem, start with easy chair exercises to slowly increase your fitness and confidence. Just to be safe, we recommend you consult a doctor before starting any exercise programme.

NOW FOR THE FUN Let us have a look at two exercises that you can do today from the comfort of your home:

LEG EXTENSIONS (SEATED OR STANDING):

Step 1:

Stand or be seated in a comfortable position, feet flat in front of you, palms down (grasping chair edge at sides or front, if seated). Make sure to keep your chest proud and back straight.

Step 2:

EXHALE: Keeping left foot planted and upper body still, extend the right leg (bending from the knee) until it is parallel with the floor. Hold there for a count of 2 seconds.

Step 3:

INHALE: Bend knee to lower right leg back to floor to complete one rep. Complete all reps on one side and switch to your opposite leg.

SHOULDER PRESS (SEATED OR STANDING):

Step 1:

Stand or be seated in a comfortable chair that supports the back. Hold your hands up with palms facing out and elbows at 90 degrees, palms at shoulder level.

Step 2:

EXHALE: Push hands overhead until arms are straight and in line with shoulders. Don't lock elbows completely.

Step 3:

INHALE: Return hands to starting position to complete one rep.

To reduce strain on your shoulders, have palms facing in towards the body. Don't arch your back as you perform. Start with three to five reps each side and repeat up to three sets.

HEALTHY INSIDE AND OUT:

As we age it becomes difficult to ensure we are getting all the vitamins and minerals our body needs on a regular basis. This can be because we have a smaller appetite, or we no longer are cooking for the family, or we have fallen into the habit of eating small snacks throughout the day. Whatever it maybe we need to shift our focus back to what we are eating and why we need it. Here are a few tips to get you started eating healthier.

Tip 1

Make sure you have enough Protein: Protein is critical in forming muscle. Given that age-related muscle loss speeds up after 60, not getting enough protein can have a massively detrimental health impact. It is recommended that as we age, we should double the amount of protein, in order to counteract this muscle loss. But remember it is important to vary your sources of protein instead of relying on just red meat by including more fish, beans, peas, eggs, nuts, and seeds in your diet.

Tip 2

Looking after our Bones: We need to look after our bones just as much as when we grow older as we do when we are younger. Getting enough calcium and vitamin D helps to protect your bones and keep them strong. Foods like milk, cheese, kale, spinach, and broccoli are great sources of calcium. Vitamin D helps your body to use the calcium you get from food. This vitamin is formed in our bodies when we expose our skin to the sunlight. We can get it from Egg yolks,

cod liver oil, herring and salmon.

Tip 3

Keeping our Gut Healthy: When it comes to keeping our gut healthy, fibre is the way to go, but many of us don’t eat enough. We should eat plenty of foods rich in starch and fibre. Starchy foods such as bread, rice, potatoes and pasta are a good source of energy, fibre and B vitamins

PS: Remember you can splurge every so often on a piece of cake or donut!

About The Author: Home Plus made sure to find the best partner to help older people. So, why we chose Fitvision?

At Home Plus we believe “Retirement is for living” and is best spent at your home. It is important to keep our mind and body active to help us stay in our homes longer. Keeping this in mind, we choose to collaborate with Fitvision to spread the message of staying fit and healthy throughout our life. Mark O’Reilly, Founder & Director of Coaching and Programme Development, is a key factor for us partnering with Fitvision. Holding a Masters in Mental Health and Skills from The University of Limerick, Mark completed his thesis in Physical Activity as a treatment for late-life Depression. His thesis focused on the benefits of exercise in reducing the risk of cardiovascular diseases, hypertension, diabetes along with decreasing the risk of falls and fall-related injuries. Senior Times l March - April 2022 l www.seniortimes.ie 31

Make Time for Russborough - A Stunning Setting

Filled with masterpieces from the Renaissance to the twentieth century, Russborough is Ireland’s most beautiful Georgian house and boasts a fabulous setting to match. Set in 200 acres of rolling parkland, with plenty of walks and gardens to explore, Russborough enjoys a wonderful vista across Blessington Lakes to the Wicklow Mountains beyond.

A tour of the house with one of our expert local guides is an excellent way to discover the fine art, architecture and lavish interiors. Visitors will uncover Russborough's fascinating history from the 1740s onwards and how the house and collections merge beautifully as a rare survivor of exquisite taste and grandeur. A different retail experience at Russborough is new for 2022. Stop and enjoy a delicious menu at our bright new Russborough Café opening out on to the terraced courtyard. Featuring the freshest ingredients, our dishes always reflect the pick of the seasons. The new Shop at Russborough sits on two floors, filled with lush textiles and soft furnishings inspired by Russborough's interiors. Along with beauty and wellbeing, jewellery, and a range of home products you will not find anywhere else, our new shop is a unique browsing experience all of its own.

Opening hours, pricing and all details can be found at www.russborough. ie. Use the code SENIOR15 for a 15% DISCOUNT when booking a house tour either online or at our ticket desk on arrival.

What Every Woman Needs to Know About Her Gut

A Go-To-Guide for Women Living with IBS written by The Gut Experts

Consultant Gastroenterologist and Trinity College, Dublin, Clinical Professor of Gastroenterology, Professor Barbara Ryan and her colleague at The Gut Experts, Clinical Dietitian, Elaine McGowan, are the authors of the recently published What Every Woman Needs to Know About Her Gut (Sheldon Press).

It is the go-to-guide for women living with bloating, Irritable Bowel Syndrome (IBS) and other digestive problems who want step-by-step medical, dietary and lifestyle solutions. Digestive problems, bloating, diarrhoea, constipation, pain, wind.

Do you identify with these symptoms? Does your digestive system feel like your enemy? Is your unpredictable gut a source of embarrassment or fear, or is it holding you back? If you're a woman who's answered 'yes' to any of the above, you're not alone. Approximately 10% of the world’s adult population has symptoms of IBS, and 65-75% of those are women.* That means that approximately 1 in 6 women have IBS.

What Every Woman Needs to Know About Her Gut gives you:

- Clear, accessible information about and insight into what female hormones can do to gut health - Stepped, manageable strategies to take control of your troublesome gut - A diet plan that focuses on your specific requirements, which is flexible, achievable and sustainable - Easy-to-follow recipes that are gut-friendly, delicious and restore your digestive health What Every Woman Needs to Know About Her Gut also introduces The FLAT Gut Diet, a holistic diet and lifestyle plan developed by The Gut Experts that provides significant relief from IBS, bloating and other uncomfortable digestive symptoms.

Professor Barbara Ryan and Elaine McGowan, RD, are The Gut Experts (@thegutexperts and www.thegutexperts.com ). They have more than 50 years of combined clinical experience and have treated over 60,000 patients with every kind of digestive condition and nutritional requirement. They are bringing their expertise and insights to you in this easy-to-digest book.

What Every Woman Needs to Know About Her Gut

(Sheldon Press) is available now.

Professor Barbara Ryan and Elaine McGowan, RD, are The Gut Experts (@thegutexperts and www.thegutexperts.com ). They are bringing their expertise and insights to you in this easy-to-digest book.