Nutrition with Irene

How to Find your Way to the which is another plus for the milk theory. Tahini (sesame seeds) is a super source of calcium and ideal for a dairy-free alternative for calcium. Land of Nod! Magnesium is Nature's tranquilizer - calming nerve cells, relaxing tension and making us dreamy. Magnesium is plentiful in leafy greens, pumpkin hours of good quality sleep for healing and repair, to recover from stress, in the brain to produce melatonin while light causes that production to turn synchronizes the sleep-wake cycle with night and day. In doing so, and resting mother, there may be a chance that her milk has higher levels and that it is the association with contented, sleeping babies that triggers our sleepy response! Either way, milk may be a contender in the pursuit of catching those Zzzzzs. It was once thought that melatonin was a hormone exclusive to humans properties, which may explain why much of our repairs are made at night! Tryptophan, as mentioned above and also found in nuts, pumpkin seeds, turkey, oats and legumes needs to be combined with a complex often left languishing outside in favour of other amino acids such as seeds, almonds, wholegrains and dark chocolate. A couple of squares Irene Ní Fhlannúra dark chocolate (greater than 80% cocoa solids) and a handful of pumpkin seeds make a good bedtime combo! Wash it down with hot cacao milk and its lights out, goodnight! Herbal teas, tinctures and other herbal preparations valerian, chamomile and lemon balm used as a bedtime tea. For a therapeutic dose of these herbs, use a tablespoon of dried or fresh herb to one mugful of boiling water. Allow to steep for 10 minutes before drinking. Drink these teas during the day also, instead of tea or coffee. Both valerian and lemon balm are particularly good for sleeplessness brought on by stress or anxiety. Valerian combines well with lemon balm and hops extract in herbal remedies or may be used alone. Another gentle sleep-inducer is passionflower. A dose of the tincture in a little water half hour before bedtime is best. A comforting bath or foot bath is also a great addition to your bedtime routine. Add 10-15 drops of essential oil such as lavender, orange blossom (neroli) or ylang-ylang. These aren't just great smells; they are absorbed quickly through the skin Sleepless nights, tossing and turning is enough to drive the most resilient Now that you have the right ingredients for a great night sleep, enhance of us over the edge. The heightened levels of Covid-anxiety are not helping your efforts by clearing your bedroom of clutter, electronics, bright lights matters but it is during these troubling times that sleep can play a vital role and noise - all of whichcan keep you awake. TVs, computers and mobile in our physical and mental wellbeing. Adult humans need seven to nine phone screens with their bright screens inhibits melatonin production. to regulate and reset our body clock, to process thoughts and emotions Sometimes, in the panic of not being able to sleep, we can overlook the and rejuvenate the mind and body. Yet for many adults, getting a good simplest remedies or overthink our insomnia. Once discovered, poor night's sleep is becoming a bit of a nightmare! A chronic lack of sleep is sleeping habits can be overcome so take time to examine your own sleep linked to medical conditions including obesity, type 2 diabetes, high blood routine. Tune into your natural circadian rhythm which paves the way to pressure, heart disease, stroke, poor mental health, and early death. And if the land of nod with a soothing, gentle transition time, separating day that is not enough to keep you awake - stress, worry, caffeine, stimulants, from night and soon you will be sleeping like a baby! alcohol and a poor diet (high in sugar and food additives) are also major contributors to poor sleeping patterns. If counting sheep isn't working for you, maybe there is something in the kitchen that might do the trick! Irene Ní Fhlannúra, Nutritional Therapist at Ré Nua Natural Health, Dingle 086 1662562 - Website: www.renuanaturalhealth.com Few foods have the reputation of curing insomnia quite like a glass of warm milk. There is even a “sleepy” version of milk in the shops which • In-person or online consultations, food intolerance testing and Body Composition analysis, strictly by appointment. contains higher levels of melatonin because the cows were milked at night! • Autumn/Winter FITFOOD (8-week Weight Loss Programme) In humans (I’m not too sure about cows) darkness prompts the pineal gland Available Online stop. Melatonin regulates the circadian rhythm (our body clock) which in Now Available Online with weekly video calls this facilitates the transition to sleep and promotes quality rest. Now, if the farmer can sneak into the milking parlour in the dark and milk a relaxed FITFOOD 8-weekWeight Nutrition,Lifestyle Lo and ssPro Seasonal gramm Wellness e A U T U M N A N D W I N T E R of melatonin at night. In saying that, milk does have some calming qualities that may help with sleep including amino acid, tryptophan which converts to melatonin and to 5-HTP, the precursor to serotonin, the mood stabilizing hormone. Most science points to the psychological link we have with milk Life isLife isLife is Good!Good!Good! and animals but now it has been concluded that melatonin is found in nuts, What's Included? 48-page FITFOOD book, Weekly weigh-ins with Body Composition Scan, sprouted seeds, some grains, cherries, red grapes, insects and bacteria. Weekly goals, Support, Seasonal Health Tips, Meal Plan & Recipes Black, non-glutinous rice, oats and barley have the highest content while €199 Irene Ní Fhlannúra, Nutritional Therapist, Ré Nua Natural Health, Dingle tart cherries (Montmorency variety) top the fruity melatonin charts. All Included Book your slot! 066 9151360/086 1662562 Interestingly, researchers have also linked melatonin with antioxidant www.renuanaturalhealth.com carbohydrate such as wholegrains or vegetables. Without carbohydrates, tryptophan has a difficult time crossing the blood-brain barrier and is Painter & Plasterer Repairs and work their calming and soothing effect in a matter of minutes. tyrosine - which stimulates brain activity and has an opposite effect on Interior / Exterior our sleep. For bedtime snacks combine complex carbohydrates, such as House Maintenance, Power Hosingwholegrains with a small amount of tryptophan-containing protein, eg oatcake with pumpkin seed butter. Calcium helps in the conversion of tryptophan to sleep inducing hormones Call Paudie on 087 9947927 Paudie O'Connor 087-9947927 Fully Insured

