Feelgood 01-01-2010 by Evening Echo

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Feelgood

Friday, January 1, 2010

Food for life

Nutrition expert Patrick Holford reveals the top ten secrets of 100% healthy people: 8, 9, 10

BUDGET CHANGE

30 New Year resolutions that won’t cost a cent: 4, 5

SWING IT

Join the latest hula-hoop ﬁtness craze: 7

HOT STUFF

Hearty winter soup to warm your bones: 11

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Make a New Year’s resolution and get back to a family tradition and start walking, says Arlene Harris Kate O’Reilly WHAT’S ON BLOOD PRESSURE CLINICS: A recent Irish survey showed that 60% of men and women aged over 45 have high blood pressure. The Irish Heart Foundation recommend that people have their blood pressure checked at least every five years from the age of 30 to reduce their risk of heart disease and stroke. Visit the Irish Heart Foundation heart health clinics during January in Cork for a free blood pressure and cholesterol check. You can also get advice and information from Sr Siobhan Ryan on diet, exercise, smoking cessation and stress management. Clinics will be held next week on Tuesday, January 5 at The Irish Heart Foundation’s offices at 42 Penrose Wharf, 10am to noon, and on Wednesday, January 6 at the Family Resource Centre, Midleton, 2.30 to 4.30pm. You can call the Cork office on 0214505822 or see www.irishheart.ie. You can also talk to an Irish Heart Foundation nurse in confidence on Locall 1890-432787. MALLOW AWARE: The Mallow Aware group meet every Thursday night in the Le Cheile Family Resource Centre, Fair Street, at 8pm. Meetings are open to all who experience depression or anxiety. The meetings are facilitated by volunteers trained by Aware and are conducted in a relaxed and informal manner. The first group meeting in 2010 will be on Thursday January 7. The Aware Lo Call Helpline is 1890-303302. DIABETES MEETING: The Southern Regional Office of the Diabetes Federation of Ireland will hold a Public Education Meeting on Sunday, January 10, in the Quality Hotel, Clonakilty, Co Cork at 2.30pm. Admission is free. The meeting offers people with diabetes an opportunity to review their goals and to hear practical tips on how to improve their overall care. Speakers Professor Barry Ferris, retired consultant endocrinologist, UCC and Irene O’Mahony, clinical nutritionist, CUH, Cork will focus on the importance of adopting a healthy lifestyle in the day-to-day management of diabetes. For more information contact the Diabetes Federation of Ireland on 0214274229, or see www.diabetes.ie. MEDITATION CLASSES: If you are interested in learning more about meditation in 2010, Dzogchen Beara Retreat Centre, in Allihies, West Cork run free daily meditations classes. From 9 to 9.45am there’s instruction by the students of Sogyal Rinpoche based on The Tibetan Book of Living and Dying. From 3 to 4pm there’s Guided Compassion Practice. The centre is also open for personal practice from 10.30am to 1pm, 2 to 3pm and 4 to 9pm. There is no charge but donations to the centre are accepted. Call 027-73032 or see: www.dzogchenbeara.org. ■ Items for inclusion in this column can be sent to koreilly8@gmail.com

Walk the line

HE Sunday roast has been eaten, the dishes have been cleared and there’s nothing good on the television — it must be time for a walk. Yes, we all remember that family tradition — some of us might still be managing to drag the kids away from their computer screens but, according to recent research, 52% of families have abandoned the weekly amble. Researchers from the School of Sport, Exercise and Health Science at Loughborough University in England are urging people across the world to make a New Year’s resolution — take regular exercise with family members. The study, commissioned by footwear specialists MBT, has shown that poor motivation, sedentary lifestyle, tiredness and lack of time and interest are the main factors preventing families taking part in the traditional ramble or afternoon hike. The Irish Heart Foundation (IHF) says this study is disheartening and with 50% of the Irish adult population not getting enough exercise, it’s time to put on our walking boots and get moving. “Obesity is a big problem in Ireland affecting 22% of children under 12,” says Ann Scanlon, health promotion manager for IHF. “Parents need to encourage their children to exercise as they are laying down the foundation for habits later on in life.” And although lack of time is cited as the FIT FAMILY: Taking time out to go for winter biggest obstacle to family walking, Scanlon woodland walks is a fun way to get in shape. says we should make the effort to turn off

the TV for an hour and get some fresh air. “Once you get into the habit of going out as a family, it will become part of your routine,” she says. “Walking is accessible to everyone, no matter what age or how fit they are. It costs nothing and the benefits are huge. “By getting fit, you will be helping to prevent heart disease and stroke (by being inactive, you are twice as likely to have a heart attack). It is a great way to spend quality time with your children and partner.” So make plans to get fitter with your family by resurrecting the time-old tradition of the afternoon walk. By spending more time with your family now, you could be around to enjoy each other for a lot longer. ■ Plan some time for a weekly family walk ■ Take turns walking the dog or, if you don’t have one, consider the possibility as it will ensure that you get out each day. ■ Set yourself a challenge and build up to it gradually. ■ Make walking fun for kids by incorporating nature walks, map reading, playground stops and games. ■ Explain to children why walking is good for their health and outline the benefits. For more information about the benefits of walking and the designated Sli na Slainte hiking trails around the country visit www.irishheart.ie or call 1890-432787.

HEALTH NOTES IF YOUR New Year resolution is to get healthy, a series of free public health lectures offered by the Royal College of Surgeons in Ireland might be a good place to start. The MiniMed 2010 Open Lecture Series will be held on the last Wednesday of every month between January and May 2010. Topics explored include ethics in medicine, cardiovascular disease, breast cancer, hospital infection and sexual health in Ireland. Leading healthcare experts will deliver the talks. Registration is essential to guarantee a place. To register, log onto www.rcsi.ie/minimed2010 or call 01-4028662 for further info. Lectures take place in the Royal College of Surgeons in Ireland, 123 St Stephen’s Green, Dublin. SALES of self-help books quadruple in the first week of January, according to Easons, which is encouraging the New Year push that sees people aiming to take control of all aspects of their lives. The bookseller is offering customers 20% off a range of 80 inspirational books starting on January 4, 2010. Included in the offer are new titles, such as Committed by Elizabeth Gilbert (sequel to Eat Pray Love), 10 Secrets of 100% Healthy People by Patrick Holford and The Yin Yang Complex by Dublin-based Brendan Foley. The promotion runs until Sunday, February 14.

A NEW mobile phone technology aims to help people lose weight or increase their fitness levels. Developed by Dr Conor O’Brien,

hospital infections. Researchers from Kingston University in South West London found the infection-fighting properties of pomegranate were greatly enhanced by combining the fruit rind with two other natural products — metal salts and vitamin C. Pomegranate rind combined with metal salts was the most effective combination for treating MRSA, while other common hospital infections were better dealt with by all three components: pomegranate rind, metal salts and vitamin C.

LINKED UP: Keith Wood with Sarah Morrissey and Baiba at the Fitfone launch. Fitfone is downloadable onto mobile phone handsets and has software to assess and measure people’s fitness. Launching Fitfone, Irish rugby legend Keith Wood said: “We all need a hand, a push, a guiding light, to set goals initially and then achieve them. Fitfone is a product that can nudge you in the right direction and keep you fully appraised as to how you’re getting on.” NATURE still has a few tricks up her sleeve, according to London-based scientists, who have discovered that the rind of pomegranates can be turned into an ointment for treating MRSA and other common

DRINKING more coffee and tea, whether regular or decaffeinated, seems to lower risk of developing type 2 diabetes, new research shows. A University of Sydney study, involving almost 460,000 people, found each additional cup of coffee consumed in a day was associated with a 7% reduction in diabetes risk. People who drank three to four cups per day had an approximately 25% lower risk than those who drank between zero and two cups daily. And those who drank more than three to four cups of decaffeinated coffee per day had about a one-third lower risk of diabetes than those who drank none. Because reduced diabetes-risk can be linked to decaffeinated coffee and tea, researchers said the protective factor is unlikely to be solely related to caffeine — instead, other compounds found in the beverages, such as magnesium, and antioxidants known as lignans and chlorogenic acids could be involved. Helen O’Callaghan

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

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THE SHAPE I'M IN

Sinead Mulvey

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Sinead off to ball AS Sinead Mulvey steps into a new year, the 2009 Eurovision hopeful says she has “a lot more years ahead of me to go places”. She admits that not making it to the Eurovision finals last May was “a huge disappointment” but she doesn’t for a minute regret the experience. “I gave it my best shot and I don’t believe you have to win to gain something. I definitely gained a lot of confidence. “It was a huge stepping stone and I have a lot more years ahead of me to go places.” Over the Christmas period and right up until January 17, Sinead stars as Cinderella in the Cheerios panto at Dublin’s Tivoli Theatre. The 22-year-old Clondalkin girl says it was weird going from rock chick to princess when she stepped into Cinderella’s glass slippers. An air hostess with Aer Lingus, she loves her job but says her dream career would see her on stage. “I begged them for time off when I got the part in the panto,” says the woman who made her panto debut — also as Cinderella — when she was just 13 and who admits she hasn’t yet met her Prince Charming. “I’m happy being single. I had a boyfriend for four years, which is a long time when you’re younger. I don’t want to be tied down now. I want to focus on my career.” ■ The Cheerios Panto — Cinderellas — runs at the Tivoli Theatre, Dublin, until Sunday, January 17. Book on 01-4544472; also visit www.panto.ie. What shape are you in? When you’re doing shift work, your eating patterns are all over the place, but I’ve been looking after myself for the past few months. I go to the gym. I love swimming and I’m often in my sitting room with MTV on, dancing around and doing my sit-ups. Do you have any health concerns? Nothing major, though I had tonsillitis for two weeks recently. I couldn’t eat and was on antibiotics for 12 days. What are your healthiest eating habits? I drink lots of water and eat plenty of fruit. I love the vegetable soup my mam makes — there are no potatoes in it, just carrots, broccoli, courgettes and leeks. I eat loads of it and feel great afterwards. What’s your guiltiest pleasure? Takeaway — Chinese chicken chow mein, which I have with my friends at the weekend. What would keep you awake at night? I’m not a great sleeper and I don’t go to bed early, so I tend to lie on in the morning. Worrying about work would keep me awake.

