Feelgood 02-04-2010 by Evening Echo

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Feelgood

Friday, April 2, 2010

Body beautiful

Victoria McDowell tried everything, from diet to exercise, before turning to liposuction: 8, 9

BEDROOM TACTICS

Rediscover joy of sex after baby arrives: 4, 5

HEART STOPPING Why trans fats get the bad press they deserve: 11

Picture: Alan Lewis

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POWER FOOD

Have a Good Friday with protein-packed ďŹ sh: 12

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It’s time to end the silence surrounding the issue of bed wetting, Jenny Perez tells Deirdre Reynolds Kate O’Reilly WHAT’S ON WALK 4 AWARE: Aware, the national organisation which provides information and emotional support services to individuals and families affected by depression, are looking for volunteers to Walk 4 Aware on Sunday, May 9. If anyone would like to organise a sponsored walk in their area and be part of this nationwide fundraising event, Aware will provide sponsorship cards and other promotional materials, etc. Contact the Aware office in Dublin at 01-6617211 or visit www.aware.ie. HEART CLINIC: The Irish Heart Foundation will hold a free Blood Pressure and Cholesterol testing Clinic at the Irish Heart Foundation Office, 42 Penrose Wharf, Cork from 10am-12pm on Tuesday next and in Midleton at the Family Resource Centre on Wednesday from 2.30 to 4pm. For more details call 021-4505822 or if you have questions about stroke or heart disease you can contact the Helpline 1890 432787. PUBLIC LECTURES: The schedule for the St John of God Hospital’s ‘Minding the Mind 2010 Public Lecture Series has just been announced. In the first lecture on Monday next, John Higgins, CEO, Retirement Planning Council will speak on Retirement 2010 from 8pm to 9.30pm in the St John of God Hospital Campus on the Stillorgan Road, Dublin. View the full schedule of lectures at www.sjoghosp.ie or contact the hospital on 01-2771400. COPE BENEFIT: The Montfort Singers & Dancers will present Oldies but Goldies, a nostalgic look back at the hits of the late ‘50s and early ‘60s at the CAT Club, Camden Quay, Cork from April 8 to 10 at 8pm. Tickets F20 from Pro Musica, Oliver Plunkett Street and the CAT Club. All proceeds to COPE Foundation. MEDITATION TALK: Fr Laurence Freeman will give a talk at Dzogchen Beara (Allihies, west Cork) exploring Christianity and Buddhism, etc. on Tuesday next from 10.45am. Attendance by donation. More details from 027-73032, www.dzogchenbeara.org TRAILTREKKER 2010: Trailtrekker is the Oxfam 100km team challenge across the Mourne Mountains and Cooley Peninsula. On September 4 and 5 teams of four will walk through some of Ireland’s most spectacular terrain in under 36 hours. Or you could make 2010 the year you run a marathon for Oxfam Ireland. You will need to secure a place in the event of your choice and Oxfam Ireland will supply sponsorship forms and a running vest or t-shirt. To find out more visit www.oxfamireland.org Items for inclusion in this column can be sent to koreilly8@gmail.com

Breaking the taboo

T’S the embarrassing secret kept by one-in-12 Irish families, but now mums and dads here have been urged to talk to their children about bed-wetting. British continence expert Jenny Perez jetted into Dublin last week to speak to concerned parents about the taboo topic, which affects children aged between four and 12 here. And she told afflicted families not to let red-faces stop them from seeking help. “We know from experience that only a third of families come forward for help,” says the director of ERIC (Education and Resources for Improving Childhood Continence). “Partly due to embarrassment and partly because they think the child will grow out of it. Our aim is to destigmatise the problem so parents and children know they’re not alone.” Children can suffer from primary enuresis — where bed-wetting is ongoing — or secondary enuresis — where it has suddenly been triggered by something, she explains. The causes, however, are less clear-cut — often a source of frustration for parents. “Bedwetting is quite unusual in that there are no hard and fast rules as to who’s affected or why,” she says. “It can be caused by anything from the trauma of moving house to an overactive bladder. “Enuresis has tended to be a lonely and neglected subject,” agrees Professor Denis Gill, paediatric nephrologist of the Royal College of Surgeons Ireland. “It’s lonely for the sufferer and neglected

STAYING DRY: Continence expert Jenny Perez says it’s important to destigmatise the problem of bedwetting.

by the medical profession.” Ironically though, the solution to the medical enigma could be “something as simple as making sure the child goes to the toilet directly before going to bed,” says Jenny Perez. “It might sound obvious, but lots of children can get over it with some straightforward changes to their routine. Others may need to see their local GP.”

Analyse your child’s routine in a bid to come up with answers — are they guzzling liquids after school or could a particular drink be the culprit? In the meantime, the charity — accessible to Irish parents at Eric.org.uk — has teamed up with Pampers UnderJams, new pull-ups that give children the confidence to go on sleepovers. But patience is paramount to making protective pants and bed sheets a thing of the past. “Bed-wetting can be incredibly trying for working parents,” she adds. “Try to remember it’s not their fault. Involve the child in changing the bed — not as punishment but as motivation to become dry.”

HEALTH NOTES FISH oil capsules may help young people with mental illness from developing schizophrenia. An international team of researchers from Austria, Australia and Switzerland studied 81 people aged 13-25 at a high risk of developing psychosis. After one year of monitoring, two of 41 patients in the fish oil group, (5%) had become psychotic. In the placebo group, 11 of 40 (28%) had become psychotic. Based on these results, a three-month course of fish oil capsules appears to be as effective as drugs, cutting the rate of psychotic illness like schizophrenia by 25%. There is no proven cause for schizophrenia, but one hypothesis is that those with the disease don’t process fatty acids correctly, which leads to damaged brain cells. The researchers who conducted this study believed that the WASTE NOT: Recycle Easter Egg packaging Omega-3 fatty acids in fish oil could help and avoid dumping this year. Picture:iStock brain cells to repair and stabilise. ■ For further information visit www.paradoxoil.com The risks to children exposed to fluoridated Irish water are highlighted in a scientific review just published in the Toxicology journal. Study author and scientific director of the Alliance for Natural Health, Dr Robert Verkerk, says if the same methods used by European and American authorities for risk assessment of vitamins and minerals were applied to fluoride, fluoridation of the water supply would need to be banned due to the high risk of dental fluorosis — irreversible

According to a scientific review conducted in the latest issue of the British Nutrition Foundation journal, there is “insufficient evidence” to support the cold-fighting capacity of these nutrients when taken in supplement format. While vitamin C and zinc were found to offer some benefits, more studies were called for to establish the extent of their influence. Vitamin C taken as a preventative reduced the duration of common cold symptoms by 8% in adults and by 13.6% in children, but no effect was found when vitamin C was taken therapeutically.

It’s estimated that households will create the following amount of Easter egg packaging waste: ■ 16,191 kilos of aluminium foil packaging waste equal to eight Hummers. ■ 3,058 kilos of card or paper packaging waste which laid out flat would cover an damage to tooth enamel — in children. Dr Verkerk recommends that mass fluori- area 10 times the size of St Stephen’s dation of the public water supply is stopped Green. ■ 215,901 kilos of PET plastic packaging immediately. “This is borne out by actual waste could make 190,388 fleece jackets. data from Ireland which shows that every Repak is asking all households to use third child is affected,” he says. their household collections, recycling cen■ Visit: www.anhcampaign.org tres and BringBanks to recycle all of this used packaging rather than sending it to Got a cold? Before reaching for the recomlandfill. Visit www.recyclemore.ie for details mended vitamin C, zinc, selenium and proof local recycling centres. biotics, spare a thought for the latest reIrene Feighan search.

feelgood@examiner.ie EDITORIAL: Irene Feighan 021-4802292 ADVERTISING: Niamh Kelly 021-4802215

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FRIDAY, APRIL 2, 2010

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THE SHAPE I'M IN

Ronnie Whelan

The star trekker FORMER Liverpool FC and Ireland international soccer player, Ronnie Whelan, is set to undertake a six-day walk across some of Ireland’s most popular hiking routes in a bid to raise awareness about myasthenia gravis. The soccer star’s 24-year-old daughter, Elizabeth, was diagnosed with the auto-immune disease, which causes a breakdown between nerves and muscles, when she was 18, something which Ronnie says left the whole family shell-shocked. Married to Elaine, he has two other daughters, Georgia, 21, and Amy, 15. “Elizabeth’s doing very well now. She’s one of the fortunate ones, in that she was diagnosed after eight to nine months, which is pretty quick. She had an operation to remove her thymus gland. It doesn’t help everyone with the condition, but, fortunately in her case, it worked. Now, she gets by on steroids every second day and a ‘boosting’ tablet in the morning to get her muscles going,” says Ronnie, 48. Ronnie Whelan’s Rocky Road to Dublin Walking Challenge takes place from Thursday, April 29 to Tuesday, May 4, and involves a 130km trek across the Western Way, Slieve Bloom Mountains, St Kevin’s Way, in Glendalough, and the coastal route from Greystones to Dublin. Members of the public can sign-up to join the challenge at www.rockyroad.ie.

What’s your guiltiest pleasure? Once or twice a year, I’ll have a profiterole.

