A&H February 2016 by The Malta Independent

BEYONDWORDS is your child’s speech developing well?

FEBRUARY/MARCH . ISSUE 66

M A LTA ’ S B E S T A N D B R I G H T E S T H E A LT H A N D W E L L B E I N G M A G A Z I N E

PLUS

REAL PEOPLE, REAL LIVES, PRODUCT NEWS, HEALTH DIRECTORY, THE LATEST BOOKS AND MORE

ARE YOU SLEEPING WELL? CLEAN UP & CLEAR OUT

WHY DECLUTTERING CAN CHANGE YOUR LIFE

ZIKA VIRUS UPDATE

SAVE TIME, SAVE MONEY

BABY CARE BASICS FRESH FOOD MAKE THE MOST OF SEASONAL PRODUCE

FIT FOR LIFE

exercise in the later years

TRAWLERS

the perils and pitfalls of social media

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SAYS...

DON’T PANIC s we go to print, the Zika virus is s ll making the news. Expect it to do so for a while. Panic and concern have spread faster and wider than the disease itself. Informa on is half the solu on to any problem, so if you’re worried, turn to our snapshot feature. We’ve included links to informa on published by the Department of Health and your doctor will be able to answer any remaining ques ons you have. As with most diseases, preven on is be er than cure and there’s no be er way to prevent disease than to live well every day at any age. Good, fresh food at every meal, a good night’s sleep every day and regular exercise are the basic building blocks of healthy living. Exercise is beneﬁcial and possible at any age. If you feel it’s not for you because you’re too old and red, our ar cle on exercise in later life will change your mind. There’s lots more in this issue that we hope you will ﬁnd interes ng and useful. Enjoy the read. We’ll be back at the end of April.

EDITORIAL CONSULTANT Corinne Vella ASSISTANT EDITOR Anna Maria Ga DESIGNER Conrad Bondin – Standard Publica ons Ltd. CONTRIBUTORS Marika Azzopardi, Suzanne Bonello, Anna Maria Ga , Corinne Vella PHOTOGRAPHY Standard Publica ons Ltd., AP & others. PRINTER Print-it DISTRIBUTION Bi-monthly with The Malta Independent on Sunday, and in clinics, hair and beauty salons and pharmacies. ADVERTISING Chris ne Bu gieg – Standard Publica ons Ltd. T 2134 5888 ext 136. cbu gieg@independent.com.mt SALES CO ORDINATOR/ARTWORK COLLECTION Chris ne Bu gieg – Standard Publica ons Ltd. T 2134 5888 ext 136 PUBLISHERS P&D Communica ons Ltd. Standard Publica ons Ltd., Standard House, Birkirkara Hill, St Julian’s STJ1149, Malta. T (356) 2134 5888 F (356) 2134 6062, 2134 3460 The informa on in this magazine should not be used as a subs tute for the care and advice of a health professional. Appropriate treatment varies according to an individual’s par cular condi on and circumstances. Self-diagnosis is risky, especially in the case of serious condi ons. All rights reserved. Reproduc on of this magazine in whole or in part is strictly prohibited without the wri en consent of Standard Publica ons Ltd. A&H’s publishers cannot be held responsible for any ac on taken without the advice of a medical specialist. The opinions expressed in this publica on are not necessarily those of the publishers or the editor. While every a empt has been made to ensure accuracy, the publisher and the editor cannot be held responsible for any errors or omissions from ar cles, adver sing, photographs or illustra ons, for unsolicited manuscripts, photographs or other material, or for submissions of any kind, whether delivered electronically or by conven onal mail, which are lost or damaged in transit.

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IN THIS ISSUE

LIFESTYLE

RED FLAGS Is your child speaking properly?

CLEAN CLEAR OUT How to declutter your life

SEX ON SOCIAL MEDIA Three readers speak out

FIT FOR LIFE Exercise in the later years

ARE YOU SLEEPING WELL? Why good sleep hygiene matters

MY KIND OF LIFE Meet Destiny Chukunyere

PEOPLE

MY KIND OF LIFE Meet Destiny Chukunyere

MICHAELA ZAMMIT ON HER FAVOURITE SPORT

ZIKA VIRUS UPDATE

REGULAR 06 36 40,41 44-47 47-48

CLEAN CLEAR OUT How to declutter your life

SEX ON SOCIAL MEDIA Three readers speak out

QUIZ

BOOKS INFORMATION PRODUCT NEWS A&H DIRECTORY

FIT FOR LIFE Exercise in the later years

FEATURES

February 2016

RED FLAGS Is your child speaking properly?

10 12 21

BABY CARE BASICS

QUICK MEALS Make the most of fresh produce

ZIKA VIRUS UPDATE KITCHEN SENSE How to save time and money

QUICK MEALS Make the most of fresh produce

QUIZ

ANGER MANAGEMENT You bought a new gadget for home use. You plug it in and immediately notice that it does not function. You: a. look for the instructions and read them again b.call the company that sold you the gadget and ask for an explanation c. storm out of the house, go back to the shop and make a scene in front of other customers.

A friend of yours boasts about a dream holiday she has just been on with her partner and which you definitely will never afford. You: a. listen to her and congratulate her on how loving her partner must be b.listen to her but tell her to be careful and not trust him completely c. tell her bluntly that he is a cheat and that he is just abusing of her being so naïve.

You were planning to go out with your best friend who cancels at the last minute. You: a. change your plans and instead decide to stay home for a cosy evening b.show your disappointment and tell him / her that you will ask someone else to accompany you c. react badly on the phone and swear that this is the end of your friendship.

Your boss summons all the employees to his office and asks you personally for an explanation regarding some account balances that don’t match. You: a. ask to see the balance sheets he is talking about b.look at the others and encourage them to support you c. burst out shouting and accuse your boss of being badly informed.

While talking to your better half, you realise that s/he is distracted. You: a. stop what you’re saying and ask them whether something happened b.try to get their attention back to you c. hit the table with your fist and start arguing with him/her.

While running late for work, you notice you have a flat tyre. You: a. stop to ask for help b.phone the office and in a panicked voice explain what happened, hoping the boss believes you c. slam the car door shut and kick the flat tyre in anger.

While in a restaurant, a waiter accidentally drops some gravy on you. You: a. accept his apologies and go to the restroom to clear up the mess b.leave the restaurant because this ruined your evening c. demand to see the manager to complain about the waiter’s clumsiness.

Your child is eating breakfast and accidentally spills the milk. You: a. clear up everything as fast as you can since you are already running late b.reprimand your child and grumble that now you will definitely be late c. scream at your child saying that s/he is no better than the other parent.

YOUR ANSWERS Mainly A’s: Anger is a natural emotion which everyone experiences. You are capable of keeping your anger at bay. Maybe lots of people around you don’t understand how you manage especially if in their eyes you surely lead a very stressful life. You look like a super hero to them because you don’t panic, you control your emotions and at times you might even look submissive. You will be feeling turbulent on the inside but in order to keep control of the situation, you know how to contain it without affecting those around you. Mainly B’s: At times, yes, you might burst out! Psychologists describe being angry as ‘healthy’ at times because it is not considered normal to never express this type of emotion. At least you manage to steam off some anger but then you know how to control yourself in a couple of

February 2016

minutes. People answering mostly b’s are those who are aware of their occasional bursts of anger and honestly work hard to keep their emotions under control. Mainly C’s: The red light is on in your situation. You must admit that you have a problem controlling your anger and you might even realise that you need help. Basic anger management strategies might not work for you and thus you need more professional help. In your case, anger might not just be triggered by the situations around you, but it might be a genetic problem. Remember that, when angry, you’re not just harming yourself but you are also damaging those around you, so seek help before it becomes too late!

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Distributed by Alfred Gera & Sons Ltd, Tel: 21446205

FAMILY

MORE THAN

W�ds CAN SAY

HOW CAN YOU TELL IF YOUR CHILD’S SPEECH AND LANGUAGE ARE DEVELOPING NORMALLY? DONNA ATTARD EXPLAINS

ong before a child starts to utter his or her first words, the course of speech and language development would have already commenced. From birth, a child listens to speech sounds and learns the communication skills on which future language development depends. Every child develops differently and at different rates. However, there are some very important skills that need to be developed for the child to grow and thrive as s/he continues to develop. The timely attainment of communication, speech, and language milestones sets the foundation for a child’s academic and social success. A child’s failure to reach speech and language milestones as expected may be a “red flag” or warning and might indicate a speech and language development problem. If a child does not reach developmental milestones on schedule, it does not necessarily mean that there is a problem. However, he or she should be evaluated by a health professional such as a speech and language pathologist or a psychologist.

Red flags The following are considered ared flags for speech and language development: • no vocalisations by 6 months • not showing an interest in communicating and avoiding eye contact with the speaker by 6 months of age • no consonants within babble by 9 months • no first words by 15 months • does not identify common objects by 18 months • not identifying body parts (6) by 24 months

February 2016

Early intervention is essential since it helps your child achieve developmental milestones further. Language delays include difficulties understanding what is being said (receptive language delays) or problems using words (expressive language delays). Speech delays include problems producing sounds correctly or coordinating sounds into words and/or phrases. Speech and language delays can be identified early on and your child would benefit from early intervention. Early intervention is the term used to describe services provided to infants and toddlers aged from birth to three years old. Early intervention is essential since it helps your child

• no word combinations by approximately 24 months • vocabulary of less than 25 words by 24 months • problems understanding the child’s speech 50% of the time at 24 months of age • problems understanding your child’s speech 75% of the time at 36 months of age • unable to recall recent events after they occur by 3 – 4 years of age • unable to count to 3 by 3 – 4 years of age • unable to converse in sentences by 3-4 years of age

achieve developmental milestones further through the use of direct therapy techniques and an intervention plan that is tailored to the individual child and family. If your child presents with one or more of the red flags mentioned here, seeking help from a health professional would be beneficial for your child's language and even his or her social and emotional development. Donna Attard is a speech and language pathologist who works for Inspire, the foundation for inclusion.

Other red flags include: • child’s inability to respond to sounds or directives due to decreased hearing abilities • child’s failure to respond when spoken to, but appears to hear well • stuttering that causes a child embarrassment, frustration or difficulty with peers (normal stuttering occurs between 2 – 5 years of age) • a sudden loss of language skills at any age should also be addressed

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INFANCY

Baby care BASICS 10 THINGS YOU SHOULD DO

First, ignore all unwanted advice. That goes for this article too if you don’t feel like reading, though you’re welcome to read it, of course. You’re the parent. You decide what to do. You’ve got a new baby who’s on your mind 24 hours a day, demanding attention, needing to be fed, washed, burped, changed, and soothed. That’s enough information for your brain to process. The last thing you need is well-meaning or domineering friends, relatives and sundry strangers telling you what to do, how to do it and when. Note that we said unwanted advice. If you want advice, ask for it and use it, but feel free to ignore or refuse it.

All babies look beautiful to their parents – before they’re born.

Decide if you want to breastfeed and then organise yourself accordingly. If you don’t want to breastfeed or can’t cope with it, don’t feel you have to do it. Breast milk’s good for babies, but a calm, unharrassed February 2016

Sleep as much as you can, whenever you can. Babies sleep

What works best for your baby is what works best for your baby and you.

When they arrive, it can be a bit of a shock to see those puffy eyes, odd-shaped head, hair where you don’t expect it, and bald patches you thought would be covered in curls. A new born’s appearance changes rapidly in the first few days. Give your baby a chance to get used to being in the outside world. It’ll settle into its real face – the one you dreamed of – soon enough.

mother is even better. Some mothers don’t have enough milk, some don’t have enough time, some don’t have enough energy, some just don’t want to do it. Don’t feel guilty about it. What works best for your baby is what works best for your baby and you.

for several hours every day but not for long stretches. That’ll be your sleep pattern for a few months. Keep to a routine as much as possible, but keep your expectations realistic. No newborn is going to sleep as long as you want to sleep yourself.

Get help if you need it – and mothers of

newborns usually do. Accept help when it’s offered – a ready-made meal, a round of shopping, looking after older children – anything that takes pressure off you will make your life that much easier. If someone wants to help but doesn’t know what to do, don’t be shy to ask. It takes longer to go out to buy nappies than it takes to change them. Ask your would-be helper to do the nappy shopping, rather than to change the current one.

Organise night shifts. Waking up every few hours drives the sanest of people round the bend. Be realistic. You can’t do this all on your own

all the time. There are two parents in the house. Take turns to get up at night. If one of you works full time during the week (and sleeps all night) swap night roles at weekends. That way everyone will get a bit more sleep.

Keep baby changing times as trauma-free as possible. The sudden sensation of being stripped and dabbed at with cool baby wipes can provoke ear-splitting screams. Warm up those baby wipes between your palms before using them and keep a flask of warm water and a pile of soft cloths to hand for emergencies.

Learn baby-soothing tactics. Baby’s fed, burped, washed, changed and still crying blue murder. What have you done wrong? Chances are you’ve done nothing wrong at all, even though it sounds like you haven’t done anything right. A cranky baby might be suffering from colic, discomfort from nappy rash, or pain. If you’ve eliminated all those possibilities and the crying hasn’t stopped, try imitating the sensation of being in the womb by swaddling the baby against your chest and rocking gently.

