JUNE/JULY . ISSUE 62
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
LUSCIOUS, DELICIOUS fresh summer food SET SAIL TO FREEDOM
HOW TO LOSE WEIGHT
LIVE WELL AND LOVE IT
CYCLING EL CAMINO DE SANTIAGO
HOT WEATHER, COOL EXERCISE
FROM IRAN TO INSPIRE
SAFETY AT SEA: MUST DOS AND MUST HAVES
WELCOMING BABY KYRA BRIDGING THE GAP
How long distance couples cope
Website: www.jcallejaltd.com Follow us on Facebook: MadeGoodMalta
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SAYS...
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chool’s out, the heat’s on. The party season’s begun. From here on, it’s nothing but beach, sun and sea for three glorious months. That’s if you’re lucky. Most of us have to make do with cramming leisure in and around rejigged family schedules, choking traffic jams, and a relentless round of work-related demands on our time and energy. Flopping down at the first opportunity is tempting, as is making do with fast food or takeaways instead of homecooked meals. Summer’s a great excuse for cutting health corners but it’s possible to live well even in hot weather. You can start by flicking through our pages for inspiration on exercise in warm weather, cool meals for hot days, safety near water, land and sea sport. If you’re feeling out of sorts despite being on holiday, you might be suffering from leisure sickness. Read on to find out more. Enjoy the read. We’ll be back at the end of August.
EDITORIAL CONSULTANT Corinne Vella ASSISTANT EDITOR Anna Maria Ga DESIGNER Conrad Bondin – Standard Publica ons Ltd. CONTRIBUTORS Daniela Allen, Marika Azzopardi, Alison Bezzina, Suzanne Bonello, Jo Caruana, Anna Maria Ga , Corinne Vella PHOTOGRAPHY Standard Publica ons Ltd., Anthony Sultana & 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 Mifsud – Standard Publica ons Ltd. T 2134 5888 ext 138 PUBLISHERS P&D Communica ons Ltd. Standard Publica ons Ltd., Standard House, Birkirara 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
PEOPLE
10 OUR
KIND OF LIFE
10
OUR KIND OF LIFE The Grimas welcome baby Kyra
14 30
JENNY OAKLEY LIVES WELL & LOVES IT
36
FROM IRAN TO INSPIRE Meet Edi Ebidanaid
BICYCLING BUDDIES Sergio Drago and Mark Camilleri on cycling El Camino
FEATURES 06 08 18 23
HOT WEATHER EXERCISE
26 32 43 40
HEALTH ROUNDUP
SUMMERTIME NOSTALGIA GLORIOUS SUMMER FOOD BRIDGING THE GAP How long-distance couples cope LEISURE SICKNESS HOW TO SAIL TO FREEDOM SAFETY AT SEA
REGULAR
34 AGENDA BOOKS 29, 38, 42 INFORMATION 45, 46, 47 PRODUCT NEWS 47, 48 DIRECTORY LISTINGS
4
14
JENNY OAKLEY LIVES WELL AND LOVES IT
43
HOW TO SAIL TO FREEDOM
June 2015
30
BICYCLING BUDDIES SERGIO DRAGO AND MARK CAMILLERI ON CYCLING EL CAMINO
36
FROM IRAN TO INSPIRE MEET EDI EBIDANAID
26
HEALTH ROUNDUP
EXERCISE
the HEAT IS ON b RISING TEMPERATURES ARE NO EXCUSE TO STOP EXERCISING. FOLLOW SOME BASIC GUIDELINES TO AVOID CAUSING STRESS, SAYS ANNA MARIA GATT
ack in January many of us made a resolution to exercise regularly. If you kept that promise to yourself, you must now be looking forward to showing off the results on the beach. Keep up the good work, but take precautions. Exercise itself and the surrounding air temperature increase your whole body temperature. Your body tries to cope with the temperature increase partly by directing blood to the skin’s surface to help release excess heat. This leads to less blood reaching the working muscles which then struggle to keep up with the intensity of the exercise. Your heart beats faster, increasing the risk of various heatrelated illnesses such as stroke, cramps and exhaustion, which need immediate medical attention.
Stop immediately if notice certain symptoms – Fatigue, nausea, a sense of weakness, extensive sweating, blurred vision and dizziness are signs that your body temperature is rising abnormally and your heart is beating too fast. In case of any one or 6
June 2015
a mixture of these symptoms, stop and get out of the heat immediately. Call for help and drink water right away. Loosen any tight clothing. As soon as someone arrives, ask them to apply a cold compress to help you cool off. Even a wet towel will do as first aid.
Be aware of weather forecasts – Pay attention to heat wave alerts. In a climate like ours, avoid exercise between 10am and 5pm. If possible, try to exercise in a shady area and if temperatures are very high avoid going outdoors. Instead, work out in the pool or in an air-conditioned gym.
Be aware of your fitness level and talk to an expert about the type of training programme you should pursue during summer. If you are new to exercise or if you suffer from a
chronic condition, you need to follow a planned programme which includes low intensity exercise and frequent breaks.
Drink plenty of fluids and wear appropriate clothing – If you still choose to
exercise intensely, try replacing water with a sports drink as they can replace the minerals you lose through sweating. Drink frequently. Do not wait until you feel thirsty. You definitely should avoid drinking alcohol especially the evening before your training because it will aggravate the risk of dehydration. Choose clothing which allows sweat to evaporate. Lightweight and light coloured clothing helps you keep cooler. If possible wear a cap or hat to protect your head.
Try a different programme – Always have a backup plan. If you feel tired or if humidity is so high that temperatures are high even in the evening, do something cooler. Go for a swim or else look for an air-conditioned fitness centre for your training. You can also try developing different habits during the day, such as climbing stairs at
work instead of using the elevator. These new habits can then become part of your routine and add-ons to your exercise programme even during cooler months.
Cool-down and stretch – Cooling-down is an integral part of training sessions and when training in high temperatures, it is a must to end your programme with cool-down and stretching exercises. Cooling-down helps your heart rate get back to normal and avoids the pooling of lactic acid in the muscles. Take a shower as soon as possible afterwards to help your body temperature return to normal.
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Anna Maria Gatt is a qualified physical education teacher, currently reading for a Masters degree in physical education and sport pedagogy.
QUIZ
SUMMER MEMORIES Remember that Olivia Newton John and John Travolta song in Grease? ‘Summer loving had me a blast. Summer loving happened so fast!’ Summer conjures up memories of when we were younger, full of adventurous spirit, when we felt we could beat everything and everyone. Take our quiz to see whether you are really nostalgic for days gone by or whether summer is still your season.
1. While on a holiday abroad, you come across a dancing fountain in the middle of a square. You: a. take photos of the children playing in the water; b. take off your sandals and run into the water laughing your heart out; c. get flashbacks of your first holiday abroad.
with 20c clutched in your palm.
3. While walking on the beach, you avoid stepping on carefully built sandcastles. You: a. go around them trying to find a comfortable place to put up your umbrella; b. encourage and help your children to build one; c. think about the arguments you used to have with your siblings and cousins about whose castle is best.
4. It’s the festa season and the smell of kiosk food is inviting. You:
2. While resting on the sofa on a hot afternoon, you hear the ice-cream van’s jingle as it drives along your street. You:
a. are hungry but prefer sitting down at a restaurant for a snack; b. buy chips from a kiosk and ask for salt and vinegar; c. remember when take-away food was a treat associated with festa week.
a. get up to take an ice-cream from your freezer; b. go out to buy a cup of chocolate and vanilla icecream with added strawberry jam; c. close your eyes and see yourself as a young child
5. Your children receive the book and stationery list for the coming school year. You:
a. prepare everything, neatly labelled within a couple of days; b. take a day off work to buy everything and spend hours going through the new books; c. compare the colourful books with the black and white ones you had at school.
6. You drop-off your children at summer school. You: a. check the daily programme so you are sure they miss nothing; b. try out the recipes and crafts they do during their lessons, at home; c. feel guilty about not spending more time with your children at home.
7. After a day at work, you try to take a nap. You: a. ignore everything and everyone and shut yourself off for half an hour; b. strike a deal with your children that if they sleep you will take them out later; c. wonder how you ever managed to sleep without air-conditioning when you were younger.
RESULTS Mostly A‘s: You are not nostalgic at all about your past. You move forward and adapt to the current situation. Now you are an adult with work and family commitments which you consider priorities over the fun that summer normally offers. To you, summer is not a break from the normal routine. On the contrary, summer has become a nuisance because you need to find ways of occupying your children while you work. Try to enjoy them while you can. They will soon grow up to enjoy the beauty of summer on their own and you will find it difficult to pick up that summertime spirit again. Mostly B‘s: You definitely love summer and look forward to it each year. You have such great memories of this season that you want to keep on
8
June 2015
re-living them and transmitting them to your children. The child in you comes to life during the summer and you find joy in everything: from the tiniest apricot at lunchtime to a holiday abroad with your whole family. Mostly C‘s: You miss your childhood and teenage years and think often of the fond memories of past summers. Sharing these experiences with others makes you more nostalgic and, instead of laughing about them, you end up wishing you never grew up. It is now time you move on. Think about what used to make you happy in summer and try to recapture the same spirit by having adventures with your loved ones. It will help you bond with them and give them the sort of memories you now enjoy.
