Feelgood 04-12-2009

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Feelgood

Friday, December 4, 2009

Party

season

Sparkle in your favourite LBD this Christmas with our shape-up guide: 8,9

ANGER MANAGEMENT

When women lose their cool: 4,5

WORD PERFECT Touch-typing for children and adults: 7

FESTIVE FOOD Eight puddings put to the test: 12

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Suri Cruise, at three years of age, is already the object of controversy for her shoe wear. Arlene Harris reports

Kate O’Reilly WHAT’S ON CHARITY FILM: Cronin’s Pub, Crosshaven, Co Cork, will host a charity film evening this Sunday, December 6, at 7.30pm in aid of the Irish Guide Dogs.

The night will begin with an informal buffet prepared by the Mad Fish Restaurant. This will be followed by a screening of 1954 classic film White Christmas.

Tickets are F25 and need to be booked in advance. Please contact Mark Mulvihill on 086-8549111.

STUDY SKILLS: To help celebrate the opening of this his new hypnosis practice in Bishopstown, Cork, Paul Giltinan, in association with Martin Kiely Hypnosis Centre, is offering a free group hypnosis session on Improving Learning Skills and Mental Preparation for Exams.

This two-hour group session is aimed at Junior Cert, Leaving Cert and other students taking exams. There are 20 places available: to register log onto: http://tinyurl.com/study1109. Anyone under 18 must have their parents’ permission to register. To find out more contact Paul Giltinan, at 021-4801484 or Martin Kiely at 021-4870870.

YOUNG AT HEART: RTÉ presenter Ryan Tubridy has joined Frankly Sinatra singer Sean Hession to launch the Young at Heart Christmas concert in aid of the Irish Heart Foundation. On December 12, the Sinatra sound-alike will host a charity concert in The Helix in Dublin, accompanied by the Dave Gold 16-piece Big Band. Tickets are priced F25, F35 and F40. Concessions and group bookings available. Contact The Helix on 01-7007000. For more information see www.franklysinatra.com or www.irishheart.ie TEA & TREATS: Kenmare teashop An Cupán Tae is having a special treats day today raise funds for cancer treatment. Drop into the café between 10am and 6.30pm to make a donation and enjoy complimentary tea and cakes and a nail file and polish from local beauticians.

At 5pm life coach Noeleen Cashin will give a talk on health and wellness. Proprietor Mary O’Leary is a survivor of breast cancer and wants to raise funds for the Aid Cancer Treatment (ACT) charity at Cork University Hospital. For more details call Mary on 064-664-2001.

BLOOD PRESSURE CLINICS: A recent Irish survey showed that 60% of men and women aged over 45 have high blood pressure. Visit the Irish Heart Foundation heart health clinics during December in Cork for a free blood pressure and cholesterol check. Clinics will be held next week on Wednesday, December 9 at Ballinlough Community Centre from 10.30am to 12pm. You can call the Cork office on 021-4505822 or see www.irishheart.ie.

Items for inclusion in this column can be sent to koreilly8@gmail.com

Too much too young

S

HE’S only three-years-old, but has already been awarded the title of the world’s most photographed toddler. Suri Cruise, the daughter of actors Tom Cruise and Katie Holmes is no stranger to fame and if her fashionable wardrobe is anything to go by, her parents are already grooming her for stardom.

Rumoured to spend tens of thousands on her only child’s wardrobe, mum Katie has taken to kitting the youngster out in child-sized versions of her own wardrobe, including teeny-tiny kitten heels.

Photographed last week tottering and stumbling in her “mini-me” heels, the toddler may look gorgeous but her footwear could be damaging her developing feet and limbs.

Homes has since hit back at critics on the TV show Access Hollywood saying: “Like every little girl, she loves my high heels.

They are actually ballroom dancing shoes for kids. I found them for her and she loves them.”

Professor Michael Stephens, consultant orthopaedic surgeon at Children’s University Hospital in Temple Street, says wearing high heels at young age could be laying the foundations for problems in later life.

“No one should wear high heeled shoes until they are fully grown,” he says. “The Achilles tendon shortens when a child is growing and wearing heels can decrease it even further. This means when they wear flat shoes, their heel won’t touch the floor

and they will have to walk on tiptoe.

“This can cause further problems as they get older. If a child has a predisposition to bunions, then wearing shoes that are too high or too tight could exacerbate the problem.

“My advice would be to steer clear of shoes that are purely fashionable and while your child is young, get them shoes that fit properly — it will make a difference later on.”

Rita Reilly, director of Parentline says parents should not be swayed into dressing their children in unsuitable clothes or shoes.

“There is something quite wrong about seeing small children in adult-like clothes,” she says. “If a youngster is pressurising their parents to wear the same outfits as them, they need to be firm.

“Just tell them that it doesn’t suit them and steer them towards something more suitable — children need to be guided and there is plenty of time for them to wear these things when they get older.”

■ For more advice visit www.parentline.ie or call 1890-927277.

MINI ME: Suri Cruise and Katie Holmes go shopping in Boston, Massachusetts.

Picture:James Devaney/WireImage)

HEALTH NOTES CHARITY CHEER: Artist Fiona Turley displays Christmas cards she has designed for the Cork Cancer Research Centre Christmas campaign.

TEXTILE artist Fiona Turley has launched the 2009 Christmas Card Campaign in aid of Cork Cancer Research Centre (CCRC). All funds raised from card sales will go towards helping CCRC improve treatment options for cancer patients. This is Ms Turley’s fifth year donating her Christmas card design exclusively to CCRC — the campaign has raised over F55,000 since it began. Recommended donation per pack of eight cards is F7 (postage costs an additional F1.35 per pack). Email info@ccrc.ie or phone 021-4636612 to purchase cards.

RESEARCH involving two groups of student nurses at Waterford Institute of Technology (WIT) has shown that learning outcomes are better when students receive a multiple intelligence teaching approach (MITA) rather than traditional teaching. The multiple intelligence theory was first proposed by Howard Gardner, who found the brain used eight distinct intelligences, many of which traditional-type teaching doesn’t tap into.

The 26 student nurses, who received MITA at WIT’s School of Health Sciences, outperformed in exam results 18 other students who experienced traditional teaching.

ALMOST six in 10 over-65s believe people in their age group would be reluctant to discuss depression with others. And one in four said they saw depression as a state of mind rather than an illness, an attitude that might result in older people not being diagnosed or

Picture: Diane Cusack

receiving appropriate help for the condition.

The findings emerge from research conducted by Behaviour and Attitudes on behalf of Lundbeck, which has produced an information leaflet to help people recognise symptoms of depression in later life and to access support services and resources. For a free copy of Mind Yourself, Depression in Later Life, call 01-468 9800.

A RECENT GP survey found only 31% of GPs are aware that half of the Irish population have low literacy levels, which impacts on patient ability to understand health information. In partnership with the National Adult Literacy Agency, the Crystal Clear MSD Health Literacy Awards aim to recog-

nise and reward excellence in health literacy in the healthcare sector. The closing date for entry to the 2010 awards is Friday, January 28, 2010. For more info, visit www.healthliteracy.ie.

THE first new treatment option for advanced prostate cancer in 20 years has been launched in Ireland. Prostate cancer depends for its growth on testosterone and the new treatment, Firmagon, reduces testosterone significantly faster than pre-existing treatments for prostate cancer — slowing the growth enables the tumour to be treated with radiotherapy or surgery.

Helen O’Callaghan

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

Feelgood

FRIDAY, DECEMBER 4, 2009

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THE SHAPE I'M IN

Laura Patterson

On top of the world MISS Ireland winner Laura Patterson says she had a “real rush of emotion” when she was picked to represent Ireland in the Miss World competition in Johannesburg on December 12.

The Derry woman was Miss Teen Ireland in 2005 and has been modelling since she was 15. “To get the senior one was a big achievement,” says Laura, who had only just started her second year of a law and accounting degree when she won the title.

“I picked law and accounting because I didn’t have a career in mind at the time. This degree will keep my career options open. I’ve been thinking about working in the media industry,” says the 19-year-old, whose Miss Ireland commitments have her taking a gap year out of university this year.

Laura’s top beauty tip is simple. “Look after your skin,” says the girl who met her boyfriend, Greg, while waiting for a bus to a nightclub. “You can pull off any outfit if you’re confident wearing it. Looking after your skin is vital — your make-up only looks as good as the skin underneath.”

I was told I needed to be a bit curvier for Miss World. I’m a size eight — a size 10 would be right

What shape are you in?

I’ve had to put on a bit of weight for Miss World — about a half stone. I was told I needed to be a bit curvier for that competition. I’m a size eight — a size 10 would be right.

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Do you have any health concerns?

I’ve got no real concerns but I’ve had operations for a perforated eardrum. It was discovered when I was in primary school — they found I wasn’t hearing properly in my left ear. You wouldn’t notice it when you’re talking to me, but if I’m watching TV and cover my right ear I notice it.

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What are your healthiest eating habits?

I’m a big fan of pasta, chicken and vegetables. I love peppers — anything that adds a lot of flavour.

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What’s your guiltiest pleasure?

Chocolate.

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What would keep you awake at night?

Exams would really keep me awake — apart from that, not much.

