Feelgood 07-01-2011

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Feelgood Friday, January 7, 2011

Superman syndrome

Expected to be a fat-burning machine, money magnet and terrific lover all at once, it’s no wonder men are feeling the pressure: 8, 9

IN SHAPE

Kathryn Thomas gears up for Operation Transformation: 4, 5

LOVE BITES

Foods to put you in the mood for sex: 11

TAKEAWAY LUNCH

Eight quiches put to the taste and quality test: 12

Picture: Getty Images

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2 News front Kate O’Reilly WHAT’S ON ■ WALK TO HEALTH: The Leeside Walkers meet every Tuesday and Friday at 10.30am at the Lee Fields’ car park on the Straight Road in Cork, before striking off into the Lee Fields. New walkers are always welcome and there is no fee.

The walk is led at an easy pace and afterwards there’s coffee and a chat in McCarthy’s Bar on the Model Farm Road. Contact Anne Donaldson, group leader, on 021-4871899 or e-mail Anne at adonaldson@iol.ie ■ BREASTFEEDING MEETING: Friends of Breastfeeding are hosting an open meeting in the Vienna Woods Hotel, Glanmire, Co Cork tomorrow at 1pm. All are welcome. Visit www.friendsofbreastfeeding.ie for more information.

■ DALKEY HEALTH FAIR: The seventh annual Dalkey Good Health Fair will be held in Dalkey Town Hall & Heritage Centre on Saturday and Sunday, January 15 and 16. Workshops include Pilates and yoga and there will be free blood pressure and cholesterol testing, etc. Doors open 11am to 5pm and admission is free. Contact Aoife on 086-2257531 ■ AWARE MEETING: The first weekly meeting of the Mallow Aware support group in 2011 will be held next Thursday in Le Cheile Family Resource Centre, Fair Street, at 8pm. This is an open group and all who live with depression or anxiety are welcome to attend. The Aware loCall Helpline (1890 303 302) offers a listening service for people who experience depression and concerned family and friends. Log on to www.aware.ie or email wecanhelp@aware.ie ■ EVEREST CHALLENGE: Ireland to Everest, 32 Steps for Cystic Fibrosis will see a team of climbers scale the highest points in each of the 32 counties and some other parts of the world, before tackling Everest. Members of the public can join the team at the various locations throughout Ireland and can participate in the easier climbs. The aim of this fundraising drive is to establish a National Double Lung Transplant Support Fund for Ireland. The next climb begins at 12 noon this Sunday at Mullaghmeen in Co Westmeath. For full details see www.IrelandtoEverest.com.

■ OPEN EVENING: Are you interested in a career in natural health? The College of Naturopathic Medicine (CNM) will hold an open evening next Tuesday at the Rochestown Park Hotel from 7-9pm.

To reserve a place call 01-2353094; www.naturopathy.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 12pm.

For further details call the foundation’s Cork office on 021-4505822. If you have questions about stroke or heart disease you can contact the helpline 1890 432787; www.irishheart.ie Items for inclusion in this column can be sent to koreilly8@gmail.com

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Many man have erectile dysfunction but are reluctant to talk about the problem. Arlene Harris says help is at hand

Ending the silence H ALF of the men in Ireland aged 40 and above have suffered with it at some point in their lives — so you would be forgiven for thinking that it’s the hottest topic in the pub. But most males are keeping this particular ailment to themselves.

Erectile dysfunction (ED) affects one out of every two middle-aged men, but the nature of the condition (the inability to initiate or maintain an erection) means that they are reluctant to talk about it. A new television advert addresses the problem and encourages men to open up to their partner and more importantly, their GP. Their reticence to discuss the issue is not only detrimental to psychological well-being, but it may also contribute to problems with long-term physical health. former Irish rugby union hooker Shane Byrne says it’s vital to deal with the issue.

“Many Irish men who experience erectile difficulties or ED do not realise how common it is and are too embarrassed to do anything about it,” says Bryne. “The good news is, there is help out there and that’s why I’d urge men to tackle the problem and speak to their partner and their GP, and get any problems sorted.”

Dr Justin Smyth specialises in men’s health and he says this common problem could be a sign of health issues somewhere else in the body.

WAITING GAME: Most men will wait at least a year before seeking help for ED.

“There are many different causes of ED but most men will wait at least a year before seeking help,” he says.

“Many men are reluctant to talk about the problem because they are embarrassed about the sexual nature of the complaint, but it is likely to have another root cause which can be dealt with by a doctor.”

Possible causes include: ■ Stress ■ Depression ■ Medication ■ Diabetes ■ High blood pressure ■ Excess weight

The Dublin GP says it is important to address the problem of ED as quickly as possible to rule out any serious conditions and embark on a course of action. “If you are suffering from ED, don’t ignore it as it isn’t likely to go away and a quick visit to the doctor will soon reveal what the problem is,” he advises.

“A medical check up followed by either a lifestyle change or a course of medication could sort it all out in no time.”

■ For more information on ED and how to broach the subject with your doctor visit www.manmatters.ie

HEALTH NOTES on volunteers. If you wish to volunteer contact the Irish Heart Foundation Fundraising Department on 01 6685001 (from 8.30am to 5pm). or email info@irishheart.ie.

NEW mum Laura Woods and Baz Ashmawy, right, teamed up to launch the Aviva Get Fit Action Plan, a national health campaign calling on men and women to take positive action to be healthier in 2011. The plan was developed in response to new research from Aviva health insurance that shows almost 25% of those who completed an online health check do not exercise at all.

The research also highlighted that nearly half (48%) of respondents are overweight.

52% of respondents in Limerick are overweight, with the same number in Louth, Wexford, Kildare and Mayo. They all trail Tipperary, however, with 59% overweight.

Dublin respondents are mid-table, with 22% not exercising at all and 46% overweight.

Aviva’s campaign challenges the nation to take their online health check and tackle their fitness goals, as well as arming them with the advice to be healthier in 2011. They can follow Laura and Baz’s progress at www.avivahealth.ie or on Facebook over the next six weeks.

More than half of Irish adults (57%) do not feel optimistic about the coming year according to a survey commissioned by QUINN-healthcare. Men (61%) and those in the 35-44 year old age bracket (66%) were the most likely to feel pessimistic about 2011.

And almost a quarter of Irish people (22%) are considering emigration in 2011.

The majority of Irish adults were also pessimistic about the prospects for the health www.irishexaminer.com www.irishexaminer.com

Did Santa leave any unwanted gifts under the Christmas tree? Age Action is asking us to turn unwanted festive gifts into funds to help some of our most needy older people.

“Instead of leaving them in a drawer, donate them to Age Action and let us sell them in our charity shops,” Age Action’s head of business development Daragh Matthews said.

Unwanted gifts can be brought to Age Action shops in Camden Street, Dublin, Dunlaoighre, and Monaghan.

service in Ireland next year. Three quarters (74%) of all adults said they did not believe that 2011 would bring about any improvements in the health service in Ireland.

The Irish Heart Foundation is urging everyone to get the new year off to a feelgood start by volunteering. The charity relies on public and corporate donations for more than 90% of its income and depends hugely

www.irishexaminer.com feelgood@examiner.ie

FRIDAY, JANUARY 7, 2011

Splitting tablets is potentially dangerous and could lead to people taking the wrong dose, researchers have warned.

Researchers writing in the Journal of Advanced Nursing found 31% of tablets that were split deviated from the recommended dose by at least 15% and sometimes more than 25%.The experts warned that “the tablet parts obtained are often not equal in size and a substantial amount of tablet can be lost during splitting”. The study involved splitting eight tablets by hand or using a tablet-splitting device, a knife or scissors.

The authors, from Ghent University in Belgium, called on pharmaceutical companies to produce a range of options to prevent tablet-splitting, including smaller or bigger dose tablets and liquid alternatives.

Editorial: 021 4802 292

Advertising: 021 4802 215

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In profile

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THE SHAPE I'M IN

Tony Kenny

Way we were H

E has had two hit records in the British and European charts, released 24 albums and performed at Boyzone’s Stephen Gately’s funeral.

This weekend Tony Kenny joins other veterans of the showband era for the last in a series of concerts that has been running successfully for 15 years.

Ireland’s Showbands — Do You Come Here Often plays tonight and tomorrow at the Helix, Dublin, in a grand finale celebration of the Irish showband and dance hall era.

“I’m absolutely looking forward to it,” says Tony.

“There’s a great market out there for nostalgia. So many people remember the showbands and what they were doing in that era.”

Tony appeared on Top Of The Pops in the early 1970s but left the pop scene to focus on theatre. He got the lead role in the first Irish production of Jesus Christ Superstar.

Career highlights include an invitation to perform at the White House for then President Bill Clinton on St Patrick’s Day, 1995, and singing the American National Anthem at the Buffalo Bills/Miami Dolphins game in 2001.

Brought up in Dublin’s Liberties, Tony spends four months a year in the US, but enjoyed Christmas 2010 at home in Portmarnock. Married to Joan, he’s dad to Victoria and Christopher. He admits to having the same New Year resolution every year: “Don’t eat as much, exercise a lot more and pay as much attention as possible to my music.”

