Feelgood 05-03-2010 by Evening Echo

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Feelgood Friday, March 5, 2010

Making babies

Fertility expert Zita West on how to boost your chances of conceiving with complementary therapies : 8,9 DOCTOR ON CALL

New TV programme proﬁles heath of the nation: 4,5

PRESENT TENSE

De-stress with Buddhist practise of mindfulness: 6

ANimAL ATTRACTiON

Humans beneﬁt too from fostering a pet: 11

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Our DNA can predict the rate at which we age and it’s clear that lifestyle is an extra influence, says Arlene Harris

Kate O’Reilly WHAT’S ON GROWING TOGETHER: South and East Cork Area Development (SECAD) and Cork Environmental Forum (CEF) in association with Cork County Council will present Growing Together, a community food awareness event in Fota House tomorrow between 11am and 4pm. This is a free event which aims to inform the public on topics like allotments, GIY (grow it yourself), composting, Slow Food, etc. There will be an environmentally themed puppet show at 1pm. Call Ross Curley at SECAD on 021-4613432 or visit www.secad.ie or www.cef.ie for a full timetable of events. REIKI SHARE: The monthly Reiki Share, takes place tonight at 7.30pm in The Fuchsia Centre, Pope’s Quay, Cork. Donation F15. All proceeds go to charity. For more information contact Lorraine on 087-6722796. DIABETES MEETING: The Cork Branch of the Diabetes Federation of Ireland will hold its AGM and free public education meeting in the Gresham Metropole Hotel, MacCurtain Street. Cork this Sunday. The AGM will be held at 2pm, followed by the public meeting at 3pm. This year’s guest speaker is Behrooz Golchin, consultant ophthalmic surgeon, who will do a presentation on diabetes and eye care. Meave Carmody, HSE community dietician will tackle healthy eating. For more details call Charlotte at the Federation’s Cork office on 021-4274229. ENDOMETRIOSIS DAY: To coincide with World Endometriosis Awareness Week 2010 (March 8 to 14), the Endometriosis Association of Ireland will hold an information afternoon on Saturday, March 13 in Kerdiffstown House, Johnstown, Naas, from 2 to 5pm. The session will include talks on chronic pain management and nutritional therapy for endometriosis. Partners, friends and family members are welcome. A support phone line will also be open each evening next week, except Wednesday from 6 to 8pm on 086-3203855. More information is available at www.endo.ie. UNICEF LUNCH: UNICEF will host its annual Mother’s Day Lunch in aid of the Safe Motherhood Programme in the D4 Berkeley Hotel, Ballsbridge, Dublin 4 on Friday, March 12. This event raises funds for UNICEF’s Safe Motherhood campaign. Tickets F100 from 01-8783000 or log onto www.UNICEF.ie. HEART CLINIC: The Irish Heart Foundation will hold a free blood pressure and cholesterol testing clinic at the Community Centre, Ballinlough on Wednesday next from 10.30am to 12 noon. Call the Cork office at 42 Penrose Wharf on 021-4505822.

Young at heart W

E SPEND half our childhood trying to get rid of it and the rest of our lives trying to retain it. Yes, as the famous saying goes, youth is wasted on the young, and while most teenagers would give their eye teeth to look older, it seems that some people are destined to remain looking fresh-faced well into adulthood. New research has shown that eternally youthful people (Sir Cliff Richard and Leonardo DiCaprio, to name just two) have been blessed with genes which keep them looking younger long after their ageing counterparts. A seven-year study of almost 2,000 Danish twins led by Professor Kaare Christensen of the University of Southern Denmark found that the length of a specific section of DNA known as telomeres can determine the speed of the ageing process and many participants in the research who looked younger were found to have longer telomeres. And, apart from looking good, the lucky twin with this genetic inheritance also was likely to live longer than their sibling. But despite the lengthy research, the epidemiologist said the best way to determine longevity was to take a good look in the mirror as someone’s perceived age gives a general indication of his health. Speaking in the British Medical Journal, he said: “Perceived age, which is widely

AGELESS STAR: Leonardo DiCaprio looks young thanks to his genes. Picture: PA Photos.

used by clinicians as a general indication of a patient’s health, is a robust biomarker of ageing that predicts survival among those aged over 70.” ’“This is probably easy to explain as people who’ve had a tougher life are more likely to die early — and their life is reflected in their face.” Professor Ivan Perry of University Hospital Cork says results of this study, published in the medical journal The Lancet, showed for the first time, that changing lifestyle significantly increases telomerase. “Telomerase is the enzyme responsible for maintaining telomere length,” he explains. “Telomeres are the ends of chromosomes that influence how long we live and this is the first time that any intervention, even drugs, has been shown to significantly increase telomerase.” However, he also maintains that lifestyle probably plays an equally important role in the ageing process. “No-one really knows for certain what makes one person look younger than the other,” he says. “Genetics determine the body’s ability to maintain good levels of tissue repair and maintenance, but diet and lifestyle would also be relevant. “So, if you want to stay looking good for longer, give nature a helping hand and lead a healthy lifestyle.”

HEALTH NOTES ON SONG: Irish Sopranos Wendy Dwyer, Kay Lynch and Deirdre Masterson sing at City Hall, Cork, on Monday.

WHY not experience what it’s like to jump into thin air from 13,000ft. The second annual Age Action skydive takes place at the Irish Parachute Club, Clonbollogue, Co Offaly, on May 15 and 16. Choose between a tandem skydive from 13,000ft or a static line solo jump from 4,000ft. All funds go to Age Action’s work with the most disadvantaged of older people. To register email Eamon.timmins@ageaction.ie or phone 01-4756989. TAKE time out to celebrate International Women’s Day at a lunchtime charity concert hosted by the Lord Mayor Dara Murphy and Lady Mayoress Tanya Murphy. Featuring the Irish Sopranos, the event takes place in the City Hall, Cork, next Monday. There is also a photographic exhibition, choir singing, jewellery stands, etc. Tickets F20 at the door, from Pro Musica or Brown Thomas. All proceeds go to Women of Concern and Cork Sexual Violence Centre.

DOES ageing happen gradually or in spurts — like growth spurts in children? Consultant plastic surgeon at London’s King Edward VII Hospital Rajiv Grover, studied 118 women, aged between 40 and 45 at the start of the research and followed them for up to nine years. Grover found that ageing can occur in distinct accelerated spurts with as much as 35% of ageing which normally takes place over a decade, occurring in one year alone. ■ For more information visit: www.rajivgrover.co.uk

bacteria, the cause of anti-biotic associated diarrhoea, probiotics have a key preventative role to play. In 2009, Ireland had approximately 2,000 cases of C. difficile. Speaking at a Danone-sponsored event in Dublin earlier this week, Prof Rowland from the University of Reading said: “A study published in the British Medical Journal found that there was a 22% reduction in the incidence of antibiotic associated diarrhoea when the probiotic Actimel was consumed, and more significantly, none of the group consuming the probiotic Actimel developed C.difficile-associated diarrhoea, while 17% of PROBIOTICS offer a wide range of benefits the group consuming the placebo did develas part of a healthy diet and lifestyle. And op C.difficile associated diarrhoea.” when it comes to the nasty side effects of anti-biotic treatments, particularly C difficile Irene Feighan

On Sunday, March 7, Norma Smurfit hosts Ireland’s biggest Spring Clean for Charity Sale in Dublin. Taking place in the Serpentine Hall, RDS, watch for fashions, accessories, toys, designer bags, toys, tea-sets and lots more goodies. Proceeds to the Society for the St Vincent De Paul and Irish Famine Commemoration Fund. The charity sale runs from 11am – 5pm, admission F2. For further information or to donate to the event contact Anne Dargan at 01-2103860 or email springcleanforcharitysale2010@gmail.com

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

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THE SHAPE I'M IN

Conor Faughnan

Been brolly busy THANKS to the icy conditions in December and January, Conor Faughnan of AA Roadwatch has never seen a busier winter. “We had our busiest day ever in early January with 1,013 breakdowns. It was all hands to the pump,” says Conor. With AA Roadwatch for 20 years, he has a few pet hates. “It drives me mad when I see people using their mobile phone — even texting — when they’re driving.” But what really gets the dad of three upset is when he sees young children not wearing their seat-belts. “Little babies are usually in a golden cocoon of a car-seat but you still see children of about six rattling around loose in the back seat or leaning up between the parents.” Married to Lorraine, the couple have two sons and a daughter, aged 15, 13 and 11. Turning 40 last year didn’t bother Conor at all. “It was a great excuse for a party,” says the man whose wish for 2010 is that we see a back-to-back grand slam for Irish rugby. What shape are you in? I’m reasonably fit and well. I play football every week and I cycle almost every day — that’s how I normally get to work. Do you have any health concerns? I’m not aware of any problems running in my family other than eventually dying. I’ve always been fit and healthy. I’ve had physical mishaps like sprained ankles but I’ve got no medical condition.