How do you relax?

Reading — and going out with my friends.

Who would you invite to your dream dinner party?

Duncan Valentine from Dragon’s Den. He came from a council estate in Scotland, bought an ice-cream van and now owns a fleet of hotels. He’s a self-made millionaire, who does a lot for charity. I’d say he’d have plenty to say.

When did you last cry?

When I won Miss Ireland. They were tears of shock. You can’t describe what it is to win — the excitement, the not knowing what’s going to happen next. There are so many unknowns.

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What’s your favourite smell?

I used to work in Tesco and I loved the smell from the bakery.

What trait do you least like in others?

People lying to me. Even if they’re lying to protect me, I still don’t think that’s right.

For further information or to make an appointment, please contact:

Ms. Jennifer O’Shea, Telephone: 021 – 4396955 Ext 421 Email: jennifer.oshea@shanakiel.com

What trait do you least like in yourself?

Probably my tendency to try and please everyone. If I was offered work on a day I really didn’t want to work, chances are I’d do it anyway. It’s not always best for myself.

Other specialist services provided at Shanakiel Hospital include:

Do you pray?

Yes, I take a minute to myself and no one even knows I’m doing it.

What would cheer up your day?

Just somebody taking time with me.

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Helen O’Callaghan

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• Orthopaedic

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Are females getting angrier? Or is it just that they’re getting better at expressing it?

A

When women’s

RE flaring female tempers confined to those in the celebrity circuit, or are well-known figures throwing tantrums just putting the spotlight on what is a growing phenomenon amongst women?

Stories of sparks flying between Tiger Woods and his wife Elin Nordegren following a domestic dispute that ended in his crashing his SUV outside his Florida home last Friday is a recent example.

The cause of the grief? A National Enquirer report of an alleged affair with nightclub hostess Rachel Uchitel. Police reported that the top-ranking golf pro was found lying on the ground with facial cuts, drifting in and out of consciousness. His wife used a golf club to shatter the back window and pull Woods — all 6’ 1’ of him — out of the car.

It begs the question whether Mrs Woods is one of a growing band of women who refuse to put up and shut up.

Supermodel Naomi Campbell is known to throw a tantrum, singer Pink will scowl her way through sarcastic lyrics, disco pop queen Grace Jones has lashed out at Russell Harty, even diva Cheryl Cole was handed 120 hours of community service for assaulting a toilet attendant. But what about the rest of us?

Do we all let rip now and then? Our society has traditionally deemed it almost a badge of honour for a boy to lose it on the hurling pitch or rugby field, while at the same time telling girls to keep a lid on their anger.

Which might explain why — according to research from the University of Middlesex in Britain — women are more likely to use cooking metaphors such as ‘simmering’ or ‘bubbling’ to describe their anger, while men use the more explosive ‘force’ or ‘flood’.

The question ‘are women getting angrier?’ is a dual one: Are we feeling more anger? Or is that we’re expressing it more?

Bernard Henry, director and founder of the Irish Association of Anger Management (IaAM), says an increasing number of women are seeking out anger management programmes — and IaAM is now running women-only anger-management courses.

“Yes, women are getting angrier but we must remember anger is a fundamental part of being human. For years, women explicitly expressing anger was socially frowned upon in Ireland — anger was seen as a ‘sin’ — while passive, bottled-up anger went unchecked and maybe encouraged,” says Henry, who points to forces in modern society that make it more acceptable for women to express their anger: the emergence of the ‘ladette’, where young women adopt more stereotypically male attitudes, and the prevalence of reality TV, where inappropriate expression of anger is presented as entertainment.

“A lot of conversation in today’s world is about domination rather than dialogue, about making the other person wrong and making them pay,” says Henry, who believes greater alcohol consumption among women also contributes to angry outbursts. “There’s a massive connection between alcohol and anger. Anger lowers serotonin levels in the brain, making anger more likely.”

The British research found women tended to be more angered by ‘interpersonal’ events

Feelgood

Cheryl Cole was handed 120 hours of community service for assaulting a toilet attendant while singer Pink scowls her way through sarcastic lyrics

Singer Pink. Picture: PAUL SHARP/SHARPPIX

Cheryl Cole. Picture:L'Oreal/PA (talking to a good friend who isn’t listening) and men by ‘environmental’ (a stranger bumping into them without apologising).

Henry says research also shows women tend to get angrier at home, whereas men are more likely to get angry at work.

“Women are under enormous pressure in the home, especially if they’re working mums. Listening to women, I believe the ‘new man’ is a myth. Women seem to have double the work, double the stress. They’re still more likely to be responsible for running

the house, managing the finances and taking care of the kids, while holding down a job.

“Greater stress leads to more anger, so maybe it’s no wonder flaring female tempers are more common than ever.”

Irish research seems to bear out Henry’s views. The Rescue National Stress Survey, commissioned by the makers of Rescue Remedy, found women are more likely than men to agree with the statements: ‘I sometimes can’t sleep at night as my mind is racing’ and ‘I sometimes find it hard to unwind

FRIDAY, DECEMBER 4, 2009

when I come home from work’.

Women were also more likely (62%) to get tension headaches than males (37%).

People get angry for a whole host of reasons — feeling we’re not being listened to, invasion of personal boundaries, unrealistic expectations of ourselves or others, being treated unfairly and feeling powerless to change it, someone going against a principle we consider important.

In itself, anger is a natural, healthy part of life, designed to get us out of stuck places or

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Helen O’Callaghan sizes up the best strategies for dealing with this emotion

wrath is let loose

Naomi Campbell

Picture:Steve Parsons/PA Wire

situations. “Anger itself isn’t the problem, but expressing it inappropriately is,” says Henry, who identifies two inappropriate styles of expressing anger — explosive and implosive.

“The exploder, a style women are using more, shouts, yells and uses intimidation — dirty looks, the ‘silent treatment’, put-downs or the threat of violence. They may use interrogation — asking loads of controlling questions. Underneath is the threat ‘if you don’t do it my way, God help you’.

“The imploder tends not to be able to express anger. They use passive aggressive type

Feelgood

behaviours — ‘poor me, you don’t care about me’. They sometimes use humour as a humiliating tool. They’re angry but they don’t say they are. They’ll say ‘oh whatever’ and come back into the room half an hour later and ask if you want a cup of tea.

“The exploder explodes and calms down within five or 10 minutes. When the imploder finally explodes, which eventually they do, clear the building — it could be the rage of 20 years.”

Beth Fitzpatrick, director of Access Counselling and teacher of its anger-management

programme, is seeing more women looking for help to deal with their anger. She has seen her fair share of exploders.

“You hear of dinners on the floor and the phone gets fired a lot. One client had broken three phones by the time she came to me.

Why the phone? Because it’s where you get your information,” says Fitzpatrick, who says many clients come forward because they’ve been told by their partner or boss they’ve got a problem with anger.

Our need to be loved often leads to misguided fantasies about what love will look like, says Fitzpatrick, who believes this can trigger angry outbursts. “We come home, hubby’s sitting on the sofa, the paper in front of him, the kids aren’t in bed and it’s 7pm.

We tell ourselves stories — ‘he’s lazy and only cares for himself, he doesn’t care about me or the kids or he’d have them ready for bed and the house clean’. We put these standards on people and when they’re not met, we go on the attack.”

So how do we deal more constructively with our anger? Pro-act, don’t react, is key, says Fitzpatrick. “Recognise your anger.

Identify where it is in your body. Remove yourself from the situation but don’t dishonour the anger — do a little ceremony around it: a dance on the floor, punch a pillow. Then find a constructive way to talk about your anger. In the case of hubby-on-the-sofa-in-front-of-the-TV, allow him to show his creativity and come up with a solution. Ask: ‘What can we do to change this situation so I don’t feel hard done by?’ Remember your anger is always yours.”

Therese Ryan, stress management consultant and coach at Renewal Consultants, debunks the myth that all women are in touch with their emotions. “This is actually not true. I’ve worked with female engineers and scientists who find it hard to talk about emotions,” she says, adding that feelings of shame are often huge for women who are/get angry. “A majority of women won’t say ‘I’m angry’ until the second or third session.”

Anger is an emotion, neither right nor wrong. “But what I do with it becomes the problem or the solution,” says Ryan, who advises first dealing with the excess energy around anger by doing something active — go for a run or mop the floor. But you still have to deal with the source of the anger, says Ryan.

“If you can’t articulate it, stop trying to figure it out. Do something else. Come back to it in a calmer frame of mind and write down the issues that are making you angry.”

Aiming for calm in a situation where all you want to do is let fly will pay dividends for your health too. “Expressing your anger cleanly reduces stress and helps prevent ill-health and diseases such as cancer, heart disease, ulcers, migraine and stomach disorders,” says Bernard Henry.

■ The Irish Association of Anger Management offers guidance in all aspects of anger and conflict-management.

From next week you can download the Association’s free Stay Cool at Christmas pack, a 24-hour anger emergency plan, from www.difficultemotions.com. The website is currently being updated and is due to be up and running next week.

FRIDAY, DECEMBER 4, 2009

TIPS TO keep control ■ Anger is often out of proportion to the situation — we’re reacting not just to the present situation but experiencing past hurts that have been triggered in the present. Remember: past hurts don’t belong in the present situation.