Don’t shut the baby’s father out on the grounds that he messes things up. Create a basic routine and stick to it, but let dad get involved. It’ll take the strain off you.

Get outside when you can. Going out with a newborn isn’t always practical, but even a few minutes outside your home can make you feel good. Taking a breath of air and feeling the sun shine on your face can make you feel normal again.

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CMY

HEALTH

ZIKA VIR

ZIKA VIRUS DISEASE IS STILL MAKING THE NEWS. SHOULD YOU BE WORRIED? R Who is at risk?

Anyone visiting an area affected by the Zika virus is at risk of contracting the disease. Children, the elderly and the sick are particularly vulnerable to infection so extra care should be taken in 12

February 2016

their case. Zika virus outbreaks occurred in the Pacific in 2007 and 2013 and, in 2015, further outbreaks were detected in other parts of the world. This indicates that the disease is spreading geographically.

Active transmission has now been documented in parts of the Americas (south, central and north), in parts of West Africa, in South East Asia and in the Pacific. Cases detected in European countries, including Malta, were

imported from infected areas outside Europe. At the time of writing, there is no documented active transmission in European countries. It is not yet known how far the disease will spread so when planning your travel, check for the

HEALTH

RUS UPDATE

D? READ ON TO FIND OUT. latest travel advisory on infectious diseases (see A&H directory overleaf).

How serious is Zika virus disease? Infection is not normally fatal but

there is strong evidence that it causes harm to developing fetuses. There have been suggestions that the spike in the number of cases of microcephaly and Guillain-Barré syndrome in affected areas was caused by pesticides, but these

claims have been dismissed. The available evidence suggests that the Zika virus is the cause. In the words of one official, the evidence so far is so strong that the virus is “guilty until proven innocent”. Even if you are not pregnant or

unlikely to be at the time of travel, take precautions to avoid becoming infected. If you pick up the disease, you will survive but you will also help to spread it to areas that are not yet infected, putting other people at risk.

February 2016

HEALTH

Why should I care? There is no vaccine and no cure. Containing the spread of a disease depends on responsible behaviour. If you have visited an infected area and are unwell, take the necessary steps to avoid spreading the disease. Consult a doctor if you feel unwell while travelling. The exact incubation period is unclear, but it is likely to be a few days before symptoms emerge. This means that, even if you are infected, you may not feel ill and symptoms may only emerge once you return home. In many cases, there are no symptoms at all. If you feel unwell on your return home, speak to your doctor immediately and avoid contact with anyone who is pregnant or who might be pregnant.

How does the infection spread? The Zika virus is usually spread through mosquito bites, specifically by the Aedes genus of mosquito. The infection spreads when a mosquito bites into an infected person and then feeds on another person. However, the World Health Organisation reports that two cases of sexual transmission have been documented and the virus has been detected in semen in at least one case. Mosquitos that are potential carriers exist in Malta, but they have not been found to be carrying the Zika virus.

How can I avoid infection? Vaccination is not possible as no 14

February 2016

anti-Zika virus vaccine exists. Briefly, avoid infected areas when travelling, prevent mosquito bites, and avoid casual sex. Keep away from areas of stagnant water as they are breeding sites for mosquitos. Use a good insect repellent and apply it regularly on all exposed areas of your skin, including the creases behind your ear, the skin between your fingers and toes, the back of your neck and your scalp if you are bald or if your hair is very thin. Choose a suitable insect repellent as some are too mild for tropical areas where Zika virus carriers are most common. Repellents should contain DEET, IR3535, or icaridin. Follow the label instructions to the letter. Wear long-sleeved, light-coloured clothes with full-length trousers (light colours help repel mosquitoes) and use a mosquito net at night in places where there are no insect screens on the windows and doors. Sleep under a fan, if possible. The breeze makes it difficult for mosquitoes to detect your presence and for them to zoom in for a blood meal.

Zika virus disease symptoms Symptoms include fever, skin rashes, conjunctivitis, muscle and joint pain, malaise and headache. Some of these symptoms can indicate other types of infection, including dengue fever, meningitis and flu. If you notice any symptoms while travelling or soon after you return home, consult a doctor. It is not yet known how long it takes

for symptoms to emerge once you are infected but the indications are that a few days may elapse between initial infection and the emergence of any symptoms. Visible symptoms normally last for a minimum of 2-3 days and up to a week. In many cases, there are no visible symptoms at all. Don’t jump to conclusions. If your eyes are red and itchy, it’s possible you have conjunctivitis but if you haven’t been to a Zika-affected area, then it’s unlikely that you have a Zika infection.

Diagnosis Diagnosis depends on your symptoms and your recent history. If you have travelled to an infected area, let your doctor know. If necessary, laboratory tests will show whether you have contracted the Zika virus.

Treatment Zika virus disease is not normally severe. There might be no symptoms at

If you have travelled to an infected area, let your doctor know. If necessary, laboratory tests will show whether you have contracted the Zika virus.

all or just very mild symptoms. No treatment is usually required beyond the common sense advice to get plenty of rest (so your body can concentrate on fighting the infection) and to drink plenty of fluids. Over the counter medication can relieve symptoms like headache and fever. However, if you suspect a Zika virus infection, let your doctor know and follow instructions to help contain the infection. If symptoms worsen, consult your doctor again.

The situation in Malta At the time of writing, only one case of infection had been identified. The person in question became infected while travelling case. Precautions were taken to prevent the infection from spreading and the case is now resolved.

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A&H Directory Department of Health, Malta Preventive measures: http://tinyurl.com/zxyroxf List of affected countries: http://tinyurl.com/gozmaqy Zika virus and pregnancy: http://tinyurl.com/j9lnxol General information: http://tinyurl.com/zb7ao4b

INTERVIEW

February 2016

INTERVIEW

my kind OF LIFE i

DESTINY CHUKUNYERE TELLS SUZANNE VASSALLO ABOUT LIFE ON AND OFF STAGE

t’s been a strange few months for the music world. Many of the greats have gone to the big concert in the sky musicians, singers, actors, icons from my childhood. Newsfeeds and newspapers announced their demise. Many of us reminisced over the days now long gone, never to return. But, happily, the future holds more in store. A star is born, often enough to fill those gaps left behind. I like to think that our islands will produce such greats. One such rising star, born on August of 2002, is shooting to heights but still has her feet planted solidly on the ground. I meet Destiny Chukunyere on the church parvis in Birkirkara. As we head to her grandparents’ house a few metres away, it is evident that she is well known and popular too. A young postwoman greets her by name, a passerby yells “hey Destiny, well done”, and someone who lives in the area stops to congratulate her on her latest achievement. And this is in the space of two minutes. Safely seated on her grandparents’ sofa and gratefully sipping a cup of tea on a chilly windswept Saturday, I ask her how she copes with it all. I think cope is not really the word I need to use, but the age gap between us reminds me that youngsters see things in a different way. Destiny seems unperturbed by the whirlwind experience. She has taken things in her stride, says she hasn’t changed and this will not change her at all. I’m inclined to believe her. She’s so down to earth, so practical, and so focused, that I hope and pray she remains untouched by this rise to fame.

I can see that Destiny has no airs and graces, that she’s exactly who she says she is. Her grandmother tells me she’s quite the prankster and her grandfather nods in agreement. She’s given both of them enough shocks to last a lifetime, yet she still has a lifetime ahead. They have both been victims of her jokes, which she delivers with the straightest of faces. She must be good if they’re still falling for her pranks this often. Destiny has her weeks planned out. She really enjoys school – she’s a pupil at Our Lady Immaculate in Hamrun – and loves music and drama. No surprises there. She’s not averse to trying to play a few tricks on her teachers either, and uses her charm and winning smile to occasionally ask her teachers not to give the class homework. Now if only that ever worked, she’d be the class heroine. But school and homework are the norm for girls as young as Destiny. Although she enjoys school, on returning home she likes to chill for a few hours after lunch, perhaps watching television, before starting homework. That done, the entire family sits around the table together for supper. Her mother and her younger brother Isaac, her grandparents, aunt, cousins, and great aunt all eat together. This, she says firmly, is family time. She’s quite the homebody, I note. I ask Alexia, Destiny’s mother, why Destiny loves being at her grandparents’ house so much. I mean, it’s not like she’s a little thing who’s waiting for the odd bag of sweets or bar of chocolate to be slipped into her hand. Destiny pipes up and says. ” I was born here, so it’s my home too.” And there you have it – teen logic.

It seems that Alexia gave Ndubisi, Destiny and Isaac’s father, a run for his money before finally saying “I do”. The poor Nigerian footballer probably didn’t know what hit him. Today, a football coach and father of two, I like to think that he’s happy he took the step to come here and play for a club while at the height of his football career. Conversation turns to the cabinet behind me. It’s packed to overflowing with trophies Destiny has won. I find it impressive that one so young has been such a success already. Has she always wanted to sing? Did she sing in front of the bedroom mirror, hairbrush in hand, belting out the latest hits? Not a hairbrush, but a ruler, or a pen, she says. Markers are now popular, and Destiny

Destiny seems unperturbed by the whirlwind experience

tells me that she needs a marker in her hands as it helps her feel grounded. Her Nannu had a van with sliding doors. She'd get into the van as a slip of a thing and perform for anyone who passed by.

February 2016

INTERVIEW

Now I have seen this young lady being interviewed, and love the way she has a perfectly practical answer for any questions thrown at her. She is honest, funny and gets straight to the point. There are no platitudes or beating around the bush with her. It really is a “What you see is what you get” scenario. Alexia attributes it to her daughter’s African blood but it transpires that the members of her side of the family are also extremely down to earth. Perhaps that is why Destiny is always so appropriately dressed and not dolled up like a miniBroadway bimbo. I confess to noticing what she wears when on TV, and know for a fact that it is not only I who approves of her age-appropriate clothing. Her casuals are sponsored by George, her more formal wear is Couture by Gaetano. She’s always in pumps but I imagine she’d like to graduate to heels soon. “NO WAY,” comes the reply. “I will never wear heels. Over my dead body.” I laugh out loud. This girl is indeed the most determined 18

February 2016

She is honest, funny and gets straight to the point. There are no platitudes or beating around the bush with her.

youngster I have met in a while, and it’s a refreshing change to find a true individual. Destiny wants to make people happy. She feels it’s important to give back to society. Surely singing makes people happy. Isn’t that enough? Certainly not to her. While she now has less free time to spend with the family she loves so much, Destiny has visited terminally ill children and taken part in fundraising events. She feels it’s her duty to do that. She also wants to do voluntary work in Africa when she’s older. For someone so young, with an incredible voice that can belt out so many songs of varying genres, spreading smiles and joy is what makes her happy. That and singing alongside Joseph Calleja and Ira Losco whom she greatly admires. She admits to being awed at performing with singers of such calibre. Somehow I get the feeling this young lady has no idea how magnificent her voice really is. That’s how down to earth Destiny is.

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DAILY LIFE

HOW TO SAVE TIME AND MONEY PLANNING PROPERLY CAN SAVE LOTS OF TIME AND STRESS. WE ASKED READERS HOW THEY DO IT. HERE’S WHAT THEY SAY.

ometimes it feels like 24 hours a day aren’t enough. Wouldn’t like to have more free time, especially after a day at work, rather than having to clatter about the kitchen trying to throw a meal together? If you often end up stressed after a day’s work, you are not alone. Finding ways to save time and money doesn’t mean that you are not capable of handling your work and your personal life. It means that you are a practical person who can balance work and family with time for yourself.

Plan a weekly menu. Do this when you aren’t rushed, say, on Sunday morning while sipping your morning coffee. Jotting down the weekly menu can be relaxing because it declutters your mind. You can save time and money by preparing food in batches and dovetailing meal plans. If, say, on Monday you plan to cook chicken broth, on Tuesday you can prepare chicken wraps with the leftover chicken. Knowing what to cook beforehand means you’ll know what to do before you leave home for work, like taking things out of the freezer and letting them defrost during the day. This avoids you having to wait for food to defrost when you only have half an hour to prepare dinner. Plan your shopping. Before going to the supermarket, check your pantry and larders and write down a list. It’s basic, it’s obvious, but so many of us forget to do this. Be efficient. Write your list according to where items are found in your favourite supermarket. For example, if cereals are in the first aisle exactly near the entrance, put that item at the top of your list. This cuts down on the amount of time you spend traipsing around the supermarket aisles.

Buy a week’s supply of fresh vegetables at a time. There’s no need to rush to the green grocer every day for fresh produce. Frozen vegetables and fruits are a stop-gap alternative. You can buy fresh vegetables in bulk and freeze them yourself. Chopping marrows or cutting pumpkin into cubes can help you unwind, and ready cut vegetables will ease your daily routine when you need to prepare a delicious, nutritious vegetable soup in a short time.

storing food in order of its expiry date, putting the earliest dated food at the top or front so you’ll use that first.

It’s basic, it’s obvious, but so many of us forget to do this.

Store food in appropriate spaces. Meat and fish should be stored on the lower shelf of your fridge and used within a day. Freeze fish and meat in well sealed packaging marked with the purchase date. Dried food can be stored in a drawer or cupboard. Once opened, use clips to reseal packaging. Resealed packets can be stored in the fridge for additional protection.