What are your healthiest eating habits? I don’t eat healthy foods by instinct. Left to my own devices I’d have most of my meals out of takeaway cartons. But we do put healthy meals in front of the kids so we always have proper dinners. I’m not a huge fan of vegetables — I regard them as a necessary evil and refer to them as plate-clutterers. What’s your guiltiest pleasure? Do pleasure and guilt have to go together? We like an Indian meal once a week with a glass of wine. What would keep you awake at night? Stress doesn’t keep me awake — I’m not really a stressed person. Caffeine might keep me from sleeping — I probably drink too much coffee. I can get by on fewer hours of sleep than most people — I sleep five or six hours a night. How do you relax? I’m in a relaxed state of mind most of the time, though I tend not to sit still. I read a lot and I enjoy a game of golf with the lads. When did you last cry? I came pretty close the day France beat us in Croke Park in 2007. Prior to that I honestly can’t recall. What would you change about your appearance? I wouldn’t change anything. I’d never contemplate getting any cosmetic work done. I’ll play the hand I was dealt — but ask me again in 20 years when bits start falling off. For now, I’m content the way I am. What’s your earliest memory? Some of my earliest memories have to do with Christmas. I remember at one stage being absolutely convinced I’d seen Santa. Who would you invite to your dream dinner party? Warren Buffet: he’s a fascinating guy — the richest man in the world, yet so engaged in giving a lot away. I love his homespun wisdom. Stephen Fry would be good fun. And I’d invite Michelle Obama and Hilary Clinton — as well as Jimmy Carr to wind up the ladies. What’s the best book you’ve read recently? I’ve just finished A Thousand Splendid Suns, which was wonderful. I like historical fiction and thrillers — I like Bernard Cornwell. I’ve also recently read Robert Winston’s Human Instinct.

YOU CAN HEAL YOUR LIFE Based on the philosophy of Louise Hay

These courses are designed to support you through your own personal growth and in relationships, by understanding that while we may not be able to control our other circumstances, we can control our reactions and how we will be affected by, situations and people we are presented with. My workshops and courses support people in developing more confidence and self supportive behaviours in their daily lives. When we have a greater understanding of our own perceptions and thought patterns, positive changes and attitudes become easy to create. These courses are empowering and healing as they challenge our mind-sets and teach self responsibility without any accompanying blame. We will explore different concepts through discussion, self awareness exercises and tools for implementing these concepts into our lives. Areas covered on this course are self acceptance, relationships, our belief systems, thought and behaviour patterns, dealing with fear, how our experiences affect us and healing from those experiences.

UPCOMING WORKSHOPS AND COURSES Our Relationship with Ourselves and Others Limerick March 20th & 21st Monthly Groups Killarney 5th of April Cork 31st of March Limerick 9th of April Mallow 18th of March Other weekend workshops include: change building self esteem through self awareness, changing our perceptions changes our lives, The Law of Attraction. Reiki 1 and Reiki 2 training also available throughout this year.

For full details of any of the above courses contact Cornelia Fitzgerald on 0872138446 Email corneliafitzgerald@gmail.com www.holisticempowermentcentre.com

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What trait do you least like in others? Self-absorption — people who are self-obsessed. What trait do you least like in yourself? I have a tendency to be grumpy sometimes. If I could cure myself of that it might be nicer for the people around me. Do you pray? No. What would cheer up your day? Sunshine. I’m not built for winter. I probably shouldn’t say it in view of the weather conditions we had earlier but in general I prefer -10 degrees with a clear blue sky rather than mild, grey and wet for protracted periods of time. Helen O’Callaghan

UNDER COVER: This has been the busiest winter since Conor Faughnan joined AA Roadwatch 20 years ago. Picture: Maura Hickey

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FRIDAY, MARCH 5, 2010

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Áilín Quinlin says the mobile clinic of the Health Of The Nation TV show has

A much lighter W

HEN he walks proudly down the aisle of a Las Vegas wedding chapel next August, his new bride on his arm, Seán McGowan will be a ‘new’ man. For a start, the 45-year-old will be three-and-a-half stone lighter than he was 12 months ago. He’ll be healthier, happier, and more energetic — and, most importantly, able to wear anything he wants for his big day. Seán’s life began to change the day he and five other members of the Sligo county darts team ambled over to their local pub, The Ship Inn, last October to meet Dr Nina Byrnes. At that stage, the Dublin-based GP, along with Dr Mark Hamilton, of the award-winning How Long Will You Live? were filming RTE’s forthcoming new reality health show, The Health of The Nation. Back then, 5’9” Seán weighed in at 19 stone. His cholesterol level was high — about 6.8 — and he was also warned that his blood pressure and blood sugar levels were elevated. The enthusiastic darts player confessed to downing up to eight pints of Budweiser on each of his thrice-weekly darts nights — not to mention a regular stop for burgers and chips at the local takeaway, following a game. Seán was just one of an estimated 250 people seen by the show’s mobile clinic, which worked its way around the country over about 10 weeks last autumn. Filmed in Sligo, Cork, Limerick, Naas, Waterford, Dundalk, Galway and Longford, the doctors met people seeking advice about a huge range of medical conditions — from fungal infections to bad backs, irritating coughs and aches, and pains of all sorts. Each of the eight programmes focuses on a particular health issue, such as stress, obesity, smoking, cancer or heart conditions. At Sligo’s Ship Inn, after the separated father-of-three had lined up for a full check-up, he was strongly advised to change his lifestyle: “I took it on board. I’d been wanting to lose a bit of weight for a while, anyway — I’m getting married in August, to Anne Griffin, my girlfriend of around four years,” he says. Seán immediately cut out white bread, potatoes, pasta, rice, salt, butter, fast food and abandoned his late-night eating. He says he also reduced his alcohol intake: “I changed to a bottle of Bud Light, poured over a pint glass of ice. I went from about seven or eight pints, three nights a week, to four or five bottles of Bud Light, which was much lighter in calorific value.” After just one month, Seán had lost a stone, his cholesterol was normal, his blood sugar was normal and he felt much better. “I had more energy and felt I could move better,” he says. By February, 2010, the HSE laundry super-

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enabled people across the country to transform their perspective on how they live

outlook on life

Former smoker Ann turns her life around

Although I never touched a cigarette after I gave up smoking, I started picking at nuts and crisps and savoury things like cheese and crackers. My weight went up to 15 stone

ETIRED bank official Ann McCarthy, used to smoke 60 cigarettes a day. When she gave them up six years ago, it was a personal victory. But her sense of triumph didn’t last for long. “Within about 18 months I had put on four stone. I had a bottomless pit in my stomach after giving up smoking. I never felt full. “Although I never touched a cigarette after I gave up smoking, I started picking at nuts and crisps and savoury things like cheese and crackers. My weight went up to 15 stone.” She tried several diets, but didn’t exercise and “ate a lot, drank a lot and partied a lot”. When she met with Dr Mark Hamilton at The Health of the Nation’s mobile health clinic last September, the 60-year-old was advised to exercise. “I love dancing so I took up a jiving class and practised at home.” Mark returned to see her in November, at which point he emphasised the need for healthy eating. “I started to change my diet. Now I drink about four pints of water a day. I eat a lot more fresh fruit and vegetables. “ I don’t eat processed food at all now,” says Ann, who has freshly squeezed orange juice and a porridge for breakfast. Lunch is a fruit and vegetable juice, and dinner is also plain, good food. “For dinner I eat baked fish with salad and so on. I have more or less given up bread, although I eat a bit of Ryvita or some rye bread. I don’t eat pasta or rice and I eat very few potatoes.” By February 2010 Ann — who now walks briskly every day for about 30 minutes — had lost two stone. “I found Dr Hamilton excellent. He motivated me, he made me feel that it was my responsibility to do this and somehow that empowered me to take on the challenge. The food I was eating was doing damage to me — this was the best thing that could have happened to me.”

HEALTH CHECK: Dr Nina Byrnes, in her surgery at Oakwood Medical Clinic, Castleknock, Dublin, says “Irish people have the perception that we go to the doctor only when we are sick,” but doctors want to monitor their patients’ health, too. Picture: Billy Higgins. visor was down to 16½ stone, and had dropped six inches from his waistline: “I’m down from a 44” to a 38” waist and lots of clothes are fitting me, again. I’m getting married in Las Vegas on Friday, August 13. By the time of the wedding, I’d like to be down to about 15½ stone,” he says. Losing the weight has also done wonders for his darts game: “Darts is all about balance and coordination, and excess weight really affects you. So, now, I’m back on form again,” he says. Dr Mark Hamilton was impressed by Seán, and by the other members of the team — Seán’s fellow darts player and chairman of the Sligo county board, Brendan McLoughlin, also changed his lifestyle and dropped nearly two stone. “My trouser size is down from a 44” — I can now get away with a 40” waist, which is a big improvement,” says McLoughlin.

ON THE ROAD: Dr Mark Hamilton says the mobile clinic “tackled anything and everything.”

Says Dr Hamilton: “In Sligo, we challenged the darts team to improve their health — they took it seriously and they were fantastic.” As the clinic travelled all over the country, he says, they examined universal problems on a local basis. “We ran an open clinic, which was free. We saw children with illnesses, people with infections, bad backs, stress — and we tackled anything and everything. I was a bit apprehensive about that — it can be difficult enough to do this kind of thing in accident-and-emergency, but under the scrutiny of TV cameras it’s quite a daunting prospect. But it worked out pretty well,” he says. And what is the doctor’s view on the state of the nation? “One thing that never fails to surprise me is how many people continue to smoke even thought they have a smoking related illness like bronchitis or have had a heart attack or stroke. “Also a lot of people seem not to eat enough fruit and vegetables — there seems to be a preference for fried foods over fresh fruit and vegetables.” Co-presenter, Dr Nina Byrnes, a GP based in Castleknock, says a major problem for Irish people is portion size. “We tend to eat too many carbohydrates, for example potato and pasta,” she says, adding that when she shows a correctly-sized dinner plate, with a medically acceptable portion of carbohydrate, many Irish people get a shock. “Another thing that struck me is that Irish

FRIDAY, MARCH 5, 2010

people have the perception that we go to the doctor only when they are sick. There needs to be a better awareness of the fact that GPs, generally, are interested in keeping people well, and it’s not just about seeing people when they’re sick,” she says. There was a steady line of patients to the mobile clinic, says the series’s executive producer, Maggi Gibson — who also produced How Long Will You Live? She says the clinics saw up to 30 people a day. “In all, we saw about 250 people in around 10 weeks of filming over September and October,” says Gibson. “We got every type of ailment, from a baby with a cough to people with high cholesterol, rashes, fungal infections, sore throats and obesity.” The crew also held a number of events in shopping centres — in Cork, patients got the opportunity to check their skin for sun damage on a hi-tech scanner, in Longford, smokers were able to test their ‘real’ age and, in Dundalk, people were able to check their body mass index. “The doctors saw patients, diagnosed the condition, and recommended a course of action,” says Gibson. “With one or two cases in each place, we did a follow up after about a month, and, generally, we found people had taken the doctor’s recommendation on board and experienced improvements, as a result.” ■ The Health of the Nation begins on RTÉ One on Wednesday, March 10, 8.30pm.