■ Other feelings often lie beneath anger — hurt, fear, sadness, shame.

Try to identify which one you’re feeling.

■ When we’re angry, we usually only see things in black and white, right and wrong — there’s no room for grey thinking, mistakes or imperfections (our humanity). Remember: it’s okay to make mistakes.

■ Ban the booze when angry — alcohol lowers serotonin levels in the brain, making aggressive behaviour likely.

■ When angry, avoid situations/people that annoy you.

■ When you feel yourself getting angry, step back and look at the big picture — this way you create time to have a good think about your needs, your feelings and the other person’s.

■ Remember: you have no right to push your hurt or pain on to other people — you do have a right to share it.

■ Are you packing too much into your life and struggling to cope? Find ways to do fewer things, thereby reducing stress.

■ Be angry by appointment. Instead of blowing a fuse when somebody ‘gets on your goat’, arrange a time and place for a chat about the issues.

■ Breathe deeply from your diaphragm, slowly repeating a calm word/phrase, such as ‘take it easy’, ‘relax’. ● From the Irish Association of Anger Management

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Don’t shrug off your child’s questions — they are vital to future development and wellbeing

Questions & answers Tony Humphreys

T

HE what, where, why, when questions a young child asks are critical in helping them understand and manage the world they presently occupy. It is essential parents and other significant adults are not only patient with what can often be an incessant flow of questions but also share the child’s adventure of learning.

Of course, parents can be tired and stressed but these feelings need to be managed in ways that do no jeopardise either the unconditional relationship with the child or the child’s eagerness to learn.

When parents and teachers pass on responsibility to children for their own struggles in living, youngsters often decide to stop asking questions because they sense they are “driving my mum mad” or “he’s not interested” or, even more worryingly, that “I don’t matter”.

Questions are central to maturation and as the child progresses from womb to family, from family to play school, from play school to primary school, from primary school to secondary school, from the less challenging world of family and primary school to the much more challenging wider world of adolescence, the number of questions that need answers are increasing.

When earlier questions have not gained needed information, then the accumulation of lack of necessary knowledge and understanding makes life very difficult for the growing young person.

Even more alarming is the situation where the child has stopped asking questions and is plunged headlong into new worlds without a means of gaining the knowledge required to cope with the acceleration of life’s challenges.

I have helped many individuals who when young children stopped asking questions due to experiences in homes and classrooms of not being listened to, or encountering adult irritability and impatience or criticism or being humiliated in front of peers for asking questions.

Whatever the threatening experience was, it is a matter of urgency for young people to find safety, encouragement and support to recover their fundamental need to ask questions.

Certainly, the significant adults in these children’s lives need to be alert to the absence

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of questions. The most powerful way they can reduce the children’s or teenager’s fear of questioning is to model themselves a passion for questioning.

Children largely take their cues from parents’ own ways of responding and it is an important responsibility for parents and teachers to reinforce the innate need to know that is not only in children but in all adults as well.

The barriers that were and are still to a high degree present in homes, classrooms, community and, indeed, workplaces, are: for peace sake don’t upset your mother, your father, your friends, the teacher, the doctor, the boss. Thankfully, the prohibition of “for peace sake don’t upset the priest or nun” is nearly extinguished. Prohibitions block the emergence of truth and the build-up of knowledge that is essential to maturity.

Too well we know how the ban on questions on sexuality had such a devastating effect on children and adults. Ignorance is not bliss but a serious blight on a young or, indeed, older person’s mature development.

The “Who Am I” question is the inquiry that mostly occupies the minds of teenagers, but when they are surrounded by adults who still are in a state of confusion and have

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FEELGOOD

CREATIVE SPARK: Being patient with your child’s questions can help nurture creativity and learning.

Picture: iStock

not resolved the personal identity question, is it any wonder that most teenagers do not come to any definite sense of their unique presence.

An equally crucial question that particularly occupies adults is “what is life all about?”

The collapse of religious beliefs has left many people floundering as to the meaning of life.

Some scientists have become quite dogmatic about there being no spiritual reality to life even though at present science only explains about 4% of the universe — hardly grounds for certainty. It is ironic that the dogmatism of religions is being repeated by some scientists and that these scientists are even more fanatical than their religious counterparts.

Dogma always spells uncertainty — individuals who have achieved convictions have no need to convince others. On the contrary, they accept that each person has to find his or her own answers to the essential self and life questions.

What is certain is that we are only scratching the surface of the complexity and the creativity of the universe and what it means to be truly and fully human.

■ Tony Humphreys is a clinical psychologist and is author of several books on practical psychology including The Mature Manager.

FRIDAY, DECEMBER 4, 2009

A DIFFERENT VIEW ON LIFESTYLE Your guide to fitness, health, happiness and lifestyle.

Great writers and mentors.

Where you come first.

Phone: LORI FRASER Tel. 021-4802265 Fax 021-4273846 lori.fraser@examiner.ie

Every Friday.

For a different view

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In August Colette Sheridan met a life coach, now she is writing a novel OWN GOALS

Con Hurley’s top tips for achieving your goals include:

Have a detailed and specific description of the goal — verbal, written and visualised.

Have a strong belief and expectation that the goal will come to fruition.

Have a strong belief and expectation that opportunities will arise.

Have a heightened awareness to identify these opportunities.

Have an ability to trust in intuition while making decisions.

■ Con Hurley charges F600 for four 90 minute life coaching sessions. Yes I Can is published by The Collins Press at F14.99. See www.conhurley.com.

NEW DIRECTION: Colette has joined a writers’ workshop and has written 18,000 words of a novel she’s wanted to write for 15 years.

L

IFE coaching works if you’re prepared to be disciplined and follow the rules. You need to be able to firmly state what your ambitions are — be it for career advancement, more fulfilling relationships or simply living a healthier life.

Since first writing about my life coaching sessions with west Cork-based life coach, Con Hurley, in August, I have started writing a novel which is my main goal. I have clocked up some 18,000 words and have started attending a writers’ workshop on Saturday mornings. Being told by a friend that she was looking for people to take part in the workshop was serendipitous.

Hurley encourages people to look for help and feedback in their efforts at leading their ideal life. I expected to be self-conscious about letting other people read my attempt at popular fiction but it was easy. I took the constructive criticism on the chin, made notes and was delighted to be given a few pointers as to what works and what doesn’t in a novel.

I could have gone on, churning out the words, without ever having my work critically assessed. Now, I know what mistakes I have been making and I also know what my strengths are. This fiction writing business requires patience, doggedness and emotional honesty.

Apart from the actual writing, the big problem is finding enough time to spend

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Picture:News Digital

Clearing the way on my novel. Meeting deadlines in journalism can play havoc with creativity. Occasionally, a couple of days pass without me spending any time working on the novel. This is where Hurley’s advice is key. In his book, Yes I Can, Hurley has a chapter on Lifetime Management (LTM). In it, he writes: “I will allocate my time to do the things that matter most to me.” Effective LTM involves identifying what matters most and giving those things all of your time.

Work matters, obviously, and it is what takes up most of my time. But fiction writing is important too. Hurley advises that you define where you want to be, where you are now, and what you are going to do to get to where you want to be. If you do not manage your lifetime, someone else will.

It’s important to have a “big picture” of your life. Research has shown that successful people plan their lives five, ten and even 20 years into the future. (Terrifying, isn’t it?

Most of the time I can just about plan what I’m going to eat for dinner.)

Hurley puts it another way saying: “Things that matter most should never be at the mercy of things that matter least.” With this in mind, I’m trying to use my time more efficiently. Staring at the box at night is something that I’ve cut down on. You’d be amazed what you can achieve in just two hours in the evening. That’s when I work on the novel — on a good day.

My other goals were to take more exercise, cut down on smoking and look into buying a house. Buying a house at the moment is a bit scary with banks slow to lend customers money. I’m parking that for the time being but keeping my ears open for any information about incredibly cheap houses.

Well, I live in hope.

My smoking habit, however, continues despite blowing nearly F2,300 a year on cigarettes. Some days, I’m good and manage to cut down to about seven or eight a day.

There is no point in sweating over cigarettes unless you actually go cold turkey and give them up. The determination required for this

FRIDAY, DECEMBER 4, 2009

is something that eludes me.

But I’ve stepped up my level of exercise.

Now I usually go for a 30-minute walk at least four days a week.

If talk of making lifetime plans scares you, then take it in small steps. I find the most effective approach is to allocate time to organising my hours at the start of every week. Hurley advises using a diary.

Each week, identify the one activity or task you can do in each focus area. Put the emphasis on the one activity that will make the greatest contribution to each goal. Of course, life gets in the way of the best laid plans but just making the effort to plan a little bit ahead is a good exercise.

It makes you feel you have control over your life.

Having taken these steps in my life I feel I have a sense of direction I didn’t have before. Thanks to Con Hurley, I’m now confident I’ll complete my novel by the end of next year — it’s only taken 15 years to get to this point.

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As we tighten our belts this Christmas why not dig out that little black number from the wardrobe and take advice from Rosie Shelley on how to fit into it perfectly

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HRISTMAS is just three weeks away, and this year few of us can afford to splash out on new outfits. Chances are that somewhere you have a little black number tucked away in your wardrobe which with a little accessorising you can ‘dress up’ — as good as new.