What shape are you in?

Pretty good, though I’m probably about seven pounds overweight. I live in Portmarnock, right on the sea, and there are some great walks over the sand dunes. I go for four-mile walks about four times a week. I’m also a member of a local gym and go there a few times a week.

Do you have any health concerns?

I’m very lucky. There’s a history of high blood pressure in my family that has not visited me to date. My grandmother on my mum’s side had it. It’s something I have to watch.

What are your healthiest eating habits?

I love fresh vegetables — it’s not for health reasons, I just love them. I’m not a big fan of fruit but I do eat a little.

I’m about seven pounds overweight. I live in Portmarnock and there are some great walks over the sand dunes. I go for four-mile walks about four times a week

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When did you last cry?

I cry every day. Someone once said about me: ‘Tony cries at card tricks’. If I hear a sad story or sing a sad song, I would certainly well up.

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

What trait do you least like in others?

I don’t like people with a short fuse. If I’ve previously seen it in the person, so I know it’s there, it makes me uncomfortable to be around them.

Every Friday.

What trait do you least like in yourself?

In terms of work, I’m a stickler for making sure everything’s right. I sometimes go to extremes with that.

Do you pray?

All the time. I’m not overtly religious, but I believe there is something up there.

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The perfect gift

What would cheer up your day?

An unexpected visit from a friend or member of my family.

Helen O’Callaghan

What’s your guiltiest pleasure?

I’m a martyr for Indian food. I’d have it once a week, maybe more.

What would keep you awake at night?

Luckily, I’m a great sleeper. I go to bed and in five minutes I’m gone. I also like to take a nap for 20 minutes in the afternoon.

How do you relax?

I get a great kick out of music even though it’s my work as well. There’s music going in my house all the time, whether classical, trad or swing. It’s my big way of relaxing.

‘Remember When’ is a wonderful snapshot of times past, mostly of ordinary people doing ordinary things - frozen forever in time by Irish Examiner photographers.

Who would you invite to your dream dinner party?

Brendan and Eileen Grace, who have been friends for years and are fantastic company, and also Ronan and Woody Collins — they’d certainly be on my party guest list.

This magnificent hard-back book is now available to buy from: • The Irish Examiner, City Quarter, Lapps Quay, Cork Tel: 021 4802393 Email: counter@examiner.ie • Online at: www.irishexaminer.com • Leading bookstores nationwide

What would you change about your appearance?

I still have all my hair so I can’t complain about that, but I’d like to be seven pounds lighter.

What’s your favourite smell?

I don’t have a very keen sense of smell. Unless it’s very strong, I don’t get it. My favourite would probably be a perfume worn by my wife.

SHUT EYE: Tony Kenny drops off to sleep easily and takes a daily nap.

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A DIFFERENT VIEW sINcE 1841

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Taking off on a new adventure

Kathryn Thomas will be on call for contestants in RTÉ’s Operation Transformation as they battle to get into shape. She talks to Arlene Harris about her hopes for the series

Suffering from weight-related problems, not liking your body and hiding yourself in baggy clothes must be a very unhappy place to be and everyone who put pen to paper to apply for a place on the show was so courageous and deserves to be helped every step of the way

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HE’S brought us to the ends of the earth and back and now she’s taken on the arduous task of trying to get us into shape.

Kathryn Thomas — the nation’s favourite travel guide — is presenting the new series of RTE’s Operation Transformation (OT) and hopes to keep up with the contestants as well as helping them stay on the straight and narrow.

“I’m in quite good shape and keep myself fairly fit, but like most of the population I have to keep an eye on my weight,” admits the Carlow woman. “I have an athletic frame, but am not naturally slim, so it takes a lot of will power to stay away from the chocolate biscuits or refuse that extra glass of wine.

“I can appreciate how hard the next few weeks will be for our five leaders (the main OT participants) and everyone else who will be keeping up at home and online — so I will be leading by example.”

The 31-year-old plans to be there for the contestants to help them to reach their goal as she believes they deserve all the encouragement they can get.

“Although I am only presenting the show, I hope to be a mentor to the leaders,” she says.

“This will not be an easy ride for them and they have all shown immense bravery by revealing themselves both physically and emotionally to the nation.

“Suffering from weight-related problems, not liking your body and hiding yourself in baggy clothes must be a very unhappy place to be. Everyone who put pen to paper to apply for a place on the show was so courageous and deserves to be helped every step of the way.

“I will do everything I can to help the leaders stay on the wagon — they all have my number and can contact me whenever they are having a weak moment.”

Kathryn is no stranger to weak moments and has learned to curb her sweet tooth by stocking up on healthy alternatives.

“Like most women I love chocolate, but instead of telling myself that I am never allowed to eat anything sweet, I have devised a plan where I eat really healthily for five days of the week, then have a break at weekends,” she says. “I adore berries of all shapes and sizes and have discovered a place where I can get them delivered fresh to my door for the same price as the supermarket version. I order them online (fruitfellas.ie) then I have no choice but to eat them.”

After a healthy breakfast of berries with natural yoghurt, the presenter tries to stay away from carbohydrate lunches and eats lots of salads instead.

“I’m often on the go with work and there is nothing more tempting than the delicious deli sandwiches, oozing with mayonnaise and laden with fillings, but I force myself to head

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programme, which will be followed up on Radio 1 by John Murray.

“I felt very privileged to be offered the job on OT, but was very mindful of the man who had made it what it is today,” she says.

“I thought long and hard about it, and even sought advice from Gerry’s brother, Mick, before making the decision: I wanted to make sure that everyone was okay with it.

“After that everything has been easy because Gerry did such a good job of making it a success and it really is a well-oiled

machine. I will take up the reins but will also be bringing my own style of presenting.”

While she is looking after her hopeful transformers, does she have any goals of her own? “2010 was not a good year for us as a country — I have friends and family members who have been affected by unemployment, and while I am blessed to have a good job I will be thanking my lucky stars for what I have, keeping focused for the future and trying to keep as healthy as possible.”

Operation Transformation leaders

HELPING HANDS: L-r, Jayne Glavin, Emily Piggott, Ronan Scully, Rachel Walker and Sinead Heffernan.

Rachel Walker, 36, has just recovered from cervical cancer. The stay-at-homemum lives in Dublin with her husband Karl and three children. She is 5ft 4 inches and weighs 13 stone. Her target weight is 10 stone.

Sinead Heffernan has four sons and five bakeries. The 37-year-old lives in Meath with her husband Stephen and their children. She is 5ft 6 inches and weighs 16 stone. Her target is 12 stone.

Jayne Glavin from Kildare is a student in NUIM. At 5ft 7inches, her weight is 15 st 13 lbs (target 10 stone). She has two

children and lives with partner Shane.

Emily Piggott from Kerry lives in Cork where she is a student at UCC. Every weekend she heads home to her parents in Killarney. The 21-year-old is 5ft 5 inches and weighs 19 stone.

Ronan Scully, 43, lives in Galway and is a regional manager for GOAL. At 5ft 8 inches, he hopes to lose four of his 16 stone. His wife Jacqui and their two adopted daughters are the motivation.

■ Operation Transformation is on Wednesdays at 8pm on RTE One

Operation Transformation health experts Good health is vital to our longevity and fitness expert Karl Henry has devised a new exercise regime which promises to get the nation on its toes.

“We are facing an obesity epidemic, so it is vital that everyone takes an honest look at themselves. Anyone with a waist bigger than 40 inches could be heading for trouble and is at high risk of cardiac problems and cancer.

“I will be working with a new exercise technique this year which involves peripheral heart rate training. This is where the heart works more efficiently to achieve better results in less time. It is really easy to follow and can be used by anyone from 15 to 75.”

for the salad bar instead. It’s tough, but once I have ordered it’s always lovely.

“Then when I’m at home, I make huge bowls of delicious salads for lunch, and either meat or fish with vegetables for dinner. That keeps me going during the week, then at weekends I will let go — out with friends, a Chinese takeaway or a few glasses of wine — you have to have some fun time.”

Kathryn’s dietary schedule also applies to her fitness regime.

“I have to keep myself fairly active because I can’t afford to put on a few pounds anymore,” she admits. “In your 30s it’s much harder to shift the weight than it is in your 20s, so I try to do as much exercise as I can without it taking over my life.”

Early morning power walks and resistance training sessions in the evening are responsible for keeping Kathryn’s beach-body in shape. And access to a personal trainer has made slacking off very difficult.

“I had to get fit to undertake the Kilimanjaro climb last year so I started going to the gym twice a week where Paul Byrne helped me to prepare for the challenge. Since then, I

STAYING FIT: Kathryn Thomas leads from the front in esnuring contestants don’t stray in Operation Transformation. have kept up the schedule, which involves two gruelling hourly sessions each week. This has helped strengthen my legs and muscles in general and after each work-out, I really feel the effort — I can hardly move for the first 20 minutes.

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“Having a trainer, or booking an exercise class, really helps to keep me in line. Because I have signed up for something, I can’t just bunk off if I don’t feel like it — their time is just as important as mine, so I need to have a really good excuse not to go and this helps me to stay on track.”