Save time while cooking by using a table-top ‘bin’. Put all scraps into a bowl and Buy meat in bulk but store it in portions. Avoid standing at the butcher

then tip the lot into a compost bin.

counter any longer than you need to. Buy in bulk and freeze in portions. That way, you need to prepare only as much as you need for a meal. Freezing mince in small portions cuts down on waste.

Save more time by washing up as you go along. Better still, get another

Store food according to its expiry date. Buying in bulk saves time and effort and makes the most of storage space. Avoid waste by

member of the household to manage this task.

Make your own flavoured water. Instead of buying flavoured and sugary water or fizzy drinks, flavour water with fresh fruit pieces. Fill a jug with water and add slices of orange, lemon, lime, cucumber or mint.

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February 2016

FOOD

Broccoli & carro师 COOKED VEGETABLES CAN BE DELICIOUS. BROCCOLI contains anti-inflammatory nutrients, including vitamins C and K, folate and beta carotene and no saturated fat or cholesterol. It is a very good source of fibre, vitamins A, B6, C and K, folate, potassium and manganese and a good source of protein, vitamin E, thiamin, riboflavin, calcium, iron, magnesium, phosphorous and selenium. 22

February 2016

CARROTS contain known anti-inflammatory nutrients, including beta carotene and contain no saturated fat and or cholesterol. They are a very good source of fibre, vitamins A, C and K, and of Potassium and are a good source of vitamin B6, Folate, Manganese, Niacin, and Thiamin.

FOOD

Quick snacks

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There are lots of health reasons for eating your daily dose of vegetables but cooked vegetables are often unpalatably reminiscent of school lunch. Herbs and spices can cancel those bad memories by adding edge to these recipes. For a small, one-person snack, allow two medium-sized carrots and a fist sized broccoli branch. Multiply the amounts for bigger portions or for more servings. Preparation time is minimal as no peeling is necessary. Just wash the broccoli and carrots thoroughly and trim off the rough ends.

Warm salad. Slice carrots into â&#x20AC;&#x2DC;coinsâ&#x20AC;&#x2122; half a centimeter thick. Wash the broccoli and break it into florets. Blanch in boiling-hot water or stir fry with a little olive oil until the carrots are slightly soft and the broccoli bright green. Drain, drizzle with olive oil and chopped coriander and serve sprinkled with toasted almond flakes accompanied by crusty, whole meal bread.

Vegetable soup. Dice and cook carrots in salt-free, home-made vegetable stock. When the carrots are softened but still firm, add washed broccoli florets, cook for a few minutes and then blend to a puree. Serve in individual bowls with a swirl of olive oil and a sprinkling of chopped parsley and red chili pepper. Chicken soup. Cut carrots into julienne strips, break broccoli into tiny florets, chop chicken breast into chunks and cook the whole lot in salt-free, home-made vegetable stock. Just before serving, add a tablespoon of chopped coriander and a sprinkling of red chili pepper.

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February 2016

FOOD

STORAGE Raw carrots will keep unrefridgerated for a few days in an airy container. Store broccoli unwashed in an open plastic bag in the vegetable drawer in the fridge. Cooked vegetables need to be stored in airtight containers in the fridge.

FLASH POINTS Do you remember being told to eat your carrots because they’re good for your eyes? That’s because they’re a good source of vitamin A. Too much vitamin A could weaken your bones, though, especially if you’re susceptible to osteoporosis. However, you’re likely to be sick of carrots before you get anywhere near the limit. If in doubt, ask your doctor for advice. Too much beta carotene can turn your skin orange. Since you would need to eat large amounts of it for this to happen, it’s best to see a doctor if your skin colour changes. About half the energy content of carrots comes from sugar, so make caramelised carrots the exception rather than the rule, especially if you are on a sugar-controlled diet. Cook them simply by steaming, or simmering in salt-free vegetable stock.

CHOOSING YOUR VEGETABLES Don’t buy imported vegetables in packets. Buy local vegetables, whenever possible. They’re fresher and, when in season, they’re usually cheaper too. Choose broccoli that are deep green. Good colour indicates a better nutrient content. Avoid broccoli with open, flowering, discolored, or water-soaked bud clusters and tough or rubbery stems. Other than that, use common sense. Spongy broccoli is fine, as long as it’s firm. Spongy carrots are not fine at all.

FRESH OR FROZEN? Packaged frozen vegetables can differ from fresh in their nutrient content. Broccoli buds or florets contain more beta-carotene than the stalks so, since broccoli stalks are trimmed off before freezing, a packet will contain more beta carotene. On the other hand, frozen broccoli contains twice as much sodium as fresh, half the calcium, and less iron, thiamin, riboflavin, and vitamin C.

February 2016

HEALTH

Clear your outer space,

CLEAR YOUR INNER SPACE

DECLUTTERING YOUR SPACE DETOXIFIES YOUR LIFE, SAYS MARIKA AZZOPARDI

n an existence where we are constantly urged to buy more and accumulate more, decluttering takes on a new meaning. It is not simply about clearing toys off the floor or clearing the table for dinner. If you had to step into an empty room and make it your own, you would probably start with the basic requirements. Say you want to turn it into a bedroom. You will need a bed, a wardrobe for your clothes, a bedside table. Next comes the bed linen, the lighting, and a carpet, possibly a mirror and a chair or stool, and curtains. Then you start bringing in your personal belongings the clothes, the shoes and accessories, the books, the trinkets, vases, boxes, wall decoration, calendar, clock, laptop, notepad, pen and papers, handbags. Note that most things have been mentioned in the plural. And that’s how it is now we don't own one pair of jeans, we ‘need’ seven. One handbag? Forget it. We own the entire range. Within a matter of weeks, you will probably be inundated with a collection of possessions, most of which you don't need anymore and probably never really needed in the first place. That is the onset of clutter, that silent accumulation of objects that start out belonging to you because they’re useful and end up invading your living space

needlessly. And yet, you continue to believe that each and every item in your possession is important in your life. Taken to extremes, this becomes the very essence of hoarding. All eventual hoarders tend to start off in this very subtle and unassuming manner. Most of us are not hoarders in the extreme sense. We just happen to own an accumulation of things which are probably unnecessary for us at our current stage in life. But we hang on to them nonetheless, until things start getting to us. Clutter makes you feel engulfed, overwhelmed, tired, anxious and irritable all the time. No amount of cleaning the house seems to create harmony. You blame the bad vibes on your relationship, your work conditions, your children, or your lifestyle. You try to change things but everything remains the same. When do you ever look at the sum total of your possessions, your clutter? The way it stands guard around you, silently motivating your life? Because motivate you, it does. It motivates you to invest in more storage space, to shove things to the back of the wardrobe when you need to clear up quickly, to take that much longer to clean any given room, to spend more money making quick

Clutter makes you feel engulfed, overwhelmed, tired, anxious and irritable all the time. 26

February 2016

purchases because you don't have the time to rummage around at home for what you need. When things get that bad, it is definitely time to pare down your possessions. You will find that clearing up the space around you, giving a good purge to your rooms, will help clear up your way of thinking and detoxify your life in more ways than one.

HEALTH Does this sound like pretentious exaggeration? You just have to try it out to find out. Take a simple exercise such as clearing up your handbag or your wallet. Sometimes I do it when I'm sitting in my car waiting for the clock to tick towards my next appointment. I open my handbag, rummage through it and start de-cluttering, right there on my car seat. All it takes is five minutes and it is amazing how I manage to take stock of my life inside that bag. Out go the old receipts, the old notelets, the empty tissue bags. I re-order the cards in my purse, realise I have an expired one I can throw away, find that friend's business card I was missing. I check out my make-up bag, take a wet wipe and wipe down the powder case, the portable mirror, the lipstick. I sharpen the eye and lip pencils. Then while I'm at it, I clear out the junk sitting next to me in the car door. All the small garbage items fill one old paper bag and I'm one paper bag of garbage lighter. My baggage has just lifted a bit. Most organising gurus believe that decluttering should become a continuous state of mind. That is not always easy to accomplish when you are inundated with matters typically considered urgent every day of the week. Sometimes you may barely have time to shower or eat, let alone clear your closet. But in this case, when you make time, you save time. The most ardent organising gurus will recommend you declutter radically, once and for all. The now famous Marie Kondo recommends that we take each item in our hands, look at it and ask ourselves if it strikes joy in our hearts. If it does, it stays. If it does not, it goes. She suggests we should take every single category item out of its hiding place and sort it out definitely. It’s a

radical move of course, when you try to carry out your very own clothing purge. It literally means emptying your wardrobe onto your bed and meticulously going through each item, one at a time. And if you have clothes scattered or hiding in other places around the house, you have to delve into those too and sort them out along with the rest. Those who have gone through this process swear it works miracles, obviously after they have shifted tons of 'joyless' items from wardrobes and drawers into garbage bags or bags for donation to charities. Consider it a mega house moving exercise minus the moving and minus the house - you just concentrate on part of the process. Then there are the rather more tranquil and laid-back methods which I like to call Sunday afternoon chores. These can happen in that lull between lunch and a siesta or in between tea-time and going out to visit the in-laws, or, if you're an early rise, in that quiet hour before everybody else awakes. Use that time for decluttering. Clear the medicine chest of expired medicinals, empty boxes, sticky medicine bottles that are nearly finished but not quite. Alternatively, clear our your underwear drawer, cleaning it as it sits emptied of its contents and then checking out all your lingerie for tears, soils, loose elastic, ragged lace. Whatever is perfect or near-perfect stays. Or clear out the shoe cupboard, discard empty polish tins and bottles, throw out last summer's torn flip-flops, plan to reheel

whichever shoe needs it. You don't have to wait for a change of season to declutter either. Garages, basements, boxrooms, playrooms, kitchen cupboards will all will look and feel better once you get your hands on the job. Will it help you? No end. You just have to try it to believe it.

Being Ruthless Being ruthless is fundamental if you want to create space in a cluttered room. It is the only way to achieve organisation after the chaos. It means sticking to the intent of ridding yourself of what is superfluous to your life today, as you live it now. Here are some tips: • If it does not fit, is too small or too large, give it away. Don't hang onto clothing which fitted you three years ago. Even if you fit into it in the next three months, unless it is a designer piece, it will be completely out of fashion. • If it is torn, soiled, or falling apart, bin it. • If it was a gift but just isn't you - re-gift it or donate it. • If you had borrowed it, return it. • If it is a home decor item which belonged to your old home or to a past decorating scheme, donate it, or revamp it.

Organise your unwanted things • Equip yourself for decluttering with recycling bags for paper/plastic/metals, used carboard boxes from your local grocery store for packing breakables, old shopping bags for clothes or non-breakable bulkies which are being given to charity, garbage bags for whatever should be thrown out because too damaged to be reused. • Call your local council for the collection of large items such as mattresses, pillows, home equipment, furniture, appliances. Ask what can or cannot be picked up by the bulky refuse service and how many items can be collected at one go. • Take your bulky items to the nearest recycling plant yourself. • Take your unwanted clothing, books, home decor or furnishings to the nearest charity shop. There are plenty to choose from all over the islands. Just look them up..... SPCA, Inspire, Happy Paws, Mission Fund, Island Sanctuary are just a few. Some schools and parishes organise annual or biannual fund-raising bazaars and might also welcome certain items. Check beforehand since some may accept certain items but not others. • Donate to refabmalta.com which collects used clothes for textile recycling. • Your nearest pet clinic or pet sanctuary will be happy to take your old blankets, quilts or sheets. • Some schools or institutions such as St Patrick's in Sliema will take used books for annual fund-raisers. Some local libraries also accept book donations.

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February 2016

RELATIONSHIPS

TRAWLING ONLINE SOCIAL MEDIA ARE LIKE AN OCTOPUS SPREADING ITS TENTACLES EVERYWHERE AND REACHING EVERYONE WHEREVER THEY ARE. SHOULD WE BE WORRIED?

arents are concerned about the influence of social media on their children. Uploading a photo or writing a comment and hitting send takes only seconds, but its effect can be devastating. A&H spoke to three adults regarding their relationship with social media and the way it affects their lives. All names have been changed to protect the interviewees’ privacy.

Tamara*, 36 years old, married “Using social media to meet people has opened up a new world to me. I have always been described as the good girl both when I was young at school, and even now as a wife and a mother. I was always happy in my life, I can’t deny that, but I also felt that there was something missing, a sort of thrill. Social media sparked that thrill in me. “I met guys whom I remember from my sixth form days and about whom I used to have dreams at night, but I never had the courage to miss a lecture

to meet them in the school canteen. Now that I have found them on social media, I can catch up with them. I must admit that, at times, I spent hours chatting with them. It’s true that once you are in front of a monitor you tend to say things that

Sending a provocative photo results in guys sharing it around and having a laugh.

you never dream of saying face to face. “There is a particular guy with whom I can now say I have a screen-relationship. We chat continuously and, throughout the day, I check my computer continuously to see whether he has messaged or not. At times I am afraid I am becoming an addict but the thrill I feel inside me, knowing that someone out there still finds me attractive, is difficult to resist.”

