Feelgood 10-12-2010

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Feelgood Friday, December 10, 2010

Float away When a silent night filled with sleep is all you want for Christmas: 8,9

STRESS BUSTERS

How to stay calm (and bright) during the festivities: 4,5

HAPPY OUTCOME

One man’s personal journey through depression: 6

STIR IT UP

Top cookery books for foodies and beginners: 12

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2 News front Kate O’Reilly WHAT’S ON ■ BOOK SIGNING: A signing of The Big Book of Hope will take place in Eason’s in Patrick St, Cork, tomorrow from 12pm to 1pm. The Big Book of Hope contains contributions from more than 40 Irish personalities and proceeds go to The Hope Foundation which funds projects in Calcutta. A number of the contributors will be on hand to sign copies of the book, including MEP Brian Crowley. And on Sunday December 19 the annual Santa Hat Splash for Hope will take place at Garryvoe Strand at noon. For further information call 021-4292990; www.hopefoundation.ie.

■ PEACE TALK: Nurse Eileen Carr is in Kinsale tonight to speak about her work with children in Palestine’s West Bank.

She is a guest of the Kinsale Peace Project and will give a talk at The Friary Centre at 8pm. For more, contact Padraig Fitzgerald on 086-8583185.

■ AWARE MEETING: The last meeting of the Mallow Aware support group will be held next Thursday in Le Cheile Family Resource Centre, Fair Street, at 8pm.

This is an open group and all who live with depression or anxiety are welcome to attend. The Aware helpline is 1890 303 302 and more information on is available on www.aware.ie ■ HEART CLINIC: The Irish Heart Foundation will hold a free blood pressure and cholesterol testing clinic at the Family Resource Centre, Farranree next Wednesday from 2.30pm to 4pm. Call 021-4505822.

■ SIMON LUNCH: As a Christmas gift idea, Cork Simon is suggesting a ticket to their Women’s Little Christmas Lunch at Maryborough House Hotel on Thursday, January 6 at 12.30pm. Tickets cost F60. Call Mary at 021-4929410 or email mary@corksimoncommunity.ie ■ SANTA DASH: Irishfit.ie has got together with the Irish Heart Foundation to organise the Santa Dash this Sunday.

It begins at 10am at the corner of Alfie Byrne Rd and Clontarf Rd, Dublin 3 and you can choose the 5K or 10K course.

Santa suits are included in the entry fee of F25. See www.santadash.ie for more.

■ WORKSHOP FUNDRAISER: A Radiant Workshop in aid of the St Vincent de Paul will be held in Bessboro Meditation Centre, Blackrock, Cork this Sunday. All are welcome to come and experience the benefits of tai chi, chi kung, yoga and meditation with Irish Infinite Tai Chi teachers. A donation of F50 is asked for a full day (10am to 5pm) and F25 for a half day with all proceeds going to SVP. See www.RadiantWorkshops.com or phone Yogi Cho on 085-1691304.

■ OPEN DAY: There will be an Open Day at Ballincollig Healing Centre in the Old Square on Sunday You can browse through the selection of holistic books, crafts etc or experience a therapy of your choice —including homeopathy IET and massage – for F10. Call 021-4289878 or see www.ballincollighealingcentre.com.

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

FeelgoodMag

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Rheumatoid arthritis is a debilitating condition which affects young as well as old, writes Arlene Harris

Fighting the pain L

EINSTER House is undoubtedly a stressful place to be right now, but when Justice Minister, Dermot Ahern announced his retirement last week, it apparently had little to do with politics and everything to do with his physical health.

The Fianna Fáil Minister revealed that for the past 18 months he has been suffering from rheumatoid arthritis (RA), a crippling condition which ‘necessitates heavy medication’.

RA is traditionally viewed as an older person’s disease and at 55, the politician seems a relatively young sufferer, but with more than 1,000 children under 16 coping with the condition in Ireland, it is far more common than most people realise.

Laura Hickey is 25-years-old. She was diagnosed with arthritis at just 10 years of age and has spent the last 15 years learning how to live a normal life while coping with pain on a daily basis.

“As long as I can remember I’ve had pain in my joints. My parents took me to see several doctors who misdiagnosed me with growing pains and fluid on the knees,” she recalls. “Then one morning I woke up in horrific pain — all my joints were red, warm, stiff and swollen so my mum brought me to the GP who referred me to Crumlin where I was diagnosed with juvenile RA.”

POSITIVE ATTITUDE: Rheumatoid arthritis sufferer Laura Hickey has found support from the Young Arthritis Network invaluable.

Picture: Arthur Carron/Collins

The Dublin woman says that while many young people suffer with the condition, it is not widely recognised.

“I truly believe that people don’t under-

stand the impact arthritis has on a young person’s life,” she says. “Severe pain ripples through every part of your body and that is coupled with fatigue and a suppressed immune system.

“Having RA has made my life a lot more difficult — at times my self-confidence has been knocked, I’ve lost several friends who couldn’t understand the disease and I’ve had to be a lot more responsible than most young people.”

But the fund accountant is currently on medication which helps to ease the pain of her condition and she remains positive throughout.

“Having a positive attitude is harder than it sounds but it has allowed me to live a good life despite the arthritis,” she says. “I would advise anyone in the same position to realise that they are not alone and to contact the Young Arthritis Network.

“Since meeting other young people with arthritis, my life has changed for the better and the comfort, support and most importantly the laughs we have together is worth its weight in gold.

“If you have arthritis, make a New Year’s resolution to get in touch.”

■ For more information visit www.arthritisireland.ie or call 1890 252 846 ■ Read Laura’s blog on http://youngarthritisnetwork.blogspot.com/

HEALTH NOTES VITAMIN D, known as “bottled sunshine“, has been basking in the sun with scores of studies suggesting it protects against heart disease, cancer, diabetes, high blood pressure, schizophrenia and multiple sclerosis.

But a team of experts beg to differ. After reviewing more than 1,000 research papers, the heavy-hitting Institute of Medicine in the US concluded that the high levels often recommended are unnecessary and could even be harmful.

“This review found that information about the health benefits [of vitamin D] beyond bone health were from studies that provided often mixed and inconclusive results and could not be considered reliable,” the committee said.

They recommend people need 600 international units a day (800 a day over age 70) and warn that doses above 4,000 units a day may be harmful. Vitamin D supplements containing 5,000 units per pill are widely available in the US, and can also be bought in Ireland.

Despite significant advances in managing asthma, a recent survey of 271 parents shows that it continues to be inadequately controlled in over 26% of children affected by the condition. One in four asthmatic children are found to experience reduced levels of activity, such as lower participation in sport, while the condition results in 27% of those affected being absent from school on a monthly basis (or more frequently). www.irishexaminer.com www.irishexaminer.com

DRINK UP: A Finnish study has found that coffee may lower risk of heart failure in women.

Picture: Getty Images

According to the survey, the most common difficulties faced by parents include an inability to control triggers that affect their child’s symptoms (eg pollen, dust and air pollution), difficulties in knowing how best to treat the condition and difficulties in administering the medication. The results are part of a survey of parents of asthmatic children (under 1 – 18 years) carried out by MSD Ireland through Irish parenting website, RollerCoaster.ie.

Further information about symptoms and triggers associated with asthma is available online by visiting www.allergyandasthma.ie

59,490 Finnish men and women aged 25-74 years old, showed an inverse relationship between moderate coffee consumption and heart failure in women. The results also showed there was no increased risk of heart failure in men who participated in the study.

On Monday, Munster rugby captain Denis Leamy and former Leinster rugby player John Fogarty will launch the first ABI Ireland Guide to Brain Injury. Produced by Acquired Brain Injury Ireland, a support organisation for people with acquired brain injury and their families, the guide aims to create awareYet another good reason for coffee drinkers ness of the signs and symptoms of acquired to ask for a refill. A prospective cohort study brain injury, including concussion. published in the British Medical Journal More than 10,000 people are affected by show that coffee consumption may be asso- acquired brain injury (ABI) in Ireland every ciated with a reduced risk of heart failure in year. For more information, visit www.abiirewomen. Analysis of data from a cohort of land.ie

www.irishexaminer.com feelgood@examiner.ie

FRIDAY, DECEMBER 10, 2010

Editorial: 021 4802 292

Advertising: 021 4802 215

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In profile

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THE SHAPE I'M IN

Jason Byrne

On a health kick

F

UNNY man Jason Byrne performs at Cork Opera House tonight. From Dublin’s Southside, Jason was the first stand-up comedian to sell over 25,000 tickets at the Edinburgh Fringe Festival. He has just finished recording a one-hour Christmas special for RTÉ.

The 38-year-old has also recently been inspired by his son, Devin, 10, to get into a new type of exercise. “Devin goes to tae kwon do and I go with him three times a week.

Going to aerobics and the gym wouldn’t work for me. I have a low attention span so I won’t stick to routine. Tae kwon do is great fun — it’s not a load of men punching each other.”

Married to Brenda, the couple also have a three-year-old son, Daniel.

What shape are you in?

I’m mad paranoid. I always think I’m going to drop dead.

My family has had heart problems so I went to a heart doctor recently and got a full health check. I found out my heart is perfect and so are my blood pressure and cholesterol.

How do you keep fit?