I go to the gym. I love swimming and I’m often in my sitting room with MTV on, dancing around and doing sit-ups Yankee Candles — the Clean Cotton variety. I love that it smells like fresh linen. What trait do you least like in others? I hate dishonesty and slyness, people who go behind your back or say one thing and mean another. What trait do you least like in yourself? That I’ll give into things to solve a problem. I don’t stand up for myself because I don’t like confrontation — I’d love to be able to stand up more for what I think. Do you pray? Yes, although I don’t go to Mass as often as I should, but I don’t think you need to go to Mass to pray. What would cheer up your day? Getting a compliment, or some good-looking man buying me flowers. Helen O’Callaghan

FIT WOMAN: Sinead Mulvey loves the gym and swimming.

How do you relax? I love being around my friends and talking to people. If anything’s on my mind, I talk to people and get it off my chest. Otherwise, I like to run myself a nice bubble bath or sit beside the fire in my housecoat watching TV and having a mug of tea.

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

Who would you invite to your dream dinner party? Simon Cowell — I think he’s very attractive. I think he has the most perfect smile. Obviously, he’s too old for me. Also Danny O’Donoghue, lead singer with The Script. He’s gorgeous. The band was on one of my flights recently and they’re the nicest lads, so down to earth. What would you change about your appearance? I’d like to be a little bit smaller. I’m 5ft 11 and I love my high heels — I have so many shoes, it’s ridiculous. But I hate when I go out and I’m towering over everybody.

Every Friday

When did you last cry? While watching My Sister’s Keeper, a film about a little girl who has leukaemia. It took me about two days to get over that film. What’s your favourite smell?

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A DIFFERENT VIEW ON LIFESTYLE

FRIDAY, JANUARY 1, 2010

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Need some help in making changes in your life? Áilín Quinlan meets seven David Coleman Clinical psychologist THREE good habits for life and relationships: 1. Know what you want and don’t be afraid to ask for it. 2. Never agree to anything you don’t feel will be good for you. 3. Learn from your experiences, especially the difficult ones, and don’t make the same mistake twice.

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experts who offer practical advice on everything from weight to mental health How to ensure your resolutions stick

Make things better

DON’T fall into the trap of assuming that your New Year’s resolution is a piece of cake, warns psychologist Patricia Murray, pictured right. Implementing a New Year’s resolution successfully involves establishing a new habit and stopping an old habit — and it’s not necessarily easy, she says. Anyone seriously considering making changes in the New Year should ponder the following issues, says Murray: ■ Why are you really doing it? Do you want to give up smoking, because it’s too expensive, causing hassle with the rest Give some thought to of the family or because you’re worried about your health? your resolutions, Write down your answer, she says. advises psychologist ■ What do you really want to achieve with your New Patricia Murray. Year’s resolution? If you cut out sweets is it because you want to be attractive and sexy or different to the way you are now?

David Coleman’s new book Parenting is Child’s Play: The Teenage Years is published by Penguin Ireland on January 10. www.davidcoleman.ie

Dr Brian Maurer Cardiologist and medical director of the Irish Heart Foundation 4. If you’re young don’t start smoking. If you’re smoking give it up. 5. Take regular exercise 25-30 minutes a day five days a week — try brisk walking or the equivalent. This will keep your blood pressure and your weight down, your good cholesterol up and will make you feel better all-round. 6.Older people: Work the mind and the body. Make the effort to stay intellectually and mentally fit by reading the newspapers, maintaining your social relationships and remaining active in spirit. Keep up your golf, fishing, tennis, walking, cycling, swimming. or whatever it is you enjoy.

HERE’S a lot you want to change about your life right now. But making overly-ambitious plans for change, or going about achieving your target the wrong way, can set you up for a demoralising failure. “If there are issues in your life which are causing you unhappiness or stress then it’s important to tackle them,” says Sandra Hogan of Aware — but, she advises, always do so in a manageable and achievable way, and with the support of people who are close to you. “Making changes in life should always be approached with care and good planning, and changes can be made at any time —

it doesn’t have to be January.” In fact, says Hogan, January can bring other stresses such as financial difficulties after Christmas — not to mention the seemingly endless parade of long dark days — so for many people it may be hard to make changes at this time. “Think about starting your change at the end of the month, or do the planning for it in January and start later in spring.” Setting your goals and planning your methods in achieving your resolution is crucial, says personal

■ What makes you happy? How will doing this make you happy? “You need to know who you are, why you’re doing it and how doing it will make you the person you want to be. This is what we should be doing about everything in life.” Remember, she says, there’s a difference between a pleasure and happiness. Often we’re giving up something that is pleasurable — but think about how giving it up will make you happy. “For example, giving up smoking will make me happier because I will be healthier, gain a sense of achievement, gain social approval etc.” Focus not on what you are giving up but on what you will gain in the way of happiness as a result of your New Year’s resolution.

trainer Karl Henry. Failure can be depressing and demoralising, so plan your strategy in bite-sized pieces. “Failing to plan means you’re planning to fail. Set realistic goals for training and weight loss and take it one step at a time. If you’re planning to lose one stone in weight don’t focus on the stone, focus on losing two pounds a week.” So here’s how to avoid the pitfalls — plus 30 ways to leave yourself looking and feeling a lot better by the end of the year. And, keeping your over-stretched purses in mind, our tips won’t cost you a cent.

■ Why the rush? Giving up an ingrained habit is a long distance run as opposed to a sprint, says Murray, so you need to have a little bit of encouragement along the way: “We need to have reinforcements or rewards built into the giving up. Research would say you need more of these rewards in the beginning. “So set out and plan your rewards. Knowing you’re going to get the reward and looking forward to it is a motivator. Before you start on your resolution, plan your ‘treats’ for example, have one around the end of January, again in February, and also in March. ■ Fill the vacuum.If you are giving up something you should think about starting something. For example, if you give up alcohol, perhaps take up swimming or buy a glossy magazine that you enjoy but don’t normally indulge in.

7. Eat sensibly and eat in appropriate amounts. Remember as you get older your metabolism tends to decline and you become less active and can put on weight. Watch the calories. Be conscious of your weight. If you put on a pound a month you put on a stone over the year.

As 30% of all cancers are caused by smoking, the best step you can take to reduce your risk of cancer, and improve the quality and length of your life is to quit

For further information: www.irishheart.ie

Dr Harry Barry GP and author 8. Practise mindfulness — remain in the present moment and avoid “catastrophising.” “Because of the negative things that are happening at the moment, a lot of people are becoming very anxious and feeling increasingly down.” This is made worse by catastrophising, which, he says, means a person is constantly thinking in terms of the worst case scenario. Don’t do that — remain in the present. 9. Do this breathing exercise three times a day: ■ Spend one minute focusing on the

The more outgoing and positive we are the better our mental health is

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thoughts and emotions going through your mind — don’t try to stop them. ■ Spend one minute concentrating on your breathing. ■ Spend one minute focusing on all the different parts of your body. 10. Enjoy a joke — every day find a reason to laugh. Research has shown that laughter can help to lift mood and keep you mentally healthy. 11. Look outwards, not inwards. Don’t indulge in the blame game of anger. Instead make a special effort to find something positive and outgoing to concentrate on and ask yourself what you can do for someone in your community. Research shows the more outgoing and positive we are the better our mental health is. Harry Barry has written two books on depression: Flagging the Problem and Flagging the Therapy — Pathways out of Depression and Anxiety

Norma Cronin Health promotion manger of the Irish Cancer Society 12. As 30% of all cancers are caused by smoking, the best step you can take to reduce your risk of cancer, and improve the quality and length of your life, is to quit. 13. Increase your physical activity, eat at least five portions of fruit and vegetables daily, maintain a healthy weight and reduce your alcohol intake. 14. If you’re a woman aged between the age of 25 and 60, avail of your free cervical smear check under the national screening programme. Contact Cervical Check at 1800 454555 or talk to your GP. 15. Be Breast Aware. Be aware of any changes in your breast and if you notice

FRIDAY, JANUARY 1, 2010

any changes visit your GP. If you are a woman over the age of 50 and have received your invitation to have one, avail of your free mammogram. 16. Protect yourself from the sun and avoid sunburn, especially in children. Irish Cancer Society freephone 1800 200 700 or log on www.cancer.ie. Paula Mee Nutritionist 17. Remember that what you focus on, grows, so focus on the positive. 18. Give your week some structure by planning and monitoring recipes, meals and your shopping list. Buy a personal diary and write in dietary and exercise goals. Track your eating pattern, your waist circumference and your body fat levels.