8 Corca Dhuibhne Beo

Tourism Talk and Thoughts from the Dingle Peninsula

Caroline Boland

Our thoughts are with our beloved friend Fungie as we all hope and pray that he is safe and well. Imagine, 37 years so far as part of our community, bringing so much joy and wonder to so many people’s lives, not just here but across Ireland and the world. Let's all take some time today to think of him, the wonderful experiences he has given each of us, and send out to him in return, the wonderful magic of friendship that he has given us.

Covid-19 Level 5

As you will know by now, Ireland has moved to Level 5 as from Wednesday last. This will be in place for 6 weeks until December 1st. It is hoped that it will then allow us to enjoy a ‘new’ kind of Christmas but more importantly to allow businesses, who feel they can re-open, to trade over the Christmas season. Whilst there will be uncertainty over the coming weeks over how to re-open Ireland in December, for those who wish to re-open, please contact Sam at dinglept@gmail.com . So as ever, safe social distancing, safe coughing etiquette, washing our hands regularly and wearing our face masks indoors and in queues.

Budget 2021 Support Highlights from Chambers Ireland

• Commercial rates waived until the end of this year, but no further commitment past December. Tourism and Hospitality • Establishment of €3.4billion Covid and Brexit economic recovery fund to help sectors such as hospitality, culture and aviation; • Hospitality VAT drop to 9% - 1st November until December 2021; • Reduction in VAT from 23% to 21% effective immediately; • Covid-19 Restrictions Support Scheme (CRSS) will provide businesses with immediate funding if they are forced to close due to level 3 or higher restrictions. The Government will pay them based on their 2019 average weekly turn over. It will apply to premises where restrictions directly prohibit or restrict access. Payments will be calculated on the basis of 10 per cent of the first €1 million in turnover and 5 per cent thereafter, based on average VAT exclusive turnover for 2019. It will be subject to a maximum weekly payment of €5,000; million support for Cork and Shannon airports; • €55 million for tourism business support scheme and €5 million for a product development scheme. New Wage Subsidy Scheme for self-employed and sole traders

New scheme for self-employed to allow them to take up intermittent work without losing their PUP benefit;

EWSS and PUP to be extended beyond 31 March 2021;

Debt warehousing to be extended to allow the deferral of payments with no interest, 3% thereafter and no surcharge; Government to apply to EU SURE Fund (€2.5 billion) to fund the wage subsidy schemes; Earned Income Tax Credit for the self-employed increased by a further €150, making it €1,650 per year. Upskilling and Training Funding for 10,000 upskilling and reskilling opportunities with Solas and Skillnet Ireland including the Skills to Advance and Skills to Compete programmes; €200m earmarked for training, skills development, work placement schemes, recruitment subsidies, and job search and assistance measures.

Make sure to avail of all supports that are available to you over the coming weeks and months. Let’s work together to continue to #StaySafe and be extra kind to each other. If you have any concerns on how to cope with such tourism unknowns at this time and need direction in facing these challenges in a confidential way, please contact Caroline at

info@bolandmarketing.com .

Although our doors may be closed, our GIFT SHOP is fully stocked! We will work to whatever restrictions allow for you to avail of our HUGE array of stock. SHOP ONLINE-Click & Collect option for LOCAL customers www.dingle-oceanworld.ie

Pat Hanafin

Septic Tank Emptying & Drain Cleaning

With over 30 years in business providing a Septic Tank Cleaning Service in the Dingle Peninsula, we now provide DRAIN CLEANING. From 2” sink lines to 4” - 12” sewer pipes. Biocycle tanks filter system,washed after emptying. Providing power washing service and washing facility. 24 hour cover.

Septic & Biocycle Tank Fitting

We supply and fit septic tanks and biocycle tanks. All percolation work carried out all over the peninsula. 086-2241064 066-9151682

Comharchumann Dhún Chaoin Teoranta

Do Bhaill an Chomharchumainn

Tionólfar an Cruinniú Ginearálta Bliantiúil den Chomharchumainn ar líne ag úsáid an ardán Zoom Dé Máirt, 1 Mí na Nollag ag 8.00 i.n. Má theastaíonn uait freastal ar an gCGB, seol rphost chuig nó cuir glaoch ar an Rúnai roimh Dé Máirt, 24 Mí an Samhna chun an cód Zoom agus Clar an Chruinnithe d'fháil.

Bláithín Ní Ainín, Rúnaí, Comharchumann Dhún Chaoin, Ceathrú an Fheirtéaraigh, Dún Chaoin, An Daingean, Co. Chiarraí V92 NR76

Rphost niaininb@gmail.com Uimhir teileafóin (087) 9259705

Astrid Janning Lic. I.S.H. HOMEOPATH

Ventry Tel: 086-229 6809

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