Aside from tae kwon do, I’ve got a weight machine in the shed and I work on that. I also do a 3km lap around where I live.

What are your healthiest eating habits?

My wife is a brilliant cook. My favourite healthiest dish that she cooks is vegetable chilli with brown rice. The kids love it because it’s quite sweet.

What’s your guiltiest pleasure?

Whenever I’ve been away and I come back into Dublin Airport, I immediately buy a packet of Tayto or King cheese and onion crisps. I could also sit down and eat 20 chocolate Rice Krispie cakes.

What would keep you awake at night?

I’m a very bad sleeper. Two nights ago, I recorded my RTÉ one-hour special for Christmas — in the two-week lead-up to that, I kept running through the gig at night-time. My mind is so active. People say ‘clear your mind’. If I do that, I’ve got an empty canvas that just fills up immediately.

How do you relax?

When I’m exercising, I’m not thinking of the gigs. That’s the best way for me to get rid of stress and worry. My doctor says ‘you don’t have time not to go for a walk’.

I’m mad paranoid. I always think I’m going to drop dead.

My family has had heart problems so I went to a heart doctor recently and got a full health check Do you pray?

I don’t tend to. I envy people with religion. I was in Hong Kong doing a gig, where there are so many poor people. I saw this guy in a white vest, carrying a mass of bricks. He stopped at a religious shrine, put down the bricks and lit candles. He looked like he didn’t have a care in the world.

What would cheer up your day?

I love collecting my kids from school. The little fellow just goes ‘Daddy’ when he sees me — I have no worries then.

I also love seeing them dancing in front of the TV when Strictly Come Dancing is on.

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Helen O’Callaghan

FEELGOOD SHARP SHOOTER : Anxious to keep fit and healthy, Jason Byrne does tae kwan do, lifts weights and runs.

Who would you invite to your dream dinner party?

I’d love to invite Harrison Ford, Tommy Cooper and Charlie Chaplin. I’d also like to meet Hitler. Imagine shaking hands with him and looking into his eyes — it’d be a nervous dinner. His secretary said of him that whenever he spoke, the whole room went quiet.

What’s your favourite smell?

I love the smell of fresh wood. My dad was a cooper — he was always cutting wood.

When did you last cry?

My last proper cry was at the birth of my second child.

The whole day had been so stressful. All I could think was I hope my wife survives this. Then you see the baby coming out and there’s that release of tears.

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What would you change about your appearance?

My sisters and I have inherited this weird little jowly bit under the chin — I’d get rid of that.

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What trait do you least like in others?

I have a big problem with people who aren’t genuine. I can’t stand nasty, self-centred people.

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

What trait do you least like in yourself?

I wish I was calmer. My dad’s very chilled out. He never got stressed, which was very stressful for everybody around him. I’d love to be like him and not be a worrier. Every minute of the day I’m worrying about someone or something — I’m always on.

Every Friday.

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4 Festive pressure

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Christmas can leave us feeling more frazzled than festive. Deirdre Reynolds

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gets expert tips on how to enjoy it without breaking the bank or losing your cool

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Keep the sparkle without the stress T

IS THE season to be jolly — but from pay cuts to tax hikes, the story of the Grinch who stole Christmas may hit a little too close to home this Yuletide. Lump in the usual stress of Christmas shopping, tackling the turkey and visiting relatives, and it’s little wonder that most of us are left feeling more frazzled than festive by the time December 25 rolls around.

Some 51% of people say they feel more stressed now than they did 12 months ago, according to a recent survey by HSF Health Plan. And more than half of those affected can’t afford professional help to do something about it.

From financial pressure to the obligatory family bust-up, Christmas is one big hangover waiting to happen, says Dr Harry Barry, author of Flagging Stress: Toxic Stress and How to Avoid It. “Christmas can be a bit like Big Brother,” he says. “Family members who mightn’t normally see each other come together in a compressed environment, causing any long-standing issues to bubble to the surface.

“Add in financial difficulties, too much drink and bad weather, and it can be extremely stressful.

“This year more than ever, a lot of people will spend Christmas catastrophising,” he adds. “Part of the problem is the expectation we have surrounding Christmas — especially when it comes to keeping children happy.

“But as a nation we need to start normalising Christmas — and if the kids don’t find everything they want under the tree, well there’s an important lesson there — you don’t always get what you want in life.

“Happiness does not come from Christmas presents. Try to just enjoy Christmas as a special couple of days with your family.”

DINNER From coeliacs to vegans and plain fussy eaters, the festive feast is no longer simply a case of slapping up a few slices of turkey and some Brussels sprouts no one eats anyway.

Hosting your very own Come Dine with Me is stressful enough at the best of times. Stir in some critical in-laws and Christmas cooks may feel like they’re on Hell’s Kitchen instead, says TV chef Catherine Fulvio.

“Prepare as much of the meal as possible in advance,” she advises. “I’m the freezer queen — I have everything from the stuffing to the veg ready so I just have to bung it in the oven on Christmas Day. “The turkey is probably the thing that stresses people out most. Although you shouldn’t precook it, you can clean it, weigh it and work

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FRIDAY, DECEMBER 10, 2010

out the cooking time the day before.”

Find out if any of your guests have special dietary requirements — “but don’t feel obliged to make separate meals for everyone,” says Fulvio. “Your other guests may not jump for joy at the prospect of a gluten-free Christmas pudding, but there are some really tasty recipes out there.”

If there’s one thing you shouldn’t stress about this Christmas, it’s calories says Amanda Brunker — who’s just penned her first cookbook.

“If ever there was a time to throw off food guilt, it’s Christmas,” she says. “If it’s been pulled from the ground, plucked from a tree or ran around a farmyard, I’m happy to smother it in butter, roast it and serve it up.”

PRESENTS Santa has it so easy: Make list, check twice, deliver presents. If you don’t have your very own band of elves though, there’s no chance of slacking off for milk and cookies like Saint Nick.

When in short supply, time, money and imagination are all foes of good yuletide gift-giving. And this year more than ever, finding anything more than a lump of coal in your stocking is a bonus, reckons Oonagh Levis of Giftguru.ie.

“People aren’t splashing out on extravagant presents any more,” she says. “Instead, they’re putting more thought into it and buying quirky gifts that won’t break the bank. For instance, we have a F15 chess and wine gift set and F30 microwaveable slippers that are proving popular.

“People are working such long hours nowadays that they don’t want to traipse around the shops after work,” she adds.

“More and more Irish consumers are doing their Christmas shopping online. It’s convenient, delivered to your door and we even do a free gift-wrapping service so you’ve one less thing to do.”

If you’re still stuck for inspiration, a guilt-free charity gift is the way to go.

“Charity gifts can help reduce the stress of Christmas shopping for you and change the

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future for someone in the developing world,” says Cora O’Liatháin of Oxfam Ireland Unwrapped. Feelgood gifts start from F7.

Best of all, even if the recipient doesn’t like it, they can’t exactly complain.

FINANCES Second only to Luxembourg, Ireland splashes more cash than anyone else in Europe at Christmas. In the throes of the worst economic crisis the country has ever seen, however, Rudolph won’t be the only one being reined in this winter.

Consumers here will spend on average 10.6% less this Christmas, according to a survey by financial consultants Deloitte. Scrooge may have been on to something, says John Lowe of Moneydoctor.ie.

“People really need to wise up to their spending this Christmas,” he warns. “If your expenditure is more than your income, eventually you’re going to have to pay the piper — whether that’s a credit card bill, overdraft or even a loan shark.

“People might be tempted to bury their heads in the sand and worry about it after Christmas. But if you enter the New Year in the red, the problem is only going to keep getting worse.”

From Christmas crackers to the obligatory tin of Roses, nothing is safe this yuletide.

“Firstly, ask yourself if you really need the item then question if there is a cheaper alternative,” says Lowe, author of The Money Doctor Finance Annual 2010. “My new mantra this Christmas is: ‘Stop spending.’”

FAMILY Christmas is a time for family — and fighting is never far behind.

Holed up with your relatives for days on end, the traditional family Christmas is a breeding ground for rows, says David Kavanagh of Avalon Relationship Counselling.

“Christmas is a difficult time for family relations,” says the family therapist. “All the lit-

tle family dramas that have been playing out throughout the year come to a head.”

For couples too, the mistletoe often goes to waste. “Sometimes we put unfair pressure on our partner to make us happy at Christmas, especially if it’s your first year as a married couple or you’ve just started going out. If the snow isn’t falling outside or there isn’t a huge stack of pressies under the tree, it can feel like an anti-climax.”

If you are returning to the nest, resist reverting back to child mode.

“Behaving like a tetchy teen over Christmas can be quite hurtful to your parents,” says Kavanagh.

“They’ll think you’re only there out of obligation. If you start to get cabin fever, give yourself a break from the situation by going out to meet a friend or going to the cinema.”

Then there are the dreaded in-laws.

“Decide in advance where you’re going to spend Christmas as a couple,” he advises.

“And remember that Christmas Day gets a higher weighting than any other day. If you don’t get on with your in-laws, you may have to work hard to bite your tongue in order to keep the peace.”

Burnt out like well-worn fairy lights, most of us begin the New Year feeling anything but fresh. Survive the festive season with your sanity intact by stealing some ‘me-time’, says Jenny Grainger of The Irish School of Life.