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FAMILY LIFE
OUR KIND OF LIFE LAURA AND SIMON GRIMA ON ADOPTING THEIR DAUGHTER, KYRA. INTERVIEW BY SUZANNE VASSALLO. PHOTOS BY JONATHAN BORG
10
June 2015
FAMILY LIFE aura called Simon when he was least expecting it. ”We have a girl,” he heard his wife say, overjoyed, as tears of delight streamed down their faces. This was their much awaited and very special baby girl. The day had started out as planned. Simon went to work. Laura was to spend the day by the pool at a friend’s house and was looking forward to it. Before she left home, she thought
l
she’d check her emails, and there it was - a message saying “you have been matched”. It was from an adoption agency called Beyond Borders, with a photograph of the child they had long awaited. I met the Grimas at their home and I can say that, yes, they really have been well matched. Little Kyra had found her perfect parents. She was only three months old when Laura first held the gorgeous little baby with dark almond eyes guaranteed to melt hearts. Today she is a two year-old, active and alert, showing me a pink tent with a multitude of balls with different shades of pink in it. I’m thankful she didn’t invite me in, as I doubt we would both have fitted in comfortably. A minute later, she’s off again, hugging her mummy, and asking for milk. Simon, the doting daddy, takes her hand and together they walk into the kitchen. They return with the milk which Kyra places on the coffee table while she settles herself comfortably in front of her TV programme. Laura, the equally proud mummy, tells me how she enjoys singing along with TV programmes, and especially loves to shout out the names of colours, recite numbers from one to ten, and make animal noises.
When Kyra arrived, life changes were immediate. Laura worked full time for a month before realising that she didn’t want to miss Kyra’s first attempt at crawling, her first tooth, her first word, and spoke to her employers about working reduced hours, which she now does. Simon also sometimes works from home as he feels exactly the same way as his wife does. Now Kyra enjoys the love, care and affection of her grandparents during the weekdays in the mornings. This happy little family unit all began over a coffee with a friend, one of the two wonderful women who set up Beyond Borders to assist couples wishing to adopt little treasures like Kyra, all the way from Cambodia, Russia and other places. After the usual process of courses, psychological assessment, and home visits, the Grimas’ home was as safe and as open as their hearts. But what happens to all new parents happened to them too. They dozed only fitfully on their flights to Cambodia but, despite their tiredness and the time of night, they went straight to the children’s home as the Cambodian representative advised them to do. Like all new parents they were presented with their much awaited bundle of joy, and like all new
She is a two yearold, active and alert, showing me a pink tent with a multitude of balls with different shades of pink in it. She is to start playschool later on this year at a nursery close by. A few hours a day will enable her to enjoy the company of other toddlers. The Grimas’ first plan was for them both to work full time, while the doting grandparents looked after baby Kyra. A month was all that it lasted. What made them change their minds was simple – more time with Kyra. Simon, who is present courtesy of his extremely understanding bosses, explains how different life was before they were parents. He and Laura had been together for several years, and had thoroughly enjoyed each other’s company. They had no one to answer to, and being a DINKY couple (Double Income No Kids Yet) they travelled whenever the fancy took them. They dined out on a whim, and did everything – including, Simon grins, Giochi Senza Frontiere. His wife cringes but they both tell me it was great fun. Still, they felt something was missing.
parents looked at her in wonderment and thought “Now what?” They returned to the hotel and placed her in the middle of the bed, awed. This was their daughter and being dutiful parents, they changed her nappy. Exhausted but exhilarated, they knew their wait was over. She was their little baby girl. Both had known that they wanted a baby and to experience everything in their child’s upbringing yes, even the sleepless nights. Had they asked for a boy or a girl? Could they have chosen? They figured that had they had their daughter biologically, they would not have opted to know the child’s sex beforehand. In Laura’s words, “We wanted to leave it up to God.” Well, he certainly came up trumps. Not all things are the same when you have adopted babies as opposed to biological ones. It was suggested that baby sleeps with them as much as possible to help them bond, and that
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June 2015
11
FAMILY LIFE
when family and friends descend in droves – as they tend to do here – the mother is to hold the baby, and not allow visitors to pass the baby around. Personally, I think it’s a great idea. Friends and family should ask what it is they can do for you not the other way round. And that’s my take on all visitors. I see how happy they are all together and ask if they will they adopt another child. They say they don’t think so. They tell me how their lives are
filled with their little girl, how everything revolves around her and her routine. When people say Kyra’s so lucky, their reply is a genuine “it is we who are lucky to have her.” Laura and Simon Grima both encourage adoption because they want everyone to experience the love, joy and happiness they have with Kyra. That just about sums the Grimas. They want everyone to feel the happiness that overflows into a smattering of kisses on their little
When people say Kyra’s so lucky, their reply is a genuine “it is we who are lucky to have her.” daughter’s silky black hair. That’s the picture I see as I wave goodbye – a loving family. That is something biology alone doesn’t guarantee.
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www.adoptionbeyondborders.com info@adoptionsbeyondborders.com mob 79560000 Facebook Beyond Borders Adoption Agency 12
June 2015
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REAL LIVES
14
June 2015
REAL LIVES
LIVING WELL AND LOVING IT JENNY OAKLEY TALKS TO DANIELA ALLEN ABOUT HER JOURNEY TO HEALTH AND FITNESS
enny Oakley is an inspiration to many. Those who know her, know that her motto in life is to persevere and to make dreams come true, and not only her own but also those of others. 41-year-old Jenny has been married for 21 years, is a mother to a 14-year-old boy and works full time as a community nurse.
j
What is your general attitude towards health and lifestyle? It took me a really long time to figure it all out. I was brought up in a family that didn’t exercise or count calories and we were never really taught anything in school back then. When I was 33 I was diagnosed with pre-diabetes and started taking blood pressure medication, I was morbidly obese, and I had just qualified as a nurse. I had tried all the diets, had moderate success and usually piled back the pounds within months of taking them off. There is no quick fix, no tablet, no fad, no powder, nothing that I hadn’t tried. I wanted to be healthy and lead a healthier lifestyle but I really didn’t know how to do it. So my general
attitude towards health and lifestyle has definitely changed throughout the years. I know the secret now. I surround myself with healthy people, healthy food and lots of activity. That’s the secret.
Where do you generally get your health information? After trying lots of dieticians, and fad diets, and juicing and all kinds of things, I finally found an eating plan that works for me. I attend fitness classes and the owner of the gym Anita Mullen, decided to start a healthy eating class. I was in the first healthy eating class she ever held, and it’s changed my outlook on food forever. Now I eat five or sometimes six really balanced
meals a day. My fridge is always full of power foods, clean carbs, lean proteins and vegetables. I read a lot of things online and am always seeking great recipes to try out. Friends are a great source of info and when we find a new product or recipe we share it with each other on social media pages. You tend to hang out with healthy people who influence your choices and that helps with motivation. The information is out there. You just need to find and follow it.
What do you believe is the key to living a healthy and fit lifestyle? When I am actively trying to lose weight I do a 21 day ‘reset’ of the metabolism. It also serves as a great detox. I learnt it through the healthy
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I was morbidly obese, and I had just qualified as a nurse June 2015
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REAL LIVES
eating plan at the gym. I might do this once or twice a year. But when I am maintaining, I live an 80/20 lifestyle, which roughly means that 80% of the time I eat clean, and 20% of the time I don’t. Activity is vital to living a healthy and fit lifestyle. You don’t need to run a marathon or go cross training to be fitter. You basically need to raise your heart rate and sweat for 40 minutes, three times a week. Really simple: do what you love to do. Make exercise your happy time. Zumba, walking, line dancing, kick boxing, trekking, put on your tennis shoes and dance in front of the television. The activity isn’t important, as long as you love to do it, your heart is pumping and you’re sweating. Eventually when your body gets used to it, you will crave more and more. Another thing is that you need to learn to love the skin you are in. You don’t need to be a size 6 to be healthy and fit.
years. In fact I started activity thinking it would help me lose weight. Unfortunately until I really amended my diet I hardly lost any weight at all. Weight loss comes from diet. It doesn’t mean exercise isn’t important, but they go hand in hand. My exercise week goes something like this: on Monday I do a high intensity cardio class, Tuesday I do a les mills combat class, Wednesday I walk (I did this because I was training for the Malta walkathon with a friend), Thursday I do 30 minutes core, 30 minutes cardio and 1 hour of les mills balance (which is Tai Chi, Pilates and yoga all in one class), Friday I try to fit in an Insanity class with Sabrina Grima. On the weekends I take it easy but sometimes I will fit in a couple of hours of squash, or trekking, or swimming or maybe a circuit in the gym. If life gets in the way and I just can’t make it or I don’t feel like it, then I skip a day or two. Motivation tends to come in waves. Some weeks you are highly motivated and some weeks you just aren’t. In October and November I did a personal challenge and shook it up a little and followed an intense strength programme to build up my muscle mass. If there is one bit of advice that I know now and really wish I knew seven years ago is that, the more muscle mass you have in your body, the more calories you burn. So build those muscles.
I know the secret now. I surround myself with healthy people, healthy food and lots of activity
Do you exercise, how long have you been doing so and what kind of exercise do you do? I exercise at least four hours a week and usually up to seven hours a week. For no other reason than because I absolutely love it, and love the way it makes me feel. I schedule it in my diary at the beginning of the week, and I look forward to every session. I have been exercising for about five or six 16
June 2015
›‹
Mum, welcome to your new life. Mum
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Available in Pharmacies NUTRITIONAL SUPPLEMENTS CANNOT REPLACE A VARIED, BALANCED DIET AND A HEALTHY LIFESTYLE. IMPORTANT NOTICE: The World Health Organisation recommends exclusive breastfeeding for the first 6 months. NestlĂŠ fully supports this recommendation and extended breastfeeding also during weaning, as advised by paediatricians and health authorities.