Jean*, 22 years old, single “I have grown up with technology and yes, I can’t imagine my life without it. I happen to work in an IT company and so I am surrounded by technology nearly 24/7. I use social media continuously, not only to chat with my friends, but also to tackle work issues and to finalise deals. Nowadays everyone thinks that social media are the most efficient way to settle things, more than emails and definitely much more than using old-fashioned snail mail. “Regarding sex and relationships, till now I haven’t had any opportunities where I sexted a woman,

February 2016

RELATIONSHIPS though there were cases when women themselves sent me photos or messages containing sexual material. “Most of the time these were messages from foreigners with strange names and from strange places. I deleted them immediately or refused to accept them, not because I didn’t like the photos but mostly to avoid having my mobile phone infected by any type of virus. “I have never received similar messages from women in Malta. This might be because I have no problem at all in telling a woman face to face that I like her! Some friends of mine have had similar experiences. What women don’t know is that guys my age joke about this and sending a provocative photo results in guys sharing it around and having a laugh.”

and I had to ask for professional help on how to tackle my daughters. Poses, provocative looks - at times I don’t even recognise my own daughters. “Once I realised that the photos they had were taken professionally. After long arguments, they admitted they had taken part in a photo shoot by a professional photographer, organised by a parent of one of their friends. I was devastated but they said that it is now the trend that instead of a birthday

party, girls taken part in photo shoots with their friends. “Why are we mothers now selling our daughters? Why are we putting them online for everyone to see? At times I feel completely at a loss. People say that this is a phase that adolescents have to go through but I am afraid it will only become worse.”

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*Not their real names.

Patricia*, 45 years old, mother of two adolescents “I am afraid of social media. My two daughters are becoming obsessed by it. During dinner time, which is the only time I managed to get them off their mobiles and tablets, they only discuss how many likes they got on their photos and who commented. “Obviously, they didn’t allow me to view their profiles, but since they don’t realise that their photos can be viewed by everyone, I get to see them too. I must admit that at times I was shocked

A&H says.....

Why are we mothers now selling our daughters? 30

February 2016

When social media started to creep into our lives, it was something extraordinary. Meeting and finding people with whom you had lost contact didn’t feel risky. Unfortunately, social media have now become a place for abuse, provocation and bullying. Although adolescents might seem to be the most vulnerable, even adults are now becoming victims of and addicted to social media. Relationships are broken while others are started up with just a click. Are social media destroying the beauty of dating and of getting to know each other? And are exchanges of photos putting relationships on a pick and choose level now? If I don’t like what I see, then I can refuse to meet you. If I think I like you based on what you sent me, then I might give it a try. Tamara seems to enjoy the attention given to her online. This might be related to a mid-life crisis. Tamara has to work hard to avoid distractions and to avoid ending up in a relationship which surely she had no plans for. A simple message can be misunderstood and can turn one’s life upside down. Jean seems to be unaffected by what is happening on social media and takes it all lightly. He is much younger than Tamara, and understands the use of IT and social media, but having a stronger character and knowing how to tackle a similar situation are helpful. Unfortunately, Patricia’s situation confirms that adolescents are being influenced too much and peer pressure has now extended from schools to the ordinarily safe zone at home. We all know that schools regularly organise meetings with students about the problems of social media. Are these being effective? What is the role of parents in all this? Parents used to be afraid that their children might end up drinking or abusing drugs. Today they also have to be on the alert for what can happen even beneath their roofs. All this raises another important question about whether we should be very open with adolescents and whether sex education should be an integral part of our school curriculum. People differ on the matter. With the introduction of PSCD, certain topics are discussed in schools but it seems this is not enough. All those involved in the upbringing of adolescents must work together to protect vulnerable adolescents who have the whole world in front of them and who risk losing everything with just a few clicks.

Exercise

LIVING LIFE TO THE FULL WHAT BETTER WAY IS THERE TO ENJOY LIFE THAN BY BEING ACTIVE AND HEALTHY? A POSITIVE ATTITUDE AND A PINCH OF DETERMINATION IS ALL WE NEED TO DISCOVER THE BEAUTY OF BEING ACTIVE AND FIT, SAYS ANNA MARIA GATT

xercise should be part of everyone’s daily routine. Age is no excuse. Elderly people who include exercise in their daily lives enjoy better overall health, mobility and flexibility. Don’t be put off by the label ‘elderly’. That’s just a word. Think about health, fitness and the ability to enjoy life to the full.

What are the benefits of physical activity?

Exercise is a great way of having fun and of socialising. It also helps • maintain physical, mental and social health; • you to remain independent and able to keep on doing all the things you enjoy doing on your own even as you age; • reduce the risk of developing certain diseases and conditions associated with older age; • ease symptoms and complement medical treatment if you suffer from conditions such as heart disease, arthritis or diabetes; 32

February 2016

• to resolve problems with balance and walking; control high blood pressure; • reduce feelings of depression and controls your mood swings; • to improve and maintain aspects of cognitive functions such as memory, organisation and planning of tasks.

Physical activity or exercise? Many people confuse the terms ‘physical activity’ and ‘exercise’. Both offer numerous benefits and both get you moving but there are some differences. Physical activities are what you do while moving about during your daily routine. Examples of physical activity include walking to the shops, housework, gardening and taking the stairs instead of the lift. Exercise is a structured physical activity that is planned and repetitive, such as attending a walking club or an aerobics session. Before deciding on what type of physical activity or exercise you want to involve yourself in, it is important to check your physical condition.

livelife_active_aging_print.pdf 1 12/02/2015 14:23:45

ACTIVE AGING HAS JUST GOTTEN EASIER AT

Active Aging According to the World Health Organisation, Active Aging is

The ultimate goal is to add life to years and not years to life

not only related to the ability of the older generations to

within a context of family and society, where the elderly is

remain physically active, both in leisure and in work, but to

giving a positive contribution to both.

continue to participate in social, economic, spiritual and civic affairs.

Livelife Physical Rehabilitation Centre offers the

When promoting Active Aging, society has to strive to constant-

opportunity for older generations to invest in their physical

ly improve opportunities for health, participation and security.

well-being. The advantages of keeping physically active are

With these factors in place, the quality of life of the elderly

well known and documented in research papers. However the

improves as they are empowered to reach their full potential

achievement gained is enhanced when the active elderly

even during a phase of life in which they feel less productive.

involve themselves socially and psychologically within family and community, thus completing the full Active Ageing cycle.

CMY

Air Resistance Equipment, Planned Exercises and Indoor Pool

LiveLife invests in the latest exercise equipment and experienced professionals to offer the best possible solutions to guide our clients towards reaching their full physical potential. We offer this in addition to rehabilitation services after trauma, surgery or illness.

HUR Air Resistance Equipment now in Malta Exercise is made safer with HUR’s Natural TransmissionTM system. HUR allows older people to exercise more safely. Using air as resistance overcomes the additional effort required to lift a static weight at the beginning of an exercise and to slow it down it at the end. Maintaining a more consistent resistance profile reduces stress on vulnerable joints and connective tissues and makes the movement feel ‘smoother’ and easier to execute. Suitable for endurance and strength training The resistance curve of HUR machines maintains its profile regardless of the speed of movement providing the benefits of both types of training. A near zero starting resistance feature facilitates ongoing and assisted mobilisation. You can also make use of LiveLife’s indoor pool and one to one personalised training programmes.

Call LiveLife on 21339000

to set up an appointment with our exercise specialist for an assessment and plan of action

Exercise • Flexibility activities: bending over to tie your shoelaces, making the bed, hanging the laundry.

Setting goals

Discuss your options and aims with your doctor. You need to talk about what type of exercise is suitable for you and how to manage any medical condition you might be suffering from. Special care should be taken if you suffer from: • frequent dizziness and shortness of breath • chest pain • irregular heart beats • frequent fever which causes muscle pain • uncontrolled weight loss • problems in your retina • recent hip and / or back surgery • hernia. Think about your exercise aims and plan your exercise accordingly. For example, if your only aim is to maintain a good breathing rate, then brisk walking and light swimming will be enough. If you aim high and you want to complete the halfmarathon, then your exercise programme will definitely be totally different.

Types of exercise Exercise types which are suitable for elderly people fall into four categories. • Endurance activities increase your breathing and your heart rate. If you have breathing or heart problems, consult your doctor about this type of exercise. Endurance activities help you keep up with everyday activities, help improve your heart, lungs and circulatory system and help reduce the risk of other health problems. Endurance activities include brisk walking, cycling, dancing, swimming and repetitive household chores such as gardening. • Strength exercises are ideal to help you remain independence because even the smallest increase in muscle strength can make a difference. Strength exercises usually involve weights and these must be done after consultation with a professional in order to avoid injuries. • Balance exercises are also very important to help reduce the risk of falls in elderly people. • Flexibility exercises help you perform better movements in all parts and main joints of your body. You can build physical activity into your daily routine to help maintain your overall fitness and health. The following are some everyday activities which you can do in the comfort of your home and extended environment. You might think it’s strange to classify these actions as physical activity but they involve the use of major muscle groups and joints in your body. The activities are grouped according to the four exercise categories mentioned above. • Endurance activities: walking to church, pushing your grandchildren on the swings and raking the leaves in your backyard. • Strength activities: lifting bags which are slightly heavy, carrying baby or toddler grandchildren, and stacking the larder after shopping. • Balance activities: standing on tiptoes to reach a high shelf, walking on a narrow sidewalk paying constant attention, going up the stairs. 34

February 2016

Once you have spoken to your doctor and are well informed about what your physical condition permits, it is time to set your goals. Having firm goals in mind will motivate you more to start being active and to remain consistent. Start with short-term goals and move to long-term ones. Examples of shortterm goals include setting-up a walking routine with your best friend or attending a weekly fitness class in your neighbourhood. Some Local Councils organise fitness classes. Contact the one in your area to see what’s on offer. If you are already fairly active, set goals related to the distance or duration of the activity which you frequently do. If you walk briskly for half an hour daily, try to increase the walk to 45 minutes. If you swim twice a week in the summer, aim to swim at least three times a week. When it comes to long-term goals, your focus should be on what you would like to achieve in six months’ time. For example, you might aim at reducing your blood pressure reading or work up towards taking part in the next President’s Solidarity Fun Walk.

Make sure you’re well equipped Using the right clothes and equipment is essential if you are to achieve your fitness goals and exercise safely. One of the most important things is to use the right kind of shoes. When buying shoes for exercise, concentrate on the quality and function rather than just the appearance. Good, well-designed shoes will help you maintain your balance, protect your feet and keep you moving comfortably. Ask the shop assistants to guide you choose the ideal shoes for the activity you intend to pursue. Look for shoes with heel support, enough room for your toes and a cushioned arch. Check that your shoes fit well and provide the appropriate support. Once you start using them, check them often and replace them when they’re worn out.

Don’t be put off by the label ‘elderly’. That’s just a word.

Last word So here you are, ready to start. Now, you just have to keep in mind the following three points. 1. Be consistent and include exercise in your everyday life. Change your attitude and be positive about being active. Reduce the use of your car, walk more and before placing a new carton of milk in your fridge, why not lift it up and down eight times as part of your daily strength routine? Involve your relatives and friends in your routines so that it is more fun. 2. Include all four types of exercises. On the internet you can find lots of ideas and many different exercises which you can choose from, but seek guidance from experts before starting on a new type of activity. There are many different exercise programmes that are planned specifically for elderly people, including programmes organised by Sportmalta and by Local Councils. 3. Plan for breaks in your routine. If something unpredictable happens and you have to stop exercising for a few days, do not be too hard on yourself. Resolve to start again once this particular period passes. Speak to your doctor about when you can resume exercising and try something new to motivate yourself again.

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BOOKS

lifestyle READING

AGENDAâ&#x20AC;&#x2122;S PICK OF THE LATEST LIFESTYLE BOOKS.

PRETTY HAPPY: THE HEALTHY WAY TO LOVE YOUR BODY KATE HUDSON A smart health and fitness bible from inspirational actress Kate Hudson. A smart beautiful book by a smart inspirational actress and fitness icon. Kate Hudson will share her insights into how every woman can live healthy, strong and beautiful - from the inside out. For Kate Hudson the key to living healthfully is simplicity and positivity. The book includes lots of real-world

ISBN 9780008171995

ideas for eating better, making exercise enjoyable and for clearing the mind to leave space for positive thinking. Kate Hudson's subscription-based fitness clothing retailer, Fabletics, has been a massive success. Packed with information and inspiration, Kate Hudson's relatable beauty and dedication to wellness will come through on every page.

LEAN IN 15: 15 MINUTE MEALS AND WORKOUTS TO KEEP YOU LEAN AND HEALTHY JOE WICKS ISBN 9781509800667 THE RECORD-BREAKING NO.1 BESTSELLER EAT MORE. EXERCISE LESS. LOSE FAT. In his first book, Joe Wicks, aka The Body Coach, reveals how to shift your body fat by eating more and exercising less. Lean in 15 features a hundred recipes for nutritious, quick-to-prepare meals and guides you

through Joe's signature HIIT (High Intensity Interval Training) home workouts, revealing how to combine food and exercise to ignite intense fatburning.

CLEAN UP YOUR DIET: CHANGE THE WAY YOU EAT MAX TOMLINSON ISBN 9781844839506 The UK's best-loved naturopath, Max Tomlinson, reveals how you can harness the power of food to generate outstanding health. Foods in their pure form can protect you against pollution and disease especially degenerative diseases such as arthritis, diabetes and cancer - and can help you to achieve long-term health and vitality.