What shape are you in? Not too bad — I’ve been doing a lot of walking, getting the miles in before the trek. Some days, I’ll have a break and play golf, instead, but when I walk I do eight to ten miles. I wasn’t in great shape a couple of years ago. I’d put on a lot of weight. Then, I found I had a yeast intolerance, so I gave up bread and beer and lost one and a half stone, which I’ve been able to keep off.

What would you change about your appearance? I’d definitely change my hair. I get so much stick about it. For 48 years, I’ve had the same haircut.

Do you have any health concerns? Even in my playing days — before operations for injuries — the nurses would tell me my blood pressure was up. I’d put it down to the stress of going for surgery. Now, I take a tablet for it everyday and it’s at a good level. I’ve had to change tablets, though, because the first one I was on gave me a hive-like rash. What are your healthiest eating habits? I make a big salad at lunchtime, with lettuce, cucumber, celery, peppers and tomatoes, and I add prawns. I pick at that through the day. My wife cooks every night — we don’t eat pre-cooked meals, so we’re pretty healthy when it comes to food.

What would keep you awake at night? Worrying about my kids is the worst thing. Or a bad shot on the golf course. I’m pretty fortunate though — I don’t have much stress in my life, at the moment. How do you relax? Usually by playing a game of golf. I’m down to a nine handicap. And I’ve got Elaine interested, so I’ve been taking her out — she’s really enjoying it. I’ve got a snooker table too, for when I need an hour on my own. Who would you invite to your dream dinner party? I’d invite George Best, so we could talk about football and what his life was like. When did you last cry? I’m a cry-baby. Anything will set me off, kids’ movies especially, so I probably last cried watching one of them. What’s your favourite smell? I love the smell of freshly-mown grass. It takes me back to when I was fit as a fiddle and could play all day.

What trait do you least like in others? Bad manners — it really annoys me when people don’t acknowledge your holding a door for them, for example. What trait do you least like in yourself? I’m comfortable with how I am, though I’m probably a bit of a nag when I’m hungry. Do you pray? I pray a lot. I lost my mam two years ago, my dad well before that. I still speak to them everyday. I pray mostly when I want something, but I pray other times, too.

ecovering WELLNESS

Sat. April 10th, River Lee Hotel, Cork (formerly Jury’s Hotel)

Speaker DR. PATRICK MAGOVERN

Integrated Conventional Medicine & Complementary Medicine When the tests are all ‘normal’, but you know that you’re not dreaming up the problem! A practical problem-solving, recovery-oriented approach for patients covering three problem areas: 10am: ‘‘My Irritable Bowel Syndrome is affecting my quality of life’’. 12 midday: Fatigue Problems: Ranging from mild everyday fatigue to debilitating M.E. 2pm: Women’s hormone, and cycle-related health problems during the years from 15 to 50. Exploring solutions from both inside and outside the conventional medical ‘box’. Further information

www.drummartinclinic.ie phone 01 296 5993 Admission at door €15 per lecture Three-lecture ticket €40

A UNIQUE GIFT

A PERSONALISED IRISH EXAMINER FRONT PAGE

What would cheer up your day? A hole in one in golf would go a long way towards cheering my day. Helen O’Callaghan ��

FAMILY TIES: Ronnie Whelan speaking at the launch of the myasthenia gravis (MG) national awareness campaign. His eldest daughter suffers from the auto-immune disease.

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Picture:Marc O’Sullivan/OSD Photo Agency

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Feelgood

FRIDAY, APRIL 2, 2010

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Childbirth puts the sexual relationship of most couples to the test, but it is important to

communicate and maintain intimacy in other ways, says Suzanne Harrington

When baby makes three

ITHOUT sex there are no babies, but with babies, is there any sex? Generally, no — for the initial period at least. The idea of having sex can be horrifying in the immediate aftermath of birth. The overnight transformation of your mind, body and lifestyle by the arrival of a new baby may shove any thoughts of sex to the back of the queue. Breast-feeding, sleep deprivation and general soreness from either vaginal or c-section delivery — coupled with the physical body changes of pregnancy and lactation, plus hormonal freefall — will mean that unless you are the exception, you may not fancy anything, not even a quickie, anytime soon. These changes are well-documented. As are the effects of a new baby on the relationship dynamic between a couple, where, from her perspective all she wants is love, empathy and support, and someone to look after her so that she can look after the baby. He, on the other hand, while most likely overjoyed at the birth of his child, may be experiencing a sense of loss and bewilderment — where has his woman gone, and who is this frazzled being who can only talk about sleeps, feeds and nappy rash? What has happened to them as a couple? What about him? Most recent figPHYSICAL REACTION: Physically, the mother ures show 70,620 babies were born in will not be ready for Ireland in 2007 — sex for around six that’s a lot of relaweeks after the birth. tionship strain. says Mary O’Conor. “The main problem experienced by new fathers is exclusion,” says sex therapist Mary O’Conor. “There is a huge bond between mother and baby, much more at the beginning than the bond between father and baby. So he may feel excluded. It was just the two of them, but now it’s three. The dyad has become a triad, and will never revert. “Any feelings of abandonment could be linked to the father’s own family history — if there have been previous feelings of abandonment, these could resurface. There are so many variables it’s impossible to quantify — the state of the relationship prior to the baby, which number child it is, how big a part sex played in the relationship before the baby was born. “Physically, the mother will not be ready for sex for around six weeks after the birth. This is a time for hugs and cuddles and affirmation. If sex is an issue, the obvious thing is to talk about it. Are you ready to resume? If your sex life has been very regular, can you suddenly do without? “Her hormones will be all over the place

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Picture: iStock

Men are visually stimulated — if they are truthful, they may not like how she looks post-childbirth, which is terribly hurtful to women, and so many men feel guilty about their feelings. They can be soothed back towards intimacy via the senses — touching soft skin, for instance — rather than the visual — she may be anywhere from feeling interested to totally disinterested, just as during pregnancy she may be more interested in sex than usual. Masturbation is always an option for him, or for her, for that matter. There’s more to making love than intercourse. The most important thing is having time together. Sex notwithstanding, the most important thing is to spend time alone together — grab some when the baby is asleep.” Dismissing the father’s sexual urge as selfish and needy, while a common — and, from the female perspective, often understandable — response, is counter-productive in the long term.

Sex therapist Rachel Foux, founder of the Household Companion parents website and author of New Mum’s Guide To Sex, believes that the needs of the new father are often overlooked and marginalised as attention is focused on the new mother. “Fathers need support too,” she says. “I see the fallout 15 years into the dynamic — men presenting with erectile dysfunction, lack of libido etc, which started soon after the birth. “Let’s stop the pattern of pushing men away, but recognise that women are so often overwhelmed by the change in their lives, by their hormones, and by exhaustion, that it can all be too much to deal with. So we

FRIDAY, APRIL 2, 2010

need to support each parent. Who supports the man, whose needs are equally legitimate? “We need to do something different. The most important thing is communication between the couple. Usually it is the father who wanders out of the relationship looking for sex — not during pregnancy or in the initial period, but looking outside the relationship for sex seems to happen when the baby is around one year mark.” Foux also advocates masturbation in the early period after birth. “The father’s sexual needs are still there. So if he has high sexual needs, he takes care of himself — it’s less pressuring on the woman, and more respon-

sible of him. Sex is a natural function of a man, but often what a woman wants after childbirth is not sex as much as intimacy and talking.” Yet just as women need intimacy and loving support, so too do men. “Another thing men report to me is that they lose their talking time with their partner,” she says. “They lose their sounding board, their companion. Women may hate me for saying this, but sometimes they need to make an extra effort just to talk to their partner, and to recognise that he is still a sexual being.” He may also be feeling a bit unsure about her fluctuating desire levels during pregnancy. “There is no reason why you cannot have sex at any time during pregnancy, says Foux. “Some women are rampant, other go right off sex. But men like consistency, regularity and predictability. So sex during pregnancy can be terribly confusing for a man. As women, we are in the middle of the experience, living it, but the man is looking in from the outside.” There are also men who go off their partners during and after pregnancy, put off by the pregnancy belly, the enlarged breasts, the whole primal physicality of it. OUTSIDE FORCE: “There are some Usually it is the father men who are genwho wanders out of uinely repulsed by the relationship pregnancy,” says looking for sex, says Foux. “If a woman Rachel Foux. has had a good birth and is not traumatised and want to resume physical intimacy as soon as she is ready, sometimes it can be the man who is not ready. He in turn may be unnerved by the feeling of responsibility, or be sleep-deprived. “Also, men are visually stimulated — if they are truthful, they may not like how she looks post-childbirth, which is terribly hurtful to women, and so many men in turn feel guilty about their feelings. These men can often be soothed back towards intimacy via the senses — touching soft skin, for instance — rather than the visual. “There are some men who are unable to get over the fact that their partner’s body has changed, and there are some men who adore the pregnant body and can’t get enough of it, which in turn can be overwhelming for the woman. There are many combinations. But it is always possible to have intimacy — it just needs work.” ■ www.householdcompanion.com

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There is a huge bond between mother and baby, much more at the beginning than the bond between father and baby. So he may feel excluded. It was just the two of them, but now it’s three Getting together HERE are some tips for new parents, given by Rachel Foux. Month 1: Bubble baths together, sitting face to face. Cuddles on the sofa. Touching, reassurance, intimacy. Month 2: Pleasuring, either mutual or in a shared space, being open and loving. Month 3: Reconnect together, not by intercourse, but by focusing on your pelvic floor muscles, for her, and your bulbocavernosus muscle, for him. Get used to your body again. Month 4: Penetrative sex: required ingredients are comfort, intimacy, time and space, heart connection, good techniques, an open mind, imagination, patience, and a good sense of humour. Month 5: Romance and seduction: candlelit dinner, cooking a meal for each other, using the domestic space erotically once the baby is asleep for a few hours. Month 6: Play and fantasy: make the most of each other at home. Create a fantasy scenario using text, dressing up, role play. Make the effort. It will be worth it.