“I’m a big advocate of being ‘positively selfish’,” she says. “If you’re constantly giving and giving over Christmas, you’re going to be drained, snappy and stressed — which is neither good for yourself or the people around you.”

Don’t wait until New Year’s to vow to improve your lot — try making a Christmas resolution instead.

ME-TIME Between decorating, cooking, present-buying, gift-wrapping, office parties and family get-togethers, Christmas is far from a holiday.

Christmas is a time when all the family dramas played out throughout the year come to a head

EVERYTHING READY TO BUNG IN THE OVEN — Catherine Fulvio

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“Rather than rushing blindly into the Christmas break, take a few minutes to decide what you want to get out of the holiday,” says life coach Grainger. “For example: ‘My intention is to have a fun, relaxing time this Christmas.’

“Christmas is a great time for taking stock.

One of the things I do every year is take out my journal and look back over everything I’ve achieved in the past 12 months — and what I’d like to change in the coming year.”

Amid bickering family members and Christmas shopping tailbacks, don’t forget to breathe: “If it all starts to get too much, stop and count to ten. Using essential oils like orange and clove are also great for creating a relaxaing ambience.”

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6 Road to recovery

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Arlene Harris meets a depression sufferer who has turned his life around

Back to the light W

HEN Padraig Allen was 19, he was diagnosed with bipolar depression. The young student had been suffering from poor sleep, mood swings and increasingly erratic behaviour. But this was 1968 and mental health was a taboo subject, so it wasn’t until the UCD economics student became almost psychotic that he was admitted to hospital.

“Forty years ago, the word ‘depression’ was most likely to be associated with a bad weather front,” jokes Allen, now 61. “So when I first started to suffer with it, no-one really knew what was going on and people tended not to talk about it.”

The Dublin man received medical help and in is his own words was “cobbled together with medication”. This enabled him to finish his studies and sit an exam for the civil service. But despite the cocktail of drugs which helped him to lead a semi-normal life, it wasn’t long before he was once again admitted to hospital.

“In 1975, I ended up back in hospital and was very ill for about 10 years,” he admits. “I would veer from being extremely high to terribly low and this was very difficult for my family and friends — nobody knew what was going on.”

During that time, Allen married and had four children but he believes his condition was too much for them to bear and after years of trying to understand his depression, his wife finally gave up on their marriage and the couple separated.

Though deeply troubled, he found solace with a support group which he believes was the sole reason for his survival.

“I was in a terrible way when I came across Aware, the charity which helps people with depression,” he says. “I suddenly discovered that I wasn’t the only person with this problem and this was such a great relief. Going to meetings and discussing symptoms, treatments and life in general with like-minded people was hugely beneficial to me during that awful time. And I made some very dear friends.”

Making new friends and talking about his condition helped Allen get back on his feet and he decided to make more life-altering decisions. “I took two major steps which helped me to come back to myself,” he says.

“The first was to give up alcohol, which can be very mood altering. I had my last pint of Guinness at 8.45pm on December 31, 1993, and I haven’t had a drink since. The next step was to find a combination of medication which suited me. Once this was achieved, everything began to look much brighter.”

With his condition under control, he was promoted and spent the rest of his working years as a committee clerk (and later a principal clerk) in Leinster House.

“Compared with the way things could have turned out, I feel like my life is a success story,” says Allen, who retired last year. “In the past, mental illness was something to be brushed under the carpet, but now people are encouraged to talk about it and I believe that this is the key to dealing with the problem and helping to overcome it.

“Ignorance is a deterrent to success and my advice to anyone suffering from stress, depression or any other mental health issue

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HAPPY MAN: Padraig Allen’s mental health improved when he quit drinking and joined a support group. Picture: Maura Hickey

I was in a terrible way when I came across Aware, the charity which helps people with depression.

I suddenly discovered that I wasn’t the only person with this problem and this was such a great relief would be to address the problem, seek help and realise that you are definitely not alone.”

With the current economic climate being what it is, there has been a marked increase in people, particularly men, with stress and depression related problems.

Suzanne Costelloe is the director of Samaritans Ireland. She says that men in the 30-50 year old age bracket are particularly vulnerable. “Traditionally, men have not been comfortable talking about their feelings and during a time when many people have been hit by unemployment the risk of mental health problems and more worryingly, suicide is very high,” she warns.

“The winter months also add to the feeling of negativity so we have launched a campaign aimed at encouraging middle-aged men to talk about their problems and to realise that there is always hope for the future.”

Costelloe says anyone who is feeling depressed or overly anxious should seek the help of their GP who will be able to help.

Early warning signs include: ■ ■ ■ ■ ■

Overreacting.

Permanent negativity.

Constantly tired.

Drinking and eating too much.

Difficulty sleeping.

FRIDAY, DECEMBER 10, 2010

And if you know of someone who is displaying any of these symptoms, there are three immediate ways in which to help.

“Often when people are feeling very low, they don’t know where to turn,” says Suzanne. “If you are worried about someone, let them know that you care, ask them if they are feeling depressed and point them in the direction of their doctor or a confidential support group.”

■ If you are feeling depressed or suicidal or are worried about someone else who might be, remember you are not alone. Contact www.samaritans.ie or call 1850-609090, or visit www.aware.ie, 1890-303302

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Psychology Wikileaks’s release of ‘classified’ documents has exposed our irrational fear of the facts

FEELGOOD

The truth will out Tony Humphreys

R

EADING a Saturday national newspaper recently, I was struck by how, at national and international levels and across public and private organisations, everybody is struggling with the truth.

The Wikileaks publication of US government correspondence has prompted a startling reaction to the publication of truth — though people intuitively know the truth sets us free, efforts to ‘shoot the messenger’ have been frightening.

The founder of Wikileaks, Julian Assange, has received death threats and has gone into hiding. US internet providers ditched the site in two days. The French government attempted to ban French servers from hosting the leaked data.

Thankfully, Assange has found other internet servers. Wikileaks is about mature journalism — and we need good reporting that seeks the truth, speaks the truth, and indicates how to implement the truth. If, as a journalist, you don’t know the truth of your own being and what makes you tick, then writing about the truth will be shadowed by that lack of inner knowing.

“To thine own self be true, and as sure as night follows day, thou cannot be false to any man” — Shakespeare’s Hamlet struggled to act on truth, resulting in tragedy.

I also read about China and its treatment of its dissident, Liu Xiaobo, who is in prison because he dared to be politically different. He didn’t threaten anybody, bomb anyone, shoot anyone. He co-authored the Charter ‘08 petition calling for political reform in China. The reform proposal was publicised online and signed by thousands,. The Chinese government is outraged that the 54-year-old Liu has been awarded the Nobel peace prize, with the ceremony to be held in Oslo next week. Liu’s wife is now under house arrest — his lawyer has been blocked from flying out of China.

When a regime labels a citizen ‘a dissident’, it is the individuals who hold political power who are the ‘dissidents’.

Robert Mugabe, in Zimbabwe, who has ruled ruthlessly, is such an extreme example of unrelenting and terrifying oppression of truth and the true nature of the human spirit.

Burma is another case in point. When politicians know their own truth, they are not frightened by difference — on the contrary, they welcome it. Difference is what makes for a co-creative space, an opportunity to learn from each other and create new opportunities for self, others and the world at large.

China appears to want to be centre stage in the world — economically, politically and socially — but its treatment of its citizens, its stifling of the truth, its repression of difference reveal inner questions that its political leaders need to ask of themselves.

Its support of the recent North Korean attack on South Korea is not a hopeful sign that a breakthrough of truth to consciousness is about to happen.

At least from our point of view, as individuals who are part of a world of individuals, we can celebrate, congratulate and honour Liu for his Nobel peace prize recognition and take heart from the truth penned by him.

Another news item that caught my attention was the cynical decision of FIFA — a multi-national, multi-billion euro organisation — to award Russia the 2018 venue for the World Cup, and Qatar the 2022; all this in a week that Wik-

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DOING THE RIGHT THING?: Julian Assange has been vilified for releasing factual documents.

Picture: AP Photo

One mature teacher can transform a school, a parent can transform a family. A political leader, can transform a party and, ultimately, a country ileaks revealed Russia to be a mafia state led Vladimir Putin, as well as the revelation that South Africa has substantial debt following the 2010 World Cup. Whatever the events — wherever they are — China, Russia, Switzerland (FIFA base), Zimbabwe, Germany, Greece, Ireland — there appears to be a failure of so many individuals in political, psychological, social, economic life to come to terms with corruption, greed, avarice, depersonalisation, ‘cover-ups’, denial, bullying and suppression of free speech.

The list of ‘mistakes’ is endless.

Where will hope come from? It can only come from within. One mature teacher can transform a school, a parent who examines her life and reclaims the truth of herself can transform a family. A political leader who speaks from a solid interiority, who lives from the inside out, who knows the amazing capacities of his nature, can transform a party and, ultimately, a country.

Such potential lies within each of us — those in leadership positions have a greater responsibility to seek the truth, and if that is not happening within, go outside and seek a professional psychologist who has expertise in that area and who practices what he offers.

Dr Tony Humphreys is a clinical psychologist, author and speaker. His book, with co-author Helen Ruddle, Relationship, Relationship, Relationship, The Heart of a Mature Society, is relevant to this week’s column.