SLEEK AND SLIM: Ex-smoker Ann McCarthy pictured at her Longford home a lot slimmer and healthier after taking up dancing and changing her diet. Picture: Brian Farrell

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Áilín Quinlin says the mobile clinic of the Health Of The Nation TV show has

A much lighter W

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enabled people across the country to transform their perspective on how they live

outlook on life

Former smoker Ann turns her life around

Although I never touched a cigarette after I gave up smoking, I started picking at nuts and crisps and savoury things like cheese and crackers. My weight went up to 15 stone

ON THE ROAD: Dr Mark Hamilton says the mobile clinic “tackled anything and everything.”

FRIDAY, MARCH 5, 2010

SLEEK AND SLIM: Ex-smoker Ann McCarthy pictured at her Longford home a lot slimmer and healthier after taking up dancing and changing her diet. Picture: Brian Farrell

Feelgood

FRIDAY, MARCH 5, 2010

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Concentrating on the now has many benefits, Padraig O’Morain has discovered

When the present is a gift O NE day about 20 years ago I was browsing in a bookshop at lunchtime when I came across a book on Buddhist meditation. I bought it — I still don’t know why — went for a coffee and read a chapter on mindfulness, something I had never heard of before. That day, mindfulness practice became part of my life. And it’s a terrific tool to counter daily stresses. For instance, if I am in a blizzard of work my tension levels fall immediately when I deliberately become aware of my breathing, of sounds around me and so on. In relationships, mindfulness has given me that vital space in which to realise it would be better to keep my mouth shut than to say something stupidly unhelpful. And do you ever drive from Point A to Point B unsure of how you actually got there? Me too — but mindfulness has helped me to cut down the amount of unconscious driving I do and that, literally, is a life saver. The list goes on but the bottom line is that mindfulness, which costs nothing, has brought me immense benefits over the years and that’s what I call a good deal, recession or no recession. Mindfulness has become widely recognised as a key to our emotional and mental wellbeing. Some people use it to reduce stress, some to combat boredom, some to improve relationships and some to deal with challenging situations at work. So what is mindfulness? It involves taking your attention away from the past and future and from your imagination and instead becoming aware of what is going on right now. You can do this easily as you go about your daily life. Notice with your senses: ■ What you are seeing and hearing. ■ That you are breathing, standing, walking or sitting or lying down. ■ The air against your skin as you move along. Your mind will keep drifting out of the present so you need to keep bringing it back. Mindfulness has been used for thousands of years in the Buddhist tradition to improve people’s experience of life. It lowers anxiety and stress and provides an antidote to brooding (which can lead to depression). It also helps you to avoid endlessly repeating distressing or unhelpful thoughts, images and mental scenes. Eckhart Tolle, author of The Power of Now and A New Earth, says we need to “realise deeply that the present moment is all you ever have.” Here is a basic mindfulness exercise. As you do it, your mind will drift away but just bring it back gently. Take a few moments to notice your response after each question: ■ What’s happening around you right now?

Staying in touch with your actions Padraig’s tip for staying mindful are: Start of day When you get up in the morning, and before the usual rush of thoughts hits you, just pause to notice your breathing. As you walk away from the bed, notice your feet against the floor. As you brush your teeth, just notice what you are doing. Each time your mind drifts away, bring it back to what you are doing. This will give you a better start to your day.

Mindfulness cues Choose one or two habitual behaviours and decide when performing them you will maintain awareness of what you are doing, rather than daydreaming or getting caught up in fears or anxieties. Examples: Using the telephone, going up or down stairs, using a computer keyboard, tidying, washing up. Awareness of breathing As you go through your day, notice your breathing. Are you breathing with your chest or your tummy (abdominal breathing is usually more relaxing)? As you breathe, can you feel movement in your diaphragm? Can you feel the air entering and leaving your nostrils?

■ What do you hear? ■ What do you see? ■ How do your clothes feel against your body? ■ How are you breathing — long breath, short breath, rough, smooth? Why would you want to get in touch with your here-and-now experience in this way? In Buddhist psychology the answer would go something like this: When something happens — a thought, rain, waking up during the night, seeing a colleague at work — we have a reaction. That reaction is made up of memories, emotions, thoughts, physical feelings. We can get swept away by these, to our detriment. By practicing mindfulness we can spot this happening, free ourselves of our automatic reactions and make better choices. Here are two examples: — I see my unpleasant colleague at work. Automatically, I cringe. With mindfulness of my breathing and of what I am seeing and

hearing I remain self-possessed. My colleague is still unpleasant but no longer has the same effect on me. — It’s the middle of the night. I wake up. Automatically, I torment myself with fears, worries, resentments, regrets. With mindfulness I notice the feel of the bedclothes, the warmth of the bed, my breathing, my tummy going up and down and I have a better chance of getting to sleep. Mindfulness costs nothing. Try it out and see. ● Padraig O’Morain is a counsellor, journalist and author of Light Mind — mindfulness for daily living, published by Veritas, F9.95. ● For a free newsletter every month with new mindfulness exercises, email: pomorain@ireland.com.

MIndfulness helps you to avoid endlessly repeating distressing or unhelpful thoughts, images and mental scenes Feelgood

FRIDAY, MARCH 5, 2010

MIND POWER: Padraig O’Morain says it’s possible to train your mind and reduce stress levels.

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Betrayal of trust, avarice and greed are part of the failure of church, bank and government leaders in Ireland

Manage with a heart Tony Humphreys

N a recent reading of the business section of a national newspaper I came across a column titled: Why insensitivity is a vital managerial trait. I hesitated before reading the article and checked to see whether the date was April 1. After all, given the shocking betrayals revealed about heads within the Church, banks, financial institutions, and government bodies, it seems strange for any writer to be in praise of insensitivity. Not only have the leaders and managers of the various institutions mentioned lost the trust of their heretofore followers, but there is a boiling anger and even rage brewing about their heartless conduct. The major problem with the management of our leading economic, social, political and religious organisations has been a depersonalisation of individuals, an avarice, a greed, a superiority, an arrogance and, as yet, a refusal to take responsibility for their inhumanity to man. What gives rise to the article was the declaration by financier Jon Moulton of Moulton and Browne of his three strongest character traits: determination, curiosity and insensitivity. In the words of Jon Moulton “the great thing about insensitivity is that it lets you sleep when others can’t”. One wonders who are ‘the others’ he is referring to — are they the ones at the receiving end of his insensitivity and seething with rage at being an anonymity within the workforce? How can any mature manger believe that heartless behaviour will increase staff loyalty, motivation, productivity, creativity and commitment? Bullying — a product of insensitivity is a time bomb still waiting to go off in many workplaces. The writer of the column suggests that being in management means having to take decisions that will hurt individual people. But it’s the truth that sets people free and a genuine explanation of why a difficult decision is being taken considerably softens the blow and means that manager and employee can sleep that night. Management is a head and a heart practice and management that has head but no heart is not management at all. Equally, management that has heart but no head is not management at all. Effective management is a function of a solid interiority from which nobody can distance, exile, demean or lessen

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your presence. Sensitivity, or being emotionally mature, does not mean taking responsibility for others, but it does mean being responsible for self, ensuring that work, wealth, status, power are not tied to one’s worth and confidence and that interactions with employees are of a nature that individualises and dignifies their presence. Emotional maturity is also about seeing beyond oneself from an inner stronghold — it does not mean, as the writer of the column suggested, taking what others say personally and staying awake all night agitating on the hurts experienced or witnessed. On the contrary, the mature manager sleeps because he does care, he does have heart, he does affirm the presence of workers, he does firmly and authoritatively speak the truth and he exercises his responsibility with due care of self, employees, clients, shareholders and the organisation. Feelings occur spontaneously — they are not consciously manufactured — and they arise with the mature purpose of calling for progressive action. The manager who suppresses, or even worse, represses or denies

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The

Feel Good Personals FOR

COST EFFECTIVE ADVERTISING Phone:

NIAMH KELLY Tel. 021-4802215

TRUST FAILS: Many of our leaders have lost the trust their workers and the public. Picture:iStock.

emotional realities within self and others is a danger to the wellbeing of himself, partner, family, employees and a poor servant of shareholders. Managers who are in touch and expressive of the totality of their nature do not dither or prevaricate, but are definite in their decision-making while maintaining a respectful connection with individual employees. My hope is that managers who are insensitive, who bully, who depersonalise, who are narcissistic, avaricious, greedy and intimidating, will not be tolerated in the workplace. The preference is that these managers will recognise their need to examine their largely unlived lives and seek the necessary help to resolve their insensitivity. However, other members of work and other occupational, social, religious and political organisations cannot afford to wait for managers to transform themselves. It is the responsibility of each of us to understand ourselves and to take due responsibility to transform ourselves and that includes challenging any heartless responses of managers and leaders. Dr Tony Humphreys is a clinical psychologist, author and international speaker. He is also director of UCC Courses on communication, parent mentoring and relationship studies. Tony will give a talk: Depression is an Emotion on Tuesday, March 8, at CUH Lecture Theatre at 8.30pm on behalf of the AWARE organisation.