FRIDAY, APRIL 2, 2010

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Therese O’Callaghan road-tests ChiRunning with Catherina McKiernan

On a different track

ATHERINA MCKIERNAN has no intention of living life in the slow lane. The former world-class athlete has taken up ChiRunning and is now teaching it up and down the country. I recently met Catherina in Midleton, Co Cork, where she was giving a day-long workshop. A mother of two young children, she is in amazing shape. Lean and fit, you would be forgiven for thinking she still competes. However, while her heavy training days are over, she continues to run and her daily six or seven miles around the Phoenix Park in Dublin is for pleasure. In a country where the number of people going out running has gone from strength to strength, ChiRunning is attracting a growing number of followers. ChiRunning can help the ordinary jogger enjoy their run a lot more. It is an attitude of mind that allows people to run injury-free. The 12 people attending the workshop were a mix of male and female. They varied from beginners to marathon runners, tri-athletes to people who run a couple of miles, but they were all seeking the same result: to run better and injury-free. “ChiRunning is about the good mechanics of running to prevent injuries and make running easier on yourself and to have less impact on the body,” says Catherina. “Unfortunately people associate running with injuries. It shouldn’t be like that. If you can move in an efficient way you are going to have less impact on the body, and posture is the cornerstone of the ChiRunning technique. “When you get the posture right, everything else comes into play much easier. Posture is not just for running, it is for life. Water will flow through a straight pipe better than a bent one.” Catherina starts the session by recording on video each participant while they jog a short distance. Invariably, poor posture emerges as one of the most common problems. Heel-strike is another, which means you are landing on your heel instead of a mid-foot strike on the ball of your foot. A heel strike has greater impact on the body. The third difficulty is holding tension in the body. If you can let go of this and be free and loose, Catherina reckons you will be doing your body a big favour. The next phase of the workshop is spent correcting each person’s posture. Catherina carries out one-to-one drills on how to improve stance. She shows how to balance the weight evenly between the feet, how to level your pelvis — this is where the power comes from when you are running — how to lengthen the upper body and then how to lean the whole body ever so slightly forward so that gravity lets you fall in the direction you are running. Ear, shoulder, hip and ankle should be in a straight line. A simple test to see if your alignment is right is when you look down at your feet you should be able to see the bows of your shoelaces. There were many more pointers from the Cavan native, and the morning session culminated with the group going for a short run outdoors to apply the new techniques. Catherina is hands-on and runs with the pack helping sort any issues along the way. Over a light lunch we chat. Catherina is open-hearted and her wit makes for good entertainment. She interacts easily with the group, keeping her audience engrossed with tips you know are based on personal experience. “The workshops are for all types of runners who want to run injury-free,” says Catherina. “I

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have people in the workshops that used to run and maybe stopped running because of work or family commitments and want to start up again. I have people who never ran and have taken it up at a later age and people who are running all their lives and are getting injuries.” ChiRunning originated in Africa and is based on the same principles and orientation as yoga, pilates, and t’ai chi: working with core muscles — integrating mind and body — and focusing on overall and long-term performance and well-being. “Danny Dreyer is the founder of ChiRunning. He is an ultra marathon runner and he studied the mechanics of running for 30 years,” says Catherina. “A lot of it is based on the way the Africans run. They run very free and easy. “Many Africans run barefoot. When you run barefoot you won’t heel-strike. Mid foot strike is much easier. “The relaxation concept is another concept. They are not rushing from A to B like we are. They would be much more easy going relaxed in their everyday life.” The afternoon session kicks off with when and how to do stretches. Among the other topics discussed is making sure the arm swing is in tandem with the feet. Arms and legs should be 50/50 — a shared effort from both when running on the flat. The group then watches the video of their morning jog with Catherina giving feedback. At this stage, most people can see for themselves what they had been doing wrong. A questions and answers session follows and many topics are covered, including recovery after a run or a race. The 20-minute window after a run, she tells us, is very important to eat something like a banana and drink a glass of milk. This helps recovery — otherwise you are going to be tired the next day. Plenty of more issues come up for discussion such as whether or not to eat before a run. Is it better to run for time or distance and how much should you increase your time per week to improve your mileage? Catherina provides all the answers. Later in the afternoon there is one final run up and down a nearby road. Again, Catherina is there in the middle of all her students. ChiRunning has changed my way of running, particularly on the longer sessions. When feeling tired, I remind myself of the techniques, especially the mid-foot strike which gives me a softer landing. And my feet thank me for it — every time.

Run the chi way ■ Good posture — ear, shoulder, hip and ankle should be aligned. ■ Relax the body — shake out those ankles, knees, hips, arms and wrists. ■ Hold your pelvis (core muscles) level while running and never bend at the waist. ■ Breathe in through the nose and out through the mouth. ■ Distribute the weight evenly between both feet — both pointing forward. ■ Keep head up, aligning it with the rest of the body, and chin tucked in — the head weighs about 15lbs. ■ Let go of any tension in the body especially around the middle area and shoulders as this restricts your movement ■ Run with your whole body in a slight forward lean, gravity pulling you forward from the ankles. ■ Let your feet land with your upper body falling forward and your legs swinging rearward. ■ The more you relax, the easier it is to run. ■ Arms and legs should share the effort on level terrain — fists slightly clenched. ■ If you start slowly there is no need to warm up beforehand. ■ Stretch after — 12-second holds — some experts say to let muscles settle before stretching (maybe around 20 minutes). ■ Keep short strides, landing mid-foot — not the toe. ■ Might sound obvious — but leave the mobile at home.

■ For details on ChiRunning visit: www.catherinamckiernan.com

WINNING STREAK: ChiRunning instructor Catherina McKiernan, right, in action at the London Marathon, which she won in 1998. She has also won four world silver medals and a gold at the European Cross Country Championships. Picture:AP Photo/Alastair Grant

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What we put into our bodies and how much we exercise reflects our inner view of ourselves

The food of love

RUTH REIDY, M.I.N.D.I. CLINICAL NUTRITIONIST & DIETITIAN

Starting ‘Eat, Move & Be Healthy’ Programme on:Monday April 12th 2010 in Vienna Woods Hotel, Glanmire from 7-9pm & Thursday April 15th in Midleton GAA Complex between 7.15-9.15pm. Small Group. 1 Year Programme. Can pay by installments. 6 weekly sessions initially and further sessions after 3, 6 & 12 months. Supportive learning environment to have all your questions answered. Cost may be claimed back from your Health Insurance Company.

To book your place or for more details please contact Ruth on:Tel: 087-2385230 or email: ruth@nutrition4u.ie or visit her Website:- www.nutrition4u.ie Individual Programme also available.

A Magical Trip to

India

August 15th – 2 weeks

(personally escorted – licensed and bonded)

Come with me and experience the magic,mystery beauty, serenity,smiles and aromas that is India. For full details,prices & itinerary on this fantastic Trip, please call 087 8301053 elizabeth.hitchcock@gmail.com

Tony Humphreys

HERE is an adage that ‘you are what you eat’, but while the food we eat does mirror some aspects of our interior world, it fails to reflect the complexity of who we are. Nevertheless, we cannot live a healthy life without giving some consideration to what we put into our bodies. While mature individuals eat in order to live, there are many individuals who live in order to eat. These latter persons have cleverly found a substitute for the unconditional love they did not receive in the past and are not currently receiving. Food fills the void, the emptiness within. However, because food is a substitute — there is nothing compared to the real thing — its effects are temporary and the compulsion to eat quickly re-emerges in order to keep trying to fill what is, in effect, a bottomless pit. When we make a decision to review our eating behaviour we need to determine which camp do we belong to — ‘eating to live’ or ‘living to eat’? Generally speaking, those in the first group fare well with taking on the challenge of healthy eating and exercising, whereas those in the second group, struggle, and for good reasons. For this group there is a double diet to be pursued: 1. What do I feed myself in terms of unconditional love, kindness, warmth, support and tenderness? 2. What do I put into my body in terms of food and beverages? When the two diets are attended to, progress towards emotional and physical wellbeing is much more likely. Indeed, the warmth, support and encouragement experienced from fellow travellers and the dietician/nutritionist offering the course on healthy eating and exercising can be a powerful motivating force, helping individuals to stay on track. We well know that outlining the dangers of anything — food, alcohol, drugs, speeding and over-work — rarely changes behaviour. Change always comes from the inside-out. It is only when individuals consciously acknowledge a truth that they are set free from whatever inner torment was regulating their lives. Nonetheless, it is important that information is available regarding the dangers certain foodstuffs pose, but this knowledge needs to be communicated in a sensible, non-alarmist and non-fanatical way. Incidentally, when somebody is fanatical about food they need to seriously examine to which of the two above groups they belong to. Inevitably, it will an unconscious issue of abandonment that will be motivating their fanatical behaviour. Seeking out individuals who devote their careers to the study of food and its bio-chemical effects is a worthy exercise, as is discovering what foods best nourish us. An example of the threat that food poses is that cholesterol appears to play a major role in heart disease. Dietary cholesterol is a fatty substance only found in foods of animal origin. In countries where hamburgers, hot dogs and ice-cream dominate people’s diet, there is a high incidence of heart disease compared to countries like China and Japan where their diet is low in fat and the incidence of