The seasoned presenter believes that programmes like OT are just what we all need to help us get into shape and change our lives for the better.

“The combination of bad weather and frozen pipes has meant we were housebound for a longer Christmas period than usual,” she says. “And that meant a lot more time eating mince pies and chocolates.

“I, for one, am totally over the indulgence and am ready to start the new year with a healthy lifestyle-changing challenge and I think most of the country will be with me on this one.”

Without the presence of the late Gerry Ryan, the new series of OT will be a poignant reminder of the importance of staying fit and healthy, but Kathryn Thomas hopes to put her own mark on the

TOP TIPS: From left to right, the Operation Transformation experts, Karl Henry, Dr Eva Orsmond and Dr Eddie Murphy.

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Weight loss expert Dr Eva Orsmonde says changing your eating habits and developing an exercise regime will ensure you stay healthier for longer.

“Obesity is becoming a worrying problem, especially amongst children, so it is up to parents to make the change so their children have the

Also featuring in the series is Dr Eddie Murphy, HSE clinical psychologist, who offers emotional support and helps contestants stay on track.

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chance of a healthy future. The smoking ban in Ireland was a really radical change, so if we can do that, we can make this work too.

“Planning is very important and the place to start is the shopping basket.

Write a list of what you want and stick with it — then when the craving starts, there won’t be anything there to satisfy it, so you will have to go for a healthier option. “ But it’s also important not to deny yourself everything or you will never stick to your new diet, cutting down or allowing occasional treats is much more reasonable. “Once you have bought your shopping, preparation is also essential. Make soups and sauces and have supplies of vegetables in the freezer so there is always something healthy to eat. Also, it is a good idea to get the whole family involved.”

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Mind works

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Take five steps to a brighter, stress-free new year, says Colette Sheridan

Banish those blues A

NEW year means a fresh start.

Dealing with the January blues, exacerbated by Christmas debt, overindulgence and changeable weather, involves being pro-active and trying to stay positive. With the right attitude and habits, you can beat this most depressing month of the year.

EXERCISE Personal trainer, Darren O’Leary, says that people can gain anything from seven pounds to one stone over the Christmas period.

“Over consumption of sugary food like chocolate and cakes, along with potatoes and alcohol will pack a gut on almost anybody,” he says.

Being back at work is no excuse for not taking exercise. “There are 168 hours in the week. Find four 30-minute blocks every week when you can exercise. Resistance training (using weights) is the best option as it helps to build muscle. The more muscle you have, the more calories you can burn.”

You can ease your way into improving your physical well-being by, if possible, walking to work. If that is not an option, always use the stairs instead of lifts.

The holiday season often makes people tired and sluggish and lacking in energy. “To deal with this, supplement your diet with Omega 3 fish oil — preferably in liquid form.” As well as reducing the risk of heart disease and cancer, “it helps to burn body fat even if you’re not exercising.”

Why not: Introduce a walking club at work and take lunch-time walks.

BILLS The cost of Christmas is driving more than half of us into debt, according to a survey carried out on behalf of the Irish League of Credit Unions.

It’s crucially important that low and middle-paid workers and those on social welfare take into account the reductions in their pay packets and reflect this in their financial planning for 2011, says spokesman for MABS (Money and Budget Service), Michael Culloty.

Culloty advises people to look at their income and their outgoings and to see what cutbacks can be made.

It’s important to shop around for things like health insurance and your telephone service provider.

Culloty says that people in trouble with their mortgages should arrange to meet their mortgage provider. He says that if someone is paying high rent, they should consider moving to a cheaper apartment.

Why not: Pick up the phone for help in dealing your finances. MABS can be contacted at 1890 283438.

DECLUTTERING A great way to start the New Year is to declutter your home. As Albert Einstein said: “Out of clutter, find simplicity...”

Decluttering a whole house may seem overwhelming. But the trick is to start on a small area. As self-improvement writer, Penny Scott, says: “Start with decluttering for 15 minutes a day. It’s short enough that we can all fit it into our busy schedules. If you do

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Start with decluttering for 15 minutes a day. It’s short enough that we can all fit it into our busy schedules. If you do this one thing, it becomes a good habit

this one thing, it becomes a good habit.”

Scott advises people to declutter storage space first. “Once you get control of drawers, cabinets and closets, it will be so much easier to find a home for everything.”

To declutter successfully, you need to be ruthless, deciding on what has to go.

Why not: Designate space for items you want to sell, donate to charity, recycle or bin.

MIND SET Coaching psychologist, Sophie Rowan, says the third Monday of January is “anecdotally the most depressing day of the year.” This year, it falls on January 17. The low mood can be caused by seasonal affective disorder (SAD) which affects one in 15 people in Ireland who react badly to the absence of natural daylight while going to and coming from work.

“In January, people take stock of their lives and often feel they’re not living the life they want to lead. I look at the dialogue people have with themselves about their situation. A bit like NLP (Neuro Linguistic Programming), I talk about using a strength based vocabulary.”

Rowan says that dissatisfaction with work is an issue that often arises in January. “I ask people to use a strength-based approach in how they view their work. It’s not always possible to find another job, but it’s always possible to make a job better and to focus on the positive. For example, you could acknowledge that you’re good at helping the interns, or that you made a great friend at work.”

Why not: Count your blessings at the end of each day by reflecting on at least five things you’re grateful for.

MOOD FOOD Too much alcohol, carbohydrates and sugar during Christmas makes people feel sluggish, says nutritionist Robyn Smith. “What the body needs after the excesses of the festive season is mood boosting food. Serotonin lifts the mood. Certain foods actually contain some serotonin. These include avocado, large mature bananas, fresh pineapple or pineapple

FRIDAY, JANUARY 7, 2011

canned in its own juice, plums, tomato and cocoa.”

Rowan also praises herbal teas. “Mint flavoured tea is very uplifting. Ginger and melissa (or lemon balm) are mood enhancers and they will keep the bugs at bay.”

Why not: Have a healthy breakfast, such as porridge and berries, or a free range egg with parsley and wholemeal, rye or spelt bread.

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Psychology Tell-tale signs include glaring eye contact, sneering, hostility and being demanding

Bully-boy tactics

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A UNIQUE GIFT A PERSONALISED IRISH EXAMINER FRONT PAGE

Tony Humphreys

W

HAT I find when examining the literature on bullying are lists of ‘signs to look out for’ in children and teenagers who are being bullied. These signs are important indicators for those at the receiving end of bullying. However, what I don’t come across are lists of ‘signs to look out for’ to identify those young people, and, indeed, older people, who engage in the multiple ways one can bully others.

Surely, the sooner these signs are spotted by parents, teachers and workplace managers, the more likely it is to ‘nip in the bud’ the bullying behaviour.

In identifying bullying behaviour, here are some of the signs to watch for: ■ Glaring eye contact ■ Intimidating gait ■ Smart-alec remarks ■ Sneering ■ Under-breath mutterings ■ Lack of cooperation ■ Hostile presence ■ Glowering presence ■ Swaggering ■ Always in a group ■ Loud guffaws of laughter ■ Loitering with a group ■ Taking things by force ■ Over-bearing ■ Demanding ■ Show-off, bragging, macho behaviour ■ Hates school When those in charge miss out on these signs, or turn a blind eye when they do spot them, is it their inaction, arising from a fear of their own bullying behaviour being identified, or the opposite — defensive passivity that protects them from putting their heads above the parapet? Whatever the situation or source of their denial, there need to be other adults in the home or school or workplace who are in a mature and solid place to name, understand, be compassionate and take firm action in resolving the bullying. When there are not, there are great dangers.

Too often, a deeper question is not being asked: why does this person inhabit a dark place where he does not affirm, celebrate and enjoy the individuality of a peer? What is in the individual’s story — and the answer always lies therein — that he holds little significance for self and has found a way to get substitute recognition by being the ‘bully’, the ‘cynic’, the ‘tormentor’, the ‘tough one’.

Being seen, and having a sense of real belonging, is essential to our progress toward maturity. When a child is not cherished, he unconsciously finds an alternative way of belonging, and when this is of a bullying nature, woe betide the parent, peer or teacher who crosses his or her path.

Dr Brendan Byrne, a Dublin-based guidance counsellor, researcher and author, has contributed much to the debate on bullying. He says the best definition of bullying is ‘the breaking down of the person’. What is missing in this definition is that if you systematically set out to ‘break somebody down’, it is because you are an ‘emotional wreck’ within.

Bullying is a relationship issue and all relationships are cou-

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No child comes out of the womb wanting to bully, harass, intimidate or violently threaten. When these behaviours do emerge, they need to be speedily identified and resolved ple relationships. In any bullying situation, the perpetrators need the most help, and those at the receiving end deserve to have their person and dignity affirmed, championed and upheld, whatever the cost.

While my heart goes out to the deep, inner turmoil that lies within the individual who bullies, my head is very clear that ‘two wrongs do not make a right’, and, until the young person begins to get the help required to resolve his inner pain, then definite and clear boundaries around safeguarding the dignity of those he or she encounters will be monitored and maintained. This needs to be done in a way that is non-threatening (otherwise it becomes bullying), unconditionally loving, and with a compassionate understanding for his or her sad plight.