Some of us may need to trim up to fit into the LBD, or we may simply want to increase our energy levels for those party nights. So here’s a plan to help you drop those stubborn pounds quickly and healthily, along with some tips for eating to look your best.

The key to losing weight without going hungry is balancing blood sugar levels, by focusing on foods with a low GI, or those that release their energy slowly.

Clear out anything white — sugar, flour, rice, pasta — and go for the brown wholegrains — brown or basmati rice; wholegrain or wholemeal bread and pasta, oats, millet and quinoa.

All of them are much more nutritious and contain more fibre to keep you full and keep things moving.

Replace fizzy drinks, coffee and alcohol with water, herbal and green teas (a couple of cups of regular tea is fine).

Eating protein and a little healthy fat will also make you feel full, burn more energy during digestion and slow the absorption of sugar into the bloodstream, so include lean meat or poultry, fish, eggs, yoghurt, beans, lentils, quinoa, tofu, or a handful of nuts or seeds in every meal and snack.

Oily fish and seeds are the best sources of the essential oils that actually work to burn fat and should take the place of saturated/trans/hydrogenated fats, which will sabotage your efforts.

And of course vegetables with their fibre and vital nutrients are the mainstay of any weight-loss plan, and should take up half of your lunch and dinner plate.

Portion size is crucial — excluding greens and salads, your meal should fit into your cupped palms or a small dessert bowl.

Avoiding starchy carbohydrates after 4pm and not eating after 7pm can have great results, while a good night’s sleep is proven to help with cravings and overeating.

Other research has shown that keeping a food diary — religiously — can double weight loss.

It’s especially important when following a short-term, weight-loss plan to include some exercise. As personal trainer Damien Maher says: “About 25% of the weight lost during low-calorie diets is actually muscle tissue, and this is responsible for the reduction in your metabolic rate”.

But physical activity will counteract this and stop the body holding on to fat. It will actually boost the metabolism for several hours afterwards, not to mention its appetite suppressing and mood-boosting properties.

To shape up quickly, experts suggest an

Feelgood

Boost your metabolism ■ Boost your metabolism with chilli peppers and cayenne pepper, flaxseed, green tea, grapefruit, cider vinegar and seaweeds.

■ Seaweeds like dulse and kelp are also an excellent source of energy-giving iron, iodine for optimal thyroid function — which combats fatigue and weight gain — and potassium, which helps to relieve fluid retention.

■ Other foods to beat bloating include plain bio yoghurt, wholegrains, flaxseed, melon, citrus fruits, globe artichokes, parsley, asparagus, celery and all salad vegetables.

ALWAYS A CLASSIC: If you already have a LBD then economise this year by glowing from the inside out and simply dressing it up with accessories.

Picture: iStock

hour of exercise a day — and don’t forget that includes heavy housework, washing the car, football with the kids, and shopping as well as any kind of exercise that you enjoy.

And it doesn’t have to be all at once — research shows that you can burn just as many calories with short bursts of intense activity followed by a break, as with sustained moderate exercise.

■ Iron is also found in red meat, dark turkey meat, beans and chickpeas, lentils, eggs and greens.

■ Superfoods for slimming include: ■ Almonds, in small amounts, have been shown to aid weight loss.

■ Beans and lentils, which are very low GI and naturally combine protein and carbohydrates.

■ Cinnamon (half teaspoon a day) can help balance blood sugar and lessen hunger.

■ Goji berries, incredibly nutritious and appetite-controlling.

■ Grapefruit, which has been shown to aid weight loss, lemon, to aid digestive function and lower the GI of other foods.

■ Turkey, low in fat and high in protein and B vitamins.

■ Watercress, which along with kale and seaweeds are supremely cleansing and nutritious.

■ Supplement with a high-strength multivitamin and mineral, plus extra B complex and C vitamins. Chromium will help if cravings are a problem. Psyllium husks, taken before a meal with plenty of water, will help balance blood sugar, induce feelings of satiety, and may significantly reduce the number of calories you absorb.

Plan what to eat daily START shifting the pounds today with our tasty and wholesome menu.

DAY 1 Breakfast: Porridge made with 50g oats and water, with a tablespoon of wheatgerm, berries, cinnamon and natural yoghurt Lunch: Tin of chickpeas with salad veg, teaspoon olive oil and balsamic vinegar Dinner: Grilled oily fish with lemon and variety of steamed veg (any except root veg)

DAY 4 Breakfast: Slice melon, 2 egg tomato omelette (teaspoon oil) Lunch: Baked sweet potato with tuna or cottage cheese, salad with balsamic Dinner: Curried lentil and veg (onion, leek, carrot, butternut squash) soup Snack: 2 oatcakes with 2 teaspoon hummus DAY 5 Breakfast: 50g sugar free muesli with berries and semi-skimmed milk

Snack: 2 Ryvita and 2 teaspoon peanut butter

Lunch: Tin organic bean and vegetable stew, added seaweed

DAY 2

Dinner: 100g quinoa with tin ratatouille, greens

Breakfast: Half grapefruit, boiled egg on (dry) slice wholegrain

Snack: Handful goji berries

Lunch: Tin healthy choice soup (including lentils, beans or wholemeal pasta)

Breakfast: Fruit salad with yoghurt and flaked almonds

Dinner: Red pepper or courgette stuffed with 100g quinoa or millet, and mushrooms and some greens

Lunch: 100g brown/basmati rice with veg and turkey breast/seafood stir-fried in teaspoon olive oil and soya sauce.

Snack: Piece of fruit (apple, pear, plum, tangerWARM UP: Thick soups and ine, orange, peach, kiwi) stews are ideal for putting on with 5 nuts

Dinner: Chilli made with lean mince, onion, kidney beans, green peppers, seaweed and bottled chilli con carne sauce, greens.

DAY 6

your winter menu. Picture: iStock

DAY 3 Breakfast: Smoothie made with yoghurt, berries, tbsp ground seeds and apple juice Lunch: Mixed salad (balsamic dressing), small wholemeal pitta and one of the following: half an avocado, cottage cheese and Marmite, ham and mustard, hummus and tomato, small tin tuna, half tin sardines or curried baked beans Dinner: Italian stew made with mixed beans, mediterranean veg, seaweed and bottled pasta sauce, four anchovies, greens Snack: 3 dried apricots and 3 almonds

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Snack: Low-fat fruit yoghurt DAY 7 Breakfast: Half grapefruit, grilled tomato, scrambled egg made with teaspoon of butter and smoked salmon Lunch: Grilled oily fish with parsley/watercress brown/basmati rice (100g), peas Dinner: Globe artichoke with lemon juice, grilled turkey/chicken breast/lean steak with steamed green beans, broad beans and asparagus. Make a sauce with half an avocado, garlic and yoghurt.

Snack: Strawberries with tablespoon low fat crème fraiche.

Pre-party body blitz SO you’re about to embark on yet another party season minus the killer body you vowed would happen on your 2009 New Year’s resolution list.

It’s time to stop beating yourself up and focus on the gorgeous bodY you’ve got.

You can still have body confidence to rival Elle Macpherson by incorporating beauty slimming secrets into your pampering routine.

to your skin.”

You can also use super-quick body highlighting techniques alongside your make-up routine.

“Use highlighter along your collarbone to catch the light and down your shin to make your legs appear slimmer,” Charmaine recommends. “Add high heels — you’ll look instantly thinner as you’ll be forced to stand straighter.”

PARTY BODY COUNTDOWN SO LONG CELLULITE Getting ready for a big night out can Got a week before the party seabe more fun than the event itself. son hots up in your diary? Make a Schedule in get-slim tricks throughout pact to extinguish the dreaded dimthe day so you’ll make an entrance feelply stuff now. ing like a million dollars. Charmaine has “While no cream will magic your this pre-party countdown cellulite away, regular masadvice: sage and body brushing will help to break up fatty NIGHT BEFORE deposits, making your ■ Body brush before thighs look smoother,” soaking in a bath of says Charmaine Yabsley, detoxifying Epsom salts author of new book How To for at least 15-20 minutes.

Look Good Naked.

These contain magne“Use a natural bristled sium, which helps elimibrush and always brush tonate toxins and banish wards the heart, as this bloating. helps to increase your cir■ Exfoliate for smooth culation. The better your taught skin. Exfoliation circulation the less likely not only sloughs off dead you’ll suffer from the skin cells but also increasdreaded orange peel.” es your circulation, so Look for ingredients in your skin will look glowyour firming products that ing and gorgeous. help the blood flow, such as grapeseed extract, MORNING BEFORE pomegranate extract, aloe ■ Replace your morning vera, seaweed, caffeine and SLIMMING SECRET: Body green tea. brushing helps break up fatty coffee with lemon and Charmaine says: “These deposits and detoxify. iStock ginger tea to get your digestive enzymes flowing won’t completely banish and help you burn excess waste cellulite, but will help break up the through the day. fatty deposits when firmly massaged ■ Before a shower dry body brush your in.” body from toe to shoulder, always aiming towards the heart.