10 MINUTE HAIRSTYLES ANDRE MARTENS Create 50 gorgeous hairstyles, from casual braids to the elegant beehive, by Berlin-based top stylist Andre Martens. Following the visual step-by-step instructions by a top stylist, it is really easy to take minutes to be beautiful. Start with basic

Clean Up Your Diet shows you how to move away from processed, chemically laden food and how to capitalise on the inherent power of pure food. Choose from an all-encompassing range of programmes: * The Detox Program-use pure foods for a simple way to cleanse your body.

ISBN 9780241216088

techniques, like braiding, waves and volume, and with a little practice you can change your look every day. Learn everything about hair care, tools and products from detailed extra instructions and become your own personal stylist.

VIVIENNE WESTWOOD VIVIENNE WESTWOOD & IAN KELLY Vivienne Westwood is one of the icons of our age. Fashion designer, activist, co-creator of punk, global brand and grandmother; a true living legend. Her career has successfully spanned five decades and her work has influenced millions of people across the world. For the first and only time, Vivienne

ISBN 9781447254140

Westwood has written a personal memoir, collaborating with awardwinning biographer Ian Kelly, to describe the events, people and ideas that have shaped her extraordinary life. Told in all its glamour and glory, and with her unique voice, unexpected perspective and passionate honesty, this is her story.

THE ZIMZUM OF LOVE: A NEW WAY OF UNDERSTANDING MARRIAGE ROB BELL & KRISTEN BELL ISBN 9780007582082 Marriage is complex because people are complicated. You think you're one. But then there are moments when it's shockingly obvious that you're two, with two opinions - whether over politics, childrearing or what you're going to watch on TV. So how do you stop yourself flaring up when you hit one of these relationship flashpoints and start seeing marriage as a chance for you to learn more about the person you want to know best of all? Early on in their marriage Rob and Kristen 36

February 2016

experienced the struggles and fights that come to all couples. They still do. But they quickly learned that a great marriage needs to be focused and nurtured - and that fights should be as productive as possible! In this inspiring and humorous insight into marriage, the popular husband and wife team explore communication, dealing with relatives, money, sex, petty fights, work and boundaries, as well as love, forgiveness, fidelity, faith and hope.

SPORT

A r�ing star

IN WATE

THE FUTURE LOOKS BRIGHT FOR WATER POLO. MALTA’S SENIOR NATIONAL TEAM QUALIFIED FOR AND TOOK PART IN THE MOST PRESTIGIOUS EUROPEAN TOURNAMENT. WOMEN’S AND GIRLS’ WATER POLO IS CATCHING UP. ONE RISING STAR IS SOON TO BE 14 YEAR OLD MICHELA ZAMMIT. INTERVIEW BY ANNA MARIA GATT

ichela Zammit has played water polo since she was eight years old. ‘My father used to play, so from a very young age, I used to spend my winter and summer days in a water polo environment,” she says. “While I was watching a game, Joe Sciortino, a prominent name in local water polo and my father’s friend, suggested that I should give it a try.” Since then Michela never looked back, even though the sport is demanding. “Water polo isn’t an easy sport,” she says. “It requires lots of dedication and motivation to start. Playing in water is a constant struggle. It was very hard when I started because I had to learn how to swim well and then learn the basic skills of the sport.” At first the main aim was to work on her fitness and swimming technique. Now, she is focusing on the technical and tactical aspects of the game. Michela is surrounded by coaches and team-mates who have now become her second family. “All my coaches are incredibly dedicated. They are all different, but every coach has something to offer. I have a very good relationship with all of them,” she says. “As a girl, it isn’t that easy for me to be

February 2016

accepted in a boys’ team. But I train and play as hard as they do so we have built up mutual respect.” Michela trains in and plays water polo in Malta and is now part of the prestigious Sicilian Messina team, which competes in the Italian A1 waterpolo league. “‘It all started because Exiles, my local team, brought in Maurizio Mirarchi, an Italian coach, as Exiles’ senior team coach,” Michela explains. “During summer, he asked me to train in Sicily with Messina, a professional Serie A1 team he was coaching. For the past year, I have gone there to train with the junior and senior teams. I am now a registered player and during weekends I can play in their junior leagues as well.” Michela describes this experience as a dream come true. “In Malta training is very well organised but not as professional as it is in Italy, mainly due to lack of pool space,” she says. “As for playing, it’s quite different because in Malta I play with boys and in Sicily I play with and against only girls.” She goes on to explain what she thinks needs to be done for water polo in Malta: “I think the sport deserves much more attention in Malta. Although there are many clubs, we only have one pool and it is

shared by everyone.” She comments also on water polo for girls and women. “On a personal level, being a girl is a struggle in all senses. You have to play with boys and accept that fact from the start,” she says. “You have to earn the respect of boys and coaches which is not as easy as it sounds. Ladies water-polo has now started but still is in its infant stage. There is no junior girl water polo league or nurseries for girls, but I think progress is being made. My team already has seven girls under 17 which is quite a good number.” Our conversation shifts to how her life differs from that of other teenagers. Her weekly routine is packed and time-management is critical. “I have very limited time to do anything else. I have to manage my time constantly, and can’t afford idle time. For example, I never watch television as I don’t have any time for it,” she says. “Also, I have to limit the time I spend going out during the weekend. I need to sleep early because I have early morning training sessions and also games. “I have a lot of sessions every day, one after the other, as I form part of different age groups and I am also on the national team. I usually train an average

SPORT

TER POLO I definitely wouldn’t be heathy and fit if it wasn’t for my sport.

of 3-4 hours a day between school, pool and gym. The pool is open so you are always exposed to the weather. Bad weather is no excuse to skip training,” continues Michela. Lots people support Michela continuously to help her realise her dream. “I have a huge amount of support from my family as they’re always taking me up to Sicily and also to all my training sessions in Malta. They support me in water polo, school and obviously life,” Michela says, adding that she hopes that all these sacrifices will eventually result in her ultimate dream becoming true. “My wish is to play water polo professionally abroad. For this to happen I need to be determined and have the will to improve and keep pushing at all costs. The competition is fierce and only the best will make it.” Apart from sport, Michela also has study commitments. This year, she started to attend the National Sports School in Pembroke which she describes as another important milestone in her life. “The school is an incredible experience. I was initially attracted to it because it offered extra

training sessions during school time, but being a pupil there I am constantly amazed at the level of attention given to academic subjects. “The school offers the best coaches possible for every sport and is also very understanding towards sport commitments like mine. The school administration are on top of things, and teachers are always available in break time to make up for lost lessons. I found this very helpful vis-à-vis my waterpolo commitments abroad. For anyone who has a sport ambition, the National Sport School is definitely the school to attend.” Michela’s dedication to sport is self-evident and it’s admirable to see a teenager working so hard to

reach her aim. But what has sport given her? “I feel that sport is helpful and essential to my development. You learn to push yourself to your limits, to compete and it helps you interact with children of your age. I definitely wouldn’t be heathy and fit if it wasn’t for my sport. Even though I have to work and train hard, I always feel more relaxed after a training session.” Realising one’s dream is not impossible. It takes working hard, keeping focused, being organised and accepting the support of your loved ones. Michela’s well on her way. No doubt, we will hear more about her’s accomplishments here and elsewhere in the coming years.

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February 2016

A&H INFORMATION

FACTS ABOUT FEET YOU SHOULD KNOW

1. Feet are very hard workers Throughout life we walk approximately 160,000 km and with each and every step our feet have to carry our body weight.

2. Feet are suppressed and assaulted Through tight footwear and recurrent friction, corns and calluses develop. Running barefoot in gyms, swimming pools and saunas can lead to fungal infections between the toes and contracting of contagious warts.

3. Feet hardly have any fat tissue The soles of the feet, unlike other body parts, do not have any sebaceous glands. Consequently brittle, dry and cracked skin is a common occurrence, which germs can easily penetrate.

4. Feet are sweat promotion depots They tend to perspire profusely especially when cramped in synthetic footwear, resulting in unpleasant foot odour.

You only have one pair of feet. Take good care of them – use GEHWOL.

YOUR GEHWOL FOOT CARE KIT STEP ONE: Soak Your Feet Prepare a foot basin with warm water and pour some HERBAL BATH granules in the water. Soak your feet for 10 minutes. The essential oils found in the herbal bath will help to alleviate a lot of foot problems including calluses and corns. It is excellently suitable for the treatment of rough skin.

It has intensive cleansing and deodorising properties to eliminate unpleasant foot odour.

STEP TWO: Scrub Away Hard Skin Now that the hard skin is softened, you can further help remove stubborn hard skin with Gehwol Fusskraft Soft Feet Scrub by massaging it on your feet in circular motions. Natural bamboo granules and jojoba wax support a gentle massage and activate the skin’s circulation. Sugar crystals simplify detachment of loose dead skin while avocado oil and honey extract provide the skin with valuable care substances After massage, rinse off the remaining scrub together with the dissolved dead skin cells and wipe your feet dry with a towel.

STEP THREE: Deeper Cleanse for the Rougher Areas Many of us tend to develop hard skin on the knees and ankles. Gehwol also offer a Sponge For Hard Skin with double action, a coarse and finepored mineral callous sponge. The coarser white side is for removing stubborn callous welts and corns from the feet. The finer blue side is for the hands, ankles and knees. Rub the skin gently with your preferred area. After the Herbal Foot Bath it becomes much easier to remove callous.

infections. All you need to do is apply some cream on top of every toe nail and let the nail absorb the substances. Fragile and brittle nails gain their elasticity and beauty.

STEP FIVE: Nourishing the Feet Finish off your foot treatment by applying one of Gehwol’s treatment balms and creams targeting your skin concern. Whether it’s for foot odour, cold feet, cracked skin, for protection against foot fungus and itching between the toes, Gehwol has a cream for every skin concern. If you are diabetic, speak to your podiatrist or pharmacist about which product is suitable for you.

For the daily care of the feet

A DEFINITE MUST HAVE FOR THE SUMMER STEP FOUR: Strong and Beautiful Nails. When caring for your feet, it is imperative that you look after the health of your nails. Damaged nails can set off nasty conditions and diseases. Gehwol med Protective Nail and Skin Protection Cream effectively protects against fungal infections. It contains precious substances, such as wheat germ oil, panthenol and bisabolol, for nail skin care. The proven active substance, clotrimazole, helps to prevent fungal

Gehwol foot care range is based on natural substances including algae extracts for blood circulation; manuka oil, distinct for foot odour; menthol for its refreshing properties; Panthenol for improving the healing process and zinc oxide for its antimicrobial effect. Natural essential oils like mint, thyme, rosemary and eucalyptus also make up for the proven healing properties of Gehwol. Foot odour and fungal infections in particular will be immediately prevented. Your podiatrist trust Gehwol, so should you. For your FREE Gehwol samples visit your nearest Gehwol stockist or contact Professional Health & Beauty Services Ltd. on 21424401/2/3 or email info@phbsmalta.com February 2016

DAILY LIVING

ARE YOU SLEEPING WELL? FEELING CRANKY, TIRED, AND UNABLE TO CONCENTRATE ARE TYPICAL SYMPTOMS OF POOR SLEEP. IF YOU LOSE SLEEP REGULARLY, YOU’RE PUTTING YOUR OVERALL HEALTH AT RISK.

ot sleeping properly for a prolonged period of time increases your risk of mood disorders, depression, stress, heart problems, and memory and cognition difficulties. It also increases the probability of accidents because you become unable to concentrate and feel unsteady on your feet. Poor sleep has various causes, including chronic illness or pain. One of the most common causes is

poor sleep hygiene. Removing sleep “pollutants” from your daily routine improves your sleep hygiene and increases your chance of a good night’s sleep, all night and every night. Good sleep is a habit. If your sleeping and waking times are erratic, your brain can’t settle into a proper sleep pattern. Stick to a regular bed time and wake-up time every day. The amount of time you need to spend in bed can be gauged by how you feel during the day.

If your sleeping and waking times are erratic, your brain can’t settle into a proper sleep pattern.

If you usually feel sleepy, you need to stay in bed longer each night. If you find it difficult to fall asleep and wake up frequently, you might be spending too long in bed each night. This sets up a vicious cycle where you don’t get a good night’s rest so you feel cranky and go to bed early, aggravating the problem because you spend too much time in bed unable to sleep.