19. Be realistic and accept that there are always trade-offs. Be prepared to spend: — Less on your guilty pleasure (shoes/bags/lipgloss) and more on fresh seasonal local food shopping. — Less on ice-cream and biscuits and more on berries and cherries. — Less on processed meats (poor quality sausages, pates, hamburgers and rashers) and more on smaller quantities of fresh meat (lean mince, lamb, pork, turkey and chicken). — Less on two-for-the-price-of-one packs of sweets and soft drinks for the lunchbox and more on good quality ingredients for flapjacks and smoothies. — Less time on making excuses and more time on kitchen solutions. 20. Make time to plan so sit down and roughly sketch out your week on a Sunday evening — who’s at home, when and what meals are needed. Plan more or less what you will eat/cook each evening. 21. Take your shopping list with you to re-

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mind you of your weekly plan. 22. Prepare the food and batch cook and freeze it if your plans change. 23. Sit down to eat as often as you can as a family. 24. Enjoy your food, eat more slowly and leave digestion time. 26. Is your Chablis seemingly evaporating as soon as you open it at home? Agree to wait and avoid topping up any wine glass, until the slowest drinker’s glass is practically empty. This slows down the intake of alcohol and encourages guests to savour rather than gulp. 27. Eat well and aim to: — Eat two pieces of fruit, a portion of salad and two vegetables every day. One of these vegetables should be green to top up your iron and folate levels. Try broccoli, cabbage, mange tout, spinach.

— Eat brown or wholegrain, high fibre carbohydrates instead of white processed ones. Wholegrains are prebiotics , non-digestible fibres which stimulate the growth of these beneficial bacteria. Prebiotic-rich foods are linked with a lower risk of bowel cancer and other gut diseases, and lower cholesterol levels. — Eat more peas, beans and lentils. They are naturally low in fat and are good sources of protein and phyto-oestrogens. — Eat two portions of oily fish a week, and some flaxseed and walnuts to top up your intake of omega 3 fats. — Eat more olive and rapeseed oil instead of polyunsaturated oils in salad dressings and when cooking. — Eat low-fat calcium-rich dairy foods like milk and yoghurt. — Eat more natural sugars found in fruits and sweet vegetables instead of sucrose (table sugar) added to fatty foods such as biscuits, cakes, snacks etc. www.paulamee.com or 01-2104763.

FRIDAY, JANUARY 1, 2010

Karl Henry Personal trainer 28.Walk more, sit less — it’s so easy when you think about it. 29. Drink more water — aim to drink two litres a day. 30. Invest in a pedometer, pictured left — this is a motivational element in getting you to walk more, firstly because you are monitoring how much you actually walk, and secondly you have a goal in working towards the recommended 10,000 steps a day. www.karlhenry.ie

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We need to examine our own deep recesses — our relationship with self in wake of economic downturn

Recess reflection Tony Humphreys

HE word ‘recess’ has several meanings — a dark cavity in a wall, a break or time-out. Sadly, the response to the economic recession does not seem to have reflected upon the deeper meanings of the word. Yes, there is a frenetic scramble to get back to the prosperity we once had but without a consciousness about the turmoil the Celtic Tiger caused. More specifically, our top bankers and financial decision makers have shown little or no evidence of a deeper reflection and taking responsibility for their reckless actions. This is also true for many politicians. There is a need for all of us — not just the bankers, property developers and politicians — to examine the dark inner recesses of our minds that led to the collusion with the recession and to the very powerful realities of depersonalisation, avarice, greed, bullying, passivity and superiority that were part and parcel of the well-named ‘Tiger’ economy. In term of passivity, in the words of poet Seamus Heaney there was ‘the government of the tongue’ by heads of work organisations and the prevailing message among employees was ‘whatever you say, say nothing’. Those who allowed themselves to be tongue-tied also need to take responsibility for their non-active response. The old saying ‘when good men do nothing, evil thrives’ is particularly relevant here. Sustained economic prosperity is only possible when there is an equal — I would say greater — focus on the emotional and social prosperity of each individual within our country. The dark development of human resources departments within work organisations led to anonymity at work being a common experience for individual employees. Before the ‘boom’ these used to be called personnel departments which largely recognised that it is individual persons that an organisation employed and not a resource to be exploited. Certainly, the reflection on the recession needs to involve a serious look at relationships within the workplace and also relationships with clients which had also become depersonalised. However, a deeper recess within each of us needs to be visited — and that is one’s relationship with self. When any of us confuses self with work or success with wealth or status with power we bring a dark immaturity to relationships within marriage, family, workplace and community. These addictive responses arose from significant relationships in childhood in

homes and classrooms and were creatively fashioned as substitutes for the real belonging that is part of our nature — the need for unconditional love. As an adult, it is my responsibility — not optional — to unconditionally belong to self and to operate out from a solid and independent interiority. This is the inner journey each human being is called upon to travel and there is no better or more fitting time than the beginning of a new year for a deepening of personal maturity, critical to emotional, social, political and economic prosperity. Another issue that needs addressing is the belief that the ‘Tiger’ economy was a result of the Government emphasis on education from the 1960s onwards. However, while education certainly prepared people for work, it failed to prepare them for mature living. Indeed, it fostered a dependence on work, success and wealth and, thereby, blocked the emergence of personal maturity. Personal maturity is an essential aspect of professional effectiveness, a reality that hopefully will be realised in the coming year. The notion too that ‘the pen is lighter than the shovel’ also demeaned work that is central to physical and social wellbeing. What came about was the importing of labour to do this

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GOING DOWN: End of an economic era has left us with many problems.

important work. Education needs to ensure that all work is appreciated and valued and that the pen cannot do without the shovel nor the shovel without the pen. The threat ‘you’ll end up working on the roads’ came from a defensive superiority and has proved counterproductive. Education needs to be primarily geared towards individual maturity — an empowering of individuals to take responsibility for self and one’s actions. It needs to stay loyal to the true meaning of education (from the Latin word educare — meaning to draw out) and work from the inside-out of each individual student. The more educators affirm the unique presence of each student and appreciate the unique creativity and intelligence each individual student brings to the classroom, the greater likelihood of sustained emotional, social and economic prosperity. ■ Tony Humphreys is a clinical psychologist and is author of several books on practical psychology including The Mature Manager.

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

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Staying healthy with a hula hoop? Katy Harrington gives it a whirl

Fit for hooping W

HAT goes around comes around and if a new fitness craze is to be believed then the humble hula hoop is back in vogue. Hooping A Revolutionary Fitness Program is a new paperback book by Christabel Zamor, aka the HoopGirl, and her aim is to make the hoop hot again. The idea behind hooping is simple, to put the fun back into exercise and in the process increase strength, balance, co-ordination, flexibility and resilience. As an overweight and out of shape 27-year-old, Christabel Zamor seemed an unlikely fitness guru, until she picked up a hoop for the first time and was instantly hooked. The resulting dramatic change in her body shape and other positive effects inspired Christabel to set up her company, HoopGirl, and since then the workout has been embraced by women, health clubs and gyms worldwide. Now hooping is set to arrive in Ireland and it seems the nation has never needed a new and exciting method of exercising more. A report published by the HSE on the health status of the population of Ireland in 2008 found the prevalence of obesity in Ireland is higher than most countries in the EU. Alarmingly the report also found that over one-fifth of Irish adults report taking no physical activity, so maybe it’s time we rediscovered the hula hoop. The best thing about hooping is it’s cost-effective and very low tech, all you need is a hoop and plenty of space. A word of warning: unless you are sticking to the basic moves you will more than likely need to move outdoors, or to a room with a high ceiling to avoid breakages, and if you are thinking of picking up a hula-hoop from a children’s toyshop, think again. You will need a professional adult-size hula hoop. The workout is suitable for all ages and abilities and the focus is very much on having fun, a welcome change from other more regimented workout plans. The first move any aspiring hooper needs to master is the Pump, the movement that keeps the hoop propelling around your waist. Contrary to what you may think, you don’t move your hips in a circular motion but back and forth rapidly. It takes a bit of getting used to, especially if, like me, you’ve never picked up a hula hoop in your life. If you were a fan of the hula hoop as a child you will have a great advantage in getting started, but once you get the hang of it, it’s exhilarating and it gets the heart rate going in minutes. Learning how to recover the hoop if it starts to fall is crucial, as will happen — a lot in my case. Christabel’s advice if the hoop falls is to laugh and carry on. It’s easier said than done, and after about 20 attempts to maintain the hooping movement, I got dis-

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couraged and frustrated. After eventually conquering the hooping basics, I tried more adventurous moves and by day three I was getting the hang of moves like the Booty Blitz and the Limbo which require practice, practice and more practice. The ultimate goal is to fuse the moves together into a complete hula-dancing workout. Ideally after time you achieve a moment of “connection” with the hoop when things start to fall into place. The next stage is the “flow” when your body knows the way, allowing you to get creative with the hoop. Hooping has its pros and cons, but its strengths lie in the flexibility of the workout. You can pick up the hoop whenever and wherever you like. It’s a brilliant alternative for anyone who finds jogging or walking boring and doesn’t like being stuck in a soulless gym for hours every week, and another very welcome side effect is that many hoopers report a great improvement in their sex lives.