60-SECOND SECRETS If you’re getting ready with one PARTY NIGHT eye on the kids and the other on ■ Use a firming body lotion to tone your mirror, chances are you need those thighs ready for the dance floor. speedy solutions to look and feel ■ Apply body shimmer to show off the gorgeous before your night on the best part of your body you want to fotiles. cus on: collarbone, back, arms, or shin Pull out the trusty fake tan bottle bone for legs. But remember, less is for an instant slimming effect. more.

“A subtle golden glow will make you look thinner, healthier and camouflage any lumps and bumps,” How To Look Good Naked: Looking Hot With What You've Got by Charmaine Charmaine says. “If you don’t want Yabsley,published by Cassell, F14.36 to go the full monty with fake tan, then use a self-tanning moisturiser, which will gradually add a soft glow

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Dr Niamh Houston

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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

MY 15-year-old son spends a lot of time on the internet, at least several hours each day.

He usually uses it after school, before I get home from work in the evenings. His school work doesn’t seem to be suffering, but I am concerned about the lack of supervision and want to make sure that he is safe? Have you any advice?

A.The internet is a vast source of information — some good and some bad. I am sure you are not alone with this concern. Parents are facing new challenges in allowing their children to use the internet wisely, and, at the same time, protecting them from cyber bullying, violent games, online porn, and lurking predators.

Just as you wouldn’t leave your children with strangers or let them party away at a night club, it’s important to make sure they have boundaries and rules in their virtual world, too.

If you haven’t already, sit down with your son and discuss precautions that have to be kept while using the internet. Ask him about the websites he visits. You can also confirm this by checking the “recent history” of searched items and sites visited. Point out the importance of remaining anonymous at all times (especially chat rooms), to never give out personal details, such as his address, mobile number, date of birth, or school name. Know who he is talking to online, make sure he knows what is appropriate to send and receive — and what’s not.

Warn about making sexual comments and getting involved in explicit conversations on the internet and the about the dangers of interacting with strangers online — people online often don’t tell the truth. Encourage your son to come to you whenever they encounter anything that makes them feel uncomfortable or unsafe.

Parental controls, and filtering or blocking software, can help you protect your son from entering private chat rooms or exposure to inappropriate adult software.

Establish clear limits — set rules about the number of hours he can be online — for example, not more than two hours in the evening when you are home. Keep the computer in your kitchen or living room, not in his bedroom. That way, you can monitor both the computer and your child.

As he is home before you in the evenings, you may feel more comfortable by keeping the modem with you during the day.

The internet is a powerful tool. It can be used in many wonderful and helpful ways.

Above all, parents should exercise their right and responsibility to supervise their children’s use of the internet.

Q. My niece is being tested for coeliac disease. Can you tell me what causes this?

I thought only adults could suffer with it.

A. Coeliac disease is an auto-immune disorder caused by an intolerance to gluten.

TEEN SCREEN: Parental controls and filtering or blocking software, can help parents protect their children from undesirable content online.

Picture: Istock Gluten is the general name of the proteins found in wheat, rye, barley and other grains derived from them. Symptoms of coeliac disease can occur at any time in a child’s life. Some children experience symptoms the first time they are exposed to gluten, usually when being weaned onto solid foods, such as cereals.

Other children or adults develop symptoms later in life, after consuming gluten products without a problem for years.

Gluten causes the immune system to produce antibodies that attack the delicate lining of the bowel, which is responsible for absorbing nutrients, such as folic acid, iron, calcium and vitamins from food.

In children, the first symptoms are usually poor appetite, irritability, and a failure to gain weight. Stools tend to be pale and bulky, and smell nasty. A swollen stomach, with wasted arm and leg muscles, may develop. Skin rashes can appear, especially around the elbows, buttocks, and knees.

Diagnosing coeliac disease usually begins with a simple blood test that measures the level of antibodies and other proteins in the lining of the intestine. If high levels of antibodies are found, a biopsy of the small intestine will confirm the diagnosis.

Doctors take this tissue sample by inserting a long, thin tube called an endoscope

through the mouth and stomach into the small intestine. A child is usually moderately sedated or put to sleep for the procedure.

Coeliac disease tends to run in families, so if one child is diagnosed, siblings, parents, and grandparents should be tested, too, as they may have the disease, but be symptom-free. It is more common in some parts of Ireland, especially on the west coast, where one in every 100 people are thought to have coeliac disease.

This condition can go undiagnosed in adults for a long time and can lead to other health problems, such as osteoporosis and anaemia.

Recurrent miscarriage is sometimes associated with coeliac disease. Babies who are small for their age in the womb are more frequently born to mothers with coeliac disease.

There is also an association with thyroid disease, and type 1 diabetes. Also, there is slightly increased risk of developing bowel cancer, intestinal lymphoma, and cancer of the oesophagus.

A gluten-free diet reduces all these complications. This can require considerable discipline even for adults, so for children it may take time to adjust to their new diet.

They will start to feel better quickly after gluten is eliminated from their diet.

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

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Catherine Shanahan MUM’S WORLD Feelgood

DEPT is a word with a positive ring, an indication of skill at whatever you are doing. It also masks a multitude.

For instance, you could be ‘adept’ at cooking, but light years away from a duck magret with a crispy potato terrine, stuffed cabbage and lentils, whipped into the kind of production no-one would dare compare with the dog’s dinner.

Or you could be ‘adept’ at singing, but unlikely to ever star in a West End musical, or ‘adept’ at dancing compared to your brother, who has two left feet. Pared back, ‘adept’ is a pretty relative word.

And so, when the physiotherapist told me my daughter was ‘a very adept bumshuffler’, I knew she meant relative to her failure to walk.

Our referral to the physio followed a home visit by the public health nurse when Dearbhail was 14 months old. Noting her

modus operandi, she had a couple of questions to ask. Was Dearbhail ‘furniture walking’? Was she making any effort to pull herself up? Had she tried crawling? A trinity of ‘Nos’ led her to offer us the possibility of physiotherapy.

“Don’t worry,” she said. “By the time you get an appointment, Dearbhail will be up on her feet,” which, on the scale of reassurances, measured minus ten.

In the end, we saw the physiotherapist surprisingly quickly, inside of two months.

She watched as Dearbhail scooted from one side of the room to the other, not quite faster than a car or a plane or Superman, but remarkably quick nonetheless.

Then she uttered those fateful words: “She’s a very adept bumshuffler.” They hung in the air, like a bird trying to fly on one wing, like a physio using her training to say some positive thing. I held my anx-

FRIDAY, DECEMBER 4, 2009

ious breath. “I don’t thing there’s anything fundamentally wrong with her,” she added, allowing me to breathe again.

Thankfully, the prognosis is not bad. By virtue of bumshuffling, Dearbhail bypassed what the physio described as ‘transition movements’. In other words, by not crawling, she never made the natural progression to kneeling, then to standing and onto walking. Instead, she stayed shuffling, cleaning floors with gusto and wearing the tail-end out of every pair of pants she has.

The physio and I spent an hour encouraging her to bend her knees, to kneel, to straighten her knees, to stand. I am tasked with training her in the many little movements that she somehow failed naturally to learn. As my mother never tired of telling me whenever I tried to jump the gun: “Slow down, look around, take it easy. You must learn to walk before you can run.”

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Children and adults with learning challenges across Ireland are benefiting greatly from learning the skill of touch typing. Rosemarie Meleady reports

Not just keyboard skills T OUCH TYPING has come a long way since the days of big, clunky electric typewriters, with nothing between you and your typos but a reel of Tippex. Now, touch-typing (the ability to type with multiple fingers without looking at the keyboard) has evolved. While anybody who uses a computer would benefit from a touch-typing course, it has been discovered that children and adults with dyslexia and learning challenges benefit greatly from learning the skill.

Elizabeth Browne, manager of Westgate Computer Centre, in Wexford, says: “We’ve had amazing results from our Touch-Type, Read and Spell (TTRS) courses. Adults and children with learning difficulties benefit as the presentation and legibility of work they do has new clarity.”

Elizabeth says learning to input with speed: ■ allows children to keep pace with the teacher ■ teaches tactile learning of spelling patterns ■ reduces the physical and mental pressure for a struggling writer ■ promote independence, confidence, and success.

Sandra Kehoe’s 12-year-old son, John, is attending his second TTRS course in the Westgate Computer Centre and can’t praise it enough. “John has a diagnosis of autism, ADHD and dyspraxia,” she says. “He attends mainstream school, but he does face a number of challenges, academically, on a daily basis. One which is more serious is his ability to write and spell, and ability to transcribe from the blackboard to his copy. This, over the years, has caused enormous stress to John and obviously his teachers.”

John’s occupational therapist advised Sandra to buy him a small, portable computer as this would help him in all the areas of difficulty. However, he refused to use the ‘geeky machine’. When Sandra heard about the touch-type course in the Westgate Computer Centre, she decided to enrol John to see if it would help.

“I expected him to fight me every inch of the way. Instead, we have a child who runs into the centre for his session and comes out with a smile on his face.

John never usually tells us anything about his day, but he comes out waving the print-out of the results he gets at the end of each TTRS session. He often scores 80-95% and is delighted when he gets 100%,” she says.