FRIDAY, DECEMBER 10, 2010

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

Great writers and mentors.

Where you come first.

Phone: NIAMH O’CONNELL Tel. 021-4802215 Fax 021-4273846 niamhoconnell@examiner.ie

Every Friday.

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Cover story 8 xxxxxxxx

Getting through xxxxxxxx the night

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Winter may be a time for hibernation but getting a good night’s sleep is still a struggle for many people. Peta Bee looks at ways to get a better quality of shuteye

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THE YAWN OF A NEW DAY experience sleep disturbance this time of year

More than half the population

D

ARK, cold, nights and stressful busy lifestyles should combine to produce the best sleep we have all year. Yet, for many of us a fully restorative and peaceful night’s sleep remains elusive. We struggle to get to sleep and then struggle to catch up on the sleep we have missed.

About 45% of Irish people are suffer from mild to moderate insomnia and a further 7% suffer from chronic insomnia, according to research.

Even when we do manage to get our nightly shuteye, experts are concerned that it is not of sufficient quality. One recent report suggests that millions of Europeans are too shattered to get out of bed every day, even though many of them claimed to fall asleep within minutes of hitting the pillow and were unaware the quality of their sleep was being compromised.

The upshot of our sleep-deprived living?

Our health, attitude and looks are being adversely affected and, over the next few weeks, there’s worse to come.

Dr Neil Stanley, a sleep expert from the Norwich and Norfolk University Hospital in Britain who has conducted much research on the impact of sleep (or lack of it) on society, says the number of people suffering from sleep disturbance peaks at this time of year, with more than 50% of people experiencing some kind of sleep disturbance. He adds that many experience semisomnia, a form of low-grade exhaustion linked to our inability to switch off and says a combination of factors is to blame. When it comes to the sudden rise in fatigue at this time of year, the problem is largely our changing routines.

“Holiday periods put many people’s sleeping patterns out of sync because they usually go to bed later and sleep longer,” he explains.

It can take several days to adjust to regular sleep patterns after a holiday or flight abroad and if someone doesn’t compensate for the shortfall in shuteye by ensuring their nights are free of sleep disturbance, then the cumulative effects of sleep debt begin to take their toll.

Other factors could also be making you toss and turn. Research by Professor Chris Idzikowski, director of the Sleep Assessment and Advisory Service in Edinburgh, Scotland, found that people with uncom-

fortable beds — which can cause muscular aches and back pain — sleep an average one hour less each night.

Sammy Margo, a chartered physiotherapist and author of The Good Sleep Guide (Ebury Press), says even your pillow can affect your sleeping patterns. “We rarely give a lot of thought to the pillows we use, but buying the right one and positioning it correctly could be one of the most important parts of sleeping success,” Margo says.

“In addition to providing comfort, the right pillows can give the necessary support for the neck and spine, alleviating or preventing many common forms of back and neck pain.”

An uncomfortable pillow will affect your lying posture meaning you are likely to toss and turn in a bid to get comfortable as you sleep. Worse, a bad pillow can aggravate, if not cause, strain to the muscles in the shoulders, back and neck that can affect your posture, breathing and even your mood. A badly-positioned pillow also causes narrowing of the airpipes, resulting in obstructed breathing and snoring which hinders sleep, says Margo.

Other common mistakes made by people who struggle to get to sleep include eating heavy meals or drinking alcohol too late in the evening. “We generally advise people not to eat a big meal after 7pm in the evening,” says Niamh O’Dowd, a sleep scientist at the Bon Secours Hospital in Cork. “Similarly, smokers shouldn’t have a late night cigarette and exercisers shouldn’t go jogging or to the gym too late as they can all impair a person’s ability to drop off to sleep.”

Beyond wanting to wake up feeling refreshed in the morning, a good night’s sleep is also important for your general health. Over a period of just weeks, sleep disruption can have a detrimental effect on your well-being. There has been much coverage of the fact that the sleep-deprived are less efficient at work, fatter and more likely to take time off sick. They can also struggle with relationships and are at increased risk of being involved in traffic or other accidents.

But lack of sleep also raises levels of stress and anxiety — as disrupted sleep patterns mean your body doesn’t release the sleep hormones that act as an antidote to tension. A study at Princeton University indicated that missing a whole night’s sleep affects the hippocampus — the part of the

Disrupted sleep patterns raise levels of stress and anxiety because your body doesn’t release the sleep hormones that act as an antidote to tension

■ Sleep scientist Niamh O’Dowd says don’t sleep with the light on (or fall asleep in front of the TV). Recent research showed those who do are more prone to depression the next day.

■ Have a power nap. “15 to 20 minutes is enough to be refreshing without giving you grogginess afterwards,” says John Schneerson, director of the sleep clinic at Papworth Hospital, Cambridge, one of the largest in Europe. A mid-day nap might help to prevent heart disease, a six-year Greek study recently found. People who took a 30-minute siesta three times a week had a 37% lower chance of a heart attack.

■ Don’t lie there trying to get to sleep if you can’t. “Get up and do something really boring and repetitive such as the ironing,” O’Dowd advises. “You will probably find you feel sleepy sooner than you expect.”

■ Loosefitting, high-necked garments allow your body to move freely during sleep. Choose fabrics that

Millions of Europeans

are too shattered to get out of bed daily

Feelgood

■ How to get your 40 winks breathe — cotton is best. A pair of bed socks could help. As they have the poorest circulation, feet often get cold before any other part of the body. A recent Scandinavian study has shown wearing socks boosts your chance of a good night’s sleep by reducing night waking.

■ Check the health of your feather or down pillow. Physiotherapist Sammy Margo says you should lay down your pillow on a hard surface, fold it in half or thirds and squeeze out the air. Release the pillow. If it unfolds and returns to its original position, it has enough support.

An overused pillow will stay folded.

■ Earplugs can be a great investment if you have trouble sleeping,” O’Dowd says. “They remove the interruptions that can be caused by random noises, such as someone dropping something, as well as constant noise such as traffic.”

FEET FIRST: Cold feet during the night can keep you awake.

A pair of bed socks can help you sleep soundly.

■ Natural ways to help nod off brain involved in memory forming — and prevents it from forming new cells. Other studies have suggested a link between obesity and lack of sleep, and this year US researchers found that losing three consecutive nights of deep sleep could harm the body’s ability to control blood sugar levels, raising the risk of diabetes.

Experts say our sleep requirements vary from person to person. While the average person needs to sleep for about seven hours a night, a few people need more, and some manage on only four or five hours. The good news is that you can reverse the damage caused by disturbed sleep. A week or so after changing their sleeping habits, most people notice a positive difference to their mood.

“Establishing a sleep routine is the most crucial thing you can do,” O’Dowd says.

“If you get up for work at 7am in the week, get up at no later than 8am at the

weekends — don’t allow yourself an extended lie-in as it upsets your sleep-wake cycle. When it comes to good sleep patterns, we advise people to treat themselves as they would treat a newborn baby. Structure their bedtime habits and they’ll eventually sleep all night through.”

But what about beauty sleep? So accepted is the common wisdom that sleep deprivation affects the way you look that results of the first ever study into the effects of sleeplessness on appearance came as a wake-up call even to dermatologists and the cosmetics industry.

When Ronnie Marks, emeritus professor of dermatology at the University of Wales, Cardiff, analysed the skin condition of sleep-deprived male and female subjects who were banned from using cosmetics of any kind for the duration of the trial. After two days, although “men generally looked more haggard and hangdog than women”,

says Marks, there were no convincing dermatological changes other than a drop in water content, or hydration level, of the skin.

“Across the board their appearance was rather surprisingly good after two days without sleep,” he says. “We expected to find at least some significant development of dark circles around the eyes and perhaps more redness, but even at the end of the experiment they didn’t look grossly tired.”

Long associated with exhaustion, undereye circles, it seems, are not linked to lack of sleep. “Some people may think they get dark circles as a result of being tired, but no one really knows what causes them,” Marks says. “So far, the most plausible explanation is that they are the result of increased visibility of venous plexus, or tiny blood vessels, that occurs with changes in the water content of tissues around the eyes.” But, he adds, it may or may not be

FRIDAY, DECEMBER 10, 2010

linked to fatigue and “no cosmetics could make a bit of difference”. What did change dramatically, however, was the way tiredness made people think they were less attractive.

Significantly, lack of sleep affected self-esteem. As the subjects got more fatigued, their self-perceptions changed.

When their skin felt good at the start of the study, they felt good about themselves and were not worried about how others viewed them. But towards the end, most felt their faces looked around 50% more “grubby, tired and dirty”. Although the majority described their skin as firm at the start, nearly all felt it had “become saggier” as they struggled to stay awake. In their minds, sleep and beauty were inextricably linked.

“At the end of the study they were convinced that without sleep they couldn’t feel or look good,” says Marks.

■ Avoid foods containing the amino acid tyramine, commonly found in bacon, ham, sausage, cheese, aubergines, tomatoes, red wine, peppers, smoked meats, fish and chocolate — these can all keep you awake at night.