FRIDAY, MARCH 5, 2010

Fax 021-4273846

niamh.kelly@examiner.ie

FEELGOOD

A DIFFERENT VIEW ON LIFESTYLE

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

Phone: NIAMH KELLY Tel. 021-4802215 Fax 021-4273846 niamh.kelly@examiner.ie

Every Friday

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Fertility guru Zita West is helping couples conceive using complementary methods like visualisation and acupuncture, with IVF as a last resort, writes Áilín Quinlan

Light at the end of the tunnel

O YOU want to get pregnant — but it isn’t happening. Have you, by any chance, tried hypnotherapy, visualisation or acupuncture — and are you managing your mind? Sound crazy? Not at all, says fertility guru Zita West, who has just published a new book on the issue of complementary therapy and its role in fertility and assisted conception. Based in London, where she heads up a five-storey fertility clinic, West, a qualified nurse and midwife, regularly travels to Ireland where she holds bi-monthly clinics in Dublin and Cork. Despite the fact that infertility is a significant problem here — one in six couples seek help to achieve a pregnancy according to the National Infertility Support and Information Group — West says the concept of using complementary therapies to help with natural, or assisted conception is not always familiar to her Irish patients. “There seems to be a strong demarcation between mainstream fertility medicine and complementary therapy in Ireland,” says West, who boasts strong Celtic roots — her mother comes from Limerick, her father from Mayo, while her sister Jacintha lives with her husband and family in Carrigaline, Co Cork. However, that’s all changing, says the mother of two who actively promotes the use of complementary therapies alongside conventional fertility treatment. “There’s a lot of information on the internet so I believe the divide in Ireland is narrowing because people are finding so much out for themselves.” When should a couple begin IVF treatment — which in Ireland, has an average success

rate of just under 32%? Certainly not as soon as they begin to experience problems conceiving, says West. “My plan is always to get people pregnant naturally. Plan B is the assisted route. I feel people need to tick every box before going down the IVF route.” On average, it takes between 12 and 18 months to conceive, and, says West, if you’re a woman over 38, there’s a fine line in terms of how long you can afford to keep trying naturally. She takes a more optimistic view of ageing than that preached by conventional fertility doctrine. “There are no hard and fast rules related to age — chronological age does not necessarily reflect ovarian age and each individual will be very different. I never want people to turn to IVF as a first resort unless there are known factors preventing natural conceptions such as blocked tubes. “I usually give older women three or four months to help them make some lifestyle changes in relation to diet, emotional wellbeing, fitness and sex. Only then do I consider recommending IVF treatment.” One of the biggest factors affecting TREATMENT OPTIONS: Fertility couples trying to conceive, believes guru Zita West believes it’s West, is stress: “The pressure is huge, important to explore as many both for the woman who has to low-tech ways to conceive as know when she is ovulating and the possible, before starting IVF man who has to be ready to perform treatment. Picture: PA Photo on demand.” This is where complementary therapy fits right in, believes West, who maintains techniques such as acupuncture can significantly reduce stress. “We know that if you’re constantly stressed you’ll have higher levels of cortisone and adrenalin, which will affect your hormonal balance. I believe stress can have a negative influence on IVF due to increased stress hormones surging through the body.” Studies carried out in Germany and Denmark appear to support her theory — researchers found nearly 42.5% of women who had had acupuncture 25 minutes before and after embryo transfer conceived, compared with just over 26% of women who had none. A Danish clinic found remarkably similar results. Dr David Walsh, consultant gynaecologist at the SIMS IVF Clinic in Dublin, says that while most studies into the effect of acupuncture on IVF success showed definite benefits, in strictly statistical terms it was a “non-significant trend”. However, he added, he was in favour of acupuncture and would recommend it to patients as long as it was made clear that it was not scientifically proven to be beneficial.

IN IRELAND, TH

AVERAGE RATE O F SUCCESS FOR IVF IS UND ER 32%

Feelgood

Research published last year by Harvard Professor Alice Domar has shown that patients repeating IVF were more likely to achieve a pregnancy where they had undergone a mind/body programme including therapies such as acupuncture and cognitive behavioural therapy. Relaxing by practising techniques such as visualisation and meditation can help rebalance hormonal levels, believes West, who says psychological factors have a significant influence: “The medical side is the bedrock of what we do but it is also about looking at it holistically, looking outside the box to see if lifestyle, emotional, relationship factors are affecting a couple’s ability to conceive. I really believe there is a huge mind/body link going on. The mind is so powerful.” About 95% of the mind is subconscious and if you have a belief system that’s constantly telling you that you won’t become pregnant or if you are constantly feeding your mind with negative facts, it can have an effect, she says. If, for example, you had an abortion in the past or suffer from low self-esteem or at some stage were told you could find it difficult to get pregnant, it can influence your attitude, believes West. Negative feelings can lead to anxiety and the belief that it’s not really worth having sex, she says. West believes techniques such as hypnotherapy or visualisation can help women reconnect to their bodies and implant positive affirmations in their minds.

She gives the example of Amanda, a 39-year-old who was informed she would never get pregnant and that the only hope was egg donation. She was, recalls West, tearful, stressed and desperate. Following an in-depth nutritional consultation, Amanda began taking the appropriate vitamins and minerals. West also used visualisation and meditation to help her focus and connect with her uterus and to help change her anxious mindset. “I gave her four to five months to do this. She got pregnant naturally and calls it the miracle baby’.” You can have an input into a successful conception — and part of it involves managing the mind, insists West, who visits Dublin in April. However, managing the mind requires discipline: Meditation, yoga, hypnotherapy and visualisation can all train your mind to be calmer and help you discard negative thinking so you feel more in control. Couples can also have a strong physical impact on their eventual success — research has shown that heavy smoking, drinking and obesity all impact negatively on fertility levels. It is possible for people to change their lifestyle and improve their chances of conception. “People don’t always realise there’s a lot they can do for themselves to maximise their chances by making simple lifestyle changes,” she says. There’s no need to go to extremes, she says, but understanding how a good diet and a positive attitude can help is important. Maintaining a healthy work/ life balance is very important, says West, adding that it’s also crucial for women to really understand how their bodies work: “Today’s woman has often been on the pill for 15 years or more and may have lost touch with her natural menstrual cycle. Women come to me and they don’t know anything about their cycle.” So start looking at your body, learn about your fertility, look at your secretions and learn about the windows for conception she advises. “It’s all about taking on the responsibility to learn. You have to get the control back and there are lots of techniques you can use.” However, she warns, the use of complementary therapies to assist fertility must be done in a managed, supervised way — “mainstream medicine and complementary therapy need to work hand in hand. “I think that sometimes women do lose valuable fertility time going through complementary therapy if nobody is overseeing it. You need to do it in a guided, planned way. There could be medical factors underlying your inability to get pregnant and these need to be addressed in a conventional way.” ■ Zita West’s Guide to Fertility and Assisted Conception, Vermilion F17 ■ For more information visit www.zitawest.com

ONE IN SIX COUPLES

HERE ARE UNABLE TO

CONCEIVE WITHOUT HELP

■ HOW TO IMPROVE YOUR CHANCES BY BEATING STRESS ■ To manage your emotions and mind in your bid to increase fertility try the following tips:

who stress you by their insensitive comments but do include those who are supportive of you.

■ De-stress management techniques, including cognitive behavioural therapy, hypnotherapy and breathing.

■ Look at your relationship. Effective communication is essential.

■ Try visualisation. Being able to see positive pictures or images through techniques that incorporate breathing, meditation or listening to a CD help you relax. ■ Remove stress triggers such as alcohol, cigarettes and caffeine from your life. ■ If going through fertility treatment, avoid those

FRIDAY, MARCH 5, 2010

■ Don’t beat yourself up. Get rid of the negative dialogue in your head and decide you are going to change something. Write down how you are feeling and where you can realistically make changes. ■ Get a better work/life balance. ■ Build in treats for yourself.

AMILY doctor Diarmaid O’ Connell, has had a special interest in medical acupuncture for the past 20 years. “Medical acupuncture is well established for chronic pain — there is a lot of research showing that acupuncture can alleviate chronic pain, for example in the lower back — and the Chinese have always said that it improves fertility.” Over the years, says O’Connell, who spent many years working in Canada, he noticed, on an anecdotal basis, that acupuncture also seemed to help patients with fertility issues. Then the research started to back up what many believed were merely old wives tales. “About 10 years ago research was carried out in an IVF clinic in Germany which found that acupuncture at the time of embryo transfer or egg collection was linked with increased fertility rates. “We now know that acupuncture alters hormone levels and increases the chance of ovulation and that it increases the blood flow to the ovaries. It also appears to relax the uterine muscle, thus encouraging the implantation of an embryo.” However, says the Cork-based GP, what is certain is that IVF is a very stressful process and that acupuncture increases endorphin levels which contribute to a sense of relaxation and wellbeing. “I believe there is a link between acupuncture and improved fertility.” On an annual basis his clinic uses acupuncture to treat about 100 patients having difficulties with fertility and trying to conceive. However, he sounds a note of caution. “There appears to be a consistently high success rate but it is impossible to be sure how much of it is due to acupuncture.”