FOOD
shif�ng GEAR
SUMMER HEAT MEANS A NUTRITIONAL SHIFT. JO CARUANA CHATS TO HOLISTIC HEALTH AND HAPPINESS COACH LEILA JEHA, TO DISCOVER WHAT WE NEED AT THIS TIME OF YEAR
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one are the baked pastas, hearty soups and mashed potatoes of winter. In come the gazpachos, BBQs and salads of summer. It’s almost automatic for us to shift our diet slightly as the weather gets warmer, and even to eat less. But are we doing enough to give our bodies the nutrients they need? “Eating seasonally is essential for maintaining our health,” explains Leila Jeha, a Malta-based holistic health and happiness coach. “The natural seasonality of produce is in natural alignment with our inherent circadian rhythm. In the winter we crave heavier, warming foods such as stews, soups and curries. In spring, our bodies naturally prepare us for cleansing out the heavy winter feeling and any extra pounds we may have accumulated.”
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June 2015
Leila explains that, with leafy greens in abundance during this time, the body can return to a more alkaline state and ‘detoxify’, ready for summer. “In summer, we crave lighter foods to keep us cool and hydrated such as cucumbers, watermelon, berries and peaches,” she says. “The main lesson to take away from this is the importance of listening to our bodies and the signals it gives us. “I like to increase my raw food intake during summer so making salads fun and interesting is a priority. I also like to eat a combination of vegetables with a piece of local line-caught wild fish or free-range organic chicken. BBQs do not have to be unhealthy. At home, we like to grill organic, grass-fed meats that have been marinated for 24-48 hours, accompanied by Greek or Asian salads.”
Naturally, we also need to up our water intake to stay hydrated. “Our bodies are made up of between 60-70 per cent water, so hydration is always important. That need increases in summer,” Leila continues. “Your daily intake should depend on several factors and is very bio-individual. The average intake for men is about three litres per day, while it’s 2.2 litres for women. During hot and humid temperatures, it is essential to increase this amount, especially if you’re working outdoors or engaging in physical labour. Plus, you should also increase the amount of water you drink during exercise, if you’re ill, if you have an infection, if you’re pregnant or breast feeding, if you have increased your alcohol intake, or if you’re going to be somewhere that’s high altitude (above 8,200 feet).”
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FOOD
Our bodies have not evolved to consume fruits that are not found in our local environment, nor to consume fruit out of their local season and peak harvesting times Next, with so many scrumptious types of fruits in season, we also tend to up the amount of fruit in our diets, which is fantastic. But, I wonder, is there such a thing as too much fruit? “In my personal opinion, I believe that fruit is very beneficial to our health,” Leila tells me. “However, as with many other things, it should be consumed in moderation. “Fruit should be eaten according to the season and the local environment. Tropical fruits such as pineapple and mangoes, for example, are better consumed in places where they grow naturally, such as the Caribbean and the tropics. Our bodies have not evolved to consume fruits that are not found in our local environment, nor to consume fruit out of their local season and peak harvesting times.” Leila explains that it is also important to note that fruit contains natural sugars – with tropical fruits containing an even higher sugar content. “I have worked with several clients who explain their daily diet to me, and some of the gut issues they present with are partly due to a consumption of three or four pieces of fruit a day as well as fresh juices and smoothies on a constant basis. Moderation is important.” I ask Leila for her thoughts on the more challenging aspects of summer dining, such as how to make healthy choices when eating out. “While I understand the draw of eating out, I definitely suggest eating at home as much as possible. It’s always going to be a healthier and cheaper option, and will give you control over what goes into your food, as well as the quality and taste
Leila’s Scrumptious Summer Zoodles ‘Zoodles’ are an alternative to pasta. Mostly made with zucchini (although you can use butternut squash or sweet potato too), zoodles are easy to make using a spiralizer, which automatically cuts the vegetables into long, spaghetti-like strands. “This is a great way of cutting out carbs and increasing your veg intake,” Leila tells me. “The challenge, though, lies in ensuring the zoodles aren’t too watery. I have experimented a lot on that front, and found that the best way to achieve this is by lining an oven tray with kitchen paper, placing the raw zoodles on them, and then topping with another layer of kitchen paper. You then leave of the ingredients. I think it’s also important to develop a relationship with local farmers, as that will help you to know your ingredients even better, and to eat seasonally. “Of course, an occasional meal out is not anathema, but I do suggest chatting to the chef or proprietor to enquire about the source, freshness and seasonality of their ingredients. After that it is just a case of choosing dishes that are not overloaded with salt, sugar, refined oils or too many greasy, deep fried foods. I believe it’s very important to be conscious about where our foods are sourced and to stick to menu options that support local businesses who supply what is local and sustainable to our environment.” Finally, I ask Leila about how to choose healthy summer snacks to steer you away from ice-creams
these out for a couple of hours, pressing down on them every so often to extract moisture. Once time is up, you heat a large wok or frying pan with either cold pressed organic coconut oil or olive oil over a medium to high heat and stir fry the zoodles for a couple of minutes before adding your (warmed) sauce and serving – any sauce will do! “Using this zoodle-making method as opposed to others that you may find online, I found that hardly any moisture leaked out of them and they were easily manageable to eat twirled around a fork like proper spaghetti. This dish is definitely one of my favourite go meals during hot summer days.” and other less-than-nutritious options. “Personally, I do not snack very often, as I only eat when I am hungry and try to nourish my body with foods that sustain me until my next episode of hunger,” she says. “Sometimes, though, I do need a little something to tide me over and some of my goto snacks to have prepared (which helps avoid unhealthy snacking) include crudités with homemade dips, such as babaghanoush and a roasted butternut squash dip. I love dark chocolate made from good quality raw cacao, so I tend to have one or two squares with a small handful of raw cashews or another nut. On the rare occasion, I will have a piece of fruit with almond butter too,” she adds.
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A&H note – if you take medication regularly, consult your doctor about your diet. June 2015
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RELATIONSHIPS
LONELY HEARTS
OR LONG DISTANCE
LOVERS?
EVEN THOUGH SOCIAL MEDIA CAN HELP, LONG DISTANCE RELATIONSHIPS AREN’T EASY. A&H ASKED THREE READERS HOW THEY COPE.
*Angela, 45, married with two sons
m
y husband has worked for an offshore company since we first met so I knew what I was getting into. In fact, we met while he was on his summer break in Malta. The first years were not easy but the distance made us appreciate each other more. When he came to Malta for a short holiday, we spent every minute together. Every hug, kiss and even simply holding my hand meant everything. After marriage, and especially after our sons were born, things were not so easy and exciting as before. When he came home, he tried to make up for his lost time with our sons and they obviously took up 100% of his attention. I still miss him a lot but my sons now keep me busy and time seems to fly nowadays. I think this happens to even normal relationships, not just
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RELATIONSHIPS
to long-distance ones like mine. We speak nearly every day through Skype and we exchange photos continuously, so he seems to be present. Regarding our sexual activity, well, now we don't consider this as such a need. My closest friends say that I should worry about him not being too keen, but I know my husband well and spending time altogether is what he always looks forward to.
*Michael, 36 years, married with two children My wife is currently studying and has to travel nearly every month for a whole week at a time. Ours cannot be exactly described as a long-distance relationship, but during the weeks she is not at home, I do my best to go on normally. She is pursuing these studies with my agreement and support and whenever she speaks about feeling guilty I do my best to encourage her, saying that it will soon be over. I admit that I miss her presence and yes, I also miss her intimately. During the weekend before she leaves, we always go on a date and our children sleep over at their grandparents’ homes. This quality time together is important for us and I recommend it to all other couples. It helps not only to strengthen our relationship, but in my case to reassure her that I support her. While she is abroad we communicate daily through Skype and
Some people might criticise my wife for leaving her family for a week at a time but I fully support women who pursue their careers. 24
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the children look forward to telling her about their days at school. When they go to sleep, I call her again so we have a quick chat, just for us alone. Parents know that at times it is difficult to find five minutes to just to talk to each other. During the days she is abroad, we find more time to speak intimately. Some people might criticise my wife for leaving her family for a week at a time, but I fully support women who pursue their careers and I step in to help with everything. After all, family commitments must be shared, and it is this that makes everything work.
A&H says..... Long-distance relationships can work if both parties agree about the way things are heading. • Avoid excessive communication. Couples who live close to each other don't spend hours texting or speaking on the phone. It's nice to send a 'good morning' and 'good night' message daily. These messages confirm that you woke up thinking of your partner and you want to think about him/her before you close your eyes. • View the distance between you as a journey
RELATIONSHIPS
*Jennifer, 23 years, in a relationship
I still miss him a lot but my sons now keep me busy and time seems to fly nowadays.
My boyfriend is currently doing a placement with the Army in a European country. We have only been together six months, and he's been abroad these last four months. I miss him terribly since he can't communicate that often. Whenever I receive a message or an email from him, I keep re-reading it over and over again. Then during the days of complete silence, my mind fills up with doubts. Comments from certain people really don't help. Some joke that people in the army are never faithful and this really hurts. I never express these doubts to him, especially since he is not having an easy placement there. I don't want to burden him with my suspicions. Before he left, we spoke about this relationship which was only in its initial weeks and he appeared committed. We never had sex before he left, and now I am looking forward to his first visit here. More than looking forward, I am excited to see his reaction and to see where things will end up going. It's hard especially during the weekend when all my friends go out to have fun. Ironically, I discovered once more the serenity of spending time with my parents who are supporting this relationship to the full.