■ Have a cup of warm milk sprinkled with nutmeg before you go to bed. Milk contains a sleep-inducing amino acid trytophan, which explains why drinking hot milk before bedtime actually makes sense. Nutmeg contains another naturally occurring chemical that can induce drowsiness called myristin.

■ Exercise can help you to sleep at night, but save the vigorous variety for mid to

late afternoon. Before bed, do some gentle stretches or yoga to help you unwind and relax.

■ Try herbal remedies.

Many of the branded products contain herbs such as valerian, St John’s Wort (available only on prescription) and passion flower (passiflora), which are traditional sleeping remedies.

In one study valerian, right, was shown to be as effective as one of the benzodiazepines or a placebo.

St John’s Wort is thought to work on the brain’s levels of serotonin and melatonin, which both affect sleep. Passion flower is also reported to help with sleep while wild lettuce is traditionally used for its sedative properties and hops have been used for centuries to encourage sleep.

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10 Medical matters

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Q

My doctor has recommended I have a stress ECG. I am in my early 50s and have had episodes of chest pain recently. There is a history of heart disease in my family, but I thought heart disease is less common in women than men. What will this test show?

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

A. A stress test or exercise ECG is a test that measures the heart’s electrical activity at rest and while you walk or run on a treadmill. This test can detect whether the heart is getting enough blood and oxygen. It is non-invasive, easy to perform, widely available and is helpful in ruling out heart problems. During physical exertion there is dilation of the coronary arteries, if narrow or blocked coronary arteries are present there will be reduced blood flow to the heart muscles compared to normal and the stress ECG result will show characteristic abnormalities.

If the test is negative (normal) you are considered to be at low risk for future heart problems such as a heart attack. If you have a positive (abnormal) test, this can indicate you may be at risk of heart disease, but it is not enough to diagnose this. You will be sent for further testing such as echocardiography, nuclear stress test or angiography.

The exercise ECG is very accurate for ruling out heart problems but it is less accurate than other non-invasive tests for detecting heart problems. It is also less accurate in women than in men. Women are prone to false positive tests — the test result shows a problem but in reality there isn’t one. Women are more likely also to have an inconclusive test — one that is not clearly positive or negative.

In men, chest pain during exercise is usually a classic sign of heart disease, however women often experience chest pain during an exercise ECG yet there are no blockages in the arteries of the heart. The reasons for the chest pain are not fully understood, but female hormones may play a role.

A negative (normal) test is just as reliable in women and men.

The accuracy of a stress ECG result improves when it is combined with nuclear or echo imaging. Echocardiography uses sound waves to give detailed information about the heart muscle, valves, chambers and major blood vessels around the heart. It measures the “ejection fraction” of the left ventricle, which is the main pumping chamber of the heart.

HEART HEALTH: Women are six times as likely to die of heart disease as of breast cancer.

Picture:Picture: Getty Images

There are several factors that increase the risk of heart disease. The more risk factors a woman has the greater the risk of having a heart attack. Some risk factors you cannot control such as increasing age, menopause, family history. But you can modify, treat or control most risk factors to lower your risk of heart disease.

Women are six times as likely to die of heart disease as of breast cancer. Smoking, taking excess alcohol (more than two units a day), high blood pressure, high cholesterol plus high LDL levels (‘bad’ cholesterol), diabetes, and poor fitness levels are risk factors that can be addressed with lifestyle changes and/or medication. If you’re physically inactive and eat too much, you will gain excess weight. If you have too much fat — especially around the waist (over 35 inches), you’re at higher risk of health problems including heart disease, stroke, high blood pressure, high cholesterol and diabetes.

Aim for at least 30 minutes of some form of exercise most days of the week.

crease in the absorption of selenium which may result in a deficiency of this essential element. People who are fed intravenously are also at risk for low selenium. Doctors sometimes suggest that people with these conditions use selenium supplements. Selenium levels can be checked with a blood test, though this is not routinely available.

Other sources of selenium are available from foods such as seafood, liver, kidney, lean red meat, and grains grown in soil rich in selenium. Other good natural food sources of selenium include Brazil nuts, walnuts, brewer’s yeast and wheat germ. Whole foods are the best sources of selenium as it can be destroyed during processing.

If you decide to take supplements the recommended dose of selenium for an adult female is 55 mcg/day. This includes the total amount of selenium from your diet and from any supplements. We only need a very small amount — two Brazil nuts a day would contain a sufficient amount of selenium for most people.

Some forms of supplements such as organQ. I have Crohn’s disease and a friend ic L+ selenomethionine may have better has recommended I take the supplement bioavailability than selenite and selenate. selenium. Will it help and how do you Symptoms of selenium toxicity include diknow if you are lacking in selenium? arrhoea, hair loss, a garlic smell off the breath and sweat, brittle or thick fingernails, A. Selenium is a trace mineral found in soil, nausea and vomiting, or unusual tiredness water, some foods and our bodies need it /weakness, and thyroid dysfunction. Other for normal growth and health. Certain dis- symptoms include irritability, itchy skin or a orders such as Crohn’s disease and other skin rash. These can be features of other malabsorptive conditions can cause a deconditions, so always consult your doctor.

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

PERSPECTIVE is so much sharper after the fact. I had no idea how clear-cut my son was until the daughter arrived.

My son ploughed through the Terrible Twos with minimum fuss to reach age three a more agreeable and reasonable human being. The girl, a genetic assortment of drama and trauma, is a classic example of what to expect when the two-year milestone is reached.

As queen of contrived tantrums, she brings to her role such raw emotion that I see in her future an Oscar or, at the least, an award for human endeavour. With a history of street protest longer than Tony Benn, this child could lead a wave of civil or uncivil disobedience if anyone would take her on.

“She’s cutting her molars,” starts to wear thin when used as a constant excuse for bad behaviour. Nor can truncated naps be totally to blame for every little act of insurrection. I recall the words of a friend who said: “Were you any taller, I think you would scare me.” The same applies to this child of mine whose size belies her temper.

A veteran of huff, she is light years ahead of your basic car-seat-strap showdown.

Pavement pounding and knicker shredding are part of her anger arsenal. Best bend to her will or stand clear of her aim or lie low

while the storm passes over.

“GET OUT!” she shouted in a recent fit of pique, sudden and inexplicable in nature.

We all trooped outside and waved her goodbye hoping the desertion would rattle her. Sub-zero temperatures soon drove us back in and we opened the door to re-enter.

She stood at the entrance, two foot in height, and sent us right back whence we came from.

“GET OUT!” she repeated, slamming the door, bite-sized, enraged and formidable.

Facing down a screecher starts to get tedious when it enters the routine of bedtime. Negotiation is futile when dealing with lilliputians — logic is not part of their make-up. Best focus on the endgame and avoid confrontation and bed her before she clocks your intentions.

Tantrums are rampant at that hour of life and few sail through two unscathed. Children, to themselves, are at the centre of the universe and who are we to disabuse them?

Capitulation sits well with dreams of the quiet life and who among us doesn’t want one? There are days when I dream that a nanny steps in to safeguard mother from child — but I couldn’t afford her, she’d charge on the double, to safeguard Jekyll from Hyde.

FRIDAY, DECEMBER 10, 2010

My son ploughed through the Terrible Twos with minimum fuss to reach age three a more agreeable and reasonable human being. The girl, a genetic assortment of drama and trauma, is a classic example of what to expect when the two year milestone is reached

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Creative response

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Arlene Harris on how one woman got her firm on board to raise funds for cancer

In good company F

AMILY means everything to Stephanie Chapman and growing up without siblings, she was very close to her mum, Eileen, a single parent.

The pair did everything together so when Eileen was diagnosed with lung cancer in 1993, her teenage daughter’s life was in tatters.

“My mum had been sick for a while and the doctors thought it was TB,” recalls Stephanie, now 36. “When they discovered she had cancer, they decided to operate to remove the tumour, but when she was opened up, they discovered that the left lung was cancerous and the right one had collapsed.

“It was devastating as the doctors had hoped to remove the damaged lung and let her carry on with the healthy one — but that wasn’t to be.”

The nature of Eileen’s illness meant she was slowly suffocating and although she was receiving radiation therapy to shrink the tumours, the 52-year-old couldn’t cope with the treatment so made the decision to live out her remaining days with pain relief alone.

“Mum decided in November of 1993 to stop taking treatment and two months later, she passed away,” says Stephanie. “I was only 19 at the time and really didn’t know what to do with myself. I was in shock for a long time and it was only a few months later that I really broke down — she was always there for me and helped me with everything, so it was terrible to suddenly realise that I was on my own.”

Stephanie was then taken in by her mother’s best friend, Brid Kane, who was also her godmother.

“Without Brid, I don’t know how I could have survived, she really kept me together,” says the Kildare woman. “Sadly Brid also developed cancer and passed away in 2005.”

Hugely affected by cancer throughout her life, Stephanie has always supported the Irish Cancer Society (ICS) and even when her mother was alive, the pair would donate to the charity. So when she heard about a unique way to raise funds for ICS, the businesswoman jumped into action.

“When I started working for Citi Bank in Dublin I used to commute from Naas every day,” she says “One morning in 2003 I heard something on the radio about how the ICS were running a ‘Back to the Shop Floor’ initiative which involved senior management getting their hands dirty in order to raise funds.