Sandra says John’s teachers and special assistant have noted a big improvement in his work. “Using his computer has become second nature to him, and I know this course will be of benefit to John for the rest of his life. He no longer feels geeky using a computer, but, instead, feels he has a skill that the

Feelgood

OF A TYPE: Bobby, Paul, Jack and James Freeman, who are learning touch-typing at Westgate Computer Centre, Wexford town, with tutor Mary Lawlor. Picture: Patrick Browne

other boys in the class don’t have yet, which is brilliant for his self-confidence.”

Kathleen Freeman has five children in national school, including triplets. James is in fifth class, Kate is junior infants, and her triplet boys are in second class. She heard about the benefits of touch-typing though the Autism Network and her four boys are about to start their fourth touch-typing course at Westgate computer Centre.

“Some of my boys have learning challenges, and I’ve found the course benefits them not only their with keyboard skills, but also with their reading and spelling, as they learn how to use grammar and spell check, and the other aids which computer programmes have to offer.

The course is open to all children, so all my boys go whether they have challenges or not; my children without learning difficulties have also excelled in their school work from doing the course. Each child can go at their own pace, so there is no competition about who gets the highest marks,” Kathleen says.

Although it has been recommended by the HSE occupational therapist that the Freeman children with learning difficulties should have laptops to do their school work and homework, the computers have not been sanctioned. “Mainstream education is stressful enough without added, unnecessary stress for children with learning difficulties,” says Kathleen. “Journalists, and everyone in business, use spell check to correct their work when

finishing a document, so why can’t a child with dyslexia? It makes their life, and the teacher’s life, so much easier.

“Irish schools are way behind in technology compared to the rest of Europe. A laptop or computer point should be a basic classroom requirement for every child with such learning difficulties,” she says.

Each course has eight to 10 sessions. Students are taught in groups of a maximum of eight, each working at their own pace. The student learns 4,000 words through typing, seeing the words and sentences on screen, and hearing them on headphones. Courses run for an hour a week during term time, with kids’ camps running during mid-term and the summer break.

Browne explains why the course is so effective: “Because of its multi-sensory and carefully structured approach, TTRS, when correctly delivered, is highly effective for learners whose literacy difficulties arise from dyslexia, visual and hearing impairments, Down’s syndrome and disrupted educational history. It has also been found to be effective for people who speak English as an additional language.”

The adults taking TTRS courses differ considerably from each other and would each have a different story to tell. Some are dyslexic, others have spelling and confidence problems, while others just want to learn to touch-type.

Two years ago, on his 70th birthday, Brian

FRIDAY, DECEMBER 4, 2009

Playford’s wife gave him a computer, and his TTRS journey began. An accomplished and award-winning engineer, Brian also describes himself as a very dyslexic man who never used to read for pleasure, and one who had always struggled with writing and spelling. Two years on, Brian explains how TTRS has transformed his life.

“Before, when I used to do emails it was a nightmare, but now, what would take me half an hour I can now do in five minutes. There’s a definite improvement there. Now, I can access the spell-check and the grammar-check and that definitely helps. When you do sentences, you stop thinking about your fingers, and you just do it.

“My spelling has definitely improved.

Instead of being overwhelmed by a word I don’t recognise, I can now break it down into manageable bits, try out different pronunciations, and re-read the sentence to figure it out from the context.

These are strategies I couldn’t use before TTRS,” he says.

■ For more information about the courses and to find one near you, visit the company website, www.ttrs.co.uk. For those interested in the south east of Ireland, contact Elizabeth at 053-9146291 or email elizabeth@westgatecc.com.

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PUDDING to the test

PLATE CLASS: If you don’t want to spend the time making Christmas pudding, then try to buy one that has quality ingredients.

Picture: Getty

Traditional Christmas dessert off the shelf

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ITH this is our first ever Christmas pudding survey, there is plenty to consider.

Of all years we sought good value which means a good quality-price ratio. Puddings are not difficult to make, and can be particularly satisfying when we use good quality fruit. But that costs too, and in general, even with the most expensive of our selection, they deliver good value. And some of the puddings we tested were as good as we could ever make.

Instead of spending hours steaming a pudding, I prefer to put my energy into sourcing fresh vegetables, a good turkey, a ham made from free-range pigs and to take time to make biscuits and other treats as gifts, while at the same time having fun with children and friends. It all depends on how you like to spend your time.

We were happy overall with what we found in a wide range of sizes and prices.

Health-wise, the good news is that much of the sugar in puddings is unrefined, coming from the fruit, which when dried is particularly concentrated.

Marks & Spencer Classics for Christmas Christmas Pudding 454g F3.29 A well-balanced mix of fruit provided a pleasant pudding, but nothing special. The mix is quite dark with black treacle providing a stickiness too. Fruit is not plump, but not dry either. With the spice and texture just right, this is a good size for a small family at a fair price. There is also a gluten-free product available in the range in 100g size (F3.19).

Score: 7.5

Centra 454g, F5.99 The fruit is not plump enough to be special, and there’s not enough of it either, but quite a rich taste. Flaked almonds provide texture. Sulphur dioxide warning on the packet and warning of mustard, too.

Pleasant for a festive bite.

Score: 5

Feelgood

Roz Crowley It gives a slightly longer energy boost than added sugar or many sweets. There is also iron in the fruit, and some puddings have quite a few nuts which have good oils.

The bad news is that 100g has about 400 calories, and that’s without cream or custard, so go easy on it. A tablespoon is all we need to finish off a feastive feast, so be modest with this part of the meal, your waistline will thank your for it later.

Pudding keeps well, so save it for small-dinner days to enjoy all the more.

Nash 19 625g for F14.50 and 1.2365g for F24.95 For all tasters this was the pudding of all puddings. The gorgeously plump, boozy fruit managed not to be heavy, perhaps because it has no butter, lard or fat.

We enjoyed the excellent dried fruit, especially the amazing cherries. They were like after-dinner liqueur sweets you want to keep in your mouth as long as possible. Couldn’t be bettered. We rarely score 10, this one deserves it.

Available in Nash 19 restaurant and online at www.nash19.com.

Score: 10

Delicious gluten-free, 350g F13.99 Dunnes, Supervalu and independent stores. Also from Delicious bakery in Ballincollig, Co Cork offering 15% discount Light and golden, this is not as moist as other gluten-filled samples, but a tasty treat for coeliacs.

Score: 6.75

The Scullery 90g from F1.90, in coffee shops and forecourts Light, moist and just as good cold as hot, these small puddings are an excellent all-rounder and ideal for those who prefer a lighter pudding but with plenty of flavour. A very good size at 90g, they deliver no more than 277 calories and are a good exercise in portion control. It is also fun to serve individual portions for Christmas dinner just as people want them, avoiding waste. Also available in tall tubes of four individually wrapped puddings with a jar of brandy butter — an excellent gift at F15, available in Dunnes, and some independent shops.

Score 9

Holly Lane mini connoisseur puddings, 2 x 100g for F2.79 — Aldi These are dense, compact puddings with treacle-like colour and texture coming in part from molasses. The 6% brandy, 1% rum, and 2% sherry and cider are not as discernible as expected, and the overall taste is of dried fruit that has not plumped up. Sulphites here so watch for sensitivity. Nice size and not too heavy. Handy price for a mouthful of festive cheer. Lots of alternative sizes available.

Score: 3.5

FRIDAY, DECEMBER 4, 2009

Rowan Hill matured Christmas pudding 454g F4.99 Lidl The slightly dry texture is countered by a nice, boozy taste provided by sherry and Cognac. Fruit is not plump, but with 6.2% almonds and 2% pecans there is a nice, nutty texture (and a few healthy oils thrown in).

Sulphites are noted on the packaging.

Score 4.75

Country Choice Rich Muscatel & Brandy Pudding. 800g F26, available in shop in Nenagh or online www.countrychoice.ie (add F10 for postage). A small pudding for F15 is also available.

A deliciously plump collection of fruit is top class, with particularly succulent long Lexia and Muscatel raisins. Organic carrots keep it moist and some nutty almonds provide interesting texture. The only possible flaw was the lack of the cherries that we particularly enjoy. An excellent pudding.

Score 9.5

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Heart of the matter

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AYMOND MOLONEY, 48, is a lucky man. A visit to his GP in April 2008 with an ear infection landed him in hospital, where heart bypass surgery undoubtedly saved his life.

“My blood pressure was slightly raised and when my GP heard that my dad had died of heart disease at 49, he sent me to hospital straight away,” says Raymond a postman living in Loughrea, Co Galway.

“My ECG was normal but the blood tests indicated that I had had or was about to have a heart attack. An angiogram then showed I had five blockages.”

Today, after rehabilitation and adhering to a good diet and exercise regime, Raymond feels he’s back to normal. “It happened so fast, it was like a dream. I had always done physical work where any limitations would have shown up and I hadn’t any raised cholesterol or other signs of heart disease.

So, in my case, they reckon it was definitely family history that was the cause.”

According to Croí, the west of Ireland Cardiology Foundation, heart disease accounts for a third of all deaths in Ireland. It campaigns to raise awareness of heart disease in the west and has produced a CD, Heartland, featuring songs from The Saw Doctors, Gemma Hayes, Tommy Fleming and Arkitekt (featuring Cranberries guitarist Noel Hogan) among other prominent west of Ireland musical artists, to raise funds and

HALE AND HEARTY: A trip to the doctor for an ear infection saved Raymond Moloney.