GENTLE TREATMENT: Dr Diarmaid O’Connell says acupuncture alters hormone levels.

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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

HAVE you any advice on how best to manage a child who wets the bed? My six-year-old son has never been dry at night. He is the youngest of three (all boys), and the others had no such problem. We have talked to our GP who has ruled out any medical problems and suggested we could let nature take its course and that eventually he’ll grow out of it. But I’m getting frustrated with the lack of progress, though it doesn’t seem to bother him. We have started using a “bed-alarm” in the last few weeks. But if this doesn’t work what else is there? A. How you as a parent handle your child’s bedwetting can have a big effect on how successful your child is at staying dry. I can understand your frustration, however don’t blame or punish him when he wets the bed. Bedwetting can damage a child’s self-image and confidence, but being supportive, not critical, will help prevent this happening. Stay low-key. After he wets the bed, be sure to remain calm. Remember your child cannot control this and he is not being lazy or wetting the bed out of spite. As your GP said, once a medical cause is not found most of the time it’s down to delayed maturation. As the child grows, the message sent form the brain to the bladder to wee or not to wee becomes more reliable. Talk to your son and explain what can cause bedwetting. Mention how some children have small bladders or are such deep sleepers they don’t feel the urge to go during the night. If you or a close relative used to wet the bed at night, let him know. This will help him understand that it’s not his fault. Remember bed-wetting is more common than people realise — as many as one out of five children wet the bed at night. Let him know he is not the only one and that he will eventually grow out of it. Usually the best time to deal with bed-wetting is when the child shows some motivation to deal with it. Some children say they are sick of it, that they feel like a baby, or are embarrassed because they can’t go to friends’ houses for sleepovers. Bedwetting alarms have become the mainstay of treatment. Up to 70-90% of children stop wetting the bed after using these alarms for four to six months. But it can take patience and commitment for it to be a success. Another strategy is to wake your son two to three hours after he has gone to bed and bring him to the toilet. Limit fluids after dinner in the evening. Some parents work with the child during the day to help him hold in the urine longer. When he says he wants to go ask him to hold it for another few minutes, starting with five minutes and working up to 30 minutes or so. The theory is it will increase bladder capacity.

TRICKY PROBLEM: Bedwetting can be a difficult and frustrating problem for parents and children to deal with. Picture:GettyImages

Encourage responsibility, with older children it is important to make them feel they can handle the problem, one way of doing this is to have him help in the clean-up process. Medication is another option. DDAVP (desmospressin) is one which works by reducing the amount of urine produced at night. Medications only work when they are taken, and once stopped, the bedwetting comes back. Also, there are side-effects, but they can be useful on a short-term basis, such as travelling overnight or going on a sleepover. Q. I am pregnant and have just found out that my niece who’s four years old has had ‘fifth disease’. I have been in close contact with her. Am I at risk as well and is this dangerous to the baby? A. Fifth disease or “slapped-cheek disease” is caused by the Parvovirus B19. It usually infects children, giving a distinctive red rash on the face that makes the child appear to have a “slapped cheek”. The rash then spreads to the trunk, arms, and legs. The rash is similar to the rubella rash. Most people recover quickly and without complications. In adults the symptoms may be followed by joint swelling or pain affecting the hands, wrists, knees or ankles.

You have about a 30% chance of catching the virus if you are not immune and have been in contact with an infected person. Parvovirus B10 spreads easily from person to person in large droplets usually from someone with the infection coughing and sneezing. There is no vaccine to prevent it, and no real way to prevent spreading the virus. Practicing good hygiene, especially frequent hand washing, is always a good idea since it can help prevent the spread of many infections. Most babies of infected pregnant mothers do not become infected. But if you are infected with it before week 20 there is a higher than normal risk of miscarriage. Serious problems occur in less than 5% of women who become infected during pregnancy. If you develop any symptoms, a blood sample to test for specific antibodies can confirm if you have the virus. If positive your team will monitor you and your baby’s well-being. Scans may be needed to detect whether your baby has developed anaemia by checking for excess fluid in the abdomen, an enlarged liver and swelling of the limbs. If the anaemia is severe, an intrauterine blood transfusion may be needed. At birth your baby’s blood will again be checked for anaemia.

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

N Catherine Shanahan MUM’S WORLD Feelgood

O test of endurance — not the Dubai Desert, nor the Oakley Arctic challenge, nor the malefic slopes of K2 — will test a man’s wits as much as the contest between father and son. This battle of wills begins as soon as the boy can look his Dad square in the eye. “I have the measure of you Dad,” the look says in a moment of understanding between the two. This challenge makes the father uneasy, but he is reassured by the advantage of size and the mistaken belief that no newborn ever pulled the rug from under his father’s feet. Imagine his surprise to find himself at the mercy of a 10lb bundle of joy. Nappies want changing and feeding is mandatory, even when Arsenal is playing. The child’s hungry cries inevitably coincide with the match-turning point in a game. As the boy grows older his demands grow

sharper and speech gives voice to his wants. He has no patience and is a martyr to frustration — traits he shares with his Dad. By the age of three, there are ring-side seats to the showdown nobody wants. Who will crack first is anyone’s guess as boundaries are pushed to the sky. Like stags squaring up, they vie for control, victory a matter of pride. For the father to triumph he must hold his temper, provocation a useless defence. A three-year-old’s make-up is designed to incite and his talent for needling immense. The advantage of hindsight is the father’s weapon — age should have taught him to yield. So he bites his tongue and waves the white flag and accepts a one-sided deal. The terms of the treaty are not to his liking but compromise is a lesson he must teach. He must lead by example, be magnanimous in his dealings, and show he can

FRIDAY, MARCH 5, 2010

practice what he preached. It is wise policy, he knows, to keep his son onside and seditious alliances at bay. Should he drive a wedge between them he could lose his son forever, a price he’s unwilling to pay. He sees a long road ahead and many sleepless nights as the boy grows into a man. He sees tattoos and six-packs, body piercings and bongs, girls, souped up cars, failed exams. He sees some of his past in his son’s future, a vision that fills him with dread. Yet he can’t live vicariously, of this he is sure, he must give the young lad his head. He almost baulks at the thought of having to rear him — this life in the palm of his hands. But he remembers the job his own father did in turning him into a man. So he rises to the challenge to be more than average and bears the young boy along.

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A pet fostering scheme brings many benefits, writes Helen O’Callaghan

To have and to hold

SCHEME that brings three-way benefits has just been launched by the Dublin Society for Prevention of Cruelty to Animals (DSPCA). The first of its kind in Ireland, the pet fostering scheme for Dublin Seniors sees abandoned cats and dogs fostered by over-55s in their own homes for anything up to seven weeks — or longer depending on the animal’s circumstances. DSPCA receives hundreds of abandoned kittens and puppies and must find temporary foster homes for them until they’re ready to be placed for adoption. “If left in the shelter they’re prone to infection. A home environment is best, where they’ll be safe and warm and where they don’t have to go outside. Many older people are ideally placed to foster a pet. They have the time and they understand compassion,” says Georgina Neal, senior fostering programme coordinator at DSPCA, who points out that the more pet-fosterers who come on board, the more the shelter is enabled to take on animals that will eventually find new homes. Working with DSPCA on the new pet fostering scheme is Home Instead Senior Care (HISC), which provides services ranging from personal care and housekeeping to laundry, transport and meal preparation to 1,100 older people in Ireland, enabling them to remain living in their own homes. Ed Murphy, CEO of the organisation, says four in 10 HISC clients live alone, while 35% of over 70s in Ireland live alone. “A lot of people are finding the going tough. The loneliness is difficult,” says Murphy, who points to scientific evidence that shows older people who have pets are healthier, visit the doctor less and are on fewer medications. But why would an older person, who has always loved animals, want to foster a pet rather than adopt it? Wouldn’t they be heartbroken at having, eventually, to give up the animal? “When people get to a certain age they worry they’re not mobile enough for a pet. Or they don’t want to be tied down. They also fear what will happen to the pet when they die. So they make a decision not to adopt a pet, yet they may love animals. The pet fostering programme gives them what they want without all the concerns. There’s no cost to the ‘foster parent’ — DSPCA provides them with all the leads, water-bowls, kitty-lits, beds and food. And the fostering commitment is not forever so the older person doesn’t feel tied down,” says Neal, who agrees there’s an attachment issue. “But older people understand grief better — they’ve had more people around them die. And they know, as a fosterer, they’re saving lives — because if the animal’s left in the shelter when it’s vulnerable, it risks infection which could ultimately lead to death.” DSPCA sent 700 animals for fostering (on general fostering programmes) last year. The first step to becoming a ‘foster mum/dad’ is attending the senior fostering orientation programme (already, 50 older people have participated but more are needed), after which a home visit takes place, which Neal describes as a ‘matching’ opportunity. “We look at the person’s home and situation to see what animal would best suit. If they’re not