IMPROVE YOUR SLEEP HYGIENE Think through your daily habits to work out what might be keeping you awake each night. Good sleep hygiene depends on the following. Do you take naps during the day? Napping disrupts normal nighttime sleep patterns and daytime wakefulness. Falling asleep at night depends on the sleep ‘debt’ you build up during the day. Naps decrease that debt, triggering wakefulness when you don’t want it. A nap decreases your sleep debt so you’ll sleep less during the night. That means you’ll have to stay awake longer the next day which will make you feel tired sooner than usual. Fragmenting your sleep cycle can lead to insomnia and exhaustion. Do you exercise regularly? Exercise can promote good sleep or disrupt your sleep cycle, depending on the type and intensity. Vigorous exercise can promote good sleep if it happens in the morning or afternoon. Exercising vigorously before bedtime will keep you awake. In the evening, try a relaxing form of exercise in like yoga or gentle stretching. Are you indoors all day? A lack of natural light disrupts sleep patterns. Try to get outside for a while every day. Exposure to natural light helps to settle your sleeping and waking cycle. If you are housebound because of illness or age or because you take care of someone else, spend time on a balcony or looking out of a window. Even sitting near a window can help. What do you drink before bedtime? Avoid alcohol and caffeine. Alcohol can help send you to sleep initially but it disrupts deep sleep. Caffeine is a stimulant which interferes with your ability to fall asleep. 42

February 2016

Even green tea contains some caffeine. If you want a warm drink before bedtime, try a caffeine-free herbal infusion or a milky drink without chocolate. Chocolate can have a stimulating effect too because it contains traces of caffeine.

Is your sleep environment relaxing? That means no TV, radio, laptops, clocks or phones. All electronics should be banned from the bedroom. If you want to watch TV, do that in your living room. Your bedroom should be associated with sleep, not wakefulness. If you need to use an alarm clock, move it away from your bed so that you can’t see the time if you wake up at night.

What’s your bedtime routine? If you bring up grievances and complaints just before bed, then you’re asking for trouble. Settle your differences at some other time of day.

Sleep apnoea If you feel tired even after a full night’s sleep, you may suffer from sleep apnea. This is a sleep disorder in which breathing repeatedly stops and starts. The consequences of sleep apnea can be serious. If you frequently feel tired even though you feel you’ve slept through the night, consult your doctor.

What do you do when you wake up at night? Hooking up to the internet is one of the worst things you can do. It’ll stimulate your mind, keeping you awake even longer. The best way to deal with nighttime wakefulness is to get out of bed and sit in a chair in the dark. It’ll help to settle your racing mind. Once you feel sleepy again, go back to bed.

Do you smoke? Smoking before bedtime will keep you awake. If you are going to smoke, do it earlier in the day. Better still, stop smoking altogether. It will improve your circulation and overall health.

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PRODUCT NEWS

PAMPERS BABY DRY Every mum recognises that a night of quality, uninterrupted sleep is beneficial for babies as they wake up rested, cheerful and ready to start their day. Securing the best possible night’s sleep is important, but babies don’t just sleep through the night. They need a helping hand. Pampers Baby Dry have unique double dry zones: a new soft absorbing layer and a core which locks in wetness better than the next leading nappy for up to 12 hours of dryness. So your baby stays dry and comfortable throughout the night, every night. Pampers Baby Dry – every good morning needs up to 12 hours of dryness. Trade enquiries: VJ Salomone (Marketing) 22983201 www.vjsm.com.mt

PHILIPS AVENT As a mum you’ll want to know what’s best for your baby from day one. With 30 years of clinical experience in baby feeding, Philips Avent has been designing and manufacturing products to meet your needs - products that are inspired by nature and have been developed through extensive research and clinical trials and, even more importantly by listening to mums like you. Our products will help to support the choices you make, whether breastfeeding, bottle feeding, or combining the two. Then as your baby grows, the range’s interchangeable design features mean the products can be adapted to meet your baby’s developing needs. We are here to give your baby the best start in life. Philips Avent offer a full range of baby products from bottles, cups, soothers, electric and manual pumps, breast pads, monitors and much more.

PAMPERED Treat Yourself, Treat Your Skin – an affordable range of shower gels, shower and bath smoothies, handwashes, body lotions and roll-ons. New on the market are the new Pampered In Shower Body Moisturisers with yummy blends such as Sea Minerals and Nourishing Almond Oil which will help leave your skin feel moisturiSed, soft and smooth. The range is suitable for all skin types and best of all they are really an affordable indulgence available from all leading supermarkets and pharmacies. For more information please call Alfred Gera & Sons Ltd T. 2144 6205/6.

NEW MAX FACTOR MIRACLE MATCH FOUNDATION Introducing the next generation in skin perfection Max Factor Miracle Match Foundation is the revolutionary new product that cleverly combines flawless looking shade matching that blurs imperfections and nourishes skin with hydration. Feeling like a moisturiser on application, Miracle Match Foundation is the first from Max Factor to contain a new silicone ingredient that behaves more like a moisturiser and enables high performance bland ability with medium coverage. Miracle Match Foundation gives a translucent finish for an end look that gives a beautifully blurred effect and nourishes with hydration at the same time. Added to the formula are light reflecting particles to reduce and soften the appearance of skin imperfections. The result? A beautiful healthy looking nude, with a blurred finish for skin perfection. New Max Factor Miracle Match Foundation will be available from March 2016 in a total of six shades. RRP €17.74.

Philips Avent is exclusively distributed by Alfred Gera & Sons Ltd, T. 2144 620/5.

For local trade enquiries please call VJ Salomone Marketing T. 8007 2387 or visit Max Factor Malta Facebook page.

STELATRIA SOS CREAM FOR MINOR RASH AND BITES

NUTRITION FOR PATIENTS WITH CANCER

Mustela’s Stelatria recovery cream has been specially designed to soothe localised irritations and redness (rash) on the face and body. Typical irritations are seen around the mouth due to drooling of saliva, dummies, or even babies sucking on their thumbs, or in skin-folds, such as the neck, under the arms, between legs and behind their knees. Stelatria is a very effective, steroid-free cream which helps soothe these irritations. It is based on a unique combination of copper, zinc and manganese, all of which are known to heal dry and irritated skin, and Bioecolia, which is yet another patented ingredient of Mustela, which helps limit the spread of bacteria and infection of these irritations. It is also ideal for insect bites, burns and chickenpox. Stelatria can be used by newborns, babies and children and is applied 2-3 times a day. nowing that it’s Mustela, you know that it’s the best and safest product for you and your baby.

FortiCare is specifically designed for people with cancer. FortiCare is a nutritionally complete, high energy in small volume, high protein, ready to drink, milk shake style nutritional supplement, which is enriched with n-3 fatty acids, antioxidants and fibre for the management of cachexia (weight loss) in patients with cancer. FortiCare can be used to supplement the diet or used as a sole source of nutrition (meal replacement) in those patients who are not eating enough or who have a reduced appetite. FortiCare helps to promote weight gain, builds lost muscle and physical strength, while improving physical activity. Its fibre content also helps fight the common problems of diarrhoea and constipation. FortiCare is available in 125ml bottles, in three flavours which are designed to meet the taste preferences of people with cancer, i.e. Cappuccino, Orange & Lemon and Peach & Ginger.

February 2016

FortiCare is available from all leading pharmacies. For more information call Cherubino Ltd on T 2134 3270.

PRODUCT NEWS

SAN MICHEL OFFICIAL WATER FOR THE VODAFONE MALTA MARATHON The Vodafone Malta Marathon takes place today, Sunday, 28th February 2016 and San Michel is once again confirmed as the official water for Malta’s largest and most popular athletic activity. A growing number of Maltese and foreign runners and walkers participate in this activity every year, which starts in Mdina and ends at the Sliema Ferries. The general public is encouraged to support the runners along the route and cheer them at the finish line.

NUTRITION DURING BREASTFEEDING A healthy well balanced diet is important during breastfeeding. Although a supplement does not replace a well-balanced diet, it can provide some extra insurance on those days when taking care of your new baby keeps you from eating as well as you like. It is important to choose a multivitamin that is especially formulated for use during pregnancy and breastfeeding that supports your nutritional requirements adequately as a nursing mother. Nestlé Materna helps provide the vitamins and minerals you need during all stages of your pregnancy. After pregnancy, Nestlé Materna provides both calcium and vitamin D to help meet the nutritional needs while breastfeeding. Available in Pharmacies.

MOMMY CARE NATURAL AND ORGANIC SKINCARE RANGE FOR MOTHER AND CHILD Mommy Care specialises in the development and production of skin care products for expectant mothers, babies and children and makes a point of developing natural and safe products for use during the time when skin is most sensitive. Our line of maternity products can be used to prevent stretch marks and help the body retain its shape after pregnancy. Our baby and child products are especially suitable for the most delicate and sensitive skin. The safety of mother and child is our primary concern at Mommy Care, so at a time when it really matters our customers can feel safe and taken care of while using our products. Mommy Care, a natural and organic range of products, never use parabens, petroleum based ingredients, SLS, or any other controversial ingredient and it is our mission to keep developing high quality, safe skin care products that support moms who are looking to make healthy lifestyle choices for themselves and their children.

NO MILK No Milk is packed with all the benefits of almonds and is rich in nutrients that are crucial to the health of adults and children. It is a perfect alternative to milk and other classic drinks without their excess of calories and sugar. No Milk is high in unsaturated and polyunsaturated fats as well as rich in antioxidants. It contains magnesium, calcium and Vitamin E but has no artificial flavours, colors or preservatives. Free From: Dairy, Lactose, Gluten, Peanuts, Soy, Casein, Eggs, MSG and Cholesterol. Email storelocator@jcallejaltd.com to find out which stores stock this brand. J. Calleja Caterers & Wholesalers Ltd.

For more information and samples contact Mommy Care exclusive distributors, Alfred Gera & Sons Ltd, T. 2144 6205/6

PROBLEMS SLEEPING?

ARTHRIMEL FOR ARTHRITIS

Obstructive Sleep Apnoea (OSA) is a common and debilitating condition and can affect people at any age. In OSA the upper part of the air passage behind the tongue, narrows and often blocks during sleep causing an interruption to breathing. Obstructive Sleep Apnoea is characterised by loud snoring with episodes of silence. Symptoms include chronic fatigue, mental confusion, loss in libido and ultimately, heart failure. Continuous Positive Airway Pressure (CPAP) is the most effective and non-invasive treatment offered to OSA sufferers.

Our joints undergo a lifetime of wear and tear and they can become damaged by injury, repetitive activity or over use. Arthrimel, containing Glucosamine Sulfate, offers a good solution for your joint pain. Glucosamine is found naturally in your body and it keeps cartilage healthy. As you get older, your levels of glucosamine begin to drop, which leads to joint pain and stiffness. Glucosamine is not found in any natural food sources so it needs to be taken as supplements. Arthrimel will help to protect and repair joints and will reduce pain and stiffness. It is important to note that while many glucosamine supplements are available, Arthrimel contains good quality pharmaceutical grade Glucosamine Sulphate. Arthrimel should be taken as two tablets daily with or without meals.

Call us now on T. 2134 4345

www.technoline-mt.com

Arthrimel is a medicinal product. Always read the package leaflet. Arthrimel is available in all leading pharmacies. Trade Enquires: Cherubino Ltd on T. 2134 3270. February 2016

PRODUCT NEWS

COFFEE SLENDER INSTANT COFFEE WITH SLIMMING EFFECT! Coffee SLENDER instant coffee is used like a regular coffee. Coffee SLENDER contains the same amount of caffeine per serving as normal instant coffee. Coffee SLENDER instant coffee is available in convenient portion sticks. Coffee SLENDER is clinically proven to reduce blood sugar and is a powerful antioxidant.

COLIEF FOR COLIC Colief is the product of choice for colic. It is natural and contains the enzyme lactase which breaks down the lactose in milk. It is clinically proven to reduce colicrelated crying time. It is added to breast milk or formula milk, prior to feeding, and it breakdowns lactose, making it more easily digested by babies, resulting in happier babies, with much less crying. Colief also helps mothers continue breastfeeding without the need to switch to low-lactose formula feeds. So while other colic-related products help to alleviate the symptoms of colic, Colief prevents colic.

COSTA D’ORO

DIRTY WORKS Dirty Works loves to create sophisticated and fun beauty products to brighten up any regime: from sensational skincare to beautiful bodycare, some very divine smelling bathing products and oodles of accessories. We have gone through many face lifts over the years, but we think this one is our best ever, with a brand new signature scent and a fresh, classy appearance. We hope you will enjoy it just as much as we do. For more information on the full range of Dirty Works Skincare, Bath & Body, Beauty Bags and Accessories check out www.dirtyworksbeauty.com Dirty Works is found in leading supermarkets and pharmacies and is exclusively distributed by Alfred Gera & Sons Ltd, T. 2144 6205/6

The healthiest Extra Virgin Olive Oil in the category. Il Grezzo is naturally cloudy because it is bottled exactly as it originally comes from the mill after the olives are pressed. It is denser than the filtered extra virgin olive oil. Its consistency makes your dressing stick to the food rather than to the bottom of your dish. Scientific research shows that Il Grezzo is the healthiest choice as it contains at least 30% more polyphenols and vitamins than filtered extra virgin olive oils. Polyphenols are powerful antioxidants and, together with vitamins, protect the body’s cells against damage by free radicals. Email storelocator@jcallejaltd.com to find out which stores stock this brand. J. Calleja Caterers & Wholesalers Ltd.

VALSOIA SOYA DRINKS

DR. CEUTICALS TARGETED BODYCARE FOR EFFECTIVE RESULTS WITHOUT SURGERY! Dr. Ceuticals is a high performance bodycare line created to target all those hard to treat problem areas. Formulated with key active ingredients Dr. Ceuticals has been carefully formulated to make a measurable difference to the most common complaints – loss of firmness, sagging, cellulite and lack of skin tone. Dr Ceuticals range are exclusively distributed by Alfred Gera & Sons Ltd, T. 2144 6205/6.