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to go through. Take it as a test for your love. The distance can make your love stronger. • Sending a sexual message now and then also helps to spice up the situation and to make your partner feel desired. Sex is not only a biological need, but it is also an emotional one, so these types of message will help to keep the flame burning. • Even though you are apart, try to avoid dangerous situations. If you know that your friends are going out drinking and you know how the evening will end up, it is better to avoid going. If you are fully committed to your partner, control yourself. It is always a good idea to inform your partner of your plans so that they feel reassured. Avoid putting your
partner in a position where they feel helpless and excluded. • Try to do things together, like watching a video on Youtube while commenting on it through Skype. This will help decrease the sense of distance between you. • Plan visits to each other as often as possible. These visits will help you to share things which couples can normally take for granted but which mean the world to you, such as holding hands, kissing, going for a walk or sharing an ice-cream on the beach. • Talk about the future. A relationship can't remain long-distance forever, so you should plan the future and set dates for when you will live together. It is important to keep to
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QUICK GUIDE
SUMMER SUNand FUN
A GET UP AND GO ATTITUDE IS GOOD FOR OUR GENERAL WELLBEING BUT NOT ALL’S WELL JUST BECAUSE THE SUN SHINES. WHIZZ THROUGH A&H’S SEASONAL HEALTH GUIDE FOR A SUMMER THAT’S AS NEAR PERFECT AS POSSIBLE. COMPILED BY MARIKA AZZOPARDI Sunny side up
s
tay out in the sun only if it’s earlier than10.00am and later than 3.30p.m. At any other time whether the sun is shining or the sky is overcast, you should aim for shade, skin protection in the form of sunscreen or long-sleeved clothing. Don’t assume that working in the open is any different from sitting on the beach. The sun is still strong and can cause immediate and long-lasting damage.
Drink, drink, drink Drinking water (not alcoholic beverages or beer) is important to keep hydration to the maximum, especially on warmer days. Think of children and elderly people – as well as pets and other animals as being especially susceptible to dehydration. Do not resist drinking for long stretches of time as this can lead to heat exhaustion, migraine and general 26
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malaise. You can partly replenish lost fluids with fresh fruits, especially juicier types.
Eyes right UV rays are as damaging to your eyes as they are to your skin. Why squint against the sun and wind when you can wear sun protection in the form of a pair of good quality sunglasses? Choose your sunglasses well, not merely looking at their stylish shape, but more importantly at the level of sun protection they provide. Protect your eyes at all times, especially during long days at the beach or the pool when continuous immersion in sea water or chlorinated water will irritate and dry out your eyes drastically. Remember that long exposure to hot barbecue fumes and flames can cause major irritation to the eyes. Avoid wearing contact lenses and if you are the chef at the grill, protect your eyes from smokeinduced stinging and smarting by wearing clear eyewear. Even swimming goggles will do.
Sting attack Insect and jellyfish stings are more likely to happen when more skin is exposed. Arm yourself with a purposely created skin product to treat stings, which you can buy from a pharmacy. If you intend to use this product on a baby or an infant, make sure it is suitable for their young skin. Treat a sting immediately using warm seawater. Do not use bottled or cold water, nor ice packs, as these can actually increase the irritation by re-activating venom. Do not use vinegar or urine on the sting. A credit card is useful to scrape away jellyfish tentacles stuck to the skin. In the case of bee or wasp stings, avoid rubbing the stung area. Instead, try to remove the sting. Again, a credit card or another plastic card can be used to sharply swipe away bee-stings from the punctured skin. Seek medical attention in case of infants or young children, especially if you notice an allergic reaction.
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QUICK GUIDE
Save your soles
Warm up, cool down
While beach-combing cleaners will have seen to the sandy beaches and the removal of dangerous debris that can cause foot injuries, it is not uncommon to step onto something sharp, pointed or rusty hidden in the sand. Make sure each member of your family wears non-slip beach shoes that protect the soles from injury. Non-slip shoes are also helpful when clambering over rocks. Proper beach shoes will also save you from picking up nasty food diseases, so easily contracted from pool-sides. Cover up those soles to stay safe.
Remember that a car parked in the sun can heat up dangerously. If it’s closed or locked, its inside temperature will rise sharply. Never leave a person, young or old, or an animal locked in a car parked in the sun. Air-conditioning is good as long as you’re not deep freezing everybody. Learn how to regulate your air-conditioning systems so they don’t cause discomfort, illness, sore throats and
No man is an island
practice safe sex. Sexually transmitted diseases are accidents waiting to happen. Arm yourself with condoms and take all necessary precautions to keep safe. Keep in control, reduce your alcohol intake and avoid street drugs.
Starry nights Romantic adventures are possible and what’s more romantic than watching sunset from a beach? Less romantically, mosquitoes fly in to attack when the sun goes down. Air temperatures can drop quickly, and damp air feels unpleasant. Cover up, spray uncovered body parts with insect repellent and have sting soothing balms handy.
Think before you dip. Swim where the locals swim. Dive only where others do because it’s safe to do so.
Don’t swim out alone, especially when the sea is rough. This is particularly valid for tourists who step in to swim in the sea after only ever having swum in an indoor pool. Think before you dip. Swim where the locals swim. Dive only where others do because it’s safe to do so. Keep close to shore. Be aware that sea currents can easily cause difficulties. These considerations can save your back in more ways than one.
Keep it cool, eat it fresh Don’t leave cooked food out of refrigeration for long. The heat can cause it to go bad quicker than you think. Upset stomachs and gastric flu are easily brought on by badly stored food, re-frozen food, and yesterday’s fish and seafood. 28
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bronchitis. Clean air conditioner filters professionally to avoid the growth of mould and of bacteria which can cause the deadly Legionnaire’s disease.
Safe sex Summer tends to increase people’s libido. Summer romances do happen too. Either way,
Bin it or take it home
Just don’t leave your garbage on the beach. We’ve all seen it happen and we all know the consequences. Nobody enjoys walking on a beach strewn with empty bottles, crushed pizza boxes, filthy nappies and thousands of cigarette stubs. Once the wind blows, everything ends up in the sea and then we complain we’re swimming in a dump. Litter messes up our environment and harms sea and bird life. Respect others, respect nature. Teach children by example. Remember the maxim reduce, reuse, recyle, and bin your rubbish at the beach or take it home.
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A&H INFORMATION
Wellness starts from the FEET –
t
long lasting protection products, even for he heat is on and unfortunately diabetics and athletes. Summer is not always the best The Gehwol name has always stood for season for foot health. We opt expertise and reliability in foot care. The for unsupportive footwear such brand always kept a close connection and as flip flops and sandals, or even loyalty for the needs of podiatrists. This walk barefoot, causing common foot problems such as fungal infections, cracked close connection is extremely helpful in the use of product development. skin and heel pains. Gehwol products are based on With some simple steps one natural essential oils such as can avoid these common mountain pine oil, citronella skin conditions and pains oil, lavender and mint oil to and choosing the right mention a few and there is a footwear is definitely one Contact PH product for EVERY foot of them. for your FBRS Ltd condition including fungal On the other hand, using samples b EE infections; foot odour; dry, effective natural ingredients you buy tehfore cracked skin; heavy tired feet and for the well-being of the feet product e calluses. Whether prescribed by is another great option to heal your podiatrist or bought over the counter, stubborn skin conditions. Gehwol is a partner for life. Some serious skin conditions can be very Take care of your feet. Bring questions contagious and must be treated urgently about your feet to your doctor or trusted with the help of a Podiatrist. Gehwol podiatrist. provides optimal foot care with
TRY BEFORE YOU BUY
Your Podiatrist Trusts GEHWOL. So should you! Gehwol products are available in all leading pharmacies and beauty centres. For your daily foot care routine contact Professional Health and Beauty Services Ltd on 21 42 44 01/ 2/3 or email on info@phbsmalta.com June 2015
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SPORT
Sergio and Mark
A traveller and his dog using a donkey as a mean of transporta on
Meet th Camilleri Family
Mark with his son Kurt
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Mark with his son Clive
Sergio
Mark
SPORT
buddies ON TWO WHEELS
CYCLING THE CAMINO DE SANTIAGO IS MORE CHALLENGING THAN WALKING BUT ALOT EASIER THAN DOING IT ON A DONKEY. INTERVIEW BY ANNA MARIA GATT
m
ark Camilleri’s Facebook profile picture is of a human head with a bicycle instead of the brain. Cycling is his passion. For this interview, I met Mark and Sergio Drago at the place they first got to know each other. Sergio is the manager of one of the tea gardens and wine bistros, or allow me to describe it as one of the landmarks of Mdina, popular both with Maltese and tourists. “We met nearly two and a half years ago when I used to come here for coffee before starting work,” explained 46-year old Mark, a police sergeant. Both he and Sergio were involved in different activities with Sergio playing squash and regularly going to the gym and Mark participating in anything that has to do with the outdoors. “I’ve cycled regularly since 1986. When I met Sergio, it was natural for me to mention my passion for cycling and he was hooked immediately,” explains Mark, who took over the interview from the start. I remarked about this to Sergio who agreed, saying that this is what makes him and Mark compatible as cycling buddies. “We agree on everything and we do lots of planning beforehand so that on the actual route we avoid mishaps,” he explains. For the last two and a half years, Mark and Sergio have hit the roads together roughly three times a week. They explain that they mostly do cross-country cycling, covering approximately 50km in three hours each time. “We prefer cycling in the North where we keep discovering new trails, mostly by chance”, says Sergio who admits that most of the time it’s Mark who plans the routes. While cycling they give mutual technical and moral support. Cycling in the limited countryside makes one appreciate its beauty all the more. Mark recalls a particular episode when he met a man living at Mtahleb who had just started to use electricity: “I remember being fascinated by this man who led a simple, happy life, and who had only visited Valletta three times.” Is cycling an individual activity or is it better to cycle as a group? “We understand each other, we’re both well-disciplined and committed to cycling and this led us to explore further,” says Mark. Before meeting Sergio, Mark had cycled on Mount Etna in Sicily and this experience sparked the desire to do something more challenging. “The Camino de Santiago or The Way of St. James