“I thought it was a great idea and brought the subject up at a staff meeting — I was really surprised that my bosses also thought it was interesting and more importantly, achievable.”

It was agreed that the Back to the Shop Floor campaign would coincide with St Patrick’s Day and pay day in order to really get people in the mood for fun.

Directors worked in the canteen, senior management washed cars and served food in the sandwich bar and other members of staff had their legs waxed and heads shaved.

“Everyone was really enthusiastic and the

Feelgood

REWARDING ROLES: John McCormack, CEO, Irish Cancer Society, after he awarded the first ever "Our Company Cares" award to Citi Bank employees, Batman (Ciaran Kilmurray), Harry Potter (Melissa Sheehan), Catwoman (Lou Sheehan), Daffodil Man (Darren Farrell), Cecilia Ronan, and Robin Hood (Robin Jordan). Picture: Jason Clarke Photography.

Everyone knows someone who is touched by cancer and if more people got involved with this campaign, they would not only be raising money for ICS but would also be raising awareness of this disease which claims the lives of so many people close to us — Stephanie Chapman

initial idea snowballed,” says Stephanie.

“We have continued running the event every year and the whole company gets involved — whether it’s rattling buckets in the local pub or wearing fancy dress to work, no-one wants to be left out of the fundraising.”

Stephanie now works for the London office of Citi Bank and although she and her husband have settled there for the near future, she still comes back to Dublin every year for the ICS fundraiser.

“It’s amazing to see what can be achieved by willpower,” says the seasoned

fundraiser. “I was lucky to be in a position to be able to ask senior management to get on board, but I think it also helps to have a bit of a brass neck.

“Everyone knows someone who is touched by cancer and if more people got involved with this campaign, they would not only be raising money for ICS but would also be raising awareness of this disease which claims the lives of so many people close to us.”

That first year, Stephanie and her colleagues raised F9,000 which all went to helping the Society provide direct services to those affected by cancer in Ireland. However,

FRIDAY, DECEMBER 10, 2010

the 2,000 Citi employees have continued to be inspired by Stephanie and her story and the amount they raise continues to grow each year. They raised F160,000 in 2009 alone.

And recently Stephanie and her colleagues were presented with the first ever Our Company Cares Award from the ICS for their continued efforts to raise the charity’s profile.

■ To get your company involved in fundraising for the ICS contact Jim O’Malley, corporate partnerships manager, Irish Cancer Society, 01-2316621 or email jomalley@irishcancer.ie

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12 Food books

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Feast for the eyes Jamie’s 30 Minute Meals, Jamie Oliver, Michael Joseph/Penguin, F29

Roz Crowley We are swamped with cookery books this year and most of them are pretty good. Many shops are offering bestsellers at half price, so shop around. These are all in hardback and are built to last, which is welcome during the credit crunch

Entertaining at Home, Rachel Allen, Collins F28 A household name, the best-selling television cook and champion of unfussy, fresh food has put together a selection of recipes for all occasions. I like her Spiced Raisin Tart which is ideal as a dessert during the festive season.

Made with a base of crushed digestive biscuits topped with a fruity filling, it’s an economical dessert, as it doesn’t need to be cooked.

Menu ideas for large gatherings are a good idea, along with plenty of recipes for Christmas gifts. Try thin slivers of chocolate topped with dried figs, almonds and salt flakes. And for something warming, mix some apple juice, rum and sliced fresh ginger.

Delicious.

Clearly laid out with appetising photographs by Kate Whitaker, good for beginners and those who want to celebrate without spending a fortune.

Thai Street Food, David Thompson, Conran Octopus Hardback F45.

This 374-page large format hardback has vivid, exciting photographs taken

by Earl Carter, which feature the excitement of dining in Thailand, on the streets, in markets, and in tattered indoor/outdoor diners run by families.

The book explains a world of ingredients unfamiliar to many of us, but each recipe suggests alternatives. They certainly know how to make an ingredient stretch to its limit so it’s a good book for those on tight budgets. A treat for vegetarians, the book has plenty of dishes based on vegetable stock which is delicious and easy to make.

This is a book for enthusiasts of Oriental food who want genuine recipes. Writer David Thompson has four other Thai food books to his name. This one is his most glamorous. A lovely gift.

Feelgood

A stalwart of healthy school dinners, Jamie is now aiming at those who would otherwise not want to cook, while pushing the right buttons for those who don’t want to fuss, yet want to cook and eat well. What is different about this book is that we are told how to get our equipment (nothing fancy) and ingredients together, turning the oven on and off we go. We can follow his plan, getting a chicken pie started, next the mashed carrots, back to the pie when the simmering of the chicken is done, onto the peas, the berries and cream.

I can see how anyone who is afraid of where to start and how to get timings right will relish this approach. Because of all this detail the layout looks a little busy, but it’s logical. It’s worth sitting down with the book to study it first. A good one for anyone who fears cooking more than one dish at the same time.

Homemade, Clodagh McKenna Kyle, Cathie F22.50 Lemon curd makes a great gift and in this book there are plenty of ideas for dishes which are not too challenging, but get impressive results. Appetising photographs by Alberto Peroli do the simple dishes justice — even gnocchi looks good. There are quite a few Italian recipes, collected during Clodagh’s

A Year at Avoca Simon Pratt Gloss Publications F24.95 There are now eight Avoca cafes in Ireland, all a treat to eat in, so this third cookbook has recipes which will be familiar to many. The fish pie is a case in point. There is nothing spectacular about the recipe but it always tastes delicious in the café and is easy to replicate. Hazelnut and Parsnip Stack is a perfect dish for vegetarians for Christmas Day and looks festive as well as tasting rich and creamy. Perfect as a winter warmer is Mount Usher’s Beef Sukka, a spicy curry dish using economical stewing beef. Follow this, or serve the delicious Mincemeat Roulade on Christmas Day. This has the mincemeat in the sponge mixture and is rolled up with brandy cream. Divided into seasons, the book will appeal to those who already have the first two Avoca cookbooks.

time in a country which has endless recipes worth sharing. The Spiced Italian Meatballs are easy and perfect for our cold weather, while French Onion Soup with Emmenthal Toasties is a perfect lunch meal in a bowl.

Well presented, pretty and easy to follow, this is for the aspiring cook who likes classic, continental dishes.

Kitchen, Nigella Lawson, Chatto & Windus, F32.99 WITH 490 pages, this is one of the heaviest books of this selection, but the content, as usual, is light and lively. Beautifully produced, recipes which work well made in advance are noted, such as Soup Made with Garlic and Love, a garlic soup thickened with potatoes.

I agree with her dictum of not put anything on the table that interferes with peoples’ eye

Green & Black’s Ultimate Chocolate Recipes. Kyle Cathie F20 It may be a promotional tool for a brand of chocolate, but this book has plenty to offer those who cannot get enough of this ancient treat. The recipes come from chefs such as Delia Smith and Prue Leith and some are even low calorie.

They are simple treats such as Chocolate Tiffin, made from almonds, pistachios, ginger biscuits, sultanas, the zest of an orange and of course good quality chocolate. These ingredients are not cheap, but go a long way. There is a Martini drink with chocolate-infused vodka. And how about Dark Chocolate Wine? This is hot chocolate with a kick of port — a treat after a long walk in the snow. In small format hardback, with luscious photographs by Jenny Zarins, a treat for chocolate lovers.

FRIDAY, DECEMBER 10, 2010

line, so keep Christmas candles and arrangements low. She cuts garage forecourt flowers short and sticks them in old mustard pots to good effect.

The layout is straightforward.

Photographs

by Lis Parsons are appetising and encouraging.

Good for those who need a little push to get into the kitchen.

An Irish Butcher Shop, Pat Whelan, Collins Press F25 The idea of a recipe book by a butcher shouldn’t be unusual, but it is. Who better to explain exactly how different cuts should be treated? Pat Whelan is a dynamic force, already selling on-line and endearing himself to customers beyond his hinterland of Clonmel.

In this book he tells us how to tenderise inexpensive cuts (slow cooking is best) and how fat is important to the taste of a dish. We may want to cut it off later, but give it a chance to keep the lean meat moist and tasty.

Divided into the various meat types — beef, lamb pork etc, each one is well explained and has recipes which can be found in other books. However, we have confidence in the author and his Lithuanian wife Lina who provides a delicious and economical recipe for brawn.

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Male health

13

Jason’s stroke was so sudden

A

S MANY as 30 children could be affected by stroke in Ireland each year. Jason Lowe was just 15 when he was struck down two years ago.

From Kilmoyley near Ballyheigue, Co Kerry, Jason’s stroke left his speech affected and he was paralysed down his right hand side. Just last month, however, he won the Young Adult Bravery Award (16-29) in the Irish Heart Foundation’s Stroke Awards, a fitting reward after securing an A in English and a B in Maths after sitting two Junior Cert subjects just a year after his devastating stroke.

“The stroke came out of the blue,” said Jason’s dad, Jimmy. “He came home after a match and said he had a headache. We just thought he was excited because it was a county final. That night, he got physically sick at 3am and when we went in to his room, he was all twisted in the bed.”