Feelgood

We got on great together. She kind of ruled the house RATHFARNHAM-based Esther Malone felt “a bit sentimental” the day she handed the cat, Izzy, back to DSPCA. The 60-year-old, now retired from her job as a buyer in an electronics factory, cared for both her parents until they died a few years ago. “From being a house of three adults and two dogs, there’s now just one adult. My dog, Tiny, died just last October. I had her for 14 years and eight months. “I was at the DSPCA shelter in December buying Christmas cards. Immediately I came in, the animals were all around me and that void that was in me was just calmed by them. I thought if I volunteer here maybe I’ll feel better.” While “really a dog person”, Esther fostered a cat because “there was a need and an abundance of cats”. The first thing she did upon fostering the 18-month-old cream-coloured cat was to re-name her. “Her name was Walker, but I didn’t think it very suitable. I called her Izzy and she responded. She had a bad cold and the shelter didn’t want other animals to get it. She had a better chance of recovering quickly in a home environment. “Fostering her was wonderful. We got on great together — she kind of ruled the house. People say cats aren’t affectionate but I found they are — Izzy would squeeze up behind me on the chair and put her paws on the desk. “I wanted to foster because I go out a lot, especially in summer, and I’d feel guilty leaving an animal by itself. I do feel sentimental bringing Izzy back, but I had my mind set — this was an animal that needed nursing back to health. It was my job to make her strong for a home where they really love cats. And instead of loving just one animal, I’m going to be helping lots.” Izzy has already been adopted into her new home. ■ Izzy is captured here in these pictures with Esther being very curious about photographer Maura Hickey’s camera.

hugely mobile and live in a flat, a smaller animal needing recuperation might be ideal. “In the course of conversation, an older person might say they’d once had a very nervous dog and talk about how they remedied that. We’d see that here’s a person with expertise in handling sensitive animals.” Emphasising that animals are put up for fostering only after a vet has deemed them ready, Neal says people who haven’t previously had a pet are welcome to become involved. DSPCA will demonstrate how to care

for the animal. The shelter also transports the pet to the foster home. The project’s a very community-oriented one, says Neal. “I ring the person the morning after they get the pet. And there’s a system of volunteers, who live within two miles of the older person. They call them during the week, asking ‘how are you doing? Any problems? Do you need more food?’ By creating this community volunteer network, we’re improving older people’s social interaction.” And that’s aside from the health and well-

FRIDAY, MARCH 5, 2010

being benefits, says Neal. “A person living alone has nobody to greet them in the morning. With a pet, they can say: ‘Hi, how are you?’ An animal — particularly a dog — gives a great sense of purpose.” It is planned to extend the scheme (made possible through corporate/philanthropic sponsorship) nationally later this year. ■ The next senior fostering orientation programme takes place on Thursday, March 11. Email georgina.neal@dspca.ie for details.

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Understanding the building blocks of the body, PART 1: PROTEIN ENERGY BOOST: The protein we eat should be varied — from pulses, meat and dairy — so we get the range of nutrients we need.

Roz Crowley

Picture: Getty Images

HEN I studied physiology, we were taught that protein, fats and carbohydrates were the building blocks of the body and all three were essential. These days with advertising, confusing food labelling and an endless stream of fad diet books, we could be forgiven for believing we could live without at least one of them. For the next three weeks, starting today with protein, I hope to give a better understanding of why we need these key elements, how best to include them in the diet and in what quantity. There are 25 different forms of protein known as amino acids which combine in various proportions in different foods. Essential to the structure, growth and repair of just about all cells — muscle, nail, organ, nerve and bone — protein also provides us with about 15% of the energy we need every day. One of the problems with protein is that many of the amino acids are not stored in the body so we have to eat some every day to stay healthy. The protein we eat should be varied so we get the range of nutrients we need for various types of tissue. We may think that eating one type of lean meat or fish every day is the best way to live healthily, but each foodstuff brings a different benefit. It’s a good idea to combine high protein foods such as meat with secondary (less dense) protein sources such as beans and lentils. This combination helps deliver plenty of calcium and magnesium in an easily digested form and is good for those who avoid dairy produce for any reason. We only need to look at Eastern countries where breast and prostate cancer are at far lower levels than in the West to see how they combine non-meat sources of protein in meals with rice and lentils to make appetising, satisfying dishes. Grains such as quinoa, rice and nuts have plenty of the eight essential amino acids tryptophan, phenylalanine, lysine, isoleucine, valine, isolecine, threonine and methionine. These are part of the healthy Cretan diet, which is packed with beans and lentils. The World Health Organisation says we need around 40 grams of protein a day. The challenge is to choose protein sources which deliver plenty of health benefits and not too much saturated fat. Here are the basics:

■

We need it every day Foods that contain protein Meat: While meat delivers the full range of amino acids, it can also contain a high level of undesirable saturated fat, so while good to include in the diet, it should be limited to three times a week. The World Cancer Research Fund report of 2007 suggests 500g per week of lean, unprocessed meat. Most of us eat far too much, so work out whether you want one steak a week or smaller portions of red meat a few times a week. For hearty appetites, supplement with beans, chickpeas and lentils. Poultry: This contains a good number of amino acids and as long as the skin is removed before eating (not before cooking to keep it moist), it is a lean form of protein. Buy the highest quality possible, chemical free and free-range poultry for the best flavour. A 100g portion is enough per meal. Use in stir fries with beans or lentils and fresh vegetables to add substance and increase the variety of protein sources.

A TERRIFIC range of products has become one of my rescue remedies for stir-fries and side dishes. Harty’s Ginger Hot Pepper Jelly is one of four hot jellies to use by the spoonful in recipes provided with the jars from hot beef to cold seafood dishes and give a sweet and hot flavour instant lift. I use them instead of soya sauce or a stock cube. Good on the side with cold meats too. Made in Kerry by Melanie Harty, they are available in shops mainly in Cork and Kerry, and Dublin speciality food shops — F3.49.

Feelgood

Fish, including shellfish: All fish is a good source of first-class animal protein. As an added bonus, oil-rich fish such as mackerel, salmon, herring, tuna, trout and sardines have heart-beneficial omega-3 fatty acids. Eat 100g twice a week. Half a can of sardines counts as a portion. Eggs and dairy: The perfect food, eggs are a convenient and inexpensive source of protein. Try duck eggs for a change and goose eggs for scrambled eggs or cakes if you find them at markets. All eggs have similar amounts of protein per gram. The general consensus about quantities is three to four eggs per week which also provides good vitamin B12 — important for vegetarians who need to work on replacing meat sources. A good source of vitamins A, D and other B vitamins, a poached or fried egg on brown bread with finely grated Parmesan and a drizzle of olive oil served with a glass of orange juice makes an excellent meal at any time of the day. Low-fat dairy products are a good source of lean protein as much of the saturated fat has been removed. Rich in vi-

■

WANT a pick-me-up and an opportunity to excite your taste buds at the same time? The Palais des Thes in Wicklow Street, Dublin has free tea tastings every day. Well worth trying is the green tea with vanilla, pictured here.

FRIDAY, MARCH 5, 2010

■

tamin D and calcium, low-fat cheese, milk and yoghurt are key to a healthy diet. Cheese contains all the essential amino acids required by the body for optimum growth. Edam contains the highest level of protein at 25g per 100g but watch for the high fat levels of hard cheese, if you want to drop weight. Peas, beans, lentils, soya products, quinoa, nuts and seeds: While plants don’t supply the full range of essential amino acids, putting these foods with other sources and pairing them up in dishes such as rice with lentils makes good protein meals. Quinoa is a particularly good source of protein and, while tasteless, can be made interesting with the addition of lots of fresh herbs or a spicy sauce. Sprinkle toasted seeds on dishes or add nuts to sweet and savoury dishes. Make easy soups by simmering a can of chickpeas or beans in stock with chopped onion or garlic or any other vegetable until soft. Finish with good olive oil for flavour. Add nuts to desserts and fruit dishes and use nuts as snacks, making sure you factor them into your protein count.

ONE of the first to create garden allotments from their farm land, Liam (pictured here with daughter Alison) and Mary Murphy will host a four-week practical gardening course at Ightermurragh Garden Allotments Ladysbridge, Co Cork from tomorrow, March 6. Michael Brenock will give practical instruction on planning the plot, preparation, planting and sowing, as well as pruning of fruit bushes which in my experience provide the best value for effort. Enquiries to Liam 086-3003810 and ightermurragh@gmail.com.

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Website takes the panic out of diagnosis

KNOW YOUR OPTIONS: Cancer survivor Jim Scott urges men to learn about treatment options. Picture: Nick Bradshaw

HEN Jim Scott was diagnosed with prostate cancer, information made all the difference. “The doctor told me that he had found cancer spots on my prostate, but it wasn’t life-threatening,” says Jim, who was 58 when he was diagnosed in 1995. When he was presented with the option of surgery or radiotherapy, he talked to the radiotherapist before opting for surgery. “There is a need for the right kind of information to be given to patients, and their families, about the disease,” says Jim, who is chairperson of MAC (Men Against Cancer). “Once diagnosed, you enter a whirlwind of mind-boggling decisions and choices, which, naturally, one allows the medical practitioner to lead them in.” Jim was speaking to highlight a new survey and website — www.unitedagainstprostatecancer.com — which will provide a vital post-diagnosis information tool for patients, their fam-

MOSTLY MEN ilies, and friends looking to understand the cancer. The website was developed by Astellas Pharma, in response to a European cancer survey which showed that 98% of patients with prostate cancer in Ireland are provided with information at the point of diagnosis. This puts Ireland as the front-runners, against their European counterparts, in a recent survey by Astellas Pharma, which researched patient access to information, treatment options provided, treatment decision support and patient-care management. “This website will allow further, vital access to patients on their condition, and family members, who are often forgotten along the way,” says Jim, who urges all men over 40 to talk to their GP

Study reveals path to Free web safety tool to mental health recovery prevent farm accidents A NEW Health Research Board (HRB) study examines mental health recovery in an Irish context. “Understanding what helps people recover and establishing what hinders recovery is essential,” says Dr Yulia Kartalova O’Doherty, lead author of the report — Reconnecting with life: personal experiences of recovering from mental health problems in Ireland. “Our findings reveal that people’s

TAKE

HE spring sun, wind and cold air can irritate and dry the skin and also activate the cold sore virus. Some remedies you can try are:

main concern is reconnecting with life and they do that through self-acceptance, meaningful interaction with others, coming to terms with the past and planning and executing their future.” The study identifies underlying processes and individual strategies people use to reconnect with life. These included developing understanding and empathy, futurising, moving on, and learning how to turn bad days into good.