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There’s a remedy for everything NURTURING OURSELVES: What we eat and how we eat is more than physical nourishment. Picture:iStock

We well know that outlining the dangers of anything — food, alcohol, drugs, speeding and over-work — rarely changes behaviour. Change always comes from the inside-out

heart disease much lower. A study by Dr Dean Ornish of the Preventive Medicine Research Institute in Sausalito, USA, demonstrated that by eating an almost exclusively vegetarian diet with 10% of calories from fat, plus walking regularly and practicing yoga and meditation regularly over a period of one year, individuals who had severe coronary artery disease showed significantly increased blood flow to their hearts. This study is a dramatic demonstration of the power of the human body to heal itself, when given the opportunity. Most importantly, this change was accomplished, not with drugs, but by individuals changing the way they eat, exercise and meditate. Changing our relationship to food and exercise is not easy — this is evident from all the failed efforts we make to lose weight and get fit. Joining a group with an experienced nutritionist/dietician helps to become conscious of our defensive behaviours around eating, of our thoughts and feelings and of the social pressures associated with food and eating. Paying attention to the quality of the food we eat, how it was grown or made, where it comes from and what is in it are other important considerations. What is critical to progress is that the acknowledgement of our attachments and cravings around food mirror deeper emotional realities and it is here we will find our greatest challenge. Dr Tony Humphreys is a consultant clinical psychologist, author and international speaker. His new book with coauthor Helen Ruddle, The Compassionate Intentions of Illness is now available in bookshops. For more information visit: www.tonyhumphreys.ie

FRIDAY, APRIL 2, 2010

Full Homeopathic Treatment

€25.00

Ciarán and Susan Broadbery

Park Road, Killarney

085-2773535 www.myhomeopath.ie

Feel Good Personals

FOR COST EFFECTIVE ADVERTISING Phone: NIAMH KELLY Tel. 021-4802215 Faxx 021-4273846 niamh.kelly@examiner.ie

NOURISH & REJUVENATE WORKSHOP

with Naturopath/Herbalist Margie Lynch

Demonstrations, Tasty samples & Good fun! Learn how to:

Juice. Including green, herbal juices. Sprout. Make the best smoothies. Use wheatgrass, seaweeds & herbs. Make sprouted bread Prepare raw, dairy-free icecream with raw chocolate sauce.

An FIonn Uisce, Bandon, Co. Cork Sat April 10th 2010, 10am - 5pm. Cost: €100 (includes organic vegetarian lunch)

Information/Bookings: 086 2528627

FEELGOOD

A DIFFERENT VIEW ON LIFESTYLE

Your guide to fitness, health, happiness and lifestyle. Great writers and mentors. Where you come first.

Every Friday.

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Surgery can be a saviour for those who struggle with their weight. Arlene Harris talks to two women who, as a last resort, took the surgical route to changing their shape

SIZING UP THE OPTION OF SURGERY O

BESITY is more prevalent in Ireland than many other European countries, with almost 25% of the adult population classed as obese compared with less than 14% in most of the Mediterranean and Balkan states. With almost 2,000 premature deaths annually in Ireland being attributed to weight issues, it’s not surprising that many people are taking drastic measures to tackle their weight. Breege Doolan was lucky to see her 52nd birthday. Until this year she weighed 19 stone and was unable to perform even the simplest tasks — she was practically house bound. Diagnosed with severe asthma as a baby, the Roscommon woman spent most of her life struggling to breathe. Over the years her prescribed concoction of medication grew to 22 tablets daily and the mother of three began to pile on the weight. “I didn’t eat very much at all, but I ballooned from all the steroids I was taking,” she says. “Everything was a struggle — I could hardly walk, had no quality of life at all and was literally at death’s door.” After numerous visits to her GP, it was decided that surgery was too risky and she should carry on as normal. Refusing to be deterred, Breege visited a surgeon who agreed (with the consent of her family) to fit her with a gastric band. “And on January 22 last year, my life began once again,” she says. Through delicate keyhole surgery — which can cost up to F10,000 — she had her stomach reduced to the size of an egg. This drastic procedure means that although she lost weight, she will never be able to eat normally again. “I have lost nine stone since my operation. For the first three months I could take nothing but fluids, but now I can eat proper food, little and often. The size of my stomach means that I can’t eat and drink at the same time — not even tea and a biscuit — but it’s a small price for getting my life back.” With frequent check ups with the Hospital Group in Dublin, the successful patient is overwhelmed by the success of her procedure. “I haven’t needed any inhalers or medication since I’ve had the operation — I’m like a new woman.” Victoria McDowell from Belfast also had surgery to remove excess weight and was so happy with the procedure she went back for more. “In December 2008, I decided to have liposuction to remove weight from my hips,” says the 23-year-old. “I was always really curvy there and no matter what exercise or dieting I did, nothing would shift it.” The classroom assistant flew to Birmingham to undergo surgery with the Hospital Group and was so pleased with the results she was back on the operating table six months later. “The liposuction had made a huge difference to my shape so I decided to have another operation which would remove weight from my stomach and my inner and outer thighs.” The two procedures combined cost around F7,000 (including flights and transfers to the British hospital) but Victoria believes she got great value for money. “I went from a size 14 to a size 10 without too much pain or hassle,” she says. “Everyone was brilliant and so nice to me — I definitely think it was worth the cost.” Money is no object to many image-conscious

RIGHT STEP: Victoria McDowell was so happy with her first experience of liposuction that she went back for more. Picture:Alan Lewis - Photopress Belfast

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Operations to lose weight can be very invasive and carry great risk, says dietitian and nutritionist Paula Lee.

Rising obesity here needs to be tackled as it is linked to numerous health conditions, says Dr Patrick Treacy.

Weight loss expert Dr Eva Orsmond says while gastric banding can be effective, the mindset must change.

DRASTIC CHANGE: Breege Doolan who is 52 years old, had a gastric band fitted which she says improved her quality of life. Picture: Brian Farrell

celebrities in search of the perfect shape. Two examples stand out: Fern Britton underwent gastric band surgery in 2006 and dropped five stone and Kerry Katona lost two stone through liposuction in 2008. But is it really the answer to all our problems? Dietitian and nutritionist, Paula Mee, believes that extreme weight loss is not suitable for the majority of people. “When are we all going to realise that we are much more than our weight? Perhaps Fern and Kerry feel the pressure to look a certain way, but an invasive surgical procedure is not the panacea for our obesity problems,” she says. “Stomach stapling may be important on health grounds for a very small minority of obese patients who have tried lifestyle and behavioural change with no success.” The dietician also believes that surgery does not enhance the health and vitality of most individuals.

“Operations to lose weight can be very invasive and carry great risk,” she warns. “None tackle the real reason that the patient has become overweight in the first place, so it is likely that the weight will eventually creep on again if the patient does not undergo some cognitive behavioural therapy or lifestyle modification.” Mee also believes that there is too much emphasis on weight and not enough on health and fitness. “There is far too much media and public interest in weight. It’s all about cosmetic appearance and, unfortunately, not about health. You can be overweight and active and therefore far healthier than someone who is normal weight and inactive. “It would be fantastic to hear our celebrities discuss their body shapes in more positive ways — rather than endlessly promoting fad diets and surgery.” Weight-loss expert Dr Eva Orsmond, believes that the issues surrounding obesity should not be ignored.

“Gastric banding is effective if there is a severe weight problem, but it will not automatically improve quality of life,” she says. “If nothing is done to change the mindset, then the formerly obese person will still be thinking about food all the time.” The doctor — who has appeared in radio and TV programmes as an advisor on weight issues — also has reservations about liposuction and weight loss medication. “Diet pills do not work — no matter what promises are made, they have no effect whatsoever,” she says. “And liposuction is only relevant for removing small pockets of localised fat.” The Finnish-born doctor says the only way to successfully lose weight and keep it off is to follow the tried and tested method. “The message has always been the same: You will lose weight by concentrating on what goes in and what comes out,” she says. “People have to change their way of thinking and learn to eat less fattening foods and more fruit and vegetables.” She adds that while surgery, liposuction and diet pills may appear to offer a quick-fix solution, they are not the answer to the problem. “The most important thing to remember is the body and mind has to be in the same place. There is no point in changing your body size if you don’t alter your attitude to food. Otherwise, you will be fighting with it forever.” Dr Patrick Treacy of the Ailesbury Clinic and chairperson of the Irish Association of Cosmetic Doctors is concerned about the future health of the nation. “If rising obesity trends continue unabated, associated diseases such as diabetes, heart disease and cancer threaten to overwhelm the health system,” he says. “We have seen a big increase in weight loss procedures over the years, but this is because we are becoming a fatter nation,” says Dr Treacy. “Although liposuction does not work on visceral fat, which is the most dangerous form of fat, it is very beneficial for aesthetic subcutaneous fat such as muffin-top tummies and fat bottoms, which can be very hard to get rid of. “The difference liposuction can make in two hours could take five years to work off in the gym.” But can these procedures be dangerous? “We practice Vaser Liposuction here at our clinic and it is the safest form of weight loss surgery (250,000 procedures have been performed worldwide with no side effects) as the patient is awake so the risk of anesthetic mortality is reduced. “Obesity surgery not only helps people lose weight but also improves the associated co-morbidities of obesity such as diabetes, high blood pressure, cardiovascular disease, and stroke,” he says, adding that it can help with various forms of cancer, arthritis, joint pain, reflux and overall quality of life.” Although Dr Treacy doesn’t perform gastric band surgery, he believes it can of benefit people with serious weight issues. “We are facing a moral dilemma: do we treat people with the problem now (like we do in nicotine addiction) to save us all money later or do we just spend our hard-earned money on health programmes?” ■ For more information: www.paulamee.com www.orsmondeclinics.com or call 01 2827500 www.hospitalgroup.ie or call 1850 20 40 90 www.ailesburyclinic.ie or call 1850 918 133