After six weeks in Cork University Hospital, Jason was sent for three months’ rehabilitation in Dublin. “I didn’t like it at all,” said Jason. “I just wanted to get back to my own home and go to the gym, go swimming, do

Deirdre O'Flynn MOSTLY MEN LOVING FAMILY: 17-year-old Jason Lowe who was presented with the Young People’s Bravery Award by the Irish heart Foundation with his parents Jimmy and Emiela and sisters Tara and Shannon. Picture: Don MacMonagle occupational therapy and speech therapy.”

At home, he also has the support of mother Emiela and sisters Tara and Shannon and the company of his dogs. A typical teenager, he spends a lot of time listening to music but has to fit in his rehabilitative exercises. “He does a lot of the exercises on his own, and he also goes to Enable Ireland in Tralee for physiotherapy,” says Jimmy.

Every year about 10,000 people suffer strokes in Ireland, and up to a quarter of

Smooth operators avoid painful shaves JUST when you thought shaving daily was tough enough, along comes an ingrown hair or, worse, a sore razor bump. To prevent ingrown hairs and razor bumps, you need to avoid cutting the hair beneath the skin’s surface when shaving and to assist the hair to grow out easily to the surface. Do this by shaving in the direction of the hair growth.

Avoid pulling the skin too

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tightly. Use a shaving oil to lubricate the skin and a shaving brush to apply the shave cream. Exfoliate weekly to polish off dead skin cells and release trapped hairs. And apply a moisturiser or after-shave balm to prevent dry flakes blocking the hair from growing out.

Try Ingrown Hair Treatment from Anthony (F29.95, 70g) and Razor Burn Repair from Proraso (F9.95, 100ml) on 4Men.ie.

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SWEET SOPHIE: Slender, flexible and soft, babies just love Sophie.

The famous giraffe has been made in France from natural phthalate-free rubber for more than 40 years and has become the trendiest little teether around in recent times. Stockists include The Organic Cotton Shop in Clonakilty where you can buy Sophie in a presentation gift box with a card you can personalise for F13.79. Age 0+. Check out its range including the I’m Toy wooden play cooker which converts into a shop and puppet theatre, F109.99. Order online at www.organiccottonshop.ie or call 023-8833747.

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them will die from it. An estimated 30,000 people are living with disability caused by stroke. 80% of strokes are caused by a blockage or clot in a blood vessel that stops blood flowing to the brain. 20% are caused by a bleed. In children, that split is 50/50.

Today, Jason walks with a slight limp and is working at getting full function back in his right hand. “I’m still working on it and might get it back next year,” he says.

“I don’t know how I feel about having had

Service to remember young SCD victims THE annual service to remember young people who have died from sudden cardiac death will be held in Dublin and Cork tomorrow.

In association with the Irish Heart Foundation, the Sudden Cardiac Death in the Young Support Group is encouraging family and friends to take part in a candle lighting ceremony in remembrance of those whose lives were cut short by sudden cardiac death (SCD).

People are also invited

with Kate O’Reilly PURE COTTON: Welcome a newborn this Christmas with a Nature’s Purest Sleepytime Gift Set, F24.95. It contains an organic cotton sleepsuit and Bunny comforter in a recycled keepsake box and is one of the range of gifts now available from online gift store www.giftguru.ie.

For an extensive range try Little Ones children’s gift store in Ennis, where you will also find the luxurious Jellycat soft toys. Jellycat Bashful Bunnies are among the most popular items, says owner Fiona Ryan. All are suitable from birth and prices start at F9.95. Shop at www. littleones.ie or call 065-6849728.

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to bring pictures of their loved ones, if they wish.

In Dublin, the memorial service will take place in the Monkstown Church of Ireland Parish Church on Monkstown Road at 2pm.

For more details contact Monica Martin on 086-2043932.

In Cork, the service will take place at 3pm at St Dominic’s Retreat House, Innismore, Montenotte. Contact Mariane Foley on 087-2284934.

the stroke, I just have to live with it.”

The Irish Heart Foundation launched a TV awareness campaign earlier this year, FAST (Face, Arms, Speech and Time to call 999).

The Foundation’s medical director, Dr Angie Brown says: “The average stroke destroys two million brain cells every minute.

The sooner a person receives emergency treatment, the more of their brain can be saved and the better their chances of surviving and minimising long-term disability.”

DId you know...

Growing up with lots of sisters makes a male less sexy. For rats, that is ...

(Source: University of Austin, Texas, US)

Gifts for little ones

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BEST CUBES: Every little animal has a home in Topanimo, an innovative take on baby stacking cubes from Paris-based Djeco toys. Djeco is well known for its stylish and quirky puzzles, wooden toys and children’s room decorations. This new range which cleverly combines little animals or vehicles with sturdy card shapes, gives added play value for one- to three-year-olds and is one of the nicest toys I have seen this year. Topanimo costs F17.99 from www.woodentoys.ie.

You will also find a good selection of Djeco toys online at www.mimitoys.ie and at Pinocchio’s, Paul St, Cork.

FRIDAY, DECEMBER 10, 2010

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MESSAGE OF GOODWILL: Many Christmas cards have been designed in support of children’s charities this year. Among them are the Temple Street charity Christmas cards — F6 for a pack of five including delivery within four days. www.littlewoodsireland.ie.

Brown Thomas has a range of exclusive designer Christmas cards featuring drawings from Victoria Beckham, Manolo Blahnik and Lulu Guinness. Buy a set of three for F10 in aid of the ISPCC. Irish charity, Friends of Breastfeeding have designed their first Christmas Card which costs F6 for a pack of five. www.friendsofbreastfeeding.ie and www.onceborn.com.

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14 Beauty

Emily O’Sullivan

This precious metal needs to be handled with care but get it right and you’ll sparkle

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OLD: pure genius or totally tacky? Discuss. It’s a toughie, but that’s part of what makes gold a little bit intriguing — it’s so polarising. In the wrong hands, under the wrong circumstances, it’s all a bit 1970s suburbia. Think Penelope Keith in a flouncy dress. In the right hands, however, it’s more Bianca Jagger in Studio 54 — cool, edgy and super-sexy.

Either way, it’s a definite one to consider coming up to Christmas because festive make-up usually includes gold and this season, despite the recessionary bent, the bright yellow lustre of this precious metal is still a hot look. Promise.

One of the coolest ways to wear gold this season is also one of the most risky: eyeshadow. Yes, the last time I tried to apply gold eyeshadow I ended up looking like a disco version of Barbara Cartland. It was not pretty.

I am blonde. And blondes have a hard time wearing gold, believe me. This season I am determined to try again, but instead of the pale spun gold shadow I went for a few years ago, I shall be shimmying down the colour scale to a rather more acceptable bronze. Not quite as on trend admittedly, but also markedly less ridiculous looking.

To get a more modern look this season, it’s a good idea to blend a little gold into your existing make-up shades (this makes gold shades a helluva lot less frightening). Clarins have got it bang-on for Christmas with its gorgeous shimmering gold Barocco Eye Colour Trio, F34, that mixes dark charcoal

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GOLDEN MOMENTS

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The news on ...

NEUTROGENA ALL you need is a bit of a cold snap to make you realise how dry your skin can get. Neutrogena’s new Moisture 10 Layers Deep is designed to be very fast-absorbing and enormously hydrating, with moisturisation still happening 24 hours after application. I’m particularly partial to the Deep Moisture Comfort Balm, F6.57. It doesn’t quite have the texture of what I’d call a “balm”, but it’s beautifully silky and has been working a spactreat to soften out my cold-weather battered skin. Perfect.

TAKE THREE HAND CREAMS THIS cold weather malarkey is wreaking havoc on my hands. I have the hands of a troll — impossibly dry, rough and very, very coarse. Hand creams are not an essential beauty buy — you can always just use a good-quality body butter — but the richer formula does mean that your poor little fingers will be getting the kind of targeted TLC they need.

Clinique Deep Comfort Hand and Cuticle Cream, F19.50. This is exactly what you want from a hand cream: it’s got a rich, deeply buttery texture that sinks in quickly and leaves your hands feeling super-soft. It’s not too greasy and isn’t sticky at all.

tones with lovely molten golden shades. This means you can blend to get a hint of gold on the eyes, toned down immeasurably, instead of opting for a full-on Christmas decoration style.

A smoky gold eye makes the whole thing a lot more wearable, especially when you use lots of kohl to add definition. If you’ve got a navy shadow in your make-up bag, then this also makes a beautiful shade to blend with gold for a look that is unashamedly “now”.

Giorgio Armani has gone all out for gold with their Holiday 2010 Gold Rush collection, at the heart of which is an all-over platinum powder, Gold Rush Palette, that lights up the eyes, lips and skin, F60. The Eyes to Kill Eye Shadow in Gold/Black, F28, is a truly gorgeous option for eyes. Over at Yves Saint Laurent, the gold theme continues apace, with Touche d’Or Face Highlighter in Gold, F35.50. According to YSL, “Touche

D’or can be used in several ways: as a highlighter at the top of the cheekbones. On the eyes, on its own or mixed with another colour, it leaves them twinkling with gold.

Applied over a lipstick, the transformation is instantaneous. And last but not least, it can add a dash of brightness to the décolleté or the curve of a shoulder.”

While gold is traditionally a high-end look, there are still some mid-range and more affordably priced options around this season.