was always something which I wanted to do. Reading about it increased my desire to do it and doing it by bike appeared very appealing,” explains Mark. The Camino is considered to be the most popular Christian pilgrim route in the world. Guidebooks describe the trail as a spiritual experience and it usually attracts walkers rather than cyclists. Mark and Sergio managed to combine spirituality with adventure. “My wife was diagnosed with breast cancer. It was a very difficult period for the whole family but thank God she responded well to treatment and is now on the way to recovery, so fingers crossed,” explains Sergio, adding that cycling the Camino de Santiago trail was his way of thanking God for this blessing. Mark, whose mother unfortunately succumbed to breast cancer, decided to join Sergio on the trail. Doing the Camino de Santiago pilgrimage involved lots of preparation, including choosing a route and preparing clothing and gear for all sorts of weather conditions. “We decided to do the Leon-Santiago route, better known as the French Way. It takes you through the mountains and beautiful remote villages,” explains Mark. Bikes were hired and picked up from the first stage at Leon. “We wanted to be sure that the hired bikes were similar to our bikes here in Malta, so a few weeks beforehand we sent in our specifications describing what we need,” said Mark. For Sergio, the weeks before the Camino were a nightmare. About two months beforehand he dislocated his shoulder but he was determined to make it: “I started intensive physiotherapy, which worked wonders. On the 5th of May I was ready to ride.” Since the cyclists had to cross mountains, at times for stretches longer than 15Km, the cyclists did lots of uphill training before leaving. After Mark’s technical and logistical descriptions, Sergio shared a few anecdotes of the ten days he spent with his cycling buddy. “We passed through wonderful scenery and every panoramic view was an excuse for Mark to stop and take a selfie,” he jokes. Mark defends himself saying that, although it is difficult to clearly capture the spirituality of the place, taking photos is the nearest thing one can do to share the beauty of the Camino with everyone else. “Along the route you meet people from all over the world. Some were on bikes, others were on foot and others chose to travel by donkey,” he says. “All pilgrims who manage to complete the Camino are awarded a certificate plus a passport which proves they’ve completed the pilgrimage. We carried a
Maltese flag with us and every time we stopped for a short break or to have our passports stamped, people engaged us in conversation about Malta.” Cycling the Camino de Santiago requires a certain degree of physical fitness but since this was not a competition, Mark and Sergio didn’t need to follow a rigid diet but proper nutrition was still necessary. “In cycling it is important to manage your weight. We always started the day with a good breakfast but then along the route we ate fruit and nuts. Half-way, after about the first three hours, we also used to eat a power bar containing caffeine and protein,” explains Mark. Water was also vital. They drank an average of 4 litres each daily while cycling, with one litre of it containing salt replacements. In the evening, dinner had to include carbohydrates and protein. Training an average of 14 hours per week is no mean feat especially for people working full-time who also have family commitments. “We find total support from our families and our employers,” explains Sergio who personally appreciates the support of his employer, Baroness Louisette dei Conti Sant Manduca. “She really enjoys listening to our cycling adventures and encourages us to keep on pursuing new adventures,” continues Sergio. I was delighted to meet this remarkable lady and could understand Sergio’s statement perfectly. Mark adds that his wife Carmen and his two sons have picked up his passion for cycling and they join him at times: “My sons are both into judo but enjoy waking up early during the weekend to join me for a three hour ride.” For the Camilleris, cycling has become one of the preferred family outings and precious quality time together. Sergio adds that Mark’s sons consider their dad as their super-hero and it’s a joy having them on board for rides. Apart from keeping physically fit, both Mark and Sergio describe cycling as an excellent opportunity to discover our countryside and to instil in respect for the environment. “It’s addictive. Skipping three days of cycling triggers a message that something is missing,” says Sergio. Many interesting points came up in this interview, maybe because of the relaxing and delicious set-up prepared for us by Sergio’s staff. Or maybe it was the enthusiasm of these two cyclists mingled with the breathtaking views of the venue? Whatever it was, one thing I’m sure of – there’ll be more cycling plans in the pipeline for this duo. I can only wish them long years of exploring and also a long-lasting and miles long friendship.
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AWARENESS
IT’S HARD TO BELIEVE, BUT TIME OFF CAN ACTUALLY MAKE YOU ILL. IF YOU FEEL UNWELL WHENEVER YOU TAKE A HOLIDAY, OR SIMPLY TAKE A WEEKEND OFF WORK, YOU COULD BE SUFFERING FROM LEISURE SICKNESS.
l
eisure sickness is a term first coined when a Dutch psychologist noticed he felt unwell whenever he took time off work at weekends or at times of the year like Christmas. Friends of his told him the same thing happened to them so he began to wonder what going on, rooted around for some literature on the subject and came up with nothing. Having identified a gap in human knowledge, Professor Ad Vingerhoets did what any good researcher would do – he designed a research study, pulled together a population sample, gathered and analysed data and came to the conclusion that his initial suspicions were correct. What Professor Ad Vingerhoets had discovered is that time off—the very thing
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recommended for people in stressful roles— can make you ill. In one variation, people feel nauseous, headachey, and tired and are prone to infection any time their intense work routine is disrupted by leisure time. The symptoms are recurrent and crop up when you would ordinarily expect to feel at your best. Rather than being a pleasant experience of winding down, weekends and the first few days of a holiday are infected, quite literally, by unpleasant bouts of flu-like symptoms or even by flu itself. In another variation, people who have left the rat race or who have cut down their workload to have more time for leisure and pleasure find that, rather than feeling energised and liberated, they feel depressed and unstimulated—underloaded, rather than overloaded—and prone to minor illnesses
Leisure sickness is a prolonged pattern of becoming unwell when away from your usual routine.
AWARENESS
Ease up your attitude or when you next take a holiday, your luxury bed is more likely to be a sick bed.
when they’d rarely, if ever, fallen ill when at work. Vingerhoets’s study showed that leisure sickness is relatively common, but there’s no specific lifestyle factor that we can cut out of our schedule nor is there any particular leisure activity that we can give up without which we would live happily ever after. So what’s the root cause? Victims are usually people who find it difficult to shift into non-working mode, who are driven to achieve and who feel heavily responsible at work. This means that they don’t properly take time off work, spending much of their downtime thinking about work rather than enjoying their surroundings. They are also people find it difficult to relax and who find planning and preparation for a holiday more stressful than enjoyable.
Interestingly, while being deeply involved in their job is a characteristic of people who suffer from leisure sickness (people who are not overly involved in their work apparently have no trouble enjoying their time out) people who do not suffer from leisure sickness are not necessarily less involved in their work. They’re just people who know how to relax and take time out purely for themselves. It’s a question of attitude, then, rather than of time on the job or the intensity of dedication to work. It’s counterintuitive to think someone would not get sick at work but would easily fall ill when on holiday which begs the question of why it happens at all. Vingerhoest floated the possibility that when there is competition for our attention, our body represses symptoms. Your body’s signals then become noticeable when you move out of the high pressure environment of work into the less stimulating environment of leisure time. It’s also possible that the mind has the power to subconsciously ‘postpone’ illness so that it does not interfere with work. A third possibility is that resistance is higher under stress, rather than lower, because the body goes into defence mode. Under stress, your senses are sharper, your reflexes are quicker, your responses are better and your mind is more focused. Then you relax and your defences go down so you pick up the nearest viral infection. The good news in this is that leisure sickness is known to affect 3% of the population. That leaves another 97% who’ll happily skip work in pursuit of pleasure. If you fall into the first group, the message is clear. Ease up your attitude or when you next take a holiday, your luxury bed is more likely to be a sick bed.
Vingerhoets‘s study surveyed 1,128 men and 765 women across Holland between the ages of 16 and 87. This study showed that around 3% of the population is inclined to leisure sickness. The first study was followed up with an in-depth study of 114 Dutch sufferers. The second study showed that the most common symptoms associated with leisure time are migraine, headaches, muscle pain, nausea, and fatigue and that viral infections causing colds and flu-like symptoms are more common when the sufferer takes a holiday. The study focused on key personality traits and specific behaviour and attitudes towards work and leisure. Most of the people who were affected had experienced the leisure time symptoms for over 10 years. They reported that the symptoms first emerged after a major life event such as a change of job, marriage or the birth of a child. The study also found that many of the people affected by these symptoms were also alike in other ways. They were perfectionists with a high workload, had an overdeveloped sense of responsibility at work and an eagerness to achieve, and found it difficult to switch off when not at work.