February 2016

Valsoia Soya drinks are an excellent alternative to cow’s milk because they are naturally free from lactose and therefore easy to digest. Pleasant and nourishing, they are ideal to be consumed as a breakfast alternative or as a snack at any time of day. Valsoia Soya drinks are also excellent in the kitchen as ingredients in dishes with vegetables, milkshakes and cakes. A fantastic offer will soon be launched in all leading outlets where one can buy two soya drinks and get the third one for free. This offer will focus on The Valsoia Soya ‘Gusto Morbido’ (Smooth Taste), ‘Gusto Classico’ (Classic Taste) and Soya Light. For more information, contact Francis Busuttil & Sons (Marketing) Ltd. on T. 2148 4492 or at info@fbsmarketing.com

d�ect�y

GOOD THINGS Good Things is all about simple, effective and affordable skincare with the added benefits of natural ingredients that can deliver genuine beauty benefits and keep the skin clear, healthy and radiant. The new range of Good Things Spa includes bath and body products within the Argan Oil, Manuka Honey and Acai Berry Superfruits ranges. The Argan Oil Spa range is built around anti-oxidant rich Argan Oil with other highly moisturising ingredients to help effectively prevent and target the signs of ageing. The Manuka Honey Spa range contains natural ingredients from the bee hive to target the first signs of ageing while promoting healthy, balanced skin. Our products in the Acai Berry Spa range are packed with superfruit beauty boosters designed to clear excess oil from the skin without stripping essential moisture. All Good Things Spa ranges are FREE FROM parabens, sulphates, mineral oils and animal ingredients. They are dermatologically tested and suitable for even the most sensitive skins. Good Things Skincare and Spa ranges are distributed in pharmacies and supermarkets. For further information call Alfred Gera & Sons Ltd. T. 2144 6205/6

KIND NATURED Kind Natured Shampoos and Conditioner is a 97% Natural hair range that is kind to your hair and the environment. The range is free from sulphates, parabens and petrochemicals and is not tested on animals. Nourishing Ylang Ylang and Sage Shampoo and Conditioner help to moisturise dry hair, stimulate the scalp and maintain strong, healthy hair. Colour Care Coconut and Shea Shampoo and Conditioner are perfect for colour treated hair. They help to replenish hair weakened by hair colouring and at same time colour e-enhancing the colour. Volumising Rosemary and Mint Shampoo and Conditioner are for hair lacking volume. A zesty blend of rosemary and mint leaves hair feeling thicker and softer. Kind Natured hair range is exclusively distributed by Alfred Gera & Sons Ltd, T. 2144 6205/6

PLAYGRO A baby’s first years of life are filled with exploration as they begin to learn about themselves and the world in which they live. Playgro understands the importance of play in this developmental journey and create fun, innovative toys that engage baby’s senses and stimulate their imagination. The Playgro developmental toy range offers fashion colours and fabrics, such as hi-pile fabric, soft velours and wide corduroys to offer sensory stimulation, fresh colours including fire-engine red, caramel brown, lemonade yellow, electric-train blue and sky blue to offer visual stimulation. This Christmas choose your gifts from the colourful world of Playgro toys. Playgro is exclusively distributed by Alfred Gera & Sons Ltd. T 2144 6205/6

ATTARD / BALZAN / IKLIN / LIJA M4 PHARMACY, OLD RAILWAY ROAD ATTARD 21436531 MISRAH KOLA PHARMACY, PITKALI ROAD ATTARD 21434137 ST. CATHERINE PHARMACY, TRIQ ID-DIELJA K/M TRIQ SANTA KATERINA ATTARD 21413442 ST. MARY PHARMACY, 2 ANTONIO SCHEMBRI STREET ATTARD 21436348 BALZAN PHARMACY, 70 ST FRANCIS STREET BALZAN 21444035 MEDICA PHARMACY, NAXXAR ROAD BALZAN 21445741 MILIA’S PHARMACY, 73 COTTONERA STREET, BIRGU 27600126 IKLIN PHARMACY, GERONIMO ABOS STREET IKLIN 21415499 IL-MEHRIEZ PHARMACY, 31 GIOVANNI CURMI STREET IKLIN 21435567 ST. JOSEPH PHARMACY, 164 ANNIBALE PRECA STREET LIJA 21418846 ST. MICHAEL PHARMACY, TRANSFIGURATION AVENUE LIJA 21435875 BAHRIJA BAHRIJA PHARMACY, RADDET IR-ROTI STREET C/W SCHOOL STREET BAHRIJA 21450743 BORMLA / SENGLEA / VITTORIOSA VITTORIOSA PHARMACY, 9 TRIQ IL-MINA IL-KBIRA, BIRGU 21807529 VERDALA PHARMACY, 57 TRIQ IL-GENDUS BORMLA 21824720 WHITE CROSS PHARMACY, SHOP A BLOCK 1 SAN PAWL BORMLA 21821671 SAN FILIPPU PHARMACY, 155 VICTORY STREET SENGLEA 21800681 VICTORY PHARMACY, 32 VICTORY STREET SENGLEA 21801698 BIRZEBBUGIA / MARSASCALA / MARSAXLOKK BLOSSOMS PHARMACY, TRIQ IL-GURGIER BIRZEBBUGIA 21652226 BRITANNIA PHARMACY, 5 PRETTY BAY STREET BIRZEBBUGIA 21658622 MARTIN’S PHARMACY, 182 MAIN STREET BIRZEBBUGIA 21651031 BELLAVISTA PHARMACY, 88 TRIQ IL-ĦORTAN MARSASCALA 21633788 SAN GWAKKIN PHARMACY, 1 ST ANNE STREET MARSASCALA 21637994 SAN TUMAS PHARMACY, LAMPUKA STREET MARSASCALA 27023322 ST. ANNE PHARMACY, TRIQ IL-QALIET MARSASCALA 21637615 POMPEI PHARMACY, 28 XATT IS-SAJJIEDA MARSAXLOKK 21651278 BUGIBBA / QAWRA / ST PAUL’S BAY PROMENADE PHARMACY, PIONEER ROAD BUGIBBA 21571530 ST. SIMON PHARMACY, 8 ISLETS PROMENADE BUGIBBA 21571649 EL MEDINA CHEMIST, TRIQ IL-MASKLI QAWRA 21576308 EURO CHEMIST, TRIQ IL-KURAZZA QAWRA 21581876 QAWRA PHARMACY, EARL’S COURT/1 TRIQ L-IMĦAR QAWRA 21585633 PARKES PHARMACY, 582 ST PAUL STREET ST. PAUL’S BAY 21571764 ST. PAUL’S BAY PHARMACY, 504 MAIN STREET ST. PAUL’S BAY 21573406

The magazine is also available for free at the following pharmacies and clinics FGURA / PAOLA / TARXIEN ALPHA PHARMACY, ‘MARIA IMMACULATA’ COTTONER STREET FGURA 21673811 CILIA’S PHARMACY, 303 ZABBAR STREET FGURA 21801962 FGURA PHARMACY, TRIQ IL-KOPPLA FGURA 21675250 BROWN’S PAOLA SQUARE PHARMACY, 64/65 ANTOINE DE PAULE SQUARE PAOLA 21821646 BROWN’S PHARMACY, 45 PAOLA HILL PAOLA 21694818 DE PAOLA PHARMACY, 36 PJAZZA ANTOINE DE PAULE PAOLA 21826408 DISTINCTION PHARMACY, 32 PJAZZA ANTOINE DE PAULE PAOLA 21693412 FLEMING PHARMACY, 61 ZABBAR STREET PAOLA 21696893 ST. MONICA PHARMACY, 157 ST MONICA STREET PAOLA 21667146 SONREN PHARMACY, ZEJTUN STREET TARXIEN 21672757 TARXIEN PHARMACY, 59 TARXIEN STREET TARXIEN 21802986 THERESA JO PHARMACY, 3A TRIQ XINTILL TARXIEN 21672703 FLEUR DE LYS / BIRKIRKARA HERBA PHARMACY, 183 MAIN STREET BIRKIRKARA 21443406 HOLY CROSS PHARMACY, 37 MAIN STREET BIRKIRKARA 21448454 MARRIT PHARMACY, 1ST MAY STREET FLEUR-DE-LYS 21488613 PHARMAPLUS GANU STREET BIRKIRKARA 21492958 RATIONAL PHARMACY, 74/75 VALLEY ROAD BIRKIRKARA 21441513 ST. ANNE PHARMACY, 24 ST HELEN SQUARE BIRKIRKARA 27441913 ST. HELEN PHARMACY, TUMAS FENECH STREET BIRKIRKARA 21441589 ST. JUDE PHARMACY, 213 VALLEY ROAD BIRKIRKARA 21492151 ST. PAUL’S PHARMACY, BRARED STREET BIRKIRKARA 21442135 THE LOCAL DISPENSARY, CAN. K. PIROTTA STREET BIRKIARA 21493549 FLEUR-DE-LYS PHARMACY 32 FLEUR-DE-LYS 21488884 MACKIE’S PHARMACY, L. CASOLANI STREET BIRKIRKARA 21496089 FLORIANA / VALLETTA CHEMIMART LTD., 14 ST ANNE STREET FLORIANA 21239310 ST. PUBLIUS PHARMACY, 48 TRIQ IL-MIRATUR FLORIANA 21225444 VILHENA PHARMACY, 3 ST ANNE STREET FLORIANA 21244114 WATERFRONT DISPENSARY, FORNI 2I PINTO WHARF FLORIANA 21233034 MEDICINE CHEST PHARMACY, DEMITRIJU FARRUGIA ROAD GHARGHUR 21422204 ST. ALBERT PHARMACY, ORATORY STREET GHARGHUR 21413402 CHEMIMART PHARMACY REPUBLIC STREET, 20/21, REPUBLIC STREET, VALLETTA 21246051 CHEMIMART CITY GATE PHARMACY, 24, CITY GATE, VALLETTA, 21238355 COLLIS WILLIAMS PHARMACY, 15 REPUBLIC STREET VALLETTA 21226281 EMPIRE PHARMACY, 77 OLD THEATRE STREET VALLETTA 21225785 EMPIRE PHARMACY BRANCH, 46 MELITA STREET VALLETTA 21225785 NEW BRITISH DISPENSARY, 109/110 ST JOHN STREET VALLETTA 21244813 REGENT PHARMACY, 70 MERCHANTS STREET VALLETTA 21245135 ROYAL PHARMACY, 271 REPUBLIC STREET VALLETTA 21252396

February 2016

d�ect�y GHAXAQ / QRENDI / MQABBA BETA PHARMACY, 50/52 SANTA MARIA STREET GHAXAQ 21663311 CHRYSANTHEMUM PHARMACY, ST NICHOLAS STREET QRENDI 21680828 QRENDI PHARMACY, 6 MAIN STREET QRENDI 21683781 ST. PHILIP PHARMACY, TRIQ IĊ-ĊEPPUN GHAXAQ 21808723 GUDJA / LUQA / MARSA GUDJA PHARMACY, 9 TRIQ SAN ĊIRU GUDJA 21696422 MEDICAID PHARMACY, 62 VJAL IT-TORRI GUDJA 21676294 AIRPORT PHARMACY, GROUND FLOOR ARRIVAL LOUNGE MALTA INTERNATIONAL AIRPORT TERMINAL, LUQA 23696349 CENTRAL PHARMACY, 6 ST JOSEPH STREET LUQA 21692546 ST. ANDREW’S PHARMACY, 51 ST GEORGE STREET LUQA 21820795 SAN RAFFAEL PHARMACY, 247 QORMI ROAD MARSA 21221188 TRINITY PHARMACY, 32 MARSA ROAD MARSA 21235595 VIVIEN PHARMACY, TRIQ PATRI MAGRI MARSA 21221701 HAMRUN / SANTA VENERA BROWN’S PHARMACY, 706 MAIN STREET HAMRUN 21238623 CHEMIMART INTERNATIONAL PHARMACY, 650 MAIN STREET HAMRUN 21236 477 COSMED PHARMACY, SOCCORS VILLAMBROSA STREET HAMRUN 21225991 DARWIN PHARMACY, 152 MAIN STREET HAMRUN 21221512 FRA DIEGO DISPENSARY, 94 VILLAMBROSA STREET HAMRUN 21224898 LISTER PHARMACY, 678 MAIN STREET HAMRUN 21245627 NATIONAL PHARMACY, 17 SANTA MARIA STREET HAMRUN 21225539 ST. GAETAN PHARMACY, KAPPILLAN MIFSUD STREET HAMRUN 21234570 THE CROSS PHARMACY, 859 MAIN STREET HAMRUN 21227682 THOMAS’ PHARMACY, 796 MAIN STREET HAMRUN 21238018 FATIMA PHARMACY, TRIQ IŻ-ŻONQOR SANTA VENERA 21482856 LANTERN PHARMACY, MISRAĦ IL-KEBBIES SANTA VENERA 21444648 ST. BARTHOLOMEW PHARMACY, 230 FLEUR-DE-LYS SANTA VENERA 21492271 ST. VENERA PHARMACY, 532 MAIN STREET SANTA VENERA 21238625 KALKARA KALKARA PHARMACY, NO. 8 MISRAĦ L-ARĊISQOF GONZI KALKARA 21807740 KIRKOP KIRKOP PHARMACY, 9 PARISH STREET KIRKOP 21682028 PRESTIGE PHARMACY, 16 ST JOSEPH STREET KIRKOP 21641328 MELLIEHA BROWN’S PHARMACY, SHOP A GEORGE BORG OLIVIER STREET MELLIEHA 21523554 MELLIEHA PHARMACY, 111 GEORGE BORG OLIVIER STREET MELLIEHA 21523462 BROWN’S VILLAGE PHARMACY, MAIN STREET MELLIEHA 21523536 MĠARR PHARMACY, MAIN STREET C/W VITALE STREET MGARR 21577784 ST. MARY PHARMACY, 71 SIR HARRY LUKE STREET MGARR 21580711 MOSTA / NAXXAR GROGNET PHARMACY, 41 CONSTITUTION STREET MOSTA 21432038 ROTUNDA PHARMACY, 7 EUCHARISTIC CONGRESS ROAD MOSTA 21411197 SANTA MARGHERITA PHARMACY, VJAL IL-QALBIENA MOSTIN SANTA MARGHERITA ESTATE MOSTA 21416426 SGHAJTAR PHARMACY, SGĦAJTAR STREET MOSTA 21415198 ST. JOSEPH PHARMACY, 1 TRIQ IŻ-ŻAKKAK MOSTA 21417593 ST. LOUIS PHARMACY, CALI’ STREET MOSTA 21432802 ST. MARY PHARMACY, 14 PJAZZA ROTUNDA MOSTA 21433833 TAT-TARGA PHARMACY, PLOT NO. 2 CONSTITUTION STREET MOSTA 21433141 BROWN’S CHEMISTS, ST PAUL STREET NAXXAR 21417652 NAXXAR PHARMACY, VJAL IL-21 TA’ SETTEMBRU NAXXAR 21411438 PILLBOX PHARMACY, 63 TRIQ IL-BJAD NAXXAR 21417406 VICTORY PHARMACY, 16 VICTORY SQUARE NAXXAR 21412454 MQABBA KRISTIANNE PHARMACY, TRIQ IC-CAVI MQABBA 21683048 MQABBA CENTRAL PHARMACY, ST CATHERINE STREET MQABBA 21641133 MSIDA / PIETÀ /GZIRA/ TA’ XBIEX DEBY’S PHARMACY, 1 QUARRIES STREET MSIDA 21227920 MAYER PHARMACY, 33 TA’ XBIEX SEAFRONT MSIDA 21331732