No7 has rocked out for Christmas with a Disco collection that includes an Eye Palette with in Smoky Jewels, F17.50 with nine shades of deep silver, copper and gold. Or if you prefer liner to shadow, try the Smoky Jewels Five Mini Pencils Eye Set, F17.75.

Finally, disco queens should lash on the glittery gold liquid liner with an affordable dose of gold from 17 — all you need now is a bit of Spandau Ballet. Sorted.

Dove Visible Effects Hand Cream, F3.29. Dove’s highly fragranced offering has a looser, less rich texture that sinks in quite quickly. If your hands are very dry, you will find you have an urge to reapply it right away — two applications work better than one, but not a bad option by any means.

L’Occitane Pure Shea Butter, F31.95. You can’t really get any more hydrating than 100% Pure Shea Butter — and L’Occitane’s little round tin buttery pot is just the ticket for freezing cold winter days. It is quite firm and takes a little warming up in the hands, but this is a great one for super-dry hands.

STUFF WE LIKE Benefit Gilded, F21. This lovely soft pencil is a good multi-purpose product and has been part of the Benefit stable for years — proving that it must be doing something right.

Yves Saint Laurent Touche D’Or, F25.50. Highlighting products can be over the top — and restraint always needs to be exercised to stop you looking too Goldfinger. Still, this limited-edition offering from YSL is bang on the money — with a delicate dusting of fairytale-like shimmer.

Giorgio Armani Eyes to Kill Eye Shadow in Gold/Black, F28. Giorgio Armani eyeshadows are expensive, but they’re always a good investment — they last a long time, they have a beautifully silky texture that helps them blend perfectly and the shades here are perfect for Christmas.

Eyeshadow in Elegant, F3.50 from ELF at eyeslipsface.co.uk. A gorgeous glittery eyeshadow shade at a perfectly affordable price — this is a great one to go for if you’re not planning to wear gold past January. The only problem is that the shadow is loose rather than set, so make sure you’re careful

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with your application.

No 7 Eye Palette in Smoky Jewels, F17.50. This might seem a little pricey, but for nine eyeshadows it’s not a bad bet at all. It also gives you a good way of mixing and matching shades to create a look that suits your eye colour.

17 Starry Eyes Glitter Liner in Glitter Gold, F7.49. You have to love a bit of frivolous gold indulgence and this is exactly what this product is. It’s unashamedly glittery, it’s unashamedly gold

FRIDAY, DECEMBER 10, 2010

and if you’re after the disco diva look this Christmas, then get your mitts on this one.

Clarins Barocco Limited Edition Eye Colour Trio, F34. Our favourite product for Christmas.

This gorgeous palette isn’t too heart-stoppingly expensive, but it’s really beautifully packaged with a black and gold casing. Inside you’ll find three stunning shades for creating this season’s ultimate smoky eye, gold-style.

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Natural health

Q

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It is important to note that non-scarring forms of alopecia will not turn into cicatricial alopecia. The specific group which scar include lichen planopilaris, central centrifugal alopecia, frontal fibrosing alopecia, pseudopelade, folliculitis decalvans, and dissecting cellulitis.

In all cases, there is inflammation present below the scalp surface, which A. Your question is one not many destroys the follicle and creates scar people consider, since foods are oftissue beneath the surface. This exten considered to be neutral. Just as plains why it is not always immediatesome medications can interfere with ly noticeable in some people. The afthe capacity for nutrient absorption fected area may remain bald without from foods, some foods can increase any signs of irritation, or it can develor decrease the effect of medications. op redness, scaling, pustules or depigIn the case of your friend, the numentation. trient in question is vitamin K, esLike many rare conditions, the sential for the formation of clots — cause of scarring alopecia is still someleafy greens, asparagus, spring what of a mystery to medical profesonions, sauerkraut, broccoli, Brussels sionals. While there have been some sprouts, cranberries, and liver are all incidences of familial cases, it appears high in vitamin K. The key is conthat the majority of cases have no sistency from day to day. hereditary basis.

While too much vitamin K can The cause of the actual hair loss is counteract the action of the medicathe inflammation in the part of the tion, too little vitamin K can have a follicle housing the sebaceous gland dramatic effect in increasing how the and the stem cells. medication works. He should try to The best results are seen when the get a consistent 90-120mcg (this is inflammation is treated as early as posthe amount for males — females sible. Essential fatty acids, vitamin C, should only aim for 60-90mcg) daily. and a non-acid forming diet are all There are also a few herbal supplecrucial in reducing inflammation in ments to be avoided: ginseng, the diet. Mucusless Diet Healing Sysgingko biloba, ginger, and garlic all tem, a book written by Arnold Ehret, have the potential to trigger a bleedhas excellent ideas on how you can ing episode when combined with reduce inflammation through nutriblood thinning medication such as tional changes.

Heparin, Warfarin, or Coumadin.

I suggest you look into a relatively Coumadin in particular is a drug new pair of products called Stem Flo that leaves little room for error, so it and Stem Enhance. StemFlo is a blend is important to share information of herbs and nutrients which includes about all supplements or prescripa proprietary blend of plant-based entions that you are already on if prezymes that help digest fibrin and described this drug. bris. It is also designed to support the Over-the-counter medications delivery of stem cells to the tissues by such as aspirin and antacids can also optimising blood flow to the entire impact blood thinning medication; body. aspirin can cause bleeding, while Stem Enhance consists of a natural antacids can block the effects of the FOOD WISE: Leafy greens such as cabbage are high in vitamin K, too much of which can counteract the action of 5:1 concentrate of the aquatic edible medication. Antibiotics, NSAIDs blood-thinning medication. Picture: iStock algae known as AFA (Aphaniza(non-steroidal anti-inflammatory menon Flos-Aquae). Stem Enhance drugs), anti-depressant medication, is reported to increase the production of antifungals, and lipid lowering drugs may all adult stem cells, capable of transforming into interfere with the action of Warfarin in parQ. I have scarring alopecia. I had a vitaany cell within the body, in the bone marticular. min D test done and my levels are normal. row.

To answer your query about which foods What do you think is the cause of it and It is important that you do your own reare best, I would recommend that your what would you recommend to take? search as to whether you feel that this prodfriend take a look online at www.druct would be of use to you, since it is margourmet.com, a website with specific inforA. Scarring alopecia, or cicatricial alopecia, keted via a distributor network as opposed to mation and loads of recipes for people preactually describes a group of rare disorders being available in shops, where you can disscribed Warfarin/Coumadin. In the case of monitoring the diet alongside medications, it which cause hair loss by replacing the hair fol- cuss its merits with an informed distributor. is always important to maintain regular con- licle with scar tissue. Because it covers a range These products are widely available on the of conditions, the symptoms can vary from internet and you can check out their infortact with your health professional so that he person to person — some have rapid hair loss, mation pages at www.stemenhancefaq.com or she can assess your medication requireothers have very gradual loss, some experience and www.stemflofaq.com respectively. ments as your needs change. Often people no sensation accompanied by the loss of hair, Note: Stem Enhance and Stem Flo do not who make specific dietary changes find that while others experience itching, burning, and contain stem cells, they support the productheir medication needs to be reduced, pain. tion and delivery of your own stem cells. changed or eliminated altogether.

MY friend got a clot in his leg last June and is on blood thinning medication since. Is there a danger that a diet high in vegetables would interfere with the medication? What foods would you suggest?

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

Megan puts the spotlight on:

S

EA vegetables have long been staples in many Eastern countries, prized for their nutritional value and healing benefits. While we are familiar with sushi nori and the occasional seaweed salad from Japanese restaurants, seaweed is now becoming more popular in home kitchens.

There is a surprising array of sea vegetables to chose from, but the nutrient content certainly puts this food into the superfood category — growing in the sea, these ‘weeds’ have access to all 92 minerals required for optimum nutrition.

Signs of mineral deficiency are varied, depending on which specific nutrients are in question. However, if you find

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yourself suffering from cravings, and have a tendency to overeat, then you may simply be seeking trace minerals from your food. We know that commercially grown and treated vegetables are low in most minerals, but even organic vegetables are missing some valuable nutrients due to depletion in the earth.

Seaweeds are a wild and organic food which are calorie-rich while remaining low in fats, and are also a fabulous source of magnesium, iron, sodium, calcium along with vitamins A, B1, C, E, and K. They

SEA VEGETABLES are, of course, a great source of iodine and are useful in hypothyroid/underactive thyroid conditions (avoid, or use with caution in hyperthyroid/overactive thyroid conditions — they can help to regulate function in some cases, so follow the advice of your chosen health professional).

Alkaline-forming diets are important in treating many health conditions, and seaweed helps to balance the pH of your body by reducing acidity. It is also a rich source of concentrated protein and healthy carbs.

FRIDAY, DECEMBER 10, 2010

Folic acid, which helps to prevent spina bifida and birth defects, is present in significant amounts in sea vegetables — this nutrient also helps to break down homocysteine, which is linked with high blood pressure and heart disease. sThe magnesium content is also beneficial for heart and organ health since it helps to reduce inflammation within the body.

So, if you are a culinary adventurer, take a look at what seaweed has to offer.

If you can’t bear the thought of eating seaweed or sprinkling kelp on your food, there are plenty of seaweed supplements available so that you can reap the benefits without the seaweed flavour.

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FRIDAY, DECEMBER 10, 2010