HOW TO AVOID IT Leisure sickness is a prolonged pattern of becoming unwell when away from your usual routine. It is one of those hazy conditions made up to keep researchers busy. Like chronic fatigue syndrome or sick building syndrome, it doesn’t seem to exist until it happens to you. If you suspect you have leisure illness, think back over the times you were ill recently and whether you had to take time off work or took to your bed when on holiday. Maybe you felt well for a long time and then picked up some ghastly illness just as you were about to head off on holiday? If that’s sounds like your experience, then you’re probably suffering from leisure illness. In a study of the condition, most people who claim to have recovered were able to point to a specific episode in their life after which things took a down turn. This was either a job change or a shift in their general attitude towards life. Once that problem was identified, they could work on their reaction to it. Fundamentally, this meant an attitude change. But if you can’t change your job (or your attitude), Vingerhoets suggests exercise on a Friday evening, which can help with the transition from work to weekend leisure; or if you are a perfectionist who takes work responsibilities too seriously, see a psychologist for some cognitive therapy.
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June 2015
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BOOKS
lifestyle READING
AGENDA’S PICK OF THE LATEST LIFESTYLE BOOKS.
HAPPINESS BY DESIGN PAUL DOLAN ISBN 9780141977539 As a Professor of Behavioural Science at the London School of Economics, Dolan conducts original research into the measurement of happiness and its causes and consequences, including the effects of our behaviour. Here he creates a new outlook on the pursuit of happiness – it’s not just how you feel, it’s
how you act. Happiness by Design shows that being happier requires us to actively re-design our immediate environment. Enough has been written on how to think happy. Happiness by Design is about how to behave happily and how to incorporate the most recent research findings into our everyday lives.
THE DIET MYTH: THE REAL SCIENCE BEHIND WHAT WE EAT TIM SPECTOR ISBN 9780297609193 We are all increasingly bewildered by the simple question of what to eat. Despite advice from experts, governments and dieticians about the dangers of too much fat, sugar, protein and lack of exercise, our nutrition - and the global obesity crisis - is getting worse. Why can one person eat a certain meal and gain weight and another eat exactly the same food and lose kilos? Genes provide part of the answer, but we have been overlooking one vital aspect of diet that lies within us. Thanks to recent breakthroughs, scientists have begun to examine the permanent
residents in our guts: the thousands of previously unknown but essential microbes whose job it is to digest our food and keep us alive. Drawing on the latest science and his own research team’s pioneering work, Professor Tim Spector explores the hidden world of the microbiome and demystifies the common misconceptions about fat, calories, vitamins and nutrients. Only by understanding how our own microbes interact with our bodies can we overcome our confusion about modern diets and nutrition to regain the correct balance of our ancestors.
A GREAT DAY AT THE OFFICE DR. JOHN BRIFFA ISBN Dreading work? Tired of a 9-5 that’s more like an 8-10? Feeling overwhelmed by your job? A Great Day at the Office offers practical solutions to the challenges of modern-day business life for a healthier, happier and more productive time at the office and away. For almost two decades, Dr John Briffa has worked with a wide range of organisations, both in the UK and elsewhere, to inspire literally thousands of people to live and work more
9780007547937
healthily, effectively and sustainably. His techniques have proven, time and again, that small changes to your lifestyle will recharge your batteries and boost your performance and productivity. Areas he covers include diet, hydration, the amount of alcohol you drink, and the relation these bear to your quantity and quality of sleep. Many of his solutions go against conventional wisdom, but are based on the most recent and cutting-edge studies.
SUFFOCATION: LIVING MORE WITH LESS JAMES WALLMAN ISBN 9780241971543 We have more stuff than we could ever need - clothes we don’t wear, kit we don’t use, and toys we don’t play with. But having everything we thought we wanted isn’t making us happier. It’s bad for the planet. It’s cluttering up our homes. It’s making us feel ‘stuffocated’ and stressed, and it might even be killing us. In this ground breaking book, trend forecaster James Wallman finds that a rising number of people are turning their backs on all-you-can-get
consumption, from the telecoms exec who’s sold almost everything he owns, to the well-off family who have moved into a remote mountain cabin. Wallman’s solution to our clutter crisis is less extreme, but equally fundamental. We have to transform what we value. We have to focus less on possessions and more on experiences. Rather than a new watch or another pair of shoes, we should invest in shared experiences like holidays and time with friends.
LIFE WITH A SPRINKLE OF GLITTER LOUISE PENTLAND ISBN 9781471149726 Imagine you are in one of those glorious vintage shops where every surface is laden with treasure. Cut glass, pill boxes, old cameras, pendants, chests of drawers and stacks and stacks of books. This book is like that. Each chapter is one of those gem encrusted tins that you can open, peep inside and enjoy. You can either methodically wander the entire shop, looking at each individual item in order, or, you can dance around with wild abandon, opening and closing whatever you like, whenever you like. You can take in tiny bits of it at a time or you can devour it all in one go. I don’t mind. I don’t mind how 34
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you go about it; all that matters to me is that you take something from it. Divided into four sections: Glitz, Create, Need to Knows and All About Love, you’ll find all my little tips and tricks, stories and insights and nuggets of advice. I want you to walk away from this book feeling uplifted. I want you to feel as though you are equipped to deal with something in your life and deal with it in the best possible, positive way. I want to show you how I find so much joy and enrichment in my life and how you can do it too, with just a Sprinkle of Glitter.
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FITNESS
I came on a ship that needed repairs. We went to the dry-docks and they sorted the damage out, but during my stay, I happened to meet the mother of my children and quickly decided that Malta was the place for me 36
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FITNESS
FROM IRAN TO INSPIRE
BY ALISON BEZZINA
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bi Ebidanaid (43) might have landed in Malta by chance, but ever since he’s laid eyes on the island he’s never looked back. Ebi has been working with Inspire for the past 14 years, from way back when the organisation was still split and known as Razzet tal-Hbiberija and The Eden Foundation. His physical build almost automatically gives away what he does for a living and as he goes on to explain that he specializes in giving sports massages, I can almost feel the miracles this man’s hands can perform. Muscular and in top form, Ebi is father to two boys, Daniel (4) and Aiden (9) and with enough energy and strength to power the national grid, Ebi speaks of his job at Inspire with the enthusiasm of a child in a toy store. “I love working here so much that I even volunteer many hours to this place. It’s just who I am.” Originally from Iran, 15 years ago Ebi came to Malta on a navy mission. “I was a soldier at the time,” he explains, “I came on a ship that needed repairs. We went to the dry-docks and they sorted the damage out, but during my stay, I happened to meet the mother of my children and quickly decided that Malta was the place for me.” With a background in wrestling and swimming, Ebi turned out to be an all-round sportsman. Today he is revered by many sports people among whom he is also known as the man who ‘gives you wings.’ “I see many people with injuries or stress pain, so I work a lot with my hands to give them some relief,” he explains. “I don’t think that a machine can ever do a massage as well as a human being.” Apart from sports massages, which Ebi offers by appointment from Inspire at Marsascala, he also
I see many people with injuries or stress pain, so I work a lot with my hands to give them some relief gives swimming lessons to children and adults. “I love working with people, and seeing that people feel better after working out, gives me great satisfaction.” Ebi is also a fitness instructor. He offers personal instruction and gives fitness classes at the Inspire Fitness Centre. “I believe that feeling good has a lot to do with taking care of your body and physical health, and that’s something that we can really help with here at Inspire. It’s not just people with disabilities that need rehabilitation and physical therapy; it’s every single one of us out there. Whether it’s to recover from an injury, for ongoing maintenance or getting into shape, everyone should work out a little every day and people should never neglect their bodies. After all, they only get one for the rest of their lives. If motivation is lacking
the team here is trained to get you going and to keep you going.” “I first joined the Inspire team after having come here for physiotherapy. That’s when I met Nathan Farrugia, Inspire’s President. I was suffering from a back injury and I was so grateful and happy with the results that I started to volunteer and help out. Soon enough I was employed, and I haven’t looked back since.” When you visit Inspire in Marsascala you are likely to find Ebi in the 25 metre hydrotherapy pool that is most popular with people suffering from physical conditions as well as others who are training for some challenge. “I’ve taken my swimming students on quite a few challenges lately,” he says with a smile of satisfaction, “we did the Malta-Gozo crossing, as well as a round Comino challenge.” If not in the pool, you will find Ebi in the fitness room helping or instructing clients on the resistance training machines or egging them on to finish their cardiovascular training. “This is what I do,” he says, “and I am very happy doing it for Inspire because I truly believe in the cause. I see what we do for people with disabilities every single day, I see the smiles we put on their faces and I see them improve constantly. This is not something I would get from any other job at any other place.” The Inspire Health and Fitness Centre is the only fully accessible fitness facility in Malta and Gozo. People with disabilities qualify for free or heavily subsidized memberships and paid members help fund the many programs and services that Inspire offer to people with disabilities. Full inclusive packages grant members the use of gym, indoor pool, sauna and fitness classes.
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www.inspire.org.mt or T 21636526. June 2015
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DEMENTIA Ageing well in place I feel as if I have just landed in a foreign country where I don’t know the language and the culture is totally different to my own. I have no friends. I don’t know how to get around. I can’t even understand the signs and communication is difficult because I am not understood and I cannot understand those around me… I feel frightened, frustrated, confused, lost, lonely and I definitely want to go back home!! This is commonly the experience of persons with dementia who have recently been admitted into a long-term residence. They have been placed in an environment that they do not know, with people they are not familiar with. The daily routine may be different and often they have not chosen to be there. This may result in altered behaviour like aggression, anger, withdrawal, depression, agitation and increased confusion. Caring for a person with dementia can be very challenging for relatives, especially if the partner or main caregiver is elderly or the daughter or son providing support has to go to work as well as juggle with family and personal commitments. Very often, after a prolonged period of struggling and combatting with feelings of guilt, a decision is taken to find a residence where the person with dementia can be cared for.