LITTLE PILL: Natrum mur 30c is a homeopathic remedy used in the treatment of cold sores. Homeopath Sarah Leather says it is used for cold sores around the mouth, on the lower lip or the corners of the mouth, which can appear after exposure to sun or after grief that was not expressed. If your cold sores are worse in cold damp weather and the mouth and chin are affected, Rhus tox 30c may be more effective. Sarah is giving a Homeopathic First Aid course tomorrow in Fionnuisce Heron Court, Bandon, Co Cork, cost F80. Call her on 087-2332023. Nelsons Nat Mur 30c is F8.25 from pharmacies and health stores.

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about prostate cancer and to get their PSA levels checked. Entitled Silent Voices, the survey took place in France, Italy, Spain, Poland, Germany and Ireland, and researched 50 prostate cancer patients in each country. In Ireland, it was undertaken with the support of St James’s hospital’s oncology department, Mercy University Hospital’s oncology department, and MAC. The survey found that treatment decisions are primarily specialist-led, but showed that 97% of patients would prefer this choice be made together. “The website is an excellent aid for patients, who can be overwhelmed when they are first diagnosed. It will help patients, and their family members, review the condition, treatments, and expected lifestyle changes they may incur,” says Paul Sweeney, consultant oncologist, Mercy University Hospital, Cork. “It will be useful for patients to be able to digest the information given, and help them prepare further questions for their subsequent consultations.”

Deirdre O'Flynn

THE Health and Safety Authority has launched a new online version of its Farm Safety Code Risk Assessment at www.hsa.ie or www.farmsafely.com. The free tool is designed to assist farmers in preventing accidents. Through the system, users can generate risk assessments for their farms. Pat Griffin, senior inspector with the Health and Safety Authority, believes that farmers will embrace this new approach.

“We know through our own research that over 83% of farmers have computer access. I’m sure that this new system will be adopted as a useful tool and will help farmers to comply with the legislation and to reduce the unacceptably high level of accidents in this sector.” According to the HSA, the major causes of death on farms over the last 10 years have been machinery (49%), livestock (15%), drowning/gas (14%) and falls (10%).

DId you know...

Fructose-high diets increase blood pressure in men (Source: University of Colorado, Denver, US)

Cold sores L-LYSINE THERAPY: Lysine is an essential amino acid (one that the body cannot manufacture on its own), which is known for its anti-viral properties. Taking L-Lysine in supplement form can help prevent cold sores and mouth ulcers and speed up healing. Sona recently launched a new Lysine cold sore treatment pack Lysinel, F5.50 for a five-day course. The usual recommended dose of Lysine is between 500 to 1,000mgs daily. Sona L-Lysine 500mg capsules cost F8.95 and 1,000mgs cost F1.45 from pharmacies and health stores.

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NATURAL ANTISEPTIC: Propolis is the bee’s antiseptic, reducing the growth of bacteria, viruses and moulds inside the hive. For us, it acts as an antiviral, antifungal, and has a local anaesthetic and skin healing effect. A.Vogel Bio-Propolis Cold Sore Barrier Ointment can be used at any stage of a cold sore’s development . A.Vogel say Bio-Propolis should be applied five times daily for the duration of the cold sore. It costs F8.41 for 2g from health stores. For more details visit www.avogel.ie

PATCH IT UP: Compeed Cold Sore Patch is an ultra-thin transparent hydrocolloid plaster that has been developed specifically to relieve cold sores. The patch addresses all five stages of the cold sore — tingle, blister, weeping, scab formation and healing. New on the market is Compeed Total Care Cold Sore Night Patch which also contains soothing Tanacetum PFE, designed to stay in place all night long. Available from pharmacies in a lightweight compact with mirror, it costs F9.99 for 12 patches.

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Whether you choose brown, beige or in between, after years of excess it’s back to simplicity The news on ... Nuxe in Ireland

Emily O’Sullivan

WE may be currently in mourning for the passing of the most excellent cosmetics company, Prescriptives, but we’re happy to distract ourselves with the launch of French brand Nuxe in Ireland. For those unfamiliar with it, the brand is best known for its cult product Huile Prodigieuse Multi-Usage Dry Oil, but there is a load of excellent products here. The brand focuses on natural ingredients with lovely texture and fresh delicate scents.

FEW years ago I went to the launch of a new beauty collection. It was held in a boardroom of Brown Thomas, and was all very high-end, super-posh and very swanky. As we sat around the vast oval-shaped table poised with pens in hand hovering expectantly over the crisp embellished notepaper, I had what can only be described as an Emperor’s New Clothes moment. The look that unveiled was nude, but it was not, as the PRs pressed, “just nude” it was the “Japonisation of nude”. My eyebrows knotted into a look of sheer perplexity — the beauty industry at times is preposterous, ludicrous and wildly over the top, but occasionally it tips into farce, it skates right into Absolutely Fabulous heartland. The pressure on the creatives at beauty companies to come up with ever-dynamic collections is becoming more and more intense. Once upon a time, there were small spring/summer and autumn/winter collections. Now, some beauty companies have four trend-driven capsule collections coming out every year. This mad rush to keep ahead of the game can often result in brands going to wild lengths to find new ways to explore old ideas. This year, however, simplicity is on the table. The years of excess have gone, and the beauty industry has no interest in dressing things up to outrageous degrees. After all, everyone wants their products to sell. Predictably, this means a falling back on looks that work — looks that express a philosophy that contrasts sharply with the brash, showy excess of the Noughties. Nude is back this year and is one of spring/summer 2010’s biggest looks — but it’s nude done with style, classicism and elegance. It’s nude Chanel-style. Chanel’s Spring 2010 Collection revolves around a homage to beige, with delicate touches of brown, beige and khaki. Essentially, it’s nude all over again but they’re not really pretending it’s anything else. The natural tones in the collection grace the skin beautifully, brighten and illuminate the eyes and soften the cheekbones. It might seem like a young look, but cutting down on excessive make-up and simplifying your routine also leads to a freshness

TAKE THREE Coral lip colours CORAL is this season’s hottest shade for lips bar none, and if you’re worried then take a tip from Bobbi Brown: “Pale peachy corals look great on lighter skin tones and suits women with silver, grey and light blonde hair. For women with more olive and deeper complexions a bronzy coral will look sexy and still appear fresh.”

The new

NUDE

that can give mature skins a more youthful burst. Yes, on the catwalk it may have been all about bleached-out eyebrows and a monochromatic face, but as it filters down to the beauty counter, nude is looking far prettier, far softer and far more flattering than it ever has before. Soften it with pinks, give it a new dimension with flashes of putty brown and make sure your complexion is utterly flawless with some of the best foun-

dation, powders and concealers around. If you want to take the look a step further, then the nude lip is the way to go, as seen at shows including Stella McCartney, Gucci, Celine and Burberry. Mixing it up with styles from the 1960s, the nude lip looks hot and modern teamed with a smokey eye, or works with lilac eyes and coral-toned cheeks. Keep it matt and go for a lipstick rather than a gloss for an uber-modern look.

Bobbi Brown Cabana Corals Lip & Eye Palette, F60. Feeling confident about corals? Then this is the palette for you. It offers six metallic tones as well as four rich, eye-popping coral lipcolours. Quite brilliantly, it manages to straddle high fashion and wearability, with a look that works — every time. Maybelline Colour Sensational Lipstick in Coral Pop, F10.49. Woo hoo, this is a very directional shade and it really works well again worn with a very simple make-up palette and hair scraped back into a ponytail. Boots No7 Stay Perfect Lipstick in Gay Geranium, F13.50. This reddish coral really does stand out on the face and, while it might be a tough shade to carry off in the depths of winter, it’s a sure-fire winner for adding juice and colour on a warm sunny day. This one screams summer.

STUFF WE LIKE Chanel Les 4 Ombres Kaska Beige, F44. Brown, beige, nude — this is pretty much four eyeshadows covering all the elements of the natural spectrum. It’s a very wearable eye palette and the colours can be worn alone or blended together to create a beautiful fresh spring look. Olay Definity Colour Enhancer, F26.39. Even skin tone is paramount when it comes to getting the nude look nailed, and Olay’s new Definity is great for getting an even effect to your complexion. It also

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keeps the skin well hydrated. We like it. Urban Decay Cream to Powder, F28. You start the day off perfect porcelain, but, come lunchtime, ruddy bits are creeping through all over the place. Urban Decay’s new Cream to Powder is great for touch ups throughout the day, and gives good coverage without looking cakey on the skin. YSL Lipstick Rouge Volupté in Beauborg Brown,F28.50. Very nude lips don’t suit everyone and if you’re more used to having a bit of colour where lipstick is concerned, then this

BEauborg Brown is a good choice. The rich moisture-soaked lipstick texture feels very comfortable all day. Mac Cosmetics All Races Eyeshadow, F19. A lovely bone-coloured eyeshadow that is great for an everyday look. It keeps the eyes looking bright and well-rested, and looks simple and understated with black mascara. Clinique Instant Lift for Brows, F17. Well groomed eyebrows are an essential accessory with nude looks — as they keep a definition to the face. The new Instant Lift for

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Brows includes a brow-filling pencil and a brow bone highlighter in the one tool — brightening your eyes, while also giving your brows the natural enhancement they need. Bobbi Brown Tinted Eye Brown, F30. I’ve long been a big fan of Bobbi Brown’s Eye Brightener — a little pot of loveliness that instantly transforms the eyes from dull and dishwatery to bright and beautiful. The new handy pen format means it’s easier than ever to apply on the go. Impossible not to love.

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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

IS there is any remedy for plantar fasciitis which affects the sole of my foot underneath my heel? The physiotherapist gave me some exercises but there is no improvement. I was wondering if there was anything I could rub onto it, or are there any special shoes I could wear? And is walking is bad for the condition? I am 63 years of age and I still need to do quite a bit of walking at work. A. Plantar fasciitis is a result of the fascia — a fibrous band of tissue connecting the toes and heel bone — becoming inflamed. Typically this becomes an issue where limited flexibility in the ankles is already present, which leads to a tightening of the calf muscles and causes gradual pain and inflammation in the fascia. Unfortunately, healing is also a slow process with this condition. While many sufferers have either flat feet or raised arches, it is effectively a repetitive strain type of injury. I usually recommend NatraFlex balm as a rub for the sole of the foot since it helps to dilate the blood vessels, which is essential with this type of injury. Cold treatment should be avoided since it has the opposite effect: blood vessel restriction. This will create stiffness and delay the healing process. If you can’t find NatraFlex in your local health store, then try online at www.health-store.co.uk. Masai Barefoot Technology (MBT) shoes are ideal for recovery from plantar fasciitis, along with most other tendon, joint, ligament and spine problems, since they encourage a style of walking which helps to improve the posture, reduce stress on joints and muscles, and activate muscles which are typically neglected. Available in most sports stores and many footwear shops, these shoes now come in a wide range of styles from sports, through to sandals and casual dress shoes. Keep up with the physiotherapy exercises, as they will certainly be helping — even on a more subtle level. As I mentioned earlier, this condition heals very gradually. Q. In a recent article you wrote that cranberry juice can help cure urinary tract infections. I have tried a popular brand but find it so sweet I cannot drink it, even through a straw. What brand do you recommend? I am on a third antibiotic to clear a UTI and would also like to know the name of a quality probiotic I could take to replace the beneficial bacteria in the gut. A. Commercial cranberry juices often include: glucose-fructose syrup and sugar. These ingredients can make your urinary

FEET FIRST: MBT shoes (inset) are ideal for recovery from plantar fasciitis. But healing is also a slow process with this condition Picture: Corbis tract infection (UTI) worse rather than better. So choose 100% cranberry juice (which is actually quite tart, rather than sweet) if you are wanting to use it for bladder health. I recommend Biona Pure Cranberry juice, which literally contains 100% pure organic cranberry juice and nothing else. At F8.99 for a 750ml bottle, it carries a higher price tag than popular brands, but it is well worth it. You can purchase Biona Pure Cranberry juice from The Organic Supermarket in Dublin (01-2781111), which have an online store at www.organicsupermarket.ie. Some find they need to dilute it a little with water since it has such a strong flavour. Given your ongoing stubborn UTI, I would also fight the infection with a D-Mannose supplement (based on mannose, the simple monosaccharide sugar in cranberries which is responsible for the prevention of bacterial growth and development). D-mannose works by binding to the bacteria so that it is flushed out with the urine rather than sticking to the bladder wall. It is water-soluble, so is absorbed and excreted very quickly — which is why this supplement works much more quickly than other natural remedies for UTIs. Waterfall D-mannose is available from

Megan puts the spotlight on: Health in frugal times AS THE global economy limps along, many of us are forced to tighten our belts — but frugality need not mean struggling or doing without. In fact, many people have found that this is the ideal time to adopt more than a few creative solutions from our parents and grandparents who view frugality as an important and highly valued life skill. Technology has led to hectic lifestyles for most, and with it a phenomenal rise in ‘convenience’ products for every possible requirement. Eating home-cooked, and even home-grown, meals around the family table in place of convenience foods eaten in front of the television or computer (often alone and at strange times of the day or night) is certainly better for our

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physical and emotional wellbeing. Spending an afternoon at a local playground or park rather than spending money on entertainment venues is good for the soul and free. And we are certainly in times where all too many folk are becoming what is termed as ‘nature-deficient’. I recall as a young child being quite amused as my grandmother went around her house last thing at night before bed switching absolutely everything off at the wall. Now I do the same — not only does it significantly reduce my energy usage (and

power bills), but I do sleep so much more soundly without that almost imperceptible hum of electricity. Although I do leave the fridge and telephone plugged in. A growing trend is ‘freeconomy’ where people find ways to swap and trade locally (check out www.freecycle.org). Friends are even hosting swap parties where everyone brings along things they no longer use or need and swap with others. People are learning traditional skills, and trading skills with others, just like communities of old. So whether you have just learned how to knit one, purl one, or you are swapping your fondue set for a pair of leg warmers — you are embracing the spirit of community, generosity, freedom, and co-operation. All essential for emotional, physical, and financial health.

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pharmacies or you can order it online from www.waterfall-d-mannose.com. This product can take some time to arrive if you order via the internet, but they do supply orders of two or more packs at a discounted rate (£33/F36.41 for 100g) — you will require more than one 50g pack. The site is worth visiting for information alone. In terms of probiotics, it is worth checking out BioGaia probiotic drops, a new product that has performed well in over 50 clinical studies. They need to be kept refrigerated, but are really effective and easy to take for young and old. Order online through www.biogaia.ie. The drops are sent express, and although they remain stable for up to three days in temperatures below 24°C, they should be put in the fridge (between 2-8°C) as soon as you receive them. Research on cranberries indicates that the very same properties that prevent bacteria from sticking to the bladder lining may also prevent bacteria from sticking in the mouth and therefore be useful in preventing tooth decay. Of course it needs to be 100% pure cranberry juice, since many brands use sugars or combine cranberry with grape or apple juice to sweeten it.

ONE TO WATCH Inspirations Selection from Classic Literature by Paulo Coelho, Penguin, F24.70 THE clear, hypnotic voice of Coelho rings out from his latest offering, Inspirations, an anthology of classic books that have inspired him. Using the four elements — earth, water, fire and air — as a structure, he dips his pen into an impressive range of literature, from Hans Christian Anderson Fairy Tales, to The Prince by Machiavelli, to the Desert Fathers and the Bhagavad Gita. Gone is the simple narrative of his best-selling The Pilgrimage and The Alchemist, but instead we discover the impressive depths of Coelho’s intellect, always searching to find the truth in our hearts. Irene Feighan

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Transformation by Motivation “I’m half the man I was after losing 13.5 stone!”

MEET Alan McNamara he’s half the man he used to be. In just nine months, he has gone from being morbidly obese to a respectable 15-stone through a dedicated, weight-loss programme. Alan, aged 29, from Mahon, said he barely noticed as his weight crept up over the years - he tipped the scales at a whopping 29.5 stone 12 months ago. The Mahon man had given up sport, and spent most of his spare time on his couch, lethargic and low. One afternoon, while attending his local credit union in Mahon, Alan noticed an advertisement for Motivation Weight Loss Clinics and decided to take down the number. He finally decided to make that all-important call after a shopping trip for clothes for a work party, during which he realised in horror that he had moved up yet another size. Through hard work, the support of family and friends and the help of the Motivation Weight Management Clinic, within nine months, he dropped an incredible 13.5 stone which has completely transformed his life. “I was very much into sports, but I got lazy and lethargic. I just started sitting at home, watching telly, and food became my comfort. “Even when I started working, I would just head home after work and hit the couch. I would eat from the chipper and go straight home and be sat in front of the telly on the couch; not really going out with my friends or anything. I felt quite low,” said Alan. Family and friends pleaded with Alan to tackle his weight. “My late dad was always on at me about losing weight. Some years back,

I did go to the doctor and, with his help, managed to lose six stone on my own,” he said. However, when Alan’s dad fell ill with motor neuron disease, he once again turned to food for comfort and his weight shot up higher than ever. His GP warned him that his life was under threat if he did not do something. “Looking back now, I still can’t believe how I looked. Friends send me photos and I can’t believe the size I was. You don’t see yourself, people see you, but you just don’t see it,” he said. “I had joined gyms once or twice before, but I never went, even though it was only down the road from me. I dreaded going on my own because of what people would think about my size.” Once Alan started on the strict Motivation programme he lost 1.4 stone in the first week and that spurred him on to continue. “It is tough to get into at the beginning but, once the weight comes off, it is all the motivation you need,” he said. “I am so much happier the way I am now. I go to the gym three or four times a week. I play soccer twice a week, which feels fantastic, as I had been out of sports for two years. I can wear sports jerseys again which is fantastic. I would recommend this programme to everyone. It could change your life.” -Evening Echo 20 February , 2010.

• Grand Parade • Ballincollig • Carrigaline chers n u o V Gift ilable Ava

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www.motivation.ie

Call 1800 22 44 88 today FRIDAY, MARCH 5, 2010

NOW AND THEN: Below left, Alan McNamara at his heaviest, when he weighed in at 291⁄2 stone and left, the new Alan,131⁄2 stone lighter.

he Late As seen on t Ireland AM Late Show &