39% of Irish adults are medically overweight with a further 25% classified as obese FRIDAY, APRIL 2, 2010

SLIM CHANCE: TV presenter Fern Britton (left) and (right) who underwent gastric band surgery. A leading stomach surgeon experienced a 400% increase in inquiries about gastric bands after the star revealed she lost five stone after the procedure. Picture: PA Wire

BAND WIDTH

EIGHT loss surgery can be dangerous with approximately 16 deaths in every 100,000 patients undergoing liposuction and one in 2,000 gastric band patients. It is not something which is suitable for everyone and certain criteria must be met before surgeons will consider candidates for surgery: CRITERIA FOR GASRTIC BAND SURGERY ■ Should have a BMI of 35 or 40 combined with other weight-related health issues. ■ Must be between 18 and 55 years of age. ■ Should have tried alternative methods of weight loss with no success. ■ Must have a record of at least five years of obesity. ■ Must not have an inflammatory disease of the gastrointestinal system.

■ Must have advice from GP before requesting surgery. CRITERIA FOR LIPOSUCTION ■ Should have shown an attempt to lose weight through exercise and lifestyle change. ■ Should be in good health. ■ Should only be slightly overweight.

NEW LOOK: Kerry Katona lost two stone through liposuction in 2008.

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Dr Niamh Houston

FAMILY

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Dr Niamh Houston is a GP with a special interest in integrative medicine. If you have a question about your child’s health email it to feelgood@examiner.ie or send a letter to Feelgood Irish Examiner City Quarter Lapps Quay Cork

I have depression and am taking medication to help treat this. My sleep is still broken and I was thinking of taking some natural sleep aids. Are they safe to take with antidepressants? A. Some questions need to be asked first in relation to your sleep disturbance. Why are you not sleeping? Are you waking up early in the morning or having difficulty getting off to sleep? One of the symptoms of depression is a disturbed sleep pattern, and this should settle when your medication begins to take effect, though it may take a few weeks. In the meantime other non-drug methods that will help develop a regular sleep habit include cutting back on caffeine, alcohol, and smoking, as well as relaxation and avoiding TV one to two hours prior to bed-time. Getting some form of regular exercise during the day (not too late in the evening) is also essential for establishing a good sleep pattern. Even a brisk 10-minute walk every day is a good starting point. Some non-prescription products contain tryptophan which is then converted to melatonin, a neurohormone that is responsible for regulating sleep cycles. Tryptophan is also converted to the neurotransmitter serotonin which regulates mood and emotion. Most modern antidepressants work by increasing the level of serotonin and other neurotransmitters, including dopamine and noradrenaline. If you are taking a form of antidepressant known as SSRIs (selective serotonin reuptake inhibitors) or MAOIs (monoamine oxidase inhibitors) you should not take any product containing melatonin or tryptophan. There is a risk of increasing your serotonin to a dangerous level, causing a serious condition known as serotonin syndrome. Signs and symptoms of this include agitation, confusion, delirium, sweating, changes in blood pressure, and a fast heart rate. It is also important to be aware that melatonin should be avoided in people taking anti-epilepsy medication or with a history of seizures as it lowers the seizure threshold. Melatonin can also interact with prescribed medications, including antidepressants, mood stabilisers, antipsychotics, blood thinners(warfarin, anticoagulants), high blood pressure tablets, and diabetic medication. Be aware also that certain dietary protein supplements contain tryptophan and should be avoided if taking medication for depression, bi-polar disease or psychosis. Q. I have just been told I have gout. Will changes to my diet make any difference to how this will affect me? A. Yes, without a doubt it will. Gout , a painful form of arthritis, occurs when high levels of uric acid in your blood cause crys-

MEDICATION AID: Sleep patterns should settle once anti-depressants take effect. Picture: GettyImages

tals to form and accumulate around a joint. Your body produces uric acid when it breaks down purines. Purines occur naturally in your body, but are also found in certain foods, such as anchovies, herring, mushrooms, asparagus, organ meats and alcohol, especially beer. A gout diet helps to control the production and elimination of uric acid. It is not a treatment for gout, but may help prevent gout attacks and reduce their severity. In many ways, the gout diet is similar to a healthy eating plan recommended to most people. As well as helping you maintain a healthy weight and avoid chronic conditions, such as heart disease and diabetes, it will contribute to better overall management of your gout.

Obesity is also a risk factor for gout, so losing weight can help you lower your risk of attacks. Avoid high-protein diets, which can cause you to produce too much uric acid. Make sure you drink plenty of fluids to help flush uric acid from your body. Aim for 10-16 glasses of water a day. Limit animal protein found in red meat, fatty fish and seafood. Eat more plant-based proteins, such as beans and legumes. Include more whole grains and fruits and vegetables and cut out refined carbohydrates such as white bread, cakes and biscuits. Cut back on foods or drinks sweetened with high-fructose corn syrup. Dietary changes alone will not be enough to treat your gout, but in combination with medication will reduce the number and severity of attacks.

NOTE: The information contained in Dr Houston’s column is not a substitute for medical advice. Always consult a doctor first

Catherine Shanahan MUM’S WORLD Feelgood

NCE upon a time there was a blanket that offered far more than comfort and warmth. To the unenlightened, it resembled an ageing dishcloth. To its owner, it was the most precious thing she possessed: endlessly versatile, always at hand and as necessary for sleep at night as the companionship of a long-time lover. Not quite a celebrity in its own right, it was nonetheless more sought-out than the 14th reincarnation of the Dalai Lama. Those who had witnessed the consequences of leaving home without it did not make the same mistake twice. Tesco check-out staff understood its significance and knew never to offer a tea towel as stand-in when the blanket was left in the car. Sometimes the child cast the blanket from her buggy when boredom or boldness took hold. Good-natured strangers whose kind hands retrieved it were left licking their wounds. “It proves,” thought the mother,

“that a serpent’s tooth is less piercing than a thankless child.” On occasion, it doubled as a dummy and the child would bundle it into her mouth. Horrified onlookers watched, expecting the child to choke. Her mother, sensing their horror, would feign removing the gag, all the while knowing that should she succeed, a riot would surely break out. The child would rather forfeit her teeth than surrender this object of love. It was not a glamour blanket, nor was it shabby chic. Lacklustre from countless washes, it had the aura of mottled milk. The mother had tried to replace it when disease threatened to strike but the child could spot a phoney a mile off and so the mother conceded defeat. To the child this threadbare rag was like a loyal hound — a comfort, a companion, a soother, a constant through life’s ups and downs. No teddy held her in thrall like this

FRIDAY, APRIL 2, 2010

dog-eared saliva trough. She would sooner part with her mother than surrender that square of cloth. Like Linus Van Pelt, in the comic strip Peanuts, her attachment to the blanket was intense. Like Linus, she suffered from physical symptoms when deprived of this line of defence. It was her spiritual blotter to soak up life’s worries, a safeguard against the mad world. Without it, she was rudderless, a ship all at sea, taken away by the current. She was Linus when his blanket was in the dryer: vulnerable, fearful, exposed. The mother could see no future where the blanket did not play a part. She imagined her daughter glide up the aisle to the man who had captured her heart. Resplendent in white she could hear the crowd gasp as the young groom turned towards his bride — instead of a veil, on her head was the blanket, that through sickness and health had survived.