No child comes out of the womb wanting to bully, harass, intimidate or violently threaten. When these behaviours do emerge, they need to be speedily identified, and, critically, the lack of loving that has been inevitably present needs to be resolved.

Often it is the parents and, sometimes, teachers who require the greater help. As healthcare professionals, we need to do whatever it takes to help those who are bullied, those who bully, and those adults whose own inner issues resulted in the present, often chaotic situation. There is no room for blame here — that is bullying — but there is room for a return to loving relationships for all concerned.

Dr Tony Humphreys is a clinical psychologist, author and international speaker. His recent book with co-author Helen Ruddle, Relationship, Relationship, Relationship: The Heart of a Mature Society is relevant to today’s topic.

FRIDAY, JANUARY 7, 2011

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Mary Byrne wowed X-Factor audiences with her version of It’s a Man’s World. If only, writes Pól Ó Conghaile. In truth, fathers, husbands and earners are mostly exhausted

It’s tough being all man

I

RISH men seem to have many reasons to be happy. We are well-educated, have a spectacular choice of lifestyles and consumer goods, are closer to our children, are well-travelled and we live in an outward-looking, hyper-connected, modern nation. So why are we more likely to commit suicide, and suffer alcoholism, than Irish women? Why do we live shorter lives? I know dozens of men who are burning the candle at both ends, juggling work, fatherhood, relationships, health and friends. With the recession, jobs have become insecure.

Most of us are in negative equity, with interest rate rises on the horizon. Our bodies are in mutiny, expanding, shedding hair, punishing us for staying up after 11pm.

The idea is that Irish men should be solid earners, hands-on dads, active citizens and involved friends. The reality is that we are confused, over-stretched, exhausted and fed up.

Superman is being killed by the combined kryptonite of debt, baby powder, stressful work and high expectations.

Are we whingers, or is the fact that men can’t articulate their anxieties without being told to buck up, soldier on and well, be a man ... part of the problem?

Consider the conflicting messages. Society still wants us to be masculine. But not, like, too masculine. We must be emotionally tuned-in, but also stoical and unflinching. We should be physical and vigorous, as well as gentle and caring. We must be strong, silent types, but also sensitive communicators. We must hunt and gather for our families, yet be hands-on at home, too. We should be expert baby-whisperers and masseurs, but equally capable of unblocking drains.

Is it any wonder we’re stressed out? Some years ago, Tim Cantopher, of the Priory Clinic, in Surrey, came up with a name for the condition, Atlas syndrome, which afflicts those who “try to do too much for too many people for too long.” Anyone who considers the end of the working day as a half-time whistle will know what he means — and why the Greek titan eventually collapsed under the weight.

Of course, the last thing I feel like is a Greek god. And it goes without saying that Atlas syndrome affects women, too. But the point is that these competing expectations are new to men, just as our culture has started fishing about for an understanding of men’s role in the 21st century.

I’m a father of two young children (aged four and nine months). As a freelance writer, my hours are flexible, which is great when it comes to significant dates like ballet shows or first days at school, but not so great when work spills over into the wee hours. I aim to exercise a couple of times a week, and largely succeed in keeping weekends free for family.

I can’t fit everything in, but I try, and hope that the kids will grow up without seeing the strings that hold it all together.

When it’s good, it’s very good. But when it’s bad, it’s horrid. All it takes is for someone to get sick, for extreme weather to hem us in, or for the household to need a big outlay (why do motor and home insurance bills always arrive in the middle of Christmas?) for things to go nuts.

At these times, trying to be a dad, a hus-

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We must be emotionally tuned-in, but also stoical and unflinching. We should be physical and vigorous as well as gentle and caring. We must hunt and gather for our families, yet be hands-on at home, too. We should be expert baby-whisperers and masseurs, but equally capable of unblocking drains

MR FIX IT: Pól Ó Conghaile gets up close and personal with his car engine — one of the many areas he is expected to be an expert in.

Picture: Nick Bradshaw

band, a writer and a bread-winner sucks the life out of me. Parenting has become more complex for both men and women, and men are not alone in feeling the effects of this economic meltdown. But the difference is that while expectations of men’s roles have changed, expectations of how we should cope have not. Society coaxes us to emote, but brands us failures if we admit fatigue or have feelings we don’t understand.

In his book, The Myth of Male Power, Dr

Warren Farrell says that male and female roles, “functional for the species for millions of years,” became dysfunctional in an evolutionary instant. For millennia, men did the heavy lifting. They died in wars and they paid for dinner. Then, suddenly, they were asked (and wanted) to be both providers and full-time fathers, both strong characters and gentle souls.

Are we living through a male crisis? Certainly, the alpha male has transformed from a

societal norm into a widely-lampooned, macho male. Connectivity, openness and flexibility are key virtues now. And they seem better suited to women, who network and multi-task intuitively.

Females outnumber males by 57% to 43% in Ireland’s seven universities, according to the Higher Education Authority. They also outperform males in most Leaving Certificate subjects. Seventy five percent of the people planning to use the services of MircoSort, a

Ten guy things to enjoy...

1. Get your boots on: The old-school way to clear your head. Whether it’s a forest, mountain or beach, there’s just something about fresh air and freedom that lifts the mood.

2. Make something: Think of the thrill in making a sled, a go-kart or even a castle from an old cardboard box.

3. Grooveshark.com: This free music-streaming service will rekindle your love of music. Plug the laptop into the kitchen stereo and off you go.

4. Go for a pint: A tonic since Noah was a boy, it remains the touchstone for male-on-male bonding.

7. Take a class: There are more men’s classes in cookery, pilates, survival skills than ever before. Get out of your comfort zone.

5. Get fit: Once you motivate yourself to get off the couch, a good work-out is the mental equivalent of a sauna or hot shower. You’ll feel better. Trust us.

8. Light a fire: In the fireplace, or better still, the garden. Think of the awed look on your kids’ faces. You know you want to.

6. Date night: Scheduling regular date nights with your partner may sound crummy and contrived, but make the effort to stir things up, and they can be surprisingly sexy.

9. On the ropes: Xtreme Adventure is a new aerial trekking course in Courtown, Co. Wexford. 200m zip-line — enough said.

10. Rekindle your bro-mance: Take a test drive or shoot some golf together.

pre-conception, sperm-sorting technique designed to increase the likelihood of conceiving a child of a particular gender, want girls.

In a recent article in The Times, William Leith noted that women are better at investing money (in the recent crash female-run hedge funds dipped by 9.6%; male-run funds by 19%). Male attributes like strength, silence, aggression and the propensity to take risks “look increasingly like arrogance, touchiness, criminality and greed,” he said.

“Think about it: for the whole of human history, people have wanted sons ...

And now, that’s all gone.”

Any notion that men are no longer the dominant sex will rightly be ridiculed by women earning less than their male equals, objectified in impromptu PricewaterhouseCoopers beauty pageants, or pregnant and facing childbirth. Wealth and power remain in male hands.

But behind the huffing and puffing of Farrell and Leith are some salient points. Stay-at-home dads grab lots of media attention, but they remain a minority.

FRIDAY, JANUARY 7, 2011

Men are still largely expected (and expect themselves) to bring home the bacon. And that expectation is so ingrained in our culture that many men who lose their jobs, or who suffer poorly understood conditions like chronic pain, feel emasculated. If they can’t earn money or lift the shopping, they don’t feel like real men.

At their most extreme, the pressures men deal with can lead to mental health issues, and may even be a contributing factor to suicide. In Ireland, where up to 80% of suicides are carried out by men, 527 people died by their own hand in 2009, as compared with 424 in 2008, according to the National Office for Suicide Prevention. Recession is a major factor in the increase.

The death last year of Gerry Ryan evokes similar pressures. Here was a man, in his early 50s, who was stressed at work, under huge personal pressure and facing financial difficulties (Ryan’s inquest heard of the broadcaster turning grey at aggressive text messages). Yet, as men are supposed to do, he put a brave face on things, pushed on through and literally ate, drank and drugged himself to death.

“We all encounter stress in our daily lives, particularly nowadays with the economic situation,” says Brian Howard, of the Mental Health Association of Ireland.

“The vast majority of people can cope with stress by taking some sort of corrective actions — knowing when and how to relax, engaging in sporting activities, and so on.

But where people don’t learn the skills to cope, it can lead on to mental ill health, and serious difficulties at that end.”

Howard is making a general point and not talking about men in particular but you can see the progression. Most men can control their stress. But how many are irritable? How many might pull through a busy day’s work, but snap at the baby who tugs at the fireguard? How many stress factors and conflicting expectations does it take to put someone over the edge? Yes, women face many of the same pressures. And men still hold most of the senior positions in society. That’s why this is such a vexed topic. Even writing about it, I feel like apologising, like men should just be thankful for their lot and get on with it.

But what happens when we just get on with things? A 2009 survey by the Everyman Male Cancer Campaign found nearly twice as many men as women had not visited their GP in the past year. Think of former West Ham and Celtic footballer, John Hartson, who left it so long before visiting hospital that his testicular cancer had spread, necessitating emergency brain surgery.

One reason for this reluctance is that men are primed to put up with things, to ignore pain until it becomes so threatening that action is unavoidable. By then, it may already be too late.

Nor are men as social as women. We have an instinctive capacity for aloneness, be it monkish tinkering in the shed or hiding behind a pint and the paper. Even when men do go out, it’s usually with old school friends, a crew they are comfortable with and have known for decades. Women reach out and stay engaged — a key

attribute, as it’s widely accepted that social interaction helps mental health.

Where does all of this leave us?

In most cases, a harmless heap on the couch. But it’s also true that the life expectancy of an Irish man is 76.8 years — almost five years shorter than the 81.6 years expected of Irish women. In any other con-

text, this would be seen as an indicator of a vulnerable group — but because men still dominate power and wealth, it goes without comment.

Yes, we can get on with things. Yes, we can cope. But this idea of a bloke who can have it all, and give it all, has to go. New Man is a mirage.

Support groups lend males a helping hand Men’s Sheds: Based on an Australian model, Men’s Sheds works with men in community settings in Ireland. The voluntary group literally revolves around an updated version of the backyard shed, where men can convene to work on projects and share time together. See menssheds.ie.

MALE’s (Ireland): Founded in 2004 to help men reawaken to their own masculinity and spirituality, based on the thinking of Fr Richard Rohr’s vision. He maintains that our current social issues won’t change “until the ordinary male matures spiritually”. See malesireland.com.

Men’s Development Project: Based in Waterford, it promotes men’s health, pro-

vides counselling and support and researches men’s issues, as well as maintaining men’s development through a national network. See mens-network.net.

Men’s Action Network: MAN came into being in 1994 through the efforts of a group of local men seeking to provide a safe space for men to find support with the crises and life issues they were experiencing. Based in Derry. See man-ni.org.

AnamAire: A non-profit partnership of individuals, psychotherapists, counsellors, trainers and group facilitators who serve local communities in the west through low-cost personal development and emotional support services. See AnamAire.org.

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10 Medical matters

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BE GENTLE: Time and patience are key to overcoming depression.

I AM on treatment for depression and am very frustrated at how slow my recovery is. I would like to know about trans-cranial magnetic stimulation. Is this a form of ECT, and does it cure depression?

Dr Niamh Houston

FAMILY

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

A. I can understand your frustration, depression affects people in many different ways. It is associated with feelings of sadness, despair, helplessness, hopelessness and lack of interest in life. People with severe depression may be unable to eat, sleep or take part in social activities.

Unlike some other illnesses, recovery from depression can be unpredictable. You are making progress one day, only to feel like you have taken two steps back the next. But you must be gentle with yourself at this time. If you’re struggling with depression, it is part of the illness to be self-critical and perhaps place unnecessary pressure on yourself to “get better”. Time, patience and belief that you are recovering are key to overcoming depression.

Transcranial magnetic stimulation (TMS) is still quite a new treatment. It works best for patients with moderate depression who don’t tolerate antidepressant medication. Experience to date with TMS makes it clear that some but not all patients respond to the treatment. It works by using magnetic fields to stimulate nerve cells in the brain. A large electromagnetic coil is placed against your scalp near your forehead. Magnetic pulses create painless electric currents which stimulate nerve cells in the region of your brain involved in mood control and depression.

How TMS may help relieve depression is not completely understood. It’s thought that stimulating the brain changes how the brain works, leading to improved mood. Unlike ECT, it is non-invasive, and doesn’t require the use of an anaesthetic or induce seizures.

Little preparation is needed, and it is usually done on an outpatient basis. It is usually carried out daily, five times a week for four to six weeks. The treatment itself lasts about 40 minutes and you are able to return to normal activities afterwards.

TCM is unlikely to work if you’ve received ECT and weren’t helped by it. It also may be less likely to work if your illness causes detachment from reality or psychosis, or your depression has lasted for four or more years. Like any procedure there is a risk of side-effects, but these are minor and short-term — they typically improve after

Picture: Getty Images

the first week or two of treatment. Common side effects include headache, tingling, spasms or twitching of facial muscles, lightheadedness or scalp discomfort at the site of stimulation. More serious side effects are rare, they can include seizures, or mania (especially in people with bipolar disorder).

It is not yet known if TMS can be used to treat depression for the long term, or whether you can have periodic maintenance treatments to prevent depression symptoms from returning.

A decision to undertake any new treatment should be made on the basis of a discussion between an experienced specialist and an informed patient — with a full understanding of the potential benefits and risks involved.

Q. I am in my early 40s and am in good health. When should I start going to my doctor for regular check-ups, and are there certain tests recommended for women of my age?

A. As well as treating you when sick, your doctor can follow a programme designed to help you stay healthy. Preventive care can include the following; screening tests as well as regular measurements of weight, cholesterol levels and blood pressure. Your doctor can advise you about healthy lifestyle choices such as a well-balanced diet, regular exercise, avoiding smoking/alcohol, as well as stress management.

There are different tests for different stages in life. Which ones you need depends on

your age, your sex, your family history or whether you have risk factors for certain diseases.

From the age of 21, women should have a cervical smear every three years. After 40, you should have your weight, blood pressure and cholesterol checked regularly. When women reach 50, they should have a mammogram every two years to screen for breast cancer. Women who have risk factors for breast cancer, such as a family history, may need to have mammograms more often or start having them sooner.

From the age of 50 everyone should be screened for colorectal cancer. Colonoscopy is one method your doctor can use to test for this. Symptoms of colorectal cancer can include blood in the stool, narrower stools than usual, change in bowel habit or general abdominal discomfort. While the risk increases with age, you are also more likely to get colorectal cancer if you have: polyps (growths inside the colon that may become cancerous), a diet high in fat, a family history of colon cancer or a personal history of inflammatory bowel disease.

Anyone can develop osteoporosis, but it is more common in post-menopausal women.

As many as half of all women and a quarter of all men over 50 will break a bone due to osteoporosis. A bone density scan will detect if you are at risk of this.

Do not be alarmed if your doctor orders these tests for you, it does not mean he or she thinks you have cancer or a specific illness. These are routine tests that everyone should have.

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

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Catherine Shanahan MUM’S WORLD Feelgood

E live near a lovely park where mood swings pollute the atmosphere and toxic teens compete at graffiti with images their mothers would wilt at.

We regularly arrive slide-side to a fresh coat of spray paint and the kind of biology lesson no child should witness. For those whose artistic bent does not extend to human anatomy, there’s the option of arson.

Any fool can fan a flame in a playground and setting fire to a sitting duck is as academic as it gets for the mindless.

Last week they broke an unbreakable swing. Made of fire-proof material, stubbornly robust and easily wiped clean of graffiti, it seemed invincible. My daughter loved its familiarity and its entertainment value. I enjoyed its inexpensive outdoorsy nature. “Higher”, she would cry in delight as she swang towards the heavens. It was one of those swings where a child has no fear of falling; strapped, booted and quilted for comfort, it was the perfect piece of playground equipment for anyone under three.

Where once there were two, there is now one. Two was already too few for a park bound on one side by a naionra and on the other, by a primary school. Children clamoured to climb aboard and the slightly more

sensible queued. A slide is all very well, but a swing has more possibilities. It can unravel at speed if the chain is tightly twisted, it can be sat upon, stood upon or jumped from. It also promotes competition. For a flavour of playground rivalry, sit two children on neighbouring swings and learn, early on, if your child has the killer instinct.

My daughter watched in distress as the park superintendent unscrewed the wounded seat from the crossbar. “Why is the man taking my swing?” she cried. The bars were hacked apart, a task that took time and effort. The superintendent shook his head in disgust. He was plagued by repairs, he said.

He had written more incident reports about our park than any pilot had ever written about an aircraft. And yet, city officials would not agree to fence it off.

“Cost too much,” the official said with the logic we associate with local authorities.

The city could not afford to preserve a park for its kids, but spared no expense on petrol and premium payments for the park attendant.

The swing went off in a van with the man. My daughter wept. I did my best to console her. “That’s life,” I said wiping away her tears. “What you lose on the swings, you win on the roundabouts.”

FRIDAY, JANUARY 7, 2011

We regularly arrive slide-side to a fresh coat of spray paint and the kind of biology lesson no child should witness.

For those whose artistic bent does not extend to human anatomy, there’s the option of arson.

Setting fire to a sitting duck is as academic as it gets for the mindless

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Perking up

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Ravishing food I

F YOUR sex drive and libido have taken a dive recently, it’s time to look at your lifestyle and diet. Poor eating habits, stress and hormone imbalances are just a few of the factors that can affect our sexual health. In addition, fluctuations in brain chemicals, like serotonin and dopamine, can directly affect our levels of desire, stimulation and arousal.

But it’s not pills you need to re-ignite that spark, it’s good nutrition. So add some of these foods and nutrients to your diet and get in the mood to make the most of your time between the sheets…

LIBIDO NUTRIENTS

Chocolate: Not only a very sensual food, chocolate also contains phenylalanine, an amino acid that affects arousal and enhances mood.

Stick to a couple of squares of dark chocolate, or raw cacao, for maximum health benefits.

Chilli: Spicy foods get the heart pumping.

Chillies contain capsaicin, which can enhance the production of endorphins, giving us a natural lift as well as supporting circulation.

Feelgood

Want to perk up your sex life? Then load your plate with libido-boosting ingredients.

Christine Bailey suggests ways to eat your way to better sex

Ginger: This is one of the oldest known aphrodisiacs, shown to help thin the blood, which may encourage increased erectile function.

Essentially, what is good for your heart and circulation will also help your sex life. If your Honey, bee pollen and royal jelly: All heart is pumping and blood is circulating, these products from the hive are known to you’ll improve blood flow and experience boost your sex drive. Honey contains boron, greater sensation down while bee pollen and below. royal jelly are regarded The amino acid as tonics for boosting L-arginine is particuenergy and stamina. larly important. L-arginine stimulates the reBananas: A mood lease of nitric oxide booster rich in the from the walls of blood amino acid tryptovessels, helping them phan that the body expand and, therefore, converts to serotonin promoting healthy cir(the happy chemical), culation. plus potassium to help Although available as muscle function and a supplement, you can antioxidants vitamin also find it naturally in C and beta-carotene. foods such as meat, fish, nuts and corn.

Maca: This superfood Antioxidant vitamins powder has long been A, C and E, and phy- SWEET DESIRE: Not only a very sensual used to increase food, chocolate also contains tonutrients found in strength, energy and phenylalanine, an amino acid that affects brightly-coloured libido. arousal and enhances mood. Picture: iStock fruits and vegetables, Excellent for balancare libido boosters. ing hormones, it can Vitamin C boosts circulation and strengthbe used in desserts and smoothies. Blend two ens the sex organs, while vitamins A and E tablespoons with a chopped banana and milk, are involved in the production of sex horthen add one tablespoon of raw cacao powmones. der for a delicious, creamy smoothie.

For improving energy levels and stamina, you need to have sufficient iron, B vitamins Eggs: A great, protein-rich food providing and chromium. B vitamins are important for plenty of iron, zinc, B vitamins and calcium tackling stress and lifting mood, too. Good needed for sexual health. sources include green, leafy vegetables, asparagus, wholegrains, avocados, nuts and Shellfish and seafood: Oysters, prawns and pulses. Boron is a trace mineral found in fruit other shellfish and seafood are loaded with and vegetables that is known to help boost zinc, protein and omega-3s, which are all levels of oestrogen and testosterone, while well-known libido-boosting nutrients. zinc is particularly important for the man in your life.

Soya: Tofu, soya yoghurt, miso, soy milk Not only is zinc vital for sperm producand tempeh are good sources of phytoestrotion, but it’s also needed for taste and smell, gens — substances that help balance female both important for sexual arousal. Make sure hormones and help keep the vagina lubricatyour partner loads up on zinc-rich foods, ed. Experiment by replacing dairy products such as shellfish and seafood (particularly oys- with soya and enjoy the benefits. Look for ters and sardines), and eggs, chicken and tasty soya products in your local health store. lamb, plus seeds such as pumpkin and sesame.

Avocado: A good source of nutrients for SEXY FOODS sexual performance, including B vitamins, folic acid, beta-carotene and vitamin E. While there are a range of foods rich in these libido-boosting nutrients, try adding Nuts: Grab a handful of nuts and boost the following sexy foods to your basket, your intake of the amino acid arginine, plus too… essential fats, B vitamins, calcium and zinc.

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RUSH OF BLOOD: Nuts contain the amino acid L-arginine, which promotes healthy blood circulation and helps to increase libido. Picture: Istock

FRIDAY, JANUARY 7, 2011

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Food survey

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Real people eat quiche T

HE Alsace-Lorraine region, fought for by the German and French empires and now in French hands, produced a dish that has endured — classic quiche — which makes a satisfying meal.

Quiche Lorraine was originally a pastry case filled with an egg and cream mixture. Today a little ham is acceptable, but the general term quiche can mean any kind of open tart with an egg and cream (or milk) filling spiked with all sorts of additions — vegetables, meat, fish.

Health-wise, quiche has a decent amount of protein, usually about 10% due to the egg and cheese content, so 100g (a quarter of many medium 400g sized quiches) gives us abut 10g of protein. There are usually saturated fats of about 8%, so make sure to have a salad or hot vegetables with it to help digest them.

Salt can be quite high at just under a gram in a 100g slice, so be careful about salt consumption at other meals.

There is usually a small amount of fibre — usually about 4% and some sugars, especially in long-life products where dextrose is used. A 100g slice clocks up about 250 calories, so don’t be tempted to have more than one.

Quiche On the Pig’s Back, F3.95 per 200g slice. Cork’s English Market and Douglas Woolen Mills Pastry comes in almost two separate layers, a good crisp base and a slightly heavier middle bit which absorbs the filling. Lots of good filling with generous ham. A good egg and cream mixture is in more of a traditional, solid style than fluffy. Nice taste of nutmeg. Everyone liked this one.

Roz Crowley

To get the best from a quiche, don’t warm in a microwave. Pastry doesn’t respond well and goes soggy. Instead warm in a low oven, or even by the fire. Some manufacturer’s instructions recommend 170C for 10 minutes.

Marks & Spencer Quiche Lorraine, 400g F2.99 Good, light, crisp pastry holds a generous amount of smoky ham. The egg texture is traditional, not over-fluffed, with just the right amount of Gruyere cheese.

A genuine Quiche Lorraine.

Score: 7

Score: 7.5

Dunnes Quiche Lorraine, 400g F1.99 Light pastry holds a light filling which, with 1g salt per 100g, tastes over-salted.

15% smoked ham and 9% mature cheddar cheese is generous and provides plenty of protein.

Score: 4.5

Bernadette’s Pantry Quiche Lorraine, 400g F5.99, Martin Carey Butchers Bandon Tomato is not typical of a traditional Quiche Lorraine, and while listed, only appeared in the pastry which was quite orange. We expected strong flavours, but they did not match up in a fairly subtle quiche of ham and onion flavours which was enjoyed by most tasters.

This quiche has sweetcorn and green peppers which dominate the taste. There is also ham, cheese and onions mixed with eggs, milk and cream. The pastry is too thick and took a long time for it to crisp up in the oven.

Score: 5

Score: 6

Coquette Quiche Lorraine, 400g F1.85, Lidl

SuperValu Merchants Quay Cheese & Onion Quiche, 400g F2.19

Kelly’s Quiche Lorraine, 400g F1.85, Aldi

A strong mature cheddar flavour with nutmeg divided tasters’ opinions. One half thought the flavour overdone, especially as traditional Quiche Lorraine would have a delicate, more blended taste.

But the other half liked the depth of flavour.

Heating as instructed doesn’t make the pastry casing crisp enough, so it feels quite heavy. Onion is the dominant flavour, which is fair enough for a cheese and onion quiche.

Made from ‘reformed ham’ including 12% pork, lots of additives and 7% cheddar, the result is a pastry which is light, but too thick. This is topped with a fluffy filling, which has little flavour. Still, quite pleasant.

Score: 4.5

Score: 6.75

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‘Homemade’ ham quiche Ó Crualaoí Carrigaline and Ballincollig, 600g F6

FRIDAY, JANUARY 7, 2011

Score: 5

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Male health

13

Rugby helps to open up world

A

LAN Lynch has represented his country at European and World level, which is a considerable achievement for the 26-year-old who was left an incomplete quadriplegic after a fall from a tree when he was 14.

“When I fell, I damaged the C5 and C6 bones in my neck which bruised my spinal cord, but I still have a lot of function and feeling in my body, ” says Alan, who lives in Tallanstown, Co Louth. “Because I was so young, I didn’t fully understand what had happened to me, I thought I would be okay again in a few months, so that by the time I understood, I had become used to my limitations.”

In rehab for 13 months, he was exposed to a wide range of sports to build and maintain his body function. “Physio feels like work, but sport feels different. Basketball wasn’t suitable for me because I had lost a lot of upper body strength, but wheelchair rugby has been designed for quadriplegic injuries. I loved it and asked if there was a team in Ireland.”

He was put in touch with the Irish Wheelchair Rugby team, the Gaelic War-

Deirdre O'Flynn MOSTLY MEN riors, and has never looked back.

Alan has been playing for the Gaelic Warriors since 1998 and was first selected to represent Ireland in Wheelchair Rugby in 2001 and has been a member of the national team at every major tournament since then. As well as representing Ireland at the European level, he was the only Irish player selected to play on the 2002 British and Irish Lions Wheelchair Rugby World Tour.

“We played in San Diego, Sydney, Singapore and Cape Town over three weeks,” recalls Alan, who manages the office of his father’s joinery business.

Irish Wheelchair Association Sport (IWA-Sport) is an integral part of the Irish Wheelchair Association and encourages peo-

RIGHT SPORT: Alan Lynch has represented Ireland in Wheelchair Rugby since 2001. “It doesn’t get much better than that,” he says. Picture: Barry Cronin ple with physical disabilities to get involved in sport regardless of age, ability or disability.

It offers sports ranging from athletics to badminton, swimming to archery and basketball to orienteering.

Aside from the obvious health benefits of participating in a sport, wheelchair rugby introduced Alan to people with a similar disability across the globe. “When I got my first wheelchair at 15, I didn’t have a clue about posture or how to sit in my everyday

Online sessions for depression explored

Men more likely to die from sedative misuse

DO you support someone who lives with depression?

Aware has run a number of pilot online support groups and feedback has been very positive so far.

It is exploring online sessions for relatives and loved ones of those suffering from depression.

To express an interest, email website@aware.ie for information on signing

TWICE as many men died as a result of misuse of benzodiazepines — sedatives — than women between 1998 and 2007, according to research carried out by the Health Research Board that also found that the proportion of male deaths was highest in age groups younger than 40.

“An overdose of benzodiazepines can cause respiratory depression, coma and death,” says Dr Suzi Lyons, senior researcher at the HRB. “However, very few deaths are reported

TAKE 1

up to the service. Please include a brief description of your current situation in your message (e.g. “My wife suffers from depression and has done for several years. She is on medication but I find it very tough to support her at times”), along with answers to: (1) Do you have a reliable broadband connection? (2) Are you a regular user of email and/or online message boards?

4

DETOX TIPS: Most of us have overdone the festivities in some form and start the New Year feeling sluggish. The advice from the homeopaths at Nelsons Dispensary in Dublin is keep it simple: ■ Lighten your toxic load: Eliminate alcohol, caffeine, saturated fats and refined sugars. Replace with lots of fibre, fruit and veg.

■ Drink plenty of water: two litres a day.

■ Exercise: a 20-minute brisk stroll gets blood flowing.

■ De stress: do one thing a week that

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from taking this drug on its own.

Benzodiazepines are known to amplify the depressant effects of other drugs, which increases the risk of overdose when using more than one drug.”

The figures indicate that the number of cases treated for problem benzodiazepine use has increased from 1,054 in 2003 to 1,719 in 2008.

These prescription drugs were also implicated in nearly one third of all deaths by drug poisoning between 1998 and 2007.

with Kate O’Reilly

makes you happy If you feel your detox needs more help, products they recommend include: NHP Total Detox, F12.95 — a blend of homeopathic remedies to help the body gently detox and Milk Thistle Tincture, F10.50 to support the liver.

Chi Detox Patches, F24.99 are an ancient Japanese remedy which contain Bamboo and vitamin C. For more information on detoxing, contact Nelsons Homeopathic Dispensary at 15 Duke St, Dublin 2 or call 01-6790451 to mail order products.

2

WELLNESS PROGRAMME: Flor Essence contains a blend of eight herbs to cleanse, detoxify and strengthen the body. Taken before bed it is a soothing natural tonic which helps to rejuvenate your system in just 10 days. Flor Essence, F25.99, is available from Nelsons and other health stores and pharmacies nationwide.

For more information on Chi Patches or Flor Essence visit distributors www.naturalife.ie or phone 0404-62444.

wheelchair. Then I met guys who had been in chairs for years and they have great tips on getting the right chair, how to sit in different ways and how to get around different household chores. I’ve made friends around the world through the sport. And I’ve represented my country at international level — it doesn’t get much better than that.”

■ To find out more about what sports are facilitated through the Irish Wheelchair Association, log on to www.iwa.ie/sport

DId you know...

Men with lower levels of antisocial behaviour at ages 17-20 are more likely to have married by age 29 (Source: Michigan State University, US)

New year detox

3

PRE-BIOTIC DRINK: A.Vogel Molkosan Vitality, F17, is a powdered pre-biotic drink designed to give your digestive system a good spring cleaning.

Molkosan Vitality contains lactic acid, soluble fibre and green tea extract to improve your digestive function. Lactic acid creates a slightly acidic environment in which friendly bacteria thrive. It promotes the secretion of digestive enzymes, which help your digestive system work more effectively, reducing bloating, constipation, etc. From health stores and pharmacies. See avogel.ie for details.

FRIDAY, JANUARY 7, 2011

4

LIVER SUPPORT: As part of a new year detox programme Higher Nature advise including plenty of cleansing foods in your diet, including fruits, vegetables and low allergen grains like rice, quinoa and buckwheat. Cut out salty foods which may aggravate fluid retention and avoid saturated fatty foods — red meats and processed meat products, dairy foods and trans fats found in many convenience foods. Higher Nature recommend Smart Liver Support, F13.70 for 30 tablets — a blend of amino acids, B vitamins, antioxidants and minerals — as a good all round product to optimise your detox. Available from health stores and pharmacies; see www.highernature.co.uk

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14 Beauty

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Post-party overindulgence shows first on your weary skin

Face the damage

CLASSY CLOTHS: Exfoliators are great for perking up dull skin but if you are watching pennies then try a muslin cloth or just a face cloth.

Emily O’Sullivan

Picture: Getty Images

W

E know all about hungover skin. January hits and suddenly those seven nights out in a row with rubbish amounts of sleep, too much mulled wine, and dodgy looking cocktail sausages don’t seem like such a hot idea.

Not only that, but the Arctic weather conditions have taken a toll on our complexion that has left us looking like a ruddy bucolic wench.

Thankfully, while hungover skin is a pretty unpleasant to live with, it isn’t difficult to get rid of it. The beauty industry works mighty hard to create products that clear up the mess you have made of your skin — and after a little while it’ll be like those 14 Bacardi Breezers never even happened.

The key product to have is an exfoliator.

It’s a simple but highly effective little tool in the fight against Edward Scissorhands-style skin. Exfoliators come in a multitude of forms, too — you get little grainy scrubs, powders and masks, but if you want to take the low-fi route then just invest in a few muslin cloths or even just a face cloth.

Using something even just a tiny bit textured will help take off the dead skin cells, so if don’t fancy buying a specific product then just incorporate it into your cleansing routine.

There are some great products out there, though, our favourite being Origins Modern Friction, F43.50.

While some exfoliators are hit and miss (often the particles are so small and so inoffensive you may as well not bother), this award-winner uses rice starch to kick start the complexion and smooth away the rough stuff. We are also a bit partial to Never a Dull Moment from Origins, F28, which has a slightly less refined texture thanks to ground

The news on ...

CHANEL BRIDAL OKAY, so you can’t afford the Chanel wedding dress, but you can still get the look of the iconic French design house with a Chanel For Brides service available at Chanel beauty counters.

The new service allows you and a guest to enjoy two relaxing and pampering consultations as you are guided through skincare, make-up and fragrance options for your big day.

It’s a good chance to get insider tips on application, as well as getting advice on the latest make-up looks that can be tailored to suit you on your big day.

TAKE THREE EYE TREATMENTS ONE thing is for sure — if your eyes feel tired and weary, the rest of you does, too.

Eye creams can be a mixed bunch, so if you find one that works for you then stick with it. Here are three we rate.

apricot and mango seeds.

As far as moisturisers are concerned, boosting your skin with antioxidants is a good way to inject a little life back into your skin cells.

No, not everything with antioxidants in them works, and yes, the whole antioxidant skincare thing does have an element of hype but there are some fantastic little products out there. Clinique’s Superdefense, F38, is packed with antioxidants and is a great one if you want your skin to become better hydrated, as well as protecting it against the very things that are trying to make you look not so great, such as cigarettes, pollution and UV rays.

Day creams are pretty important when you’re trying to get your skin back on track, but if you want to get more of an instant effect then there are three products that we swear by: Guerlain’s Midnight Secret, F95.50, Chanel’s Eclat Originel Serum,

F66.50, and Clarins’s Beauty Flash Balm, F30. Use one of these and you’ll look a whole lot more refreshed, use them all and people will probably stop you in the street.

But a three-pronged attack isn’t necessary, one of these babies is enough to put a smile on our face and a spring back into our skin.

Finally, probably one of the biggest mistakes most of us make is trying to overcompensate bad skin with lots of make-up. Forget it. If you’re hungover and recovering from a big party session, then your skin needs way less make up than you think. Keep it simple with a deeply hydrating tinted moisturiser such as Bobbi Browns Extra SPF 25 Tinted Moisturising Balm, F50 (or add a little face oil to your existing foundation to give it a more luxurious effect), go for a natural sweep of mascara and tint your lips with a little Rimmel Royal Gloss Delicious Lipgloss in Candy Rush, F4.72.

Garnier Caffeine Anti-Dark Circles 2-in-1 Roll On, F14.99. This is one of the better ones with a very light tint to give your eyes a refreshing pep-up and a bit of dark-circle cover up. It comes in a slim tube, so you can carry it around and give your eyes a bit of TLC throughout the day.

This Works Tired Eye Serum, F35.40. If you like your beauty products a little more natural in tone then this is a good choice. Aloe vera, cucumber and marine extracts help reduce puffiness and have a refreshing effect on the eye area. This one works particularly well if you leave it in the fridge for maximum effect.

Estee Lauder Advanced Night Repair Eye, F49. An eye treat if ever there was one. This eye cream is more like a balmy gel, which gives an immediate soothing effect to the eye area. It’s designed to tackle the lot — fine lines, wrinkles, puffiness, dark circles, dryness and uneven skintone.

STUFF WE LIKE Guerlain Midnight Secret, F95.50. Ouch — a hefty price tag if ever there was one, but the good thing about Guerlain’s bestselling and much loved Midnight Secret is that you only need to use it when you are feeling particularly exhausted. It’s a super-concentrated treatment designed to perk up tired and stressed skin, giving you the look of a good night’s sleep.

Soap & Glory No Clogs Allowed Deep Pore Detox Mask, F11.80. If you like a bit of bells and whistles action with your face masks, then this is the perfect choice. Not only is it designed to detox your

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skin, it’s also self-heating, colour changing and only needs to be on for five minutes. Convenient and entertaining — what’s not to like about this product?

Clinique Superdefense Age Defence Moisturiser, F38. Clinique’s thrown everything it’s got at this heavyweight moisturiser, which has been one of their biggest launches of the last few years.

It’s a good one for getting your skin back on track and fights against internal and external stresses with ingredients such as red “microalgae extract” which apparently helps to neutralise the appearance of lines, wrinkles and uneven skin tone.

Clarins Beauty Flash Balm, F30. It’s hard to believe Clarins’s award-winning Beauty Flash Balm is 30 already, but one thing is sure, its place on beauty’s list of classics is assured. This is a great one for using through January, when your skin just isn’t at its best. It imparts an immediate radiance that helps you look more refreshed and brighter. No wonder it’s a bestseller.

Chanel Eclat Original Serum, F66.50.

We love this little apricot-tinted gel — it’s a real radiance booster and looks great beneath a tinted moisturiser to give the skin a sheen that shouts healthy living and early nights.

FRIDAY, JANUARY 7, 2011

Origins Modern Friction, F43.50. It’s got a slightly sludgy, gluey texture but don’t be put off because this is an excellent little product that incorporates key elements of microdermabrasion. It’s very effective and leaves skin super-smooth and bursting with radiance.

Aromatherapy Associates Overnight Repair Mask, F47.54. This intense treatment is designed to tighten and smooth skin — exactly what your winter complexion needs.

Leave it on overnight and let the frankincense, rose and strawberry seed extracts get to work while you sleep.

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Natural health

Q

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which was normal. My balance is a little off due to the vertigo.

I am experiencing panic attacks, migraines and palpitations due to the overproduction of adrenalin, which my GP is helping me with. I also had blood tests done on numerous occasions which at first showed that my thyroid (both T4 and TSH) was abnormal, but the most recent results were normal. I also attended a specialA. Irritable Bowel Syndrome (IBS) is ist for this. becoming increasingly more common.

Is there anything I can take to aid or Presenting with a combination of take away the vertigo? I am finding it stomach cramps, constipation and diarincreasingly difficult to deal with — I rhoea, this condition can make life am unable to go to work or lead a miserable — not to mention uncomnormal life. I would be very grateful fortable. You are doing the right thing for any advice that you can give me. by addressing the main issue. The tenA. This is one of the conditions where dency to use medication, or even natuI feel that TCM (Traditional Chinese ral products to simply mask the sympMedicine) works very well. While vertitoms, can place great strain on the othgo is commonly seen as a sign of defier organs of elimination. ciency in the liver blood flow, each case The traditional Indian system of is treated on an individual basis. healing, Ayurveda, is focused on Through tongue and pulse diagnosis, cleansing and healing the intestine and along with a personal history, TCM bowel. During pregnancy, tumeric, the practitioners will typically work to common curry spice, is often the preestablish systemic balance using herbs, scription of choice to treat common acupuncture/acupressure, nutritional recpregnancy-related digestive disorders. ommendations, and sometimes indicate Turmeric has what is known as a bitter movement or breathing techniques principle. This means that it stimulates which can be useful — particularly in a bile flow, in turn encouraging the prosituation such as yours where adrenalin duction of digestive juices, making it levels are causing additional issues. useful in treating irritable bowel synVertigo certainly does prevent you drome (IBS), indigestion, appetite loss, from functioning in a regular daily fashliver problems, and intestinal inflammaion, as it impacts on most basic tasks that tion. It also supports the growth of we all take for granted. beneficial intestinal flora.

The constant sensation of movement, Aloe vera juice is another herbal often causing over-balancing and nausea, remedy which has been used successseverely limits the ability to carry on as fully in medical trials to treat IBS, and usual. is worth its weight in gold for any inThere are a couple of common issues testinal disorders as it helps to soothe in people who develop vertigo without and heal the mucous membranes in the BENEFICIAL EFFECTS: A good quality probiotic it being a side-effect of medication or a gut. There are some practitioners who supplement has beneficial effects for pregnant women.

Picture: Getty Images pre-existing condition (such as deem the juice to be safe in small Labyrinthitis or Ménière’s). amounts in the third trimester of pregThe first is dehydration. Try increasing nancy, while others say not to use it at all while pregnant — perhaps a good one to ing wheat and dairy brings relief for many suf- your water intake, and adding a tiny pinch of keep in mind for preventative healing in a ferers, while diets high in refined and processed sea salt or a squeeze of citrus juice for each few months time. foods, sugar, and unhealthy fats can exacerbate 300ml glass to maximise absorption. If you find that this makes no difference after a few A good quality probiotic supplement to re- or even cause IBS — as can antibiotics. balance the intestinal flora is safe and highly You will already be very conscious of every- days, then there could be an issue with your beneficial for you at this stage. thing you eat since you are growing a new life inner ear.

More than 80% of all people with vertigo Since you are pregnant, Seven Seas’ Multi- within you. However, busy mothers tend to are also found to have either high cholesterol bionta (www.sevenseas.ie; 1850 681012) have less time to stop and prepare nutritious is worth considering because it also includes foods for themselves. Fresh fruit smoothies and or high blood sugar levels. If you are at risk multivitamins, minerals and micronutrients. vegetable juices (cucumber, celery, beetroot are of being in either of these categories, then some simple dietary changes can make a If you are unable to swallow supplements, all great choices to soothe and nourish) are a whole world of difference. as can happen to some women during preg- fabulous way to increase your nutrient intake Taking a high potency vitamin B-complex nancy, then opt for a powder that you can and boost energy levels while you are on the could also help, since this nutrient group is add to smoothies and drinks. go. vital for the health of the central nervous MiVitality’s Inliven probiotic powder not system, improves blood flow to the brain, only contains 13 lactobacillus bacteria, but Q. Following a bad cold and a very stressalso has a base of 26 certified organic living ful period in my life, I now have severe ver- and lowers cholesterol levels. wholefoods. Contact your local Miessence tigo on a constant basis. My GP prescribed representative to order or visit www.mione- two different types of antihistamines, both of Dermot O’Connor runs an established TCM practice in Haddington Road, Dublin, incorporating acupuncture, Qi group.com online. which did not work, and then referred me gong, Chinese herbal medicine, and nutritional therapy.

Simple dietary changes are also useful to an ENT specialist. I had an MRI scan, Dermot can be contacted at 01-667 2222 or emailing dermot@acupunctureireland.com. when dealing with this condition. EliminatI AM six months pregnant and suffer from irritable bowel syndrome. It seems to have really flared up in the last two weeks. Is there anything safe and natural that I can take during pregnancy to help treat this condition and prevent further flare ups?

Megan Sheppard Do you have a question for Megan Sheppard?

Email it to feelgood@examiner.ie or send a letter to Feelgood Irish Examiner City Quarter Lapps Quay Cork

Megan puts the spotlight on:

H

ERE we are at the beginning of 2011 — no doubt many of us with written or unwritten resolutions in mind. Good intentions aside, I love the fact that the heralding of a new year affords us the opportunity to take stock of where we are at, where we are going, and who we want to be.

Making exercise, weight loss, and fitness a priority are some of the most common resolutions for men and women. These are also the plans that tend to fall by the wayside the fastest. Often this is the result of planning too much, too soon — forgetting that much can be done over the course of a year, simply by

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taking small actions consistently. It’s all about breaking goals down.

This is why I love swimming. It is a great workout for the body and mind, since just being in the water is relaxing for most people. You can tailor it to your abilities, and the water provides gentle benefits regardless of your age and whether or not you have injuries to consider. It is also a brilliant way to keep fit and active during pregnancy.

Swimming is a wonderful way to increase flexibility, recover from injuries, de-stress the mind, strengthen your joints, relieve musculoskeletal pain, and increase stamina. It can be the main event, or simply a way to

Resolve To Swim warm up or cool down after doing other sports or exercise — it also decreases the risk of injury during other physical activities since it gently and powerfully works every muscle.

If you swim on a regular basis — even once a week — you reduce your risk of heart attack, stroke and diabetes. A great cardio workout, swimming helps to lower cholesterol levels and regulate blood pressure.

The conscious breathing required to swim is fantastic for both lung health and circulation, therefore improving the functioning of all of your bodily systems.

Best of all, you can find somewhere to swim all year round.

FRIDAY, JANUARY 7, 2011

GOOD EXERCISE: Swimming is a great workout for the body and mind, since just being in the water is relaxing for most people.

Picture: Getty Images

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FRIDAY, JANUARY 7, 2011