Michelle Obama and Beyonce are already big fans of hooping, but the good news is that it really is for everyone, regardless of your age or fitness level, and anyone who wants to get fit and isn’t afraid to try something new will enjoy hooping. Like any workout staying motivated can be a challenge, but having a friend to hoop with is a great way to make sure you stick at it and makes the workout more enjoyable, and after a few weeks you may even want to show off what you can do. Enrolling in a hooping class to meet fellow enthusiasts and improve your techniques is a great idea, especially in the tricky early days. Even though I went it alone, by the end of the first week the satisfaction factor was kicking in, I was getting a good workout and I felt a big difference, especially in my abs and stomach area. Hooping isn’t all about the waistline — it focuses on toning the biceps, triceps and building strength in the wrists with moves like the Wild West (twirling the hoop above

your head like a lasso) and the Warrior (swinging the hoop vertically). Lower body moves like the Step, Skip and Leap are relatively easy to pick up, but it still involves a good deal of practice to get comfortable with the hoop. The latter chapters in the book focus on sexier moves and trickier dance combinations embodying the HoopGirl’s motto to “get fit, feel sexy, have fun”. I reckon I’m more of a treadmill kinda gal, but I’m not hanging up my hoop just yet, instead I’m going to listen to Christabel’s final words of encouragement and “keep on hooping”. ■ Hooping A Revolutionary Fitness Program by Christabel Zamor, Creator of HoopGirl© Workout, is available in bookshops from today, and costs F16.05. www.hoopgirl.com.

Hooping for dummies: How to get started ■ Get a hoop — A kid’s hoop will not work, adult size hoops, like the V-Fit Hula Hoop, are available from Argos stores nationwide and costs F19.99. As a rule of thumb, the bigger you are the bigger the hoop needs to be.

The best thing about hooping is that it’s cost-effective and very low tech, all you need is a hoop and plenty of space

■ Make space — You will need a large clear space to do your workout, and as you will need to lift the hoop above your head, so a high ceiling is essential. ■ Comfy clothes — Wear something that will allow you to move freely, but avoid slippery synthetics, which make it easier for the hoop to slip. A cropped sports top is ideal as the hula-hoop grips best to bare skin. ■ Make sure you stretch first — Like any form of exercise you will need to warm up before you begin. Trust me, your body will thank you. ■ Mind over matter — As with many challenges, a can-do attitude will help you master hoping. If you have failed at previous attempts try to put that out of your mind and visualise yourself hooping like a pro. ■ Don’t take yourself to seriously — As well as the benefits for your body, hooping helps to promote happiness and well being, relieves stress and restores the mind-body-spirit connection.

IN THE RING: Katy Harrington says it takes a good deal of practice to control the hula Picture Denis Minihane hoop. FRIDAY, JANUARY 1, 2010

■ Make your own hooping soundtrack — Channel Beyonce by blasting out Bootylicious or opt for a track by the hip master Shakira.

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Nutrition expert Patrick Holford distills the results of a long-term survey of 55,000 people to 10 essential ‘secrets’ for an illness-free, high-energy life, says Áilín Quinlan

Eat your way to 100% health H

E’S 51 years old, but he says his biological age is 27. His weight has barely changed since he was 20. Those who know him know he works hard — 12-hour days, which begin at about 5.30am — are routine. He hasn’t seen a doctor in years and doesn’t need drugs. His mind is as sharp as it’s ever been, he’s as supple as when he was a teenager — and he has loads of energy. But no, he doesn’t do hours of exercise every day (usually about 15 minutes) and he doesn’t endure a strict diet. Health guru, Patrick Holford, simply follows his own advice — advice based around a long-running health-and-diet survey of more than 55,000 people. “There are some people who rarely get sick. They have high energy, a positive mood, and look good and feel great. They don’t gain weight, lose their memory or end up needing a plethora of drugs. “They hardly ever need to see a doctor, but live a long and healthy life and die of natural causes,” he says. What’s their secret? Well, there are 10, actually, according to Holford, the author of 30 or so health books that have sold more than a million copies worldwide. Back in the 1980s, Holford, who began his academic career in psychology, devised a health questionnaire — by the 1990s, it had evolved into the “100% Health Questionnaire” and, to date, more than 55,000 people have completed the survey. Holford says the findings allowed him to look closely at the nutrition and lifestyle factors that increase your chances of being super-healthy — in other words, at what the healthiest people have in common. The father of two, who is married and lives in London, found that, among other

things, the top health scorers didn’t smoke, took at least five supplements daily, ate fish at least three times a week, exercised for three or more hours a week — and had good relationships. On the other hand, the survey showed that only 6% were in the optimum category, with 50% in the moderate category, and a staggering 44% in the ‘poor’ or ‘very poor’ category. Holford’s healthiest 100 people could certainly teach us a thing or two — the incidence of obesity in Ireland now stands at around 25%. About 36% of the population die from heart disease and 25% die from cancer, while the incidence of diabetes is rising. To put it bluntly, we’re a nation in dire need of an overhaul. A quick look at Patrick’s Holford’s daily routine should give us pause for thought. “I get up early, at 5.30am or 6am. I wake up full of energy, spend a few hours writing,” he says. “Then, I do a 16-minute exercise routine, psychocalisthenics — the best form of exercise I have come across. It keeps you strong, supple and generates vital energy.” Breakfast can be oat-based — for

■ Stay away from sugar — if you want to bake a cake, use xylitol, a natural sugar found in berries, plums and cherries ■ Have a small handful of nuts or seeds — for example, pumpkin seeds or almonds — every day.

PATRICK HOLFORD: Starts his day with a 16-minute exercise routine.

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■ Aim to eat seven servings of fruit and vegetables a day — for example, three fruit snacks and two servings of vegetables, with lunch and dinner.

■ The 10 Secrets of 100% Healthy People, by Patrick Holford, Piatkus F14. ■ Want a free health check? Visit www.patrickholford.com.

The top health scorers didn’t smoke, took at least five supplements daily, ate fish at least three times a week, exercised for three or more hours a week — and had good relationships

Nuggets of diet wisdom ■ Eat more oats and less wheat, and drink no more than two pints of milk a week.

example, porridge with berries and oat milk, plus ground seeds, or scrambled eggs with some rye toast and smoked salmon — nutrient-rich and designed to keep the blood sugar even. Holford takes four supplements — a high strength multi-vitamin and mineral supplement, added vitamin C, and essential fats, Omega 3 and Omega 6, in a borage oil as well as a ‘brain food’ supplement, phospholipids. His mid-morning snack could be an apple and some almonds, or oatcakes and hummus. Lunch varies — the day we spoke, he was considering pasta, with vegetables and tomato sauce and some braised tofu. On an ideal day, he’ll grab a half-hour siesta in the afternoon. Dinner is a strictly demarcated affair for Holford, who is visiting Ireland in the first week of February. He divides his dinner plate into one quarter carbs, one quarter protein, and half vegetables. “And, if I go to a restaurant, I choose one which comes from a country where the people are the slimmest, for example Thailand or Japan,” he says.

■ Eat oily fish three times a week. ■ Drink eight or more glasses of water a day. ■ Exercise, for suppleness, fitness and strength, three hours a week. ■ Recharge your spirits — spend time in nature. ■ Learn to say how you feel and move on. ■ Have a purpose larger than yourself. Patrick Holford

FRIDAY, JANUARY 1, 2010

10 secrets of 100% healthy people

Perfect your digestion Discover your best and worst foods. The more sugar, salt, meat, wheat and refined foods you eat, the worse your digestive health score, says Holford, who reveals that 47% of respondents reported poor digestive health in his survey of the diets and health of 55,000 people. The more fresh fruit, seeds, nuts and vegetables you eat and the more water you drink, the better your digestion will be. “If you have health problems or digestive issues, it’s very important to consider the possibility that you may have a hidden food allergy — and investigate it.”