Dedicated dementia wards and environments, as the name implies, should be designed to cater for the special needs of persons with dementia. Special care should be put into the planning, design, selection of furniture and furnishing based on expert advice and research. This is what has been done at the Hilltop Retirement Village that has given much attention in the planning and setting up of the dedicated 30-bedded dementia ward and surrounding environment. Measures have been taken to ensure safety, orientation, participation and a sense of well-being. The design includes features like appropriate lighting and specialized signage to assist way finding, colour contrast for identification of objects and furniture e.g. light switches on a contrasting background, specially designed windows for safety, a monitoring system that allows free but safe wandering. Detail in the selection of furniture and equipment that promotes independence, easy access and location of objects have also been emphasized to ensure that the residents continue to participate in daily activities for as long as possible. Knowing how important it is to be in a familiar ambience that the resident can relate to has been a focal point from the start. For this reason, the residents residing at the Hilltop Retirement Village will be encouraged to bring personal items that will help to make the environment more homely and encourage ageing well in place. The outdoor gardens
have been designed, keeping in mind the needs of persons with dementia, and have sensory features that promote a sense of tranquillity and encourage interaction. Activities to encourage reminiscence and feelings of continuity between the past and the present will be offered to the residents as part of their daily routine and leisure activities. Different levels of support will also be provided according to the level of independence and activity of the residents since the Hilltop Gardens offers the choice of independent living, assistive living and residential care. However, the environment alone will not provide all that is necessary to ensure that the older person with dementia is getting the best care possible. The trained staff will be guided by protocols of care and intervention in order to ensure that continuous support, at the level required by each individual resident, is provided in a timely fashion. Hilltop Gardens is committed to delivering a quality service and has recently signed a collaborative agreement with CareMark to provide the necessary ongoing training and monitoring of staff. In fact, all carers, employed at the Hilltop Gardens, will be accredited. The approach and behaviour of the multidisciplinary team will have a considerable effect on the integration of the older person within the home. Structured programmes of activities will be included, emphasizing the importance of establishing routines and active participation which will prevent the resident from withdrawing into a ‘lost world’ and regress more quickly than expected. The Hilltop Retirement Village, being the first of its kind in Malta, promotes the concept of integration as opposed to segregation by enabling and giving the residents the opportunity to continue living in an inclusive environment. The Hilltop Gardens aims to provide a life of quality, a sense of security and care for all its residents. Cynthia Scerri, Occupational Therapist Dementia Consultant
For more information visit: www.hilltopretirementliving.com or call 79432277
AWARENESS
sh�e up
YOUR SAFETY SWIMMING IS A HEALTHY ACTIVITY WHATEVER YOUR AGE, BUT IT’S ONLY AS SAFE AS YOU MAKE IT SAYS DANIELA ALLEN
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iving surrounded by the sea means most of us learn how to swim early on. Whether we also learn safety rules is another matter. No matter how confident and comfortable we feel in the water, we need to be aware of the risks. Safety should never be taken for granted whenever you’re in or on the water, whether at a pool, at the beach, or out on the open seas. Many of us make the most of warm weather every year by swimming in our own pools. Tragically, though, many young children world-wide drown in pools each year. Many children who drowned in home pools were out of sight for less than five minutes and in the care of one or both parents at the time.
At the beach • Swim only in designated areas, preferably supervised by lifeguards. • Always swim with a buddy. Don’t swim alone, and don’t allow anyone in your charge to swim alone. • Never leave a young child unattended near water.
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Children should be supervised by adults, not by other children. Teach children to always ask for your permission before going near water. Children and inexperienced swimmers should wear life jackets when around water, but do not rely on life jackets alone. Keep an eye on them too. Make sure everyone in your family learns to swim well. You can learn to swim at any age, especially if you enrol in age-appropriate swimming lessons. Avoid distractions when supervising children around water. Share beach supervision with other adults. If a child is missing, check the water first. Seconds count in preventing death or disability. Know how and when to call the local emergency number. Enrol in home pool safety, water safety, first aid and CPR courses. Protect your skin. Limit the amount of direct sunlight you receive between 10am and 4p.m. and wear sunscreen. Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.
Home pool safety • Secure your pool with appropriate barriers. Completely surround your pool with a 4-feet high fence or barrier with a self-closing, self-latching gate. • Place a safety cover on the pool when it is not in use and remove any ladders or steps used for access. • Consider installing a pool alarm that goes off if anyone enters the pool. • Keep children under active supervision at all times. Stay in arm’s reach of young children. • Designate a responsible person to watch the water when people are in the pool. Never allow anyone to swim alone. • Have young or inexperienced swimmers wear a life jacket. 40
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Cruising Safely If you like to enjoy the sea from the comfort of your own boat, PETER PAUL COLEIRO, Senior Operations Manager, Civil Protection Department has some advice. • Ensure everyone in the home knows how to swim well. • Keep your pool clean and clear. Maintain proper chemical levels, circulation and filtration. Regularly test and adjust the chemical levels to minimise the risk of earaches, rashes or more serious diseases. • Establish and enforce rules and safe behaviour, such as “no diving,” “stay away from drain covers,” “swim with a friend” and “walk please.” • Ensure everyone at home knows how to respond to emergencies by having appropriate safety equipment and taking water safety, first aid and CPR courses. • Have appropriate equipment, such as reaching or throwing equipment, a mobile phone, life jackets and a first aid kit to hand.
What is a minor inconvenience on dry land, such as engine failure, may turn into a major emergency when you’re out at sea. It is important to be prepared for such contingencies. There are several measures that one can take before venturing out to sea. These include, but are not limited to, the following. • Check the weather forecast beforehand. • Check the vessel itself for damage and defects. • Check that the equipment on board is in good working order. • Check that there is sufficient food and water for the trip. • Stock up on additional drinking water to be used in emergencies. • Check that safety equipment is on board, that
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it is in good working order and show its location and use to all those aboard. Ensure that there is a personal floatation device for each and every person on board. Ensure that there is a means of communication on board other than a mobile phone. Advise a next of kin on the boating plan. Check the latest Notice to Mariners. Respect the speed limits and swimmers’ zones. While you’re steering the boat, someone else needs to be on the lookout for other vessels and swimmers or divers. Use the navigation lights in low light conditions or at night. Use alcohol responsibly.
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June 2015
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WATER SPORT
WANT REAL FREEDOM? TRY SAILING
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SAILING’S ABOUT FUN, FREEDOM AND PERSONAL DEVELOPMENT AND A GREAT WAY FOR CHILDREN TO DEVELOP INDEPENDENCE, ANNA MARIA GATT FINDS OUT.
spent my childhood living in a seaside village and have fond memories of days spent admiring the beautiful blue sea and the colours of the boats carrying passengers along the rugged coast. Ironically, though, I never tried sailing. “You're missing a lot,” smiles David Anastasi, Rear Commodore (Sailing) at the Royal Malta Yacht Club, and one of the Club's racing programme organiser and managers. My interview with him
and other members of the Royal Malta Yacht Club made me realize that, as islanders, we should at least experience sailing once in our lifetime, bonding properly with what surrounds us every single day. The Royal Malta Yacht Club, based at the Ta' Xbiex Marina, promotes sailing and yachting. It is home to the famous annual Rolex Middle Sea Race and organises various racing and social
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WATER SPORT
events throughout the year. “The RMYC is a members-only club and applications are approved by the committee,” David says, adding that sailing is not just for the elite. “That idea is simply a myth. Anyone interested in sailing can become a member.” David has sailed since he was ten years old, having started through the sailing club at St. Edward's College. As the years went by, he bought his own sailing boat and his passion for sailing grew. He now participates regularly in the Rolex Middle Sea Race. “During the race, we sail as a team. We work hard to prepare for the race by doing other races together and by optimising the boat,” he says. Sailing is a versatile sport. Some want to learn how to sail to be able to cruise around the world while others just want to sail and enjoy the sea. It also depends on what type of boat you sail. Some require more physical toughness; others require more tactical knowledge. “Sailing is a sport for all. Everyone can be a sailor,” David explains, telling me that sailing can be a very attractive activity for children. To me, this takes some convincing. I have worked with school children for the last 15 years, and experience has taught me that children want to be as physically active as possible, constantly moving around. However, meeting David Anastasi and Catherine Hough at the RMYC persuaded me that sailing can be as exciting for children as a football match, if not more. Catherine Hough is the club’s sailing school manager. Catherine, or Cath, as she is known, has participated in many editions of the Laser World Championships. She also participates in dinghy sailing, yacht cruising and racing, windsurfing and kitesurfing. “Sailing is all about learning, independence and freedom. Children look forward to being on their own, to being independent,” she says, 44
June 2015
describing a young sailor as a person in charge of his/her own world. Sailing lessons for children include not only how to handle the boat itself but also how to understand the elements, read the weather and take your own decisions. Cath is a member of SailCoach Foundation which has teamed up with the Royal Malta Yacht Club to form the Royal Malta Yacht Club Sailing School. SailCoach was founded with the aim of creating a global coaching organisation to help sailors from all parts of the globe to pursue their sailing goals and dreams and fulfil their sporting potential. Sailors trained by SailCoach have been at the forefront of various editions of the Olympic Games, and children in Malta now have the opportunity to be introduced to this wonderful, environmentally-friendly sport through world-class coaches. “It is a great experience working with SailCoach, and these last six weeks I've been in Malta have been wonderful,” Cath says. “Malta is an ideal place for sailing and I look forward to transferring my expertise to all those interested.” The Royal Malta Yacht Club Sailing School has a professionally coached programme catering to all abilities, from complete beginners up to more advanced levels. “You can start
sailing at any age,” David says. “Once, when I was only about 16 years old, I taught sailing to a 60-year old man. It was awkward at first, but watching him learn and develop his sailing skills filled me with satisfaction. No knowledge is personal. It is there to be developed and transferred to others.” This is the thinking behind the club committee’s decision two years ago to set up a sailing school. “We bought four dinghies with the sole aim of making them available to enthusiastic young sailors,” says David. With this year’s strong collaboration with SailCoach and the arrival of Cath at the head of the school, things look promising. “Our sailing lessons are open to children aged seven onwards,” Cath explains. “During the summer holidays, sessions will be held in the mornings for children and in the afternoon for adults.” She adds that, due to the demands of the sport, each instructor will only be responsible for three students or fewer. “This guarantees individual attention and more time on task,” adds David. The brand new RS Vision sailing dinghies promise an exciting time for trainee sailors. David says that these dinghies are the ideal medium for learning to sail properly. There are a variety of courses to choose from which are based on the Royal Yachting Association course but which have been fine tuned for the RMYC Sailing School. “For us, the RMYC Sailing School is a commitment towards the sport and towards our youngsters,” says David. “We are open for everyone, for the young child who is currently exploring the wonderful world of sport and is curious about how a small boat can sail into the wind to the boat owner who wants to learn finer details of how a sailing boat works.” The future of sailing in Malta and of the Royal Malta Yacht Club looks very promising. “We believe in this project and look forward to reaping its benefits,” David says. “We want to see more Maltese participants in the club's regattas and more crews made up solely of Maltese. We also hope to set up further sections within the club, such as a dinghy and a youth section.” The hour I spent at the Royal Malta Yacht Club confirmed my ongoing philosophy that learning is a continual process. Although I have worked in a sporting environment since I left school, and I have grown-up at a stone's throw away from the sea, I realize I never really appreciated sailing and I look forward to meeting this enthusiastic team again. As David, Cath and RMYC PR Maria Vella-Galea point out, sailing is for everyone and it is never late to start. John F. Kennedy once said, “We are all tied to the sea and when we sail on the open sea, we are returning to where we came from.” As islanders, we should take note.