Deirdre O'Flynn MOSTLY MEN

Picture:xxx

heart health awareness. Each of the artists hails from one of the 10 counties where Croí operates. The CD booklet also provides information on heart disease and risk factors, plus practical suggestions on how to promote healthy lifestyles from diet to exercise designed to last just over 30 minutes, the recommended amount of moderate exercise five days per week.

“With the funds we hope to raise through the sale of this CD, we intend to develop a Relative Support Programme,” said Mark Da Costa, consultant cardiothoracic surgeon with Croí. “All our focus over the last two years at the West of Ireland Heart Surgery Centre in UCH has been rightly on our patients and the service we provide them.

“We do know, however, that it can also be an extremely stressful and difficult time for families, who may have to spend time away from home, sometimes at short notice when their loved one has surgery.

“We intend, though this Relative Support Programme, to provide support and assistance to family or friends at this time. We hope to provide services such as reduced cost accommodation close to the unit, access to counselling or support if necessary or

perhaps some relaxation therapies to help families come through what is often a traumatic time for them.”

■ To purchase a copy of Heartland, Songs for Croí, log on to http://www.croi.ie/croi-heartland-cd.

Early intervention could prevent amputations

Can you name lung cancer symptoms?

FIFTY percent of lower-limb amputation surgery carried out by the HSE in 2008 could have been prevented. Lower-limb amputation is a potential complication of long-term, poorly-controlled diabetes aggravated by the absence of regular screening of patients at risk of foot complications. This is compounded by the lack of early intervention by podiatrists.

“Diabetes patients account for 45-50% of the total number of patients requiring lower limb amputations in the country,” says Ciaran Lynch, TD, who organ-

ONE in five Irish people are unable to name even one symptom of lung cancer, according to research as the Irish Thoracic Society prepares to launch guidelines regarding lung cancer treatment.

More than 1,700 people are diagnosed with lung cancer annually and survival rates are low. Symptoms include one or several of the following: a persistent cough that lasts more than two to three weeks, constant chest or shoulder pain, coughing up blood, shortness of breath, persistent chest infections, unexplained fatigue and unexplained weight loss.

“Anyone who recognises the signs and symptoms of lung cancer should visit their GP urgently,” says Dr Ross Morgan, consultant respiratory physician, Beaumont Hospital.

TAKE

4

SANTA’S making his list and checking it twice… some toys worth considering are: FUN VEHICLES: Chunky and colourful, WOW toys are satisfyingly noisy friction-powered vehicles for pre-schoolers, which don’t require batteries. You can now buy them in many independent toy stores see wowtoys.com Flip ‘n’ Tip Fred is a recycling truck with tip and release action, realistic engine sounds, three bins and a boy and girl recycling team.

F39.99, available from Formative Fun, Maylor St, Cork.

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ised a presentation for TDs by the Diabetes Federation of Ireland.

Cconsultant endocrinologist, Dr Sean Dinneen, of Galway University Hospital, proposed that a podiatrist be linked to each diabetes clinic, who would train GP nurses to undertake foot screening.

BLOOD WORK: Ciaran Lynch having his blood glucose tested by nurse Anna Clarke, of the Diabetes Federation of Ireland, as part of World Diabetes Day.

DId you know...

The typical 75-year-old is happier than the typical 25-year-old Source: Centre for Behavioural and Decision Sciences in Medicine at the University of Michigan, US.

Christmas DENTAL CARE Toys FINE ART: Djeco is noted for its quality puzzles and games and quirky designs.

This year, it has introduced a new Art Workshop series, which should appeal to an artistic older child. In Draw Super Heroes there are eight felt pens and instructions to draw 16 superheroes and there are also watercolour, pastel and abstract art sets. Children can easily create a piece of artwork, and these sets will appeal to an artistic teen too.

Age 7+, F22.95 per set. Djeco stockists include www.mimitoys.ie and Pinocchio’s Toys & Gifts, Paul St, Cork.

ROLE PLAY: The Sylvanian Families collection of woodland families and accessories and is the toy of choice for many girls (age 4+). Beautifully painted inside and out, Mayberry Manor from Le Toy Van comes with furniture, family and a free car for F188.80. Age 3+, from www.mimitoys.ie or 1890 520 025. The open-plan Woodlands Dollshouse, F94.95, from Pintoy, is a delight. New this year is Plan Toys Green dollshouse.

It’s got lots of eco-features like a wind turbine and set of recycling bins. Plan stockists include The Organic Cotton Shop in Clonakilty 023-8834393; www.organiccottonshop.ie, which is selling it with furniture included for F144.99.

FRIDAY, DECEMBER 4, 2009

GOOD BALANCE: Balance Bikes are becoming more popular every year. The wooden pedal-less bike allows your child to learn how to balance on two wheels.

They can then move on to a regular bike without the need for stabilisers. These bikes are suitable from about age three up and the seats are height adjustable. My First Bike from Branching Out by John Crane comes with a cool swirl of colour in the wheels, in pink, racy red or new for this year, royal blue, with prices from F59.99 online. See the selection at www.woodentoys.ie.

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The news on ...

X Factor Tans IF YOU’VE been envying the tanned limbs of Stacey Soloman over the past few weeks on X Factor, then you’d better get out and pick yourself up a bottle of Vita Liberata self-tan.

The tan has been used on the X Factor finalists (yes, even the boys) for the past few weeks and will be gracing the skins of the remaining contestants for the rest of the series.

Odour-free, streak-free and paraben-free, the self-tanner is fast becoming a celebrity favourite with Davina McCall, Louise Redknapp, pictured here, Emma Bunton and Rachel Stevens who are already big fans. Available from Boots stores nationwide.

Emily O’Sullivan

A gift set can sort you out for festive pressies, but do your research first

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EAUTY gift sets? I hate the things. Despite adoring all items beauty-related, gift sets, or “coffrets” as the industry likes to call them for some inexplicable reason, leave me in a state of complete and utter ennui. Once the Christmas season kicks off, I’m catapulted back to the ’80s with a flurry of White Musk gift sets from the Body Shop.

I hated all the packaging (especially that straw stuff that bulked everything out to make it look more impressive than it actually was). And this is part of the problem with gift sets — often times people are dazzled by the presentation rather than what’s actually contained within it.

A big make-up set with 32 eyeshadows might look impressive, but anyone that’s been on the receiving end of a gift like this will know that you only end up using two or three of the colours anyway.

This Christmas, given our tighter belts, it pays to do your research. Our best advice is to ask questions first and buy later. What perfume do they wear? Are their tastes trend-driven? What do they actually need?

Beautiully packaged bath products are all very well, but unless the person you’re buying for actually takes baths, then the likelihood is that expensive bath oil is going to sit on a bathroom shelf gathering oily dust until it’s eventually chucked out. So think about what you’re giving this year and choose well.

Teenagers are well catered for this season with a great variety of good-quality gifts from places such as Boots. Great value and great fun is the Fresh Selection

TAKE THREE

ChristmasBOX Box, F10, a little bath and body set that appeals to a youthful love of sweet fragrances.

The set includes Strawberry Delight Body Cream, Chocolate Swirl Body Wash and Raspberry Ripple Bath Milk. Also great for teens is the super-pretty Soap & Glory Big Bather Barrel, F20 — a cute retro looking bath set with a pretty pink satin shower cap, body wash and body butter. The box it comes in is also great for storing jewellery or make-up bits and bobs. Teenage girls love trend-driven brands such as MAC, Too Faced and Benefit, all of whom have stunning gift sets on offer this season. MAC’s Lip, Eye and Face Kits, F29, are covetable and beautifully presented, while the more expensive Morning, Noon and Knight Everything Eye Brush Set F65, are great treats for older teens.

For more mature women who prefer mainstream brands, there is a whole flurry of great stuff out there, from Estee Lauder’s super-indulgent The

Make-up Artist Color Collection 2009 (an enormous collection of make-up with lipsticks, shadows, eye pencils and brushes, which costs only F69 with any Lauder fragrance purchase — really great value) to Clinique’s High Shine-to-go, F42, a collection of 12 pretty shades of Long Last Glosswear SPF 15.

Companies such as Origins have some great gift sets, such as Ginger Treats, with a Ginger Souffle whipped body cream, Incredible Spreadable Scrub and Ginger Float Cream bubble bath. These products are high quality and perfect for people whose tastes you’re unsure of. I’ve yet to meet someone that doesn’t like their Ginger line.

For make-up, there are some great deals out there, but among our favourite are the offerings from Bobbi Brown.

Unlike many make-up companies that throw together a collection of unwearable shades, Bobbi Brown sticks to what it does best — flattering, wearable colours. Try their Earth Metal Lip & Eye Palette with shimmering pretty shadows and four creamy lip colours.

Hair Proection THE party season is now, and protecting your hair from all that tonging, crimping and straightening is vital if you want to make it to January without looking like Worzel Gummage.