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Rosie Shelley says all the evidence points to a ban on damaging trans fats

Spread the news F

EW areas of nutritional science have been so hotly debated as that of dietary fat. By the 1970s changing attitudes were leading us away from animal fats and towards chemically-altered vegetable oils, which were thought to be better for cardiovascular health. But the tide has been turning once again and recently a leading group of doctors called for so-called trans fats to be banned. Trans fats are created when liquid vegetable oils are hardened by a process called hydrogenation, which involves reacting them with hydrogen at very high temperatures. This makes them spreadable, adds bulk and increases shelf life. It also creates damaged fat molecules, which the body cannot recognise or utilise. Trans fats not only raise bad cholesterol and lower good cholesterol levels, they also increase levels of blood triglycerides — another marker for heart disease. Leading the call for a ban, Dr Alan Maryon-Davis, president of the British Faculty of Public Health, pointed to statements from America’s Institute of Medicine that there is no safe intake level for trans fats. Concerns over the risks of hydrogenated fats have been rumbling for some time now. Back in 1993, a Harvard study showed that consuming significant amounts doubles the risk of a heart attack. Food manufacturers have been reducing levels ever since, with some margarines now trans-fat-free and even boasting cholesterol-lowering properties. In January 2007 M&S became the first retailer to completely ban the use of hydrogenated fat in their foods, and more recently Mars announced a commitment to minimise trans fatty acid levels in its chocolate. It’s worth remembering that trans fats are not only a feature of spreads but also some commercially-baked goods, ready meals, sweets, crisps, gravies, soup powders and breakfast cereals. Trans fats have caused such controversy that they are now banned in Denmark, Switzerland, Austria, and the states of California and New York. So where does Ireland stand? The Food Safety Authority of Ireland (FSAI) has recently carried out surveys on packaged foods and fast-food outlets. Low levels of trans fats were found in both cases. “Trans fats are not really an issue in Ireland, where there are more problems with saturated fat intake,” says Dr Wayne Anderson of the FSAI. There is no legislation in the pipeline relating to trans fat levels, and little support for a Europe-wide ban, and the FSAI is focusing instead on a voluntary commitment to lowering levels of trans and saturated fats, and clearer labelling. The FSAI accepts that hydrogenated fats raise levels of triglycerides, and they “could be considered more likely to promote heart disease than an equivalent level of saturated fats”. A crucial qualification follows, however, as we eat far less trans fats than saturated fats. Dr Marian Faughnan of Safefood agrees that “average intakes of trans fats are only 0.7% of food energy, while saturated fat intake is on average 14%”. The recent focus on trans fats, Dr Faughnan says “is actually dis-

Feelgood

Even though margarines contain no cholesterol, they still stimulate your body to make cholesterol

Playing safe ■ Avoid bakery counter products and check all labels for ‘hydrogenated fats’, partially hydrogenated fats, or ‘shortenings’. ■ Grill, bake, poach or steam foods. If you must fry, use a little butter or coconut oil, which are more stable at high temperatures. Avoid deep-fried foods and re-using oil. ■ Replace unhealthy fats with oily fish, avocados, and fresh nuts and seeds. Drizzle olive oil on bread, vegetables etc. ■ Keep total fat within 30% of calorie intake.

Butter is ... Picture: Getty Images

tracting from the real issue for the Irish population, which is a high saturated fat intake.” However, GP, nutritionist and author Dr Andrew Weil points out that the process of hydrogenation also creates saturated fat. And even though margarines, often high in trans fats, contain no cholesterol, “they still stimulate your body to make cholesterol when you eat them”. In fact, a review of relevant research, published by Harvard scientists in 2001, found that trans fats have twice the impact of saturated fats on cholesterol levels, and that they “contribute to increased risk of CHD through multiple mechanisms”. Heart health aside, recent research has shown that eating trans fats can decrease immune response, potentially increasing the risk

of infections and cancers, and also insulin response, which can lead to diabetes. Nutritionist Patrick Holford points to studies suggesting that not only do trans fats block the crucial functions of healthy fats, “they can also disrupt pregnancy hormones, reduce birth weight and lower the quality of breast milk, as well as decreasing testosterone and increasing abnormal sperm in men”. Despite all the evidence, it seems no Europe-wide legislation regarding trans fats will be forthcoming, though the World Health Organisation has recommended that “food manufacturers should reduce the levels of trans fatty acids arising from hydrogenation”. We the consumers can always vote with our wallets.

FRIDAY, APRIL 2, 2010

■ A pure product with no chemical additives or alteration. ■ Its fatty acids are structurally similar to those in our bodies, unlike trans-fatty acids which the body cannot utilise. ■ Contains good levels of fat-soluble vitamins A, D, E and K. ■ More stable at high temperatures than vegetable oils. ■ Butter tastes good. ■ Trans fat spreads have been shown to increase the risk of heart disease, decrease immune response and insulin response, block the action of essential fats, and cause reproductive problems.

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FISH

IT’S GOOD FRIDAY TODAY — TIME TO CELEBRATE THE VERSATILITY OF

Roz Crowley

INCE today is Good Friday you can be guaranteed that fresh fish is in plentiful supply in lots of

outlets. Rather than being confined to the fish-on-Friday religious tradition, we have become much more adventurous, incorporating different varieties into our diet throughout the week. Aside from experimenting with the flavours and consistency of different fish, we are also tuned into it being a health food. Fish is an excellent source of high-quality protein, essential for body building and repair of tissues. It is also packed with B vitamins, which converts food to energy and builds healthy nerve tissue. Oil-rich fish provides an important source of vitamin A for healthy eyes, skin and hair and vitamin D for strong bones and teeth. Fish offers a good source of calcium, important for the formation of healthy bones and teeth. It is also rich in magnesium and zinc. For those watching their weight, white fish such as monk, cod, plaice, haddock sole are low in fat and calories. And while oily fish such as salmon, mackerel, herring and sardines pack a higher fat content, they still score below lamb chops and chicken served with its skin. Oil-rich fish is high in unsaturated fats containing Omega 3 which make a key difference to our health. Omega-3 oils from fish have been shown to lower blood fats. This in turn decreases the chance of a cholesterol build up and reduces the risk of a heart attack. The old wives tale that “fish is good for the brain” has been proven true by expert studies. Omega-3 oils help with brain functioning and development — pregnant women are encouraged to eat lots of oil-rich fish in the final trimester to encourage their baby’s brain development. Because fresh fish is so plentiful today, it may be a good time to buy a few extra fillets for the freezer to have during the week. Freeze them flat and separately and they will defrost quickly and provide a quick meal

Ready to pour

YOGURT can be delicious on fish, especially when the dish includes lentils. Rachel’s Organics has a new range of pouring yoghurts for use instead of cream or milk on breakfast cereals and desserts. This fully organic dairy is based in Wales and has nothing to do with Rachel Allen. The yoghurts in several flavours have a good texture and a natural taste with quite a tang too. The coconut flavour, pictured here, is a Greek style yoghurt with, as we can expect with Greek yoghurt, a high-fat content of 9g per 100g. However, the pouring yoghurts have just 1.5g fat per 100g. In Tesco, Superquinn, Dunnes in large 450g cartons for F1.32.

Lemon twist Monkfish Masala with Spicy Lentils is one of the many recipes that spice up a fish dish. on a busy day. It’s always a good idea to buy fish when at its best and freeze it for the weeks when the weather is not conducive to a good catch. Plaice is at its best right now and needs little more than a light dusting of seasoned flour and grilling or shallow frying in sunflower oil. Monkfish is also nutritious and is a good base for spices. I have paired it here with spiced lentils and it’s easy just to sit the monkfish on top towards the end of cooking so it steams gently and keeps all its flavours

and texture. I drizzle coconut milk over it sometimes, or a little yoghurt with a dash of honey. This recipe has plenty of healthy, warming spices to get us over spring colds, as well as good fibre, fish oils and a great flavour. Hake, haddock and any other fish also works well. Adjust the length of cooking time, lessening it with flatter fish. Test as you go and when it’s nearly opaque it’s cooked, take if off the heat as it will continue to cook while serving up.

Monkfish Masala with Spicy Lentils Serves 4 4 x 100g monkfish fillets 1 tsp coriander seeds 1 tsp cumin seeds 1 tsp fennel seeds 1 tsp back mustard seeds 1 cm cinnamon stick Pinch salt Grind all the spices and salt together, rub into the fish and leave for as long as you can, at least while preparing the rest of the dish. You can also use any ready-made spicy mix you fancy — Green Saffron, blended in east Cork, is worth trying. 250g red lentils 1 small onion, chopped finely

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1 tsp fresh ginger, chopped finely 1 small mild chilli, chopped 1 tbsp sunflower or groundnut oil 2 tsps curry powder 500ml vegetable stock Coriander or parsley, chopped Cook the onion, ginger and chilli in the oil until soft. Add the curry powder and stir for a minute. Add the (uncooked) lentils, then the stock and bring to the boil. Skim off any scum that forms on the top of the stock. Lower the heat, place a lid on the saucepan and cook until the lentils are beginning to soften — 10 minutes. Fry the monkfish quickly in oil on all sides to cook the spices a little, then sit on top of the lentil mixture and replace the lid

so it steams gently. Turn over if the monkfish is thick and the top is not cooking, or mix into the lentils for further heat. The fish should take about 10 minutes to cook. At this stage the water should have evaporated and you will have a moist lentil dish complete with cooked fish. Before serving, add chopped coriander or parsley. At the table, pass around a jug of coconut milk, creamed coconut or yoghurt sweetened with honey. As the coconut milk is watery, heat in a saucepan until it thickens slightly. Rachel’s Organics has introduced a new organic yoghurt which is flavoured with coconut and is perfect for this. See side panel. Accompany with grated carrot with a squeeze of lemon juice, sliced cucumber or halved and grilled tomatoes.

FRIDAY, APRIL 2, 2010

MAKE the versatile condiment gremolata by grating a clove of garlic and the rind of a small lemon and adding a heaped tablespoon of chopped parsley and the juice of the lemon. Sprinkle on any kind of fish. You can also use it with risotto, potatoes, stews (especially lamb), vegetables or even in a sandwich. It’s a terrific rescue remedy for dull food and great on leftovers. Packed with vitamins, it’s a winner.