Balance your blood sugar to gain energy and lose weight “When your blood sugar is out of balance you get tired and crave sweet foods,” says Holford, whose findings showed 75% of respondents reported poor or very poor energy levels. The people with the worst energy levels consumed the most caffeinated drinks, sugar and refined foods.

Sharpen your mind and improve your mood The survey found that people with optimal function had high levels of vitamins and antioxidants in their diet. Think colour, says Holford — the bright yellow of mustard and turmeric, bright orange of butternut squash or carrots, the bright green of broccoli or Brussels sprouts. Red peppers, lentils, kidney beans are good too.

Discover the 20 key anti-ageing foods to add to your diet — and increase your antioxidant intake The survey found that people who eat the least fruit, vegetables, oily fish, nuts and seeds have the lowest overall health rating, on average halving their chances of being in optimal health and so reducing their chances of a long and active life.

Eat essential fats “It’s well-known that the Omega 3 oils found in fish make you feel less aggressive and improve your mood,” says Holford, who reveals that 75% of respondents to his survey don’t eat nuts and seeds and 59% have one or less servings of oily fish a week.

People who eat oily fish three times a week, he says, are 60% more likely to have optimal health than those who don’t — and people who eat nuts and seeds three or more times a day are 60% more likely to have optimum health than those who don’t.

Keep yourself hydrated Those who drink eight glasses of water a day are twice as likely to be in optimum health as those who don’t drink water, he says. Also, if you’re feeling hungry try a glass of water before reaching for a snack, he says.

Exercise Holford recommends three hours or more of exercise per week to keep fit, strong and supple, so don’t forget to stretch. According to his findings, 54% of those with optimum cardiovascular health report three or more hours a week exercise compared to 1% of those with a poor cardio-vascular health rating.

Generate vital energy “In our survey many people talk about the importance of nature, spending time in the garden or walking in nature — it’s all about how we regenerate our spirits,” says Holford. His survey shows 50% of the top 100 health scorers did some for of vital energy-generating exercise, such as t’ai chi, qigong, psychocalisthenics or meditation.

Let go of emotional baggage Learn from the past, but get it out of your present — 85% of respondents considered that their state of mind was extremely important to health.

Have a purpose to your life The Holford survey found that 81% of the most healthy people considered themselves spiritual and 88% agreed that spiritual factors were extremely or moderately important for health.

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>>>>> continued from p9: Converts to the Holford method se Ca dy 1 u St

Louis Davey: fitness trainer

I ate more vegetables and fish at dinner and my immune system improved

BEING rated as one of the top 100 healthiest people in a survey of more than 55,000 is some achievement — and discovering he was on the list came as a pleasant surprise to 35-year-old Louis Davey from Tallaght in Dublin. Davey, who now works as a health and fitness trainer and nutritional therapist, participated in Patrick Holford’s online survey some years ago and, while he can’t remember exactly what mark he got, he recalls scoring “over 90%.” But he didn’t always have an excellent diet. The survey results came some years after Louis’ initial conversion to the need for a healthy diet. Back in his 20s, when he was a college student studying sports and exercise science, Louis’ diet was nothing like it is today. “I thought my eating habits were quite healthy, but they weren’t — most people assume they are eating a healthy balanced diet, but often they’re not, and I was one of these people,” he recalls. “I tended to get anything that was going, for example colds, chest infections and flu, and my immune system was actually quite low. I also had heartburn and upset tummy.” So what was his food intake like? “In the mornings I was eating commercial cereal for breakfast and a sandwich for lunch. In the evenings, I’d have potato, vegetables and meat, but I was also eating a lot of sugary snacks, for example, chocolate and crisps and so on.” Then he happened across Holford’s book The Optimum Nutrition Bible. “After reading the book I went from a diet that was quite processed to a more whole-food natural diet. I went back to porridge, and had it with a bit of fruit or some seeds. “I’d have salad and soup for lunch and I stayed away from bread. I snacked on nuts, seeds and fruit and drank a lot of water throughout the day — before that, I only drank when I felt thirsty. “I ate more vegetables and fish at dinner-time and my immune system improved, which I put down to the removal of all that sugar from my diet. My energy levels and mood definitely improved.” As a result of his increasing interest in the area of nutrition, Louis decided to study nutrition and graduated last February. He has since set up his own company The Train Station Health and Fitness www.thetrainstation.ie and now works in the corporate sector and with individuals as a health and fitness consultant and nutritional therapist. Pictures: Maura Hickey

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Kevin Doyle: student FOGGY-HEADED, sluggish and tired — oh, and a constant craving for sugar. That was life for 20-year-old logistics student and footballer, Kevin Doyle. But, then, he read one of Patrick Holford’s books, and, three years later, he’s a different man. Explains the 23-year-old, from Beaumont, in Dublin, who is now studying nutrition: “I’d feel sluggish when I woke in the morning. I had no energy.” Breakfast, Doyle says, was white sliced bread and cereal. By lunchtime, he was starving and he’d devour “anything”; white deli rolls, chocolate, crisps. After a few hours, he’d give in to his craving for more sugary snacks. Even though he played a lot of football, he put on a stone between the ages of 18 and 20 and was less agile on the pitch: “I’d also drink quite a bit of Coke. I was taking in a lot of sugar and saturated fats. “I had no energy, I’d be tired after about 2pm and didn’t feel up for anything. It would stay like that most of the evening and I’d be picking at stuff until I had my dinner that evening. My head felt foggy and kind of tired, all the time,” he says. Reading Patrick’s Holford’s book, The Optimum Nutrition Bible, gave him a scare. “I realised I was doing everything wrong,” Doyle says. He switched to a pint of water in the morning, followed by porridge, sprinkled with pumpkin seeds and served with chopped fruit. Immediately, the ‘foggy head’ stopped and he wasn’t as hungry at lunchtime. The crisps and chocolate vanished, too — instead, it was fruit and nuts, or oatcakes and hummus. He quit the deli, the Coke and the alcohol, and started making his own, wholemeal sandwiches for lunch. Dinner included oily fish, like salmon or mackerel, served with brown rice or vegetables. “I had more energy, my skin cleared up — I had had a lot of little pimples. I was getting much fitter, my exercise increased. I was faster on the pitch. I lost about one and a half stone and felt much better. I, basically, transformed my life,” he says. Now studying nutrition therapy at the Irish Institute of Nutrition and Health, Doyle’s goal is to be a nutritional therapist. “I’m fitter, leaner, stronger and have more stamina. I also seem to be interested in more things and am developing myself more. I put it all down to my new diet. Before I changed, I wouldn’t have believed my diet could have had such an impact on my life.”

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I’m fitter, leaner, stronger and have more stamina

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Hot food tips

New year treats

VEGETABLES make good system cleansers, but when you know you have been eating too much rich food and/or drinking too much alcohol Milk Thistle Complex from Bioforce may well help. It aims to work on the liver, flushing it through with a combination of globe artichoke, milk thistle and dandelion, which are not easy to find in their natural form in winter. F10.50 for 50ml.

I HOPE the new year will see more moves by large companies to think about how they treat suppliers. Fairtrade Mark Ireland welcomed the announcement last month that Kit Kat is going Fairtrade. In two weeks’ time we will see the first certified Kit Kat four-finger bars arrive on shop shelves. Though the Fairtrade cocoa in the Kit Kats represents a small percentage of Nestle’s overall cocoa usage, it will benefit some cocoa farmers in Côte d’Ivoire, one of the poorest countries in the world, with nearly 50% of people living below the poverty line according to the World Bank. The sugar in the product will also be Fairtrade certified, sourced from Belize.

GIVING a gift for a birthday after Christmas can prove difficult, so a taste of the sun might work for anyone interested in wine. A tasting of New Zealand wines costs just F15 and will be held 6.30pm — 8:30pm, Tuesday, January 19, in Radisson Blu Hotel, Golden Lane, Dublin. newzealandwineevents.co.uk.

TO START the year with a touch of luxury, try Lidl’s frozen lobster. A tasty treat for two, it’s ready cooked and easy to prise the meat out of the shell. Good as a winter salad or added at the last minute to a risotto or a stir fry, or as a luxurious, open sandwich on brown bread. It comes a long way from Canada, tastes slightly salty while still retaining a sweetness, and the texture manages not to be rubbery. A good buy at F4.99.

