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H o w t o Monitor E x e r c i s e I N T E N S I T Y

W e i g h t T r a i n i n g f o r W o m e n

I l o s t 1 0 s t o n e t h a n k s t o T V S h o w

S p o r t s E x p o I r e l a n d & S t r o n g m a n C h a m p i o n s L e a g u e c o m e t o L i m e r i c k


Many reasons to go One big reason to return .‌ THE WESTPORT PLAZA & CASTLECOURT HOTEL RESORT!

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estport town, largely recognized as one of the prettiest and quaintest towns in the Country, is the perfect destination for anyone looking for a midweek or weekend getaway. From fun family amenities and extreme outdoor activities for thrill seekers to romantic retreats for couplesWestport has it all, which is why so many visitors make it their number one destination each year. But it is surely the very special Westport Plaza & Castlecourt Hotel Resort, set against the backdrop of the majestic Croagh Patrick, that keeps visitors coming back again and again. The

perfect fusion of contemporary chic and classic elegance welcomes guests, inviting them to relax and unwind in ultimate luxury. The Westport Plaza & Castlecourt Hotel Resort offers the very best in luxury accommodation, quality service, attention to detail and exceptional value for money! Westport town itself is a haven for families with an abundance to keep little ones ( and not so little ones) well and truly entertained and exhausted come bedtime! Westport House & Country Estate is one of Ireland's most beautiful and historic homes and is open from March-October. Visitors can enjoy guided tours of the house, a Giant Log Flume

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Ride, Train Rides, Indoor Jungle World, Pitch & Putt and the Pirate Ship Adventure Ride. Families can also take in some Horse Riding ( indoor& outdoor), get creative in Pikapotandpaint, catch all the


The Westport Plaza Hotel has been voted the No.1 Hotel in Westport on Trip Advisor for the last 3 consecutive years & The Castlecourt Hotel has been listed within the Top 3. latest movie releases in the local cinema or enjoy all the action at 'Funster, Bowling & Laser Quest' just 15 minutes down the road in Castlebar. Killary Adventure, located in the nearby village of Leenane, has also become very popular with outdoor activity enthusiasts in recent years. Surfing has grown in popularity in recent years in Ireland and Mayo has some excellent un-crowded unspoiled beaches. Surf Mayo School of Surfing just outside Louisburgh offers expert tuition and board rental. The Westport Plaza & Castlecourt Hotel Resort is also the perfect spot for all those romantic and indulgent special occasions where a little pampering and r n' r are the orders of the day. With a Jacuzzi, heated swimming pool, Sauna & Steam room facilities, Hairdressing Salon &

Beautician and award-winning spa, Spa Sula, all located within the resort, you may find it difficult to leave! The state of the art spa boasts an impressive Thermal Suite, which features a Rock Sauna, Steam Room, Salt Grotto, Ice-fountain, Rasul Mud Chamber and Outdoor Jacuzzi Rock Pool with a Garden Conservatory. Spa Sula also features 9 treatment rooms, 2 express beauty rooms, a Couples Suite, a Balneotherapy Bath and a Relaxation Room where guests can avail of superb facials, massages, body wraps, body polishes, herbal treatments and signature treatments such as a Sundari Indian Head Massage. And why not finish off a perfect day with a sumptuous meal in the resorts Orchard Restaurant or Restaurant Merlot, which offer diners a wide variety of gourmet dishes made from the freshest

local produce, or simply enjoy a night cap in the lively and hugely popular Petie Joe's or Plaza Bar? With so many wonderful options to choose from, the only difficulty will be deciding when to book your return visit! For more information or to view all special offers and rates please visit www.castlecourthotel.ie or call (098) 55088 / www.westportplazahotel.ie or contact (098) 51166.

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P8

Life and Fitness Magazine

Contents

New Fitness Book will help you achieve your goals

June/July 2009 P 9

Sports Expo Ireland and Strongman Champions

16

Create your own home gym

P 10 UK Olympic Athlete Steph Twell shares her Gold Medal Training Tips with us

P 12 Better Health through Better Fitness with Ted Vickey

P 14 Women and Weight Training

P 16 Sports Expo Ireland and Strongman Champions League come to Limerick

P 21 One Year later we talk to one of the

“Have the dogged determination to follow through to achieve your goal; regardless of circumstances or whatever other people say, think, or do.” Paul J. Meyer —P

UK Olympic Athlete Steph Twell shares her Gold Medal Training Tips with us

10-11

Life and Fitness Magazine is published by Life and Fitness Magazine Ltd. No part of this magazine may be reproduced without the permission of the publisher. The opinions expressed herein are not necessarily those of the publisher. Advice is for information only and should not replace medical care. Check with your GP before trying any remedies or embarking on any fitness program. While every effort has been made to ensure that all information contained in this publication is factual and correct at time of going to press, Life and Fitness Magazine cannot be held responsible for any inadvertent errors or omissions contained herein.

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participants from Operation Transformation

P 22 Knowing your BMI

P 24 Yoga vs Pilates

P 26 Bring on the New You This Summer

P 28 Get Your Boobs Out! - Be Breast Cancer Aware

P 30 Tasty Recipes

Contact Details: Life and Fitness Magazine Ltd., Curraghgraigue, Borrisoleigh, Co. Tipperary. Tel: 0504-51945 Email: info@lifeandfitnessmag.ie Web: www.lifeandfitnessmag.ie


Meet some of our Contributors D

r. Muirean n Cullen joined the Food and Drink sector of the Irish Business and Employer’s Confederation in January 2008, to manage the Nutrition and Health Foundation. She has a wide range of dietetic experience spa ning research, clinical and private pracice, regulatory, public health and industry. Muireann obtained a PhD in Human Nutrition and Dietetics from Trinity College Dublin in 2001. She is both a member of the Irish Nutrition and DieteticInstitute and the Nutrition Society.

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ne of the America’s top fitness management consultants, Ted is the former Executive Director of the White House Athletic Center under the Bush, Clinton and Bush administrations now living in Ireland. He is President of FitWell LLC, a fitness consulting company to small businesses, corporations and the golf industry. Clients have included the White House Athletic Center, The US Department of Commerce, Osram Sylvania, Fruit of the Loom and Eastern Mountain Sports. He is a mem

laine Rogers BA, MLBCAI, MIITD, Dip ICT is a qualified Business Coach and Trainer. She works with SMEs, Multinationals and Gover ment depar ments. Following an early career in Finance and Credit Control, she studied to become an IT Specialist. As well as her extensive Training and Development experience, Elaine holds a BA in Computers and Mathematics from UCC and Diploma in Training and Development from the IITD. She also holds the JEB Diploma in ICT Skills and is a qualified Microsoft Train the Trainer. Elaine has recently undertaken a fitness regime and took on the challenge of integrating her new program into her day.

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atherine ConnorsBevalot has been studying and practising