Crusty coat USE semolina instead of flour to coat delicious, seasonal plaice. Dust first with flour seasoned with a little sea salt and the tiniest fleck of chilli powder or some white pepper. Dip in beaten egg, then the semolina. The more coarse texture of couscous works well too.

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PRESSURE POINT: Anyone over 30 should have their blood pressure checked every two years.

Flexible approach to treat blood pressure

EW research on blood pressure shows that people whose systolic blood pressure — the top number in readings – varies a lot may be at increased risk of developing a stroke, even if their average blood pressure readings are normal. If you’re one of Ireland’s many men with high blood pressure, do not panic. The main aim of blood pressure control, to lower average blood pressure below certain limits, hasn’t changed. You should continue to take your current medication until you next have a routine appointment with your family doctor or cardiologist. At this appointment, you may wish to discuss the implications of this latest research for your blood pressure readings. Drugs that bring about the greatest reduction in visit-to-visit blood-pressure variability (calcium antagonists and diuretics) are associated with the best stroke prevention. That’s accord-

Deirdre O'Flynn

MOSTLY MEN ing to Professor Eoin O’Brien, vice-president of the Irish Heart Foundation, and a leading authority on blood pressure. And he noted a positive development in the form of a “flexipill”, a combination of two drugs in low dosage that allows greater treatment flexibility. “The flexipill provides a means of not only lowering mean blood pressure but of also reducing blood pressure variability,” he says. Blood pressure variability refers to the fact that people’s blood pressure changes constantly throughout the day and night — this is normal. However,

Senator Norris backs arthritis campaign

Get ahead and protect against head injuries

MANY people with arthritis feel they shouldn’t exercise at all. But fitness is an important part of arthritis management. Senator David Norris, pictured here, who lives with arthritis himself, has teamed up with Arthritis Ireland to motivate people to get their Joints in Motion this May in aid of Arthritis Ireland. The Walking Challenge is a uniquely designed sponsored walk on May 8 for people with arthritis in aid of people with

HEAD injury is a nightmare most can only imagine, but it’s becoming more common with the growing number of crashes on our roads. “The brain is a very delicate organ and we must do everything we can to protect it, whether it is wearing a helmet while cycling or playing sports or taking extra precautions when on the roads,” says Barbara O’Connell, CEO of Acquired Brain Injury Ireland (ABI Ireland). “It is also important to highlight that brain injury can also occur as a result of a

TAKE

arthritis. The event aims to get people fit while raising funds for Arthritis Ireland. “Being involved in this challenge is great motivation to get out and get moving,” says Senator Norris who will ‘buddy up’ with stylist Celia Holman-Lee for the event. ■ To find out more, contact Arthritis Ireland on 01-6618188 or email fundraising@arthritisireland or visit www.arthritisireland.ie for information and to talk to one of the support team.

ORRY, stress, and other lifestyle factors can upset sleep, leaving us sluggish during the day, with poor memory and concentration. Longer term, lack of sleep can affect health. One in five Irish people suffer from disturbed sleep, say A Vogel, which offers the following tips: ■ Avoid caffeine, which stimulates the nervous system. ■ Don’t eat late at night. ■ Have a warm bath or read a pleasant book. ■ Reserve your bed for sleep. Having your bedroom packed with a TV, computer, and stacks of work makes it difficult for the brain to switch off.

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stroke, simple fall, drug overdose or due to a viral infection. In Ireland, over 10,000 people are affected each year by brain injury and a further 7,000 are affected by stroke. In our picture Kerry Councillor Michael Healy Rae is seen with Lucia Power, regional manager with Acquired Brain Injury Ireland, swapping his trademark cap for a stylish cycling helmet to raise awareness. ■ Further information can be found at www.abiireland.ie

for some people, the peaks and troughs of blood pressure readings are sharper than for others. High blood pressure, or hypertension, is a very common disorder in Ireland and, as well as stroke, it is associated with an increased risk of coronary artery disease, heart attack, kidney failure, and death. Unfortunately, there are no symptoms of hypertension and the only way it can be diagnosed is by having one’s blood pressure measured at regular intervals. About half of Irish adults over 50 years of age have high blood pressure. The normal level of blood pressure is usually about 120 (systolic) over 80 (diastolic), but this can vary with age, how a person feels, and activity. A person with blood pressure higher than 140 over 90 should be seen for follow-up by their family doctor. Generally anyone over 30 years old should have their blood pressure checked every two years.

DId you know...

As you age your body may find it difficult to absorb vital nutrients from food Source: www.eatrightontario.ca

SLEEP AIDS NATURAL HELP: Insomnia can be countered with natural products, say Nelson’s homeopathic dispensary, which recommends Bach Rescue Night, F10.95 for 20ml, which is flower essences designed to soothe an overactive mind. Rescue Night is alcohol-free and non-drowsy. Nelson’s Peaceful Sleep Tincture calms the nervous system; F16.75 for 30ml. Nelson’s Noctura is a homeopathic remedy in a pill; F7.25. Duke Street, Dublin 2 (or call to order on 01-6790451).

BEDTIME TREAT: Natural sleep aids are non-drowsy, non-habit-forming and non-addictive, say natural medicine company, Naturalife, whose RestBites delivers Zenbev, the natural sleep aid based on pumpkin seed powder. This is blended with caramel and coated with chocolate as a tasty bedtime snack; F12.99 for 10. Pumpkin seed powder is high in tryptophan, the amino acid the brain needs to produce melatonin (for sleep) and serotonin (for relaxation). See www.restbites.ie.

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SLEEP DROPS: A.Vogel Dormeasan Valerian Hops is used for the temporary relief of sleep disturbances. According to A.Vogel, clinical trials in a sleep laboratory in Germany show that this tincture can work the first time it’s taken, bringing swift relief without grogginess. F10.50 for 50ml, available from health stores and selected pharmacies. For further information check out www.avogel.ie

HERBAL BLENDS: Melissa is a new product from New Nordic. It contains melissa (lemon balm), a herb used for hundreds of years to calm, relax and induce sleep, as well as extracts of green tea and chamomile, and costs F13.99 for a pack of 40. Naturalife have its own Peace & Calm blend. It contains valerian and chamomile, along with passion flower to relax the body, and avena sativa (oats) for the nervous system. F15.22 for 100ml. Available from healthstores and from www.naturalife.ie; or 0404-62444.

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Chic and restrained it’s not but follow the rules and this season’s coral will get you noticed

Emily O’Sullivan

PRING has yet to reach my household. This is largely because I’m broke. So while people cavort around me in lighter, brighter colours as the sky turns blue and the weather cheers up, I’m stuck in my black drainpipe jeans, dark grey jumpers and ankle boots. I might lust after a bright red Burberry trench and yellow Mulberry Alexa bag, but I have to make do with my thick, yawnsome woolly black coat, which is now starting to feel like an albatross. Colour is definitely on the agenda this spring — and using cosmetics is the one way you can quickly and cheaply update your look, without spending a fortune. Pastel lilacs, sapphires, violets — it’s all out there, but one of the biggest colours of the season is the one that I fear the most — coral. Coral is seriously cool right now, but it takes a little getting used to. After all, this is the kind of shade normally reserved for octogenarian Floridian ladies with a penchant for trowelling on brightly-coloured lipstick and painting their eyebrows on with black pencil. Chic, elegant and restrained it is not. But coral is in the midst of a spectacular reinvention. Possibly thanks to the resurgence of all things ’80s, coral took the catwalks by storm with an audaciously orange lip set against a clean, simple face. Flashes of brights graced the eyes of models at the spring/summer runway shows, but this is such a difficult look to get right that it’s best not to even try. Instead, shades of coral from orange through to flamingo pink look gorgeous on the lips rather than the eyes, and are very wearable against a nude super-natural face. It’s a great way of making a fashion statement. If you want to be bang on-trend, you can

THE NEWS ON ...

JUST A TOUCH OF COLOUR

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ORGANIC BODY LOTIONS Really good quality organic body lotions can be a little hard to track down — and by organic we mean proper certified organic, but Irish company Voya has hit the nail on the head with Softly Does It, F26. Made from hand-harvested seaweed, and certified by the Soil Association, this light creamy lotion has a lovely fresh scent and keeps the skin well hydrated and silky soft.

TAKE THREE LIP FAVOURITES At the end of the winter, your lips can be left dry and ravaged from the bad weather. Get them back into tip-top shape with a top lip product, from bubblegum-scented exfoliators to plumpers. Lush Lip Scrub in Bubblegum, F5. Lush is well-known for its highly scented products — you only have to walk past the store to get a whiff — and this product is up there with the best of them. It’s got an unbelievable scent of bubblegum that catapults you right back to your childhood. This is a vegan product made with caster sugar to gently exfoliate your lips. Sure, you could make a scrub yourself with a little sugar and olive oil, but it wouldn’t be half as much fun.

team your coral with a clashy-clashy eye colour (orange teamed with pinky eye shadow, for example), but by focusing on the lip, you can create a number of different looks (match your coral-pink lipstick with a smoky eye for an instant update). There are great new shades around for spring/summer, so it’s definitely worth shopping around to get a look and shade that suits your skin tone. Bobbi Brown’s coral palette is one of the best options for the spring/summer, especially if you’re interested in wearing a variety of different coral shades.