February 2016

The magazine is also available for free at the following pharmacies and clinics

REGAL PHARMACY, 39B ANTONIO BOSIO STREET MSIDA 21313115 REGIONAL PHARMACY, E.H. FURSE STREET MSIDA 21312449 BROWN’S PHARMACY, SHOP 10 YACHT MARINA APARTMENTS TRIQ IL-MARINA PIETÀ 21244366 CHARING PHARMACY, MIMOSA STREET PIETÀ 21232954 ST. ANTHONY PHARMACY, 56 ST JOSEPH STREET PIETÀ 21237327 ST. LUKE PHARMACY, ST LUKE STREET PIETÀ 21241293 D’ARGENS PHARMACY, 330 RUE D’ARGENS GZIRA 21330817 O’HEA PHARMACY, 128 MANOEL STREET GZIRA 21330268 ST. MATTHEW’S PHARMACY, 213 THE STRAND GZIRA 21311797 TONY’S PHARMACY, 100 SIR PATRICK STUART STREET GZIRA 21332080 PHARMALAND DISPENSERS, 5 TAGLIAFERRO MANSIONS PRINCESS MARGARET STREET TA’ XBIEX 21346547 PERSONA MED-AESTHETIC CENTRE, 42, MARINA COURT, SIR UGO MIFSUD STREET, TA’ XBIEX 21340366 REMEDIES CHEMISTS, MARINA COURT 49A ABATE RIGORD STREET TA’ XBIEX 21341649 PACEVILLE / SAN GWANN / ST JULIANS POTTER CHEMISTS LTD., WILGA STREET PACEVILLE 21363244 LOURDES PHARMACY, NAXXAR ROAD SAN GWANN 21387479 MARC PHARMACY, 92 MENSIJA STREET SAN GWANN 21373275 MEDICAL PLAZA DISPENSING CHEMISTS, CASS-I-MALL BUILDINGS VJAL IR-RIHAN SAN GWANN 21372195 SAN GWANN PHARMACY, 11 FELIĊ BORG STREET SAN GWANN 21386974 SPIŻERIJA KAPPARA, ŻBIBU LANE SAN GWANN 21381776 BALLUTA PHARMACY, 30 MAIN STREET ST JULIANS 21317888 MELITA PHARMACY, 127 ST GEORGE STREET ST JULIANS 21378657 SPIŻERIJA MERĦBA, SHOP 2 LAPSI STREET TA’ GIORNI ST JULIANS 21333886 ST. JULIANS PHARMACY, 24 GEORGE BORG OLIVIER STREET ST JULIANS 21369426 PEMBROKE / SWIEQI / ST ANDREWS J.V.’S PHARMACY, SWIEQI VALLEY SWIEQI 21371062 KRYPTON CHEMISTS, IBRAGG STREET SWIEQI 21370141 ST ANDREWS PHARMACY, 87 GIUSEPPE MALFEGGIANI STREET ST ANDREWS 21372784 PENNY LANE PHARMACY, SEJJIEĦ STREET SWIEQI 21375373 SAN GIORGIO PHARMACY, MANWEL BUHAGIAR STREET PREMBROKE 21378485 ST. ANDREW’S PHARMACY, TRIQ IL-QASAM ST ANDREWS 21355205 QORMI ANICI PHARMACY, ANICI STREET QORMI 21487162 BROWN’S PHARMACY, 278 VICTORY STREET QORMI 21499697 DRUGSHOP DISPENSARY, VJAL DE LA CRUZ QORMI 21443221 EVANS PHARMACY, 96/98 ST SEBASTIAN STREET QORMI 21487020 PINTO PHARMACY, 43 ST SEBASTIAN STREET QORMI 21487311 ST. GEORGE’S PHARMACY, 21 MAIN STREET QORMI 21443045 TAL-HLAS PHARMACY, TRIQ IL-ĦELSIEN QORMI 21487739 DINGLI / MTARFA / RABAT SANTA MARIJA PHARMACY, FRENĊ ABELA SQUARE DINGLI 21452447 SPIŻERIJA CARMEN, 1 TRIQ MISRAĦ SUFFARA DINGLI 21457128 IMTARFA PHARMACY, 207 ST. DAVID ROAD MTARFA 21451261 MAKE OVER PHARMACY, BLK A TOWN CENTRE HOS MTARFA 21452833 CENTRAL PHARMACY, TRIQ GĦAJN KAJJET RABAT 21455959 IDEAL PHARMACY, 63 MAIN STREET RABAT 21455479 NIGRET PHARMACY, TRIQ IŻ-ŻAHAR RABAT 21450602 NOVA PHARMACY, 142 COLLEGE STREET RABAT 21454247 ST. ANTHONY PHARMACY, 18 MAIN STREET RABAT 21454187 SAFI PASTEUR PHARMACY, TRIQ IT-TELLERIT SAFI 21689944 SAFI PHARMACY, ST. JOHN STREET C/W BIEB IL-GARRA STREET SAFI 21649552 SANTA LUCIA MADDALENA PHARMACY, SHOP 2 TAL-FAQQANI BUILDING TOWER AVENUE SANTA LUCIA 21677037 STA. LUCIA PHARMACY, 1 MISRAĦ DORELL SANTA LUCIA 21890111

SIGGIEWI MENELO PHARMACY, DR NIKOL ZAMMIT STREET SIGGIEWI 21462957 ST. NICHOLAS PHARMACY, 1 PARISH STREET SIGGIEWI 21460828 THE BYPASS PHARMACY, MONS MIKIEL AZZOPARDI STREET SIGGIEWI 21461681 SLIEMA BROWN’S PHARMACY, UNIT 22 TIGNÈ STREET SLIEMA 21313233 CHEMIMART PHARMACY, 4 5 6 IL-PIAZZETTA TOWER ROAD SLIEMA 21338369 DRUG STORE, 382 MANWEL DIMECH STREET SLIEMA 21334627 EDWARD’S PHARMACY, 115 MANWEL DIMECH STREET SLIEMA 21334102 HARLEY PHARMACY, 1 NATHALIE POUTIATINE TABONE STREET SLIEMA 21334635 MRABAT PHARMACY, MRABAT STREET SLIEMA 21313535 NORMAN’S PHARMACY, 133 HIGH STREET SLIEMA 21332243 RUDOLPH PHARMACY, 133 RUDOLPHE STREET SLIEMA 21344722 STELLA MARIS PHARMACY, 34 MILNER STREET SLIEMA 21335217 THE ECONOMICAL DISPENSARY, 86/87 SIR ADRIAN DINGLI STREET SLIEMA 21330376 VICTOR’S PHARMACY, 9 TOWER ROAD SLIEMA 21330352 WALES PHARMACY, 183 MANWEL DIMECH STREET SLIEMA 21335492 ZABBAR ST. ELIAS PHARMACY, TRIQ SAN ELIJA XAGHJRA 21660300 FELICE DISPENSARY, 95 SANCTUARY STREET ZABBAR 21827939 MAY DAY PHARMACY, VICTORY STREET ZABBAR 21826529 MEDIATRIX PLUS PHARMACY, 7 SANCTUARY STREET ZABBAR 27826685 POLYMER PHARMACY, TRIQ IX-XGĦAJRA ZABBAR 21676263 ST. JAMES PHARMACY, 1 MISRAĦ SAN ĠAKBU ZABBAR 21666194 ST. PETER PHARMACY, TRIQ IS-SEBBELLIKA ZABBAR 21663750 ZEBBUG DE ROHAN PHARMACY, 24 ST ANTHONY STREET ZEBBUG 21464128 PLAZA PHARMACY, 86 MAIN STREET ZEBBUG 21467459 SANTA MARIJA PHARMACY, 40 GĦASFURA STREET ZEBBUG 21465346 SPIŻERIJA ĦAL-MULA, DUN SALV CIAPPARA STREET ZEBBUG 21461693 TAL-GRAZZJA PHARMACY, FRANĠISK FARRUGIA STREET ZEBBUG 21462068 BROWN’S PHARMACY, 47 VJAL IL-ĦELSIEN ZEBBUG 21465411 ZEJTUN GERADA PHARMACY, 46 MATER BONI CONSIGLI STREET ZEJTUN 21806009 GREEN CROSS PHARMACY, 31 GREGORIO BONNICI SQUARE ZEJTUN 21693723 JOHN J. BORG PHARMACY, 1 CONSTITUTION STREET ZEJTUN 21898728 ST. CATHERINE PHARMACY, PLOT 3 TRIQ IL-QADI ZEJTUN 21678039 ZURRIEQ KRISTIANNE PHARMACY, PIETRU PAWL SAYDON STREET ZURRIEQ 21647391 SALUS PHARMACY, 21 REPUBLIC SQUARE ZURRIEQ 21680761 ZURRIEQ DISPENSARY, 68 MAIN STREET ZURRIEQ 21689971 BRONJA PHARMACY, SONATA BRONJA STREET ŻURRIEQ 21682251 GOZO FONTANA PHARMACY, TRIQ IL-GĦAJN FONTANA 21566979 GĦAJNSIELEM PHARMACY, INDEPENDENCE SQUARE GHAJNSIELEM 27203615 LAURETANA PHARMACY, 36 MGARR STREET GHAJNSIELEM 21563017 SOKKORS PHARMACY, ST GREGORY STREET KERCEM 21553018 TONY’S PHARMACY, “EGRET COURT”VALLEY STREET MARSALFORN 21563617 NADUR PHARMACY, PJAZZA IT-28 TA’ APRIL 1688 NADUR 21563589 VELLA PHARMACY, 15 13TH DECEMBER STREET NADUR 21566431 ST. JOSEPH PHARMACY, 28 ST JOSEPH SQUARE QALA 21555348 ABELA’S PHARMACY, 42 G.P.F. AGIUS DE SOLDANIS STREET RABAT 21556170 AZZOPARDI PHARMACY, CAPUCHIN STREET RABAT 21563233 BATU PHARMACY, 38 PALM STREET RABAT 21551841 CASTLE PHARMACY, 2 INDEPENDENCE SQUARE RABAT 21556970 PALM PHARMACY, 2 PALM STREET RABAT 21566170 TAĊ-ĊAWLA PHARMACY, 7 JUNE 1919 STREET RABAT 21557819 PISANI PHARMACY, NEW BUILDING SANNAT STREET SANNAT 21564447 JOYCE’S PHARMACY, VJAL IT-8 TA’ SETTEMBRU XAGHRA 21561486 XAGĦRA PHARMACY 55 CHURCH STREET XAGHRA 27551140 GOZO CHEMISTS, MGARR ROAD XEWKIJA 21557278 ST. JOHN’S PHARMACY, 85 INDEPENDENCE STREET XEWKIJA 21563052