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www.rmyc.org/sailing-school/ +356 2133 3109 sailingschool@rmyc.org
PRODUCT NEWS
ALKAGIN® FOR INTIMATE HYGIENE The intimate area of girls and women is extremely delicate and susceptible to irritations which present as burning, dryness, itching and redness among other symptoms. There are many causes of irritations such as urine, synthetic underwear, pools, sanitary towels and tampons, menstruation and the use of soaps. Alkagin® Cleansing Solution is specifically designed to provide instant relief from burning, dryness, itching and redness. It is a soft liquid with a pleasant smell and is soap-free. Its natural ingredients are designed to provide the required soothing, refreshing, moisturising and antiredness effects. Its soothing and protective action means that Alkagin® Cleansing Solution can be used not just to treat, but also to prevent such discomforts. Alkagin® is also ideal for young girls too, who like their mums can also complain of these discomforts. Alkagin® Cleansing Solution is found in all leading pharmacies. For more information call Cherubino Ltd on 2134 3270
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UK ACTIVE SNACKER Perfect for travel or at home, the NUK Active Snacker offers mess-free mobile snacking. It’s soft, silicon flaps are gentle on little hands, and keep snacks in. Its soft removable handles fit perfectly into your little one’s hands or into a car’s cup holder once they are removed. The NUK Active Snacker is BPA free and dishwasher-safe. NUK Active Snacker is available in three different colours and is ideal for children from three years onwards.
OSTEOPOROSIS IDEOS CALCIUM WITH VITAMIN D3 Bone density decreases with age, leading to bone fragility, fractures and other serious complications. Calcium is the bones’ building block, absorbed by the bones with the help of Vitamin D. Calcium and Vitamin D supplementation are important to maintain bone health and prevent osteoporosis. Ideos® is a combination of Calcium and Vitamin D in a convenient lemon-flavoured, chewable tablet form. Ideos® contains 500 mg of elemental Calcium and 400 IU of Vitamin D per tablet. In compliance with international recommended allowances, Ideos® is to be taken twice daily, long term, according to the doctor’s recommendation. Serolf Trading Agency Ltd. T: 2133 7231 | info@serolf.com | www.serolf.com June 2015
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PRODUCT NEWS
FORTICARE NUTRITION FOR CANCER PATIENTS 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 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. FortiCare is available from all leading pharmacies. For more information kindly call Cherubino Ltd on 2132 3270
SWEET SWITCH WITH STEVIA All the Sweet Switch products are suitable for diabetics since they are made using Stevia, a natural sweetener with no side effects, no calories and a glycemic index of zero. However, what makes these products so special is that they all taste delicious. The range consists of three types of chocolate: Milk, Milk with Hazelnuts and 70% Dark; jams: Strawberry and Apricot; Hazelnut Spread; Chocolate Covered Almonds; Cookies and Sweets. J.Calleja Ltd 2152 3865 info@jcallejaltd.com. Facebook: Sweet Switch Malta
NUTRITION DURING BREASTFEEDING A healthy, wellbalanced 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
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KERECIS NEW SKIN CREAMS CONTAINING mOMEGA 3 NOW IN MALTA Kerecis is an Icelandic company with the mission to facilitate healing through tissue regeneration. They have developed the mOmega3™ fatty acid technology extracted in a delicate manner from fish skin for use in several dermatological indications. mOmega-3 fatty acids are known to promote health and are an essential part of the skin's morphology. The mOmega3™ extraction technology has been especially developed to preserve the fatty acids’ ability to maintain moisture in the outermost layer of the skin. mOmega-3 fatty acids are essential to the human body. They cannot be synthesised and so need to be obtained from outside sources. Call at your nearest pharmacy and get your skin the cream it deserves. Trade enquiries JML.Azzopardi@gmail.com www.kerecis.com
CONSERVE YOUR COLOUR WITH KOLESTON Unique technology waterproofs hair to keep intense rich colour for longer The summer sun brings plenty of fun, but it also means having to deal with faded hair colour. This is about to change! Thanks to the experts at Wella, Koleston is proud to introduce a unique technology which will allow you to enjoy long lasting colour throughout the summer. Koleston’s exclusive waterproof colour technology works in two ways to optimise colour richness. Apart from penetrating colour deep inside hair fibers, making it less vulnerable to fading and washout, Koleston’s technology is also draws inspiration from the natural structure of the hair. Observing the f-layer – the hair’s natural conditioner, Koleston has been able to develop a way to mimic the wax-like form which ‘waterproofs’ uncoloured hair, to ensure protection and colour conservation on treated hair. For trade enquiries, contact VJ Salomone Marketing on 8007 2387; visit www.vjsm.com.mt or follow our Facebook page - ‘VJ Salomone Marketing’.
MORE THAN GLUTEN FREE The Peak’s Free From brand boasts over 30 different products which are not only glutenfree but also free from wheat, dairy, eggs and GMO. Some of the products in the range are crisp bread, snacks, cereals, pasta, sauce, spices, breadcrumbs, couscous, quinoa, cakes, pancakes and bread mixes as well as many different types of flour. J. Calleja Caterers & Wholesalers Ltd T 2152 3865 / 2752 3865 info@jcallejaltd.com www.jcallejaltd.com
d�ect�y
MAPFRE MIDDLESEA OFFERS MORE THAN JUST HEALTH INSURANCE Think ahead and protect yourself and your loved ones. The Mapfre Middlesea Health Insurance offers additional benefits apart from access to the best medical care. Mediphone is a 24-hour telephone medical advice service which allows clients to contact a doctor in the event of any health-related circumstance. The Health policy also offers a Second Medical Opinion programme as well as discounts on various services offered by We Care Co. Ltd, depending on the level of cover. Call Mapfre Middlesea on 21246262 for more information.
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 BIRGU / 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
PROTECT IT SOCKS The PROTECT iT line of advanced-technology socks are designed to deliver the ultimate solution in protection and comfort for the at-risk foot. For people with diabetes, arthritis and other medical conditions which lead to sensitive or sore-prone feet, PROTECT iT Therapeutic Line socks are the ultimate in protection, comfort and health. Available from all Scholl Foothealth Centres in Malta and Abela’s Health & Beauty Centre in Gozo. Trade enquires: Pharma-Cos Ltd. Tel: 2144 1870
SCHOLL ORTHAHEEL Scholl Orthaheel is a range of orthotic inserts that fit into everyday shoes including high heels. They were invented by leading podiatrist Phillip Vasyli and are the result of extensive clinical and consumer research. Their unique patented design naturally repositions the foot, enabling the feet, ankles and legs to function as they should. Scholl Orthaheel orthotics can also provide natural relief from many foot and leg problems. Feel the difference in just 30 days. AVAILABLE FROM ALL LEADING PHARMACIES AND SCHOLL FOOTHEALTH CENTRES. www.schollfoothealthcentre.com Trade enquires: Pharma-Cos Ltd. T 2144 1870
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
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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
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June 2015
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
SPRING-SUMMER 2015
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