If you’re not a fan of strong-toned lipsticks, then a touch of coral blusher can add a hint of tropical beauty to your face. It’s important to keep things low-key — you don’t want your cheeks to scream bright orange. Go for sheer formulations (cream blushers tend to work better than powder with strong tones such as coral) and blend very well for just a hint of a tint. Coral nail polishes are a great way to get a touch of the look, without taking any real risks. Keep nails short and well-rounded and make sure to use both a base coat and top coat to keep your polish lasting for longer.

Estee Lauder Michael Kors Blush in Sunset Coral, F33. A nice, soft, flattering blush in a rich, coral shade that blends well into the skin. A light dusting on the apples of the cheeks is all you need for a dose of spring cheer.

mulation that really sinks into the cheeks, making it great for drier skin types. This coral-red shade really brings a warmth to the cheeks.

L’Oreal Collagen Filler Double Action Lip, F20.99. This double-ended product contains a lip contour smoothing cream, and a lip-plumping cream, designed to be used one after another. Both creams feel very comfortable on the lips, delivering a good moisture boost, but whether we were plumper or not was hard to tell. Vaseline Lip Therapy with Aloe Vera, F1.99. Not all lip treatments have to be expensive. This little, pocked-size beauty has been keeping us soft and gentle right throughout the winter. The addition of aloe makes it a step up from the original formula and definitely seems to make a difference.

STUFF WE LIKE Estee Lauder Pure Colour Gloss Stick in Sunlit Coral, F22. This is a great pop of coral in a nice, glossy formulation. It’s not too outrageous a shade to make it unwearable, but it’s on-trend enough to make you look like you know what you’re doing. Urban Decay Pocket Rocket in Coral, F12.28. This is like a male version of the infamous nudey pen: a gloss that undresses handsome suited men simply by tilting it back and forward. It’s kinda funny and kinda cheeky, at the same time. The coral shade is a winner, though — richly pink and very pretty.

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Lancome Colour Fever Gloss in Coral Delight, F20. Lovely, sparkly lip gloss that is great for wearing with a light tan, this is definitely set to become a holiday favourite. It makes you want to drink a margarita by the pool the minute you put it on. Nars Cream Blush in Turkish Red, F29. Nars Cream Blush is a great for-

MAC Lipstick in Coral me Coral, F17.50. Lovely. To get an on-trend coral look, it’s best to go for lipstick rather than gloss. This shade is perfect: dab it on the lips for a casual, stained look, rather than going down the deeply unfashionable lipliner route. Bobbi Brown Coral Palette, F63. All your coral needs in one handy palette. It sounds expensive, but there are four coral shades here, as well as six eyeshadows

FRIDAY, APRIL 2, 2010

with metallic and matte shades, leading to countless combinations. It’s a great one-stop shop to get a hot spring look.

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Q Megan Sheppard Do you have a question for Megan Sheppard? Email it to feelgood@examiner.ie or send a letter to Feelgood Irish Examiner City Quarter Lapps Quay Cork

MY wife has a wheat intolerance. I have heard that it is possible for people with this problem to be desensitised. Can you give me any information on this? A. There is a very impressive technique, used widely throughout the world, for helping to eliminate a wide range of allergies and sensitivities. Nambudripad’s allergy elimination technique (NAET) was developed in 1983 by Dr Devi S Nambudripad, and uses the principles of acupuncture/acupressure points, chiropractic, kinesiology, nutrition, and western biomedicine together in this effective, non-invasive therapy for allergy sufferers. The treatment varies, depending on the individual and the severity of the problem. It can take as little as one session to completely desensitise a person’s system to a particular allergen. Factors which are significant, besides the severity of the allergy reaction, are the general well-being and immune status of the person looking for treatment. I suggest you contact Mary Bruen (086- 8236008), a naturopath who is one of 7,500 licensed NAET practitioners in the world, and is based in Dublin. You can also find further information on practitioners, and the technique itself, by visiting www.naet.com online. It is a good idea to read the book, Say Goodbye to Illness, by Dr Devi S Nambudripad, before you contact a practitioner, since this will help you understand what to expect from the treatment and how to maximise the benefits. Most practitioners will also have the NAET guidebook available, which outlines the foods and supplements you need to choose and/or avoid during treatment. ■ NAET is useful in treating adverse reactions to egg, milk, grains, peanuts, mushrooms, shellfish, grass, ragweed, flowers, penicillin, aspirin, latex, perfume, animal dander, animal epithelial, make-up, chemicals, cigarette smoke, pathogens, heat, cold, and other environmental agents. Q. My mum is interested in getting the D-mannose supplement that you mentioned in a recent article. Could you recommend a chemist or health food shop in the Limerick or Cork area that would

tive supplements. I don’t know of any shops in Limerick or Cork which currently stock this item, but would be happy to hear from anyone who does. The other option for purchasing this product is online, from www.synergy-health.co.uk — 0044-1698-827335. Synergy stock D-mannose, by Sweet Cure, at £19.99 (around F30) for 50 tablets. This is a naturally organic product, extracted from sweet forest timbers using a method based around photosynthesis. The other brand I recommend is Waterfall — for more information and online ordering, visit their website at www.waterfall-d-mannose.com. D-mannose works by binding to the bacteria, which causes bladder and urinary tract infections. This means that the bacteria is then flushed out during urination, rather than sticking to the bladder wall, where it can multiply out of control. Because D-mannose is water-soluble, it is absorbed and excreted very rapidly — so it brings fast relief for sufferers of cystitis/UTIs. The other great news about this supplement is it’s safe for use during pregnancy — a time when many women suffer from bladder infections and are unable to treat with many conventional and/or natural remedies. Always drink plenty of water when you are treating a urinary/bladder infection to help flush the bacteria out.

ALLERGY CONTROL: intolerance to wheat can be ‘cured’ by desensitising the body to the allergy. Picture: iStock

stock this? We have been looking without success. A. This is yet another wonderful product that can be difficult to source. It is currently available from both Nourish stores (01-670 3223) and Collins pharmacy, Killaloe, Co Clare (061-375505). Many health store owners are happy to order in, on special request, and welcome customer feedback regarding popular and effec-

Megan puts the spotlight on: The low-carb myth

IGH-protein diets have long been touted as the ideal for fitness and weight-loss, with the popular theory that cutting out carbohydrates forces your body to burn fat stores for energy. This ignores the key role carbohydrates play as a source of fuel for the body. And cutting carbs typically means that you miss out on getting your quote of fresh fruit and vegetables along with bread, pasta, legumes and grains. Nature has designed fruit and vegetables as an ideal fuel to keep your bodily systems functioning — with carbohydrates being an essential factor in the process. When you cut out carbohydrates you are also cutting out fibre from your diet, which is why so many high-protein diets leave people constipated, which leads to reabsorption of waste into the bloodstream and inter-

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nal or external haemorrhoids. High-protein diets are also typically high in fats, which is not good for heart health and can lead to overburdened kidneys, liver, and gallbladder. While you may lose weight quickly, you will likely have very little energy to spare. Excessive amounts of protein draws calcium from the bones, which increases risk of osteoporosis. If there is not enough carbohydrates to replenish glycogen levels, Ketosis can result, forcing the body to use protein and fat for energy. Side effects indicating ketosis include dizziness, lethargy, nausea, headaches, bad breath, constant thirst, and insomnia. Diabetics are at risk of a form of ketosis known as ketoacidosis, which is potentially life threatening. This happens when blood glucose levels

build up due to the absence of insulin, causing excessive urination, thirst, dehydration and the burning of fat. One of the most dangerous side effects for diabetics is the lowering of blood pH. I’m not advocating salty, fatty, and stodgy processed carbohydrates, but I would encourage protein fanatics to consider the benefits of natural carbohydrates such as fresh fruit, vegetables, and leafy greens. These are all foods which the body recognises and is designed to digest and utilise efficiently, increasing our energy levels and providing a small amount of proteins and fats to support internal and external health — your skin and hair will glow, and your heart and brain thank you.

FRIDAY, APRIL 2, 2010

Q. I tried to get Natra-flex balm on the internet, after you recommended it a couple of weeks ago. However, I was told it was not available. I have e-mailed www.natrahealth.com, but this email address is not correct. A. The address you mention is a website where you can purchase the balm online at £8.95 (F10) for 150ml. You can contact the manufacturers of NatraFlex balm by emailing info@natrahealth.co.uk, or phoning 0044-01889271333. For those readers who missed the recommendation of NatraFlex balm, it is a unique formulation developed by NatraHealth to assist in relieving joint and muscle pain by using a synergistic blend of boswellia, capsaicin, and MSM (methyl sulphonyl methane — organic sulphur). This blend is also known as BC421, and has been shown independently to effectively relieve pain in 75% of test subjects.

ONE TO WATCH Reinventing the Body, Resurrecting the Soul by Deepak Chopra, Rider Books, F12.99 CALLED the rock star of new spirituality, Deepak Chopra continues on his mission to spread the good news about living life to the full — body and soul. In his latest book the message rings out crystal clear: the body has an infinite capacity to heal and renew itself. “Your physical body is a fiction,” he tells us, adding that every cell is made of two invisible ingredients — energy and awareness. He charts the journey to wholeness in 10 breakthrough steps. It’s all very accessible, though Chopra refuses to offer any quick-fix panacea. Transformation comes at a price: complete mind control and an open heart. Irene Feighan

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