Roz Crowley

NEW year begins today, a year of challenges, of day-to-day survival, of making more of less. One of those challenges is to avoid cutting nutritional intake when cutting food budgets. If we become ill from lack of nutrients, we save nothing. It takes quite a change of routine not to have packets of poor-value, salty snacks and biscuits on the way home from school and work. When we are tired, we reach for comfort food, and meals take time to prepare, so you need to be organised. Each week in January, when we are not doing surveys, I will give ideas for making the most of basic foods and for getting the best value. A little planning can save money and increase our armoury of vitamins and minerals. My best habit last year was to make a pot of soup at the beginning of the week and stretch it to last at least four days. Packed with the vitamins we need at this time of year to ward off infections, a wide range of vegetables will help fight our battles for us. While there are good ready-made soups, which we will survey next week, a large pot of soup is economical in terms of time, energy, and money. With tasty winter vegetables, we can make a pot of soup for a few euro, which can provide a wide range of to-go nutrients when we come home from work or from a flask at school or outdoors. Take a few ladles of soup out each day and heat separately, so it will warm up quicker and keep hunger away, avoiding pre-dinner nibbles. Keep in the fridge when not using. In these cold days, an unheated room is sufficient. Below, I have given the basic soup I have been making since root vegetables came into season, and some ideas for adding later in the week. I buy chemical-free and local as much as possible from local markets, because it has not been idling in distribution centres losing flavour and nutrients, and good quality imported produce when necessary. The recipe below will feed a few people for the working week. I find that regular potatoes get a bit gloopy as the week goes on, so I tend to eat the soup more quickly if I have added them. Celery, cauliflower and broccoli, and any greens, can be added later, shredded. Roz’s soup for the week

HOT CUP: A pot of soup can provide at least four days of sustenance. using, and add, tossing around as they go into the pot. When they have all been coated in oil — allow 5-7 minutes — add the ginger and garlic (they don’t need to cook ahead, as they are grated). You can also add a teaspoon of curry paste — I add the paste at the end of the week, if we get tired of the soup flavour. Add stock. A vegetable stock cube works well if you don’t have stock from the turkey, chicken or other meat, or use water and add seasoning later. Cover and cook gently until the vegetables are soft — about 20 minutes. Allow to cool a little before blending (a hand blender saves having to transfer into something that requires more washing up). Add the shredded vegetables at this stage, and heat for five minutes.

Splash olive, grapeseed or sunflower oil 4-6 large onions, peeled and chopped roughly Grated garlic (4-6 cloves) Grated ginger (small thumb size) Any combination, or all of: 2 large carrots 1 large parsnip 1 sweet potato Hand-sized chunk of pumpkin or butternut squash 1 red chilli chopped (optional) 1 heaped teaspoon curry paste (optional) 1.5 litres stock or water Heat the oil and add the onions. While they are cooking gently, peel and roughly chop the other vegetables and the chilli, if

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Different topping to add: — Dry-fry until they pop the seeds from the squash used in the soup or lightly toast some seeds. Sprinkle on top of the soup when in the bowls. — Use leftover, stale bread cut into cubes and fried lightly in oil and a little grated garlic (not quite as non-fattening). — A little leftover, goat’s milk cheese diluted with a little milk is also delicious swirled on top of each portion. — Any grated cheese works well. Cheese rinds can be successfully recycled by adding to the soup, when reheating. — Add a splash of soy sauce or sweet chilli sauce, for a change. — A few crisp rashers, crumbled, make a meal of it. — Add a can of beans or lentils to add further protein content and make it stretch. — Add a can of tomatoes to stretch it and provide added vitamins. — Add any fresh herbs: the woody ones, such as rosemary and thyme early on; soft-leaved ones, such as basil, rocket or oregano, at the last minute, to decorate.

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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

CAN children get high cholesterol? I was surprised when my niece, who is only 10 years, was told by her GP that she has high cholesterol. Should I get my children tested? A. Most parents probably don’t think about what cholesterol means for their children. Too much cholesterol leads to the build-up of plaque on the walls of the arteries, which supply blood to the heart and other major organs. Plaque can narrow the arteries and block the blood flow to the heart, causing heart disease. High cholesterol is also related to other health problems, including stroke. But problems associated with high cholesterol generally don’t show up for years. High cholesterol levels in children are linked to three risk factors — heredity (passed on from parent to child), diet and obesity. 90% of parents whose children have high cholesterol have high levels themselves. Testing children isn’t generally recommended unless there is a family history of premature heart disease (age 55 or younger for men, age 65 or younger for women) or high cholesterol. Research has found that cardiovascular or heart disease has its roots in childhood. With childhood obesity on the rise, more and more children are at risk. The best way to prevent high cholesterol in children is with a diet and exercise programme that involves the entire family. Plan the family meals and monitor what your child eats. Make sure your family eats foods low in total fat, saturated fat, and trans fat. The amount of total fat a child consumes should be 30% or less of their daily total calories. Saturated fat should be less than 10% of daily total calories, while foods containing trans fat such as partially hydrogenated vegetable oils should be avoided. Encourage your child to eat healthy foods such as fruit, wholegrain cereals/breads/ crackers/ pasta. Grill or bake foods, don’t fry. Prepare skinless poultry, fish, rice, beans or other dishes. Involve your child in regular aerobic exercise such as cycling, running, walking and swimming, all which can help raise HDL levels (the ‘good’ cholesterol) as well as lowering your child’s risk for heart disease. Medication to lower cholesterol is usually only considered for children over 10 years, and only after changes in diet and exercise have been tried. Q. Recently I brought my 11 year old to the doctor who said he was overweight. I really want to get the family into shape in the new year. Have you any suggestions? A. I am delighted to hear you are taking things in hand for your son and the rest of the family. Preventing children from becoming overweight and helping the family lead

GOOD DIET: A healthy diet will help prevent high cholesterol among children.

Picture: iStock

healthy lifestyle begins with parents who lead by example. Family life today is hectic and fast-paced. Daily schedules are so jam-packed that there’s little time to squeeze in some exercise and much of what we eat is quick and easy. Children spend more time now indoors — playing with computer and video games, watching DVDs or television than ever before. Not surprisingly, all this lack of physical activity and unhealthy eating habits increases the likelihood of your children being overweight. The current guidelines advise that children over two years get at least 60 minutes of moderate to vigorous physical activity most days of the week. Make healthy eating and exercise a family affair and develop a “practice what you preach” mentality. Encourage your children to be physically active every day either through organised sports after school as well as when at home. If you can, cycle or walk with them to school and the shops. Get them involved in food shopping and preparing healthy meals. Don’t talk about “bad foods” or completely ban all sweets

and snacks from their diet. Children can rebel and overeat them outside the home or sneak them into their bedrooms. Remind them they should only eat when they’re hungry, and if they say are full don’t force them to clean their plate. Avoid giving them snacks in between meals. Make sure they have a healthy breakfast every day — ideally wholegrain cereal/porridge with some fruit or yoghurt and toast. It can help if you prepare meals at the beginning of the week and freeze portions, so you do not have to resort to pre-packaged, convenience fast-food at meal times. These type of foods are loaded with salt, and bad fats. Keep fizzy drinks, biscuits, sweets to a minimum — at most, one day a week. Don’t allow your children to eat in front of the TV or computer. Sit down together at the table at least once a day. Overweight and obese children are at risk of developing medical problems in later life, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems and depression. These are just some suggestions, you will know what works best for your family. In time, the new habits will become second nature.

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

WORKING mum wondered why she bothered with New Year resolutions when the road to hell is paved with good intentions. Why be Perfect Mum when gratitude was a word her children did not comprehend? Mediocrity was far more manageable. “I will not try too hard going forward,” she resolved to no-one in particular as she sat alone in work shortly after Christmas. Years of striving for excellence had earned few gold stars — her copybook was blotted with poor grades. “Must try harder” was a comment that cut her to the quick and kept her nerves in a constant state of fray. It was time to revise her goals in line with her talents even if it meant lowering the bar. She was done with Gina Ford, it was time to be more Britney — or was that taking things too far? She remembered Brit-

ney’s madness, driving with her infant, the four-month-old perched upon her lap. “Maybe not quite Britney, maybe more Angelina,” she mused, with a wistful look at her pin-up picture of Brad. Still, she was sick of being a pushover, of giving in too often, of dancing to her children’s every tune. “No more,” she vowed, “No more. I will reclaim parental status, be queen of all that I survey. I shall rule the roost and wield the whip, (metaphorical of course), issue orders and expect them to obey.” Warming to her theme, she vowed to sidestep every tantrum and maximise the menace of the step. There was little point engaging in gentle persuasion when they responded so much better to her threats. “Get thee to the naughty step” would become her new catch-phrase when

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mutiny reared its ugly head. And if naughtiness continued she would banish the offending child to bed. She would nap when they were napping instead of toiling through the housework, she would lunch out once a week with her best friends. If her children needed shoes and she required a haircut, she would opt to coiffe. Yes, the New Year heralded changes for her unsuspecting charges who would shortly put her patience to the test. She vowed to stand her ground, to act with purpose and with poise and to have herself a well-earned New Year’s rest. “Three cheers for the New Year,” she thought, switching off her computer, pleased with her pledges to reform. Working Mum was on a high as she geared herself for battle, determined to reclaim her own sweet home.