Mark Hill Heat Protection Spray F4.38. This is a nice light spray that is easy to spritz all over the hair before styling. We used it with tongs and while it was initially crunchy, once you fluff up the hair it relaxes a lot. Good for maintaining shine and moisture.

Score: 6 Pantene Pro-V Ice Shine Heat Defense Spray, F5.49. This is a lovely heat protection spray that comes with a delicate scent and works well, particularly if you use it with the other products in the Ice Shine range.

Score: 8 Aussie Dual Personality Straightening + Heat Protection Leave in Spray, F6.69.

Aussie products are effective and not too expensive — they also smell great and this leave-in heat protection spray is no different. It leaves hair feeling light, conditioned and shiny.

Score: 10

STUFF WE LIKE Victor & Rolf Eau Mega, F51.50. Yes, the name makes us cringe a little, but this lovely fragrance from Dutch duo Viktor & Rolf is one of the hottest fragrance launches. The fresh, green, ultra-faceted floral scent is beautifully feminine and has a warm fullness that makes it as wearable in the winter as it is in summer.

Bobbi Brown Goldstone Long-Wear Eye Palette, F60. We know exactly what we’d like in our stocking this Christmas, and it’s Bobbi Brown’s Goldstone

Feelgood

Long-Wear Eye Palette, with two shades of the fabulous Long-Wear Cream Shadow, one shade of Long-Wear Gel Eyeliner and a handy dual-ended shadow/liner brush. Perfection in a palette.

Benefit Celebutante, F39.50. Younger women will adore this gift set — it’s really got all they need with small doses of Benefit’s bestselling cult products including High Beam complexion enhancer, Benetint lip and cheek stain and Dallas, soft bronzing powder.

There’s also a lip gloss, two lipsticks, two eyeshadows and a brush.

Ruby & Millie Metallic Kit, F25. Nicely packaged within a stylish black box, this little make-up set is a great one for delivering a sophisticated and soft metallic look with blusher, shimmer powder, rose highlighter and two eye creams in Burnished Gold and Striking Silver.

Elemis The Spa Candle, F44.28. Sometimes buying a beauty-related gift can be a little intimate, particularly for someone you don’t know too well, which is where scented candles come in very, very handy. We’re rather fond of this one from Elemis — a celebration of rich, spicy fragrances perfect for Christmas with cinnamon, orange and vanilla.

FRIDAY, DECEMBER 4, 2009

L’Occitane Marvellous Hand Cream Trio, F24.95. Brilliant for anyone who travels, or anyone who likes to carry a hand cream around with them — this little set contains three mini tubes of L’Occitane’s wonderful hand cream, with Sweet Vanilla, Candied Rose and Sweet Cherry scents.

ELF Super-Glossy Box Set, F9.95. Our place of choice for budget beauty product, eyeslipsface.co.uk have a good selection of box sets for around the F10 mark. We like this little Super Glossy Box Set with five glosses in gorgeous shades.

You also get a free mini make-up collection with any orders over £25. Nice.

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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

I’M due to give birth to my fourth child. As with my other three I intend to breastfeed my baby for as long as possible. I would be grateful for some advice on any natural products I could take to increase my milk supply and general wellbeing. From experience I have found when I am tired and run down my milk supply suffers. With three small children already my life is pretty busy and time for rest is non-existent. I am generally fit and healthy, have a good diet and neither drink nor smoke. I do not take any medication.

A. This is certainly one area where herbal teas are of huge benefit. Not only can the herbs help to increase and maintain supply, but the act of taking the time to stop and prepare yourself a cuppa is therapeutic in itself. My favourite herbs for milk supply include fenugreek, aniseed, fennel seed, caraway seed, chamomile flowers, blessed thistle, nettle, oat straw, alfalfa, spearmint, lemon verbena, goat’s rue, coriander seed, red raspberry leaf, lemongrass — there are so many to choose from.

Earth Mama Angel Baby make a great organic lactation tea (Milkmaid tea — F5.41 for 16 tea bags), and there is also the organic Nursing Time Tea by Fairhaven Health (F15.67 for a one-month supply).

Both are available from health stores or online from www.inhealth.ie. Another great brand of organic nursing tea is Weleda, which used to be widely available, but can be more difficult to source these days.

The herbs to either look out for in a blend, or include if you want to create your own, are alfalfa and nettle.

These will help to nourish and replenish nutrients to assist in your wellbeing and ensure that you and your baby are well-catered for. If the tea you choose doesn’t contain these, it would be worth tracking them down and adding them to the mix.

It sounds as if you are already doing all you can by keeping fit, eating well, and avoiding toxins. This will certainly set you up well in terms of energy levels, however there is no remedy that will fix the hectic nature of being a busy mother of four.

Q. You mentioned recently that cider vinegar was recommended for tummy upsets and/or vomiting. Is it recommended for children, and if so, from what age?

A. I would recommend the use of apple cider vinegar (ACV) internally for children

DRINK UP: Herbal teas can help improve the supply of breastmilk.

Picture: Corbis

compress to the inner wrists.

■ Eczema — Use a 1:1 blend of ACV and distilled water to reduce itching and inflammation. This is also a great solution for nappy rash.

■ Burns — Apply neat to the burn to disinfect the area, and reduce the pain.

This also works for sunburn, although if it is over a large area, try a cool bath with a cup of ACV added before applying it directly. Effective in soothing and healing insect bites and stings.

■ Bruising — Combine a teaspoon of salt with a half cup of warmed ACV and apply as a compress. A soaked cotton ball placed in the nostril of a bleeding nose will help to staunch the flow more quickly.

■ Insomnia — Combine a tablespoon of ACV in a cup of honey and give 1-2 teaspoons before bedtime.

■ Coughs and colds — Mix a teaspoon of ACV with half a cup of water and drink throughout the day. Honey can be added to the mixture. This is also a great sinusitis remedy. For sore throats, simply gargle a solution of one teaspoon ACV with a half cup distilled water hourly — you can add honey and one drop of lavender essential oil to make this even more effective.

It may sound as if ACV is a magic cure-all, rather it is simply one of the many natural remedies which can be aged two years and over, although this is certainly an area where it is best to use your used effectively to treat simple ailments in place of medication for those who prefer the natural own judgment since you know your child approach. I like ACV because it has a wide and their sensitivities to certain food types range of applications and it keeps well. It is imand taste preferences best. portant to choose an organic, unfiltered, unpasFor tummy upsets and vomiting, try one to three teaspoons in a glass of warm water teurised, unrefined, non-distilled product, since up to three times daily. This is also effective processing destroys the beneficial properties.

Look for a brand which contains what is for constipation and diarrhoea. known as the ‘mother’ — a natural substance Other common uses for child health informed during fermentation. clude: If ACV doesn’t appeal to your little one, then ■ Ear infection — Use a 1:1 solution of it may be worth looking into Kombucha as an ACV and distilled water gently adminiseffective alternative. For information or a tered with an ear syringe, let it sit for around a minute then turn the head so that starter kit, contact Grahame Whitehead at The Kombucha Tea Network of Ireland, Ferthe solution can drain out. managh, telephone 048-67722902 or email ■ Asthma — Take 1-3 teaspoons in a shop@hormonikireland.com. glass of water, and apply a vinegar

Megan puts the spotlight on :

M

AINTAINING a healthy bladder is crucial to warding off issues such as excessive urination, incontinence, urinary tract infections, rupture of the bladder, and even bladder cancer.

Designed to hold around 300ml-400ml of liquid, the bladder is a hollow, stretchy and muscular organ which increases in size at it fills up — much like a balloon. It is worth measuring out around 350ml of water so that you get an idea of how much you should be emptying each time you go to the toilet. Typically, we should urinate up to seven times a day, and no more than once during the night.

If you empty your bladder when it is not full, you actually reduce the capacity of this important, yet overlooked, organ.

All too often we tend to visit the toilet

Feelgood

before we depart from the house or leave a particular venue, whether we need to go or not — women in particular do this, along with ‘social voiding’ in pairs or in a group regardless of urge.

It’s important to fully empty your bladder when you urinate, and for women, this means you should sit on the toilet and place your feet flat on the floor, leaning forwards slightly (as if reading a magazine on the floor) to ensure relaxation of the pelvic

Maintaining a healthy bladder floor muscles. While we are on the subject of the pelvic floor — men and women alike benefit from doing regular pelvic floor exercises (also known as Kegel’s).

This helps immensely to ward off stress incontinence, particularly in women who have given birth, and prevent prostate issues in men. You can identify your pelvic floor by stopping the flow while passing urine. This is only

FRIDAY, DECEMBER 4, 2009

recommended to help find the muscle not to exercise it. Squeeze and lift the pelvic floor, holding for 1-10 seconds then release and relax for 10-20 seconds. Work up to 12 repetitions — although quality is more important than quantity.

DO: Treat a suspected urinary tract infection immediately. Left unchecked, it can spread to your kidneys and cause permanent damage. Herbs such as uva ursi, birch, buchu, cornsilk. marshmallow, goldenseal, agrimony, and horsetail can all be useful, as can cranberry juice (unsweetened).

DON’T: Binge drink, since this can lead to bladder rupture. You should also limit your coffee intake to four or less cups daily, since caffeine irritates the bladder.

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FRIDAY, DECEMBER 4, 2009