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Flu alert SWINE flu refuses to go away this year and it’s still a particular concern if you have asthma. In fact, being on medication for asthma is the most common risk factor for hospitalisation due to swine flu, according to a Health Protection Surveillance study of the first 205 pandemic patients admitted to Irish hospitals in 2009. “Due to the swine flu pandemic this winter, it is really important that people with asthma are extra vigilant,” says Dr Jean Holohan, CEO of Asthma Society of Ireland. “Visit your GP to get your asthma under control and avail of both the seasonal and swine ‘flu vaccines. However, if you are suffering from flu symptoms, visit your GP to discuss anti-viral treatment if it is appropriate. An anti-viral may help to reduce the symptoms experienced. When visiting your GP to get the flu vaccine, take the opportunity to re-visit your asthma management plan and discuss any concerns you may have.” Viral infections such as seasonal flu are a frequent trigger for asthma. The first line of defence is to optimise asthma control by taking preventer medication as prescribed. According to the Asthma Society of Ireland, if you are using your reliever (blue) inhaler more than twice a week your asthma may not be controlled

Deirdre DeirdreO'Flynn O'Fly-

MOSTLY MEN and you should visit your GP to discuss your asthma management plan to see if any adjustments are required and also to check that your medication is still appropriate. If you haven’t already received the swine flu vaccine, you really should talk to your GP as this is a vital front line defence against a serious illness which can knock you out for anything up to 12 days. If a person with asthma does contract swine flu, anti-viral drugs may be prescribed to reduce the duration and severity of symptoms. However, the Irish Medicines Board advises that not all anti-viral drugs are suitable for people with asthma. A visit to the GP in the first instance will ensure the correct anti-viral is prescribed should it be required. ■ To speak to an asthma nurse specialist contact the Asthma Society of Ireland helpline on 1850-445464 or visit www.asthmasociety.ie.

FLU WARNING: Swine flu is a concern for asthma sufferers this winter.

Picture: Getty Images

Book offers hope for Make sure if you snack suicide bereaved take healthy option A BEAUTIFUL book of photographic reflections has just been published in aid of Console to create awareness, hope and healing for the victims and those bereaved through suicide. Bright Beginnings contains a collection of thought-provoking images which highlight the wonders of everyday life, from the stillness of a summer’s morning to the glory of the setting sun. The publication of Bright Beginnings, which retails for F10, is sponsored by the Galway-based Community Heart Awards. “Of all the times in our lives,

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now is probably the most important to highlight the need of community involvement,” says Maureen Cahalan, founder of Community Heart Awards. “Bright Beginnings reflects this need in a beautiful and positive way which draws on human connections.” she says. To get your copy and support the work of Console visit console.ie or contact: Margaret Tierney, Console on 091-480080 or margaret@console.ie.

IT’S New Year’s Day and many of us will be making resolutions about our health after the excesses of the festive season. Some products which might help are: 1. SYSTEM CLEANSE: Flor-Essence tea, F25.99 is a detoxifying blend of eight herbs and one of the top selling products from Naturalife (www.naturalife.ie). Based on a Native American formula, Flor-Essence can gently cleanse and strengthen the body. Naturalife recommend a 10-day detox during which they advise you: — Drink plenty of water, at least two litres a day. — Eat light meals of fresh vegetables, fruit and steamed or poached fish or chicken (preferably organic).

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IF YOU’RE trying to lose weight starting today, watch out for a weak spot 10 days from now. Midway through day 10 is the most likely day to fail, with nearly one in ten giving up on the first day, and overall 46% giving up in less than a week. That’s according to a re-

cent British survey which revealed that almost one-third of dieters are full of good exercise intentions but they lose interest easily. “What really surprises is me is how quickly this happens,” says nutritionist Fiona Hunter. Comfort eating in the evening and grazing in front of the TV is another common problem. The best solution to this problem is to make sure there are plenty of healthy, low calorie snacks available.

DId you know...

Regular sex is linked with an increased level of immunity Source: Boston Medical Group, US

NewDENTAL Year remedies CARE — Avoid all fried foods. — Avoid tea, coffee, alcohol, dairy products and sweet sugary foods. 2. DETOX BOX: Headaches, bad breath and spots are just three of the reasons why people give up on a detox programme — but it doesn’t have to be like that. The key to a successful detox is preparation and A Vogel nutritionist Alison Cullen suggests five steps to ensure the maximum benefit. Two weeks before starting: — Drink lots of water — 1.5 to 2 litres daily to start flushing out the urinary tract. — Wean yourself off coffee, tea and fizzy drinks. — Boost circulation with exercise, at least a brisk 10 minute walk in the fresh air

daily to get the lymphatic system and lungs working. — Cut down on processed and refined foods and alcohol and eat more fruit, vegetables and wholefoods. — Find time to relax. Unwind for at least 30 minutes before going to bed to encourage better sleep. These steps ensure the body is better prepared for a detox and able to dispose of the toxins released more efficiently. Then you can start the Vogel’s Detox Box, F34.95. For more details see www.avogel.ie. 3. DETOX PATCH: If you don’t fancy a detox Naturalife’s Chi Detox Patches, F24.99 for 10, will

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help to detox your body while you sleep without the need to restrict your diet. Each patch contains a blend of herbs and minerals used in Chinese medicine. 4. FAT BURNER: Shape up for 2010 with a new Green Tea product. Irwin Naturals Green Tea Fat Burner, recently launched on the Irish market aims to help with weight loss in a safe and effective way. Green Tea contains EGCG, a chemical studied to increase thermogenesis (calorie burning) and fat oxidation (fat burning) when used as part of a sensible weight loss diet and exercise plan. Available in pharmacies nationwide, F14.99.

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The news on ... Lucky legs You’ve spent the entire Christmas season rocking around the Christmas tree and now you’re paying for it, right? There’s a huge variety of ways to relieve the pressure on your aching limbs (we find putting them up against the wall with your bum flat against the skirting board works a treat), and one of the newest ones is Lucky Legs, which launches in Ireland this month. Designed as a mini spa treatment to pep up your legs from knees to toe, Lucky Legs comes with perky V-Tonic, spearmint, zesty lemon, and lavender, chamomile and yarrow for a soothing effect.

Emily O’Sullivan

Get your skin back in shape after the party season with a little bit of nourishment

HERE’S nothing like New Year’s Day to make you come down to earth with a bump. Getting your skin back on track after the party season is a tough challenge. The grim mixture of hangovers and disturbed sleep means you suddenly feel the need for piles of concealer, baggy jumpers and lashings of foundation. But chucking on tons of make-up when you’ve a hangover is one of the worst things you can do — it makes your already dehydrated skin look stagey and cakey, which means your fine lines will turn into deep crevices and you’ll end up looking a little Dame Edna Everage around the edges, although with markedly less glamour. Our skin needs to be soothed when we’re run down — gentle steaming, soft massages, radiance-boosting creams, exfoliating, eye gels and a little fake tan are exactly what you should be thinking about when you’ve had a month of running at full tilt. First comes the nourishing care. Hungover skin can be prone to flushing, so it’s best to steer clear of steaming — or leave it until the following day when your skin has had a chance to recover. But for everyone else, this can be a pleasant, soothing way of treating your skin. Steaming can also smooth out skin tone and pep up a dull complexion. Just boil a kettle, pour the contents into a heat-proof bowl and put a towel over your head. Keep a glass of cold water nearby and don’t stay under for more than 10 minutes. All you need then is a few

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NEW YOU drops of essential oil if you fancy one (rose works well, as does geranium). Facial massage is another nifty, low cost way of quickly perking up the skin and getting the circulation going again. But if you are prone to blotchy skin or redness, avoid this one as sometimes the increase in circulation can lead to an outbreak. Try using a light facial oil — Trilogy’s Rosehip Oil, F19.99, is our favourite, and if you’re not sure what to do, log onto www.skin-care .becomegorgeous.com for some tips. If your eyes are prone to puffiness, a cooling gel eye cream (always keep it in the fridge) is the way forward. Or go for the ultimate cheap eye treat and rub an ice cube gently under and around the eye socket. It really refreshes the eyes. One of my favourite ways of

transforming myself from Gollum to gorgeous (or more gorgeous than Gollum) is with a touch of fake tan. Clarins’ Delicious, F34 (pictured), is quite wonderful at banishing that dirty tea-towel greyishness that comes with an excessive lifestyle. The light tinted gel gives grey skin an instant lift. Radiance enhancers are essential for putting a fresh face forward — especially if you have to actually confront other human beings. Make-up wise all you’ll need is a little mascara and a touch of gloss or lip stain to take the colourless look out of your lips. Temporary cult radiance enhancers, such as Clarins’ Beauty Flash Balm, F26.60 are just the ticket at this time of year. For a more extensive treatment, try Vichy’s Aqualia Antiox Serum & Powder, F16. It’s a three-week treatment, but at least by the end of January you’ll be looking healthy and gorgeous once more.

vitalising the complexion and has brazil nut and soya oils for hydrating and radiance.

Face Balm, from F6.61 at Authentic Source (1 Falcon Hill, Lovers Walk, Cork) and online at www.balmbalm.com. Balms are just wonderful when your skin needs looking after, and this lovely cult balm soothes, smoothes and calms.

Lavender-scented treatments NATURAL calming treatments are just what we need at this time of year, especially on that day when the credit card bill falls through the letterbox. Lavender has long escaped its “drawer-freshener” reputation and is perfect for times when you just need to chill. Lavender Essential Oil (from about F3 or F4, depending on size). You can get lavender essential oils from many chemists — it’s a very cheap and easy product. The smell is intense, even if you only use a tiny drop too much lavender can apparently be a stimulant so go easy), but the effect is definitely relaxing — great in a bath or on a pillow. Lavender Body Cream with Essential Oil, F13. This is a lovely body cream, really deeply nourishing and rich on the skin. Rich with beeswax, borage oil and lavender essential oil, it’s a real treat to smooth on skin before you jump into a warm cosy bed. Organic Lavender Eau De Toilette by L’Occitane, F43.95. You have to be a lavender fan to go for an actual lavender eau de toilette, but this one is a sensual revelation — so fresh and crisp with hints of freesia, leaves, peach, wood and mist. The clear bottle is pretty and elegant, too.

STUFF WE LIKE Clarins Beauty Flash Balm, F26.50. A must for the post-festive season, Clarins’s cult product puts the radiance back into your skin in an instant. You can put it on after moisturiser and before foundation, but for a real tired-skin treatment when you need to deliver moisture back, then put on a thick layer and leave it for ten minutes before wiping off. Neal’s Yard Power Berry Facial Mask, from F24.47. Packed with anti-oxidants, this gel mask turns into a light exfoliating milk when you rinse it off. It’s great for re-

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Aveda Damage Remedy Restructuring Shampoo, from F18.50. If you’ve been going at it hard on the styling and blow-drying front, then your hair is probably in need of some extra care. This shampoo (there’s also a conditioner) helps weakened damaged hair with a kind coconut-based formula that takes things easy on your brittle locks. Balm Balm Rose Geranium

Lush Brazened Honey face Mask, F8.95. This detoxifying honey face mask is great for exhausted skin, which needs a natural boost. Sensitive skin types stay clear, but others can enjoy its rich combination of sage, rosemary, juniper, cinnamon, lime juice and honey. Trilogy Booster Capsules, F29.95. Tired dull complexions are given the elbow with these concentrates capsules that you

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apply directly to the skin. Vitamin antioxidants A and E, co-enzyme Q10 and tamanu oil all fight against lacklustre looks and really boost hydration. Lavera Eye Gel Wild Rose, F14.96. There’s nothing like a soft, calming eye gel to help you feel instantly more awake and together. Keep it in the fridge so you get maximum refreshment when you put it on.

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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 come out in a lot of bruising for no reason at all. I would like to know the cause of the bruises on my arms and legs. A. When bruising is common without any significant injury or cause, it is often due to weakened blood vessels, or a decreased clotting ability (usually as a result of blood thinning medication such as Warfarin or Aspirin). Blood vessels can be strengthened by upping your intake of vitamin C and bioflavanoids. These are both found in brightly coloured fruits and vegetables, so ensure you are getting plenty of both. Juicing is a great way to get a power shot of the nutrients available in significant quantities. Essential fatty acids (EFAs) are also crucial to circulatory health — EFAs are found in fatty foods such as nuts, seeds, avocado, coconut and oily fish. Homeopathic arnica is a great standby remedy for bruising, and bellis for deep tissue trauma. However it is important to also address the root cause of the issue. If you have lost a lot of weight recently, or have been eating very little as a result of illness or dieting, then this can also cause the bruising you describe. In addition, there are a few serious conditions which can cause unexplained bruising, so if you feel that you are at risk, or have any concerns, then please do see your health practitioner. Q. I am a 40-year-old man with an ongoing problem my doctor and consultants can’t pin down. Over the last 15 years I have what I believe is pressure on my bladder. Hot baths and warm weather help. I’ve had ultra sounds, x-rays, blood tests and a colonoscopy as recent as 18 months ago, but they showed nothing. I’m fairly fit, 5’10”, 12.5 stone and our family eats healthy foods. I wonder could you suggest a different approach or solution to my predicament. A. Conditions which can present with the symptoms you describe include urinary tract infections, bladder cancer, bladder inflammation or infection caused by radiation to the pelvic area, eosinophilic and tuberculous cystitis, kidney stones, neurological disorders, sexually transmitted diseases, low-count bacteria in the urine, and chronic bacterial and nonbacterial prostatitis. The diagnostic testing you have had done will have ruled out most, if not all, of these conditions — a relief no doubt. However, it is incredibly frustrating to experience symptoms that are not ‘obvious’ or easily diagnosed. The fact that doctors and specialists have not been able to pin down a cause or condition does make me wonder if it is worth considering the likelihood of interstitial cys-

BRUISING ENCOUNTER: Unexplained bruising can be caused by weakened blood vessels. titis (IC) being a factor. IC can manifest very differently between individuals, and is rather rare in men (only around 10% of all cases). Some people suffer from almost constant pelvic and bladder pain, urinary frequency or urgency can also be a symptom, as can bladder pressure. With IC, often the bladder wall has scarring, which causes it to be less flexible than usual. Pinpoint bleeding and inflammation can also cause pain and/or pressure in the bladder. One theory being studied is that IC is an autoimmune response following a bladder infection. It is also being proposed that a bacterium may be present in bladder cells but not detectable through routine urine tests. What we do know is that alcohol, tomatoes, spices, chocolate, caffeinated and citrus beverages, and high-acid foods all exacerbate any irritable condition of the bladder, and so are best avoided. Artificial sweeteners are another trigger for bladder discomfort. Aloe vera promotes healing of the bladder lining, and herbs which have an affinity with the bladder include uva ursi, buchu, cornsilk, marshmallow root, and calendula, with saw palmetto being particularly good for the male genitourinary system. Even if you don’t have IC, the above dietary tips and herbal help will certainly be of benefit to you, and will hopefully relieve the sensation of pressure.

Megan puts the spotlight on: When our innate physical and emotional needs are not being met we suffer considerable distress

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THIS time of year, while bringing joy for many, can carry the burden of stress, anxiety, and even depression for others. Post-Christmas blues are experienced by many — the festivities are over, the bills are unpaid, and we face into January with the realisation that yet another 12 months has passed and we’re still no closer to achieving our goals and resolutions from last year. For some, the festive season highlights their sense of loneliness, for others it can trigger anxiety around crowds and family gatherings. I replied to a question recently about anxiety, depression, and panic attacks and we were contacted by a kind reader who recommended the Human Givens Approach, developed by Joe Griffin and Ivan

Q. I am a man in my late 70s. I had my aortic valve replaced over two years ago and a pericardiectomy done two months later. Post-surgery my platelets dropped to 105 and are now only 92. Can you recommend anything I should take? I am taking Nu-Seal Aspirin 75mgs daily and Cardiocor 5mgms daily. A. There are some simple dietary adjustments you can make to help increase your platelet count. And if you don’t own one already, you may need to invest in a juicer. A fantastic combination is beetroot, spinach, apple, carrot, and celery, and in the warmer months you can swap the carrot for cooling cucumber. It may take you a little while to get into the habit, but you’ll soon be hooked on the immediate energy fix. If juicing during the winter doesn’t appeal, then you can gently warm the concoction to around 37°C (blood temperature) so that it is not cold, but the nutrients remain intact. In Malaysia, they swear by using the juice from papaya leaves to increase blood platelets, since the mosquito-transmitted virus, Dengue fever, causes blood platelet count to drop significantly. Unfortunately, papaya leaves are a little difficult to source here. But you can take a B-complex supplement, since we do know that papaya leaves are rich in B vitamins, which are best taken as a group since they work synergistically.

The Human Givens Approach Tyrell. This method of creating mental and emotional balance is based on what is known as a bio-psycho-social model of psychotherapy. The Human Givens Approach begins by looking at the core bio-social needs of human beings — security, attention, autonomy, a sense of community, emotional intimacy, a sense of social status, privacy, a sense of achievement and competency, and a sense of purpose and meaning. When we feel emotionally fulfilled and have found our place in society, we are more likely to enjoy good mental health. But when our innate physical and emotional needs are not being met we suffer considerable distress. And so do the people around us. The name, Human Givens, arises from

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these needs and resources being a ‘given’ thing — common to all humans regardless of cultural background and experience. The Human Givens Institute has an official register of practitioners, all of whom have completed a post-graduate diploma course through the MindFields College. These practitioners are trained to deal with anxiety, anger disorders, depression, stress, phobias, addiction, PTSD (post-traumatic stress disorder), and relationship issues. ■ You can find a local practitioner by visiting www.hgi.org.uk/register/ireland.htm online, or by phoning the Human Givens Institute on 00-44-1323 811662. The HGI has a wide range of self-help books and CDs available from www.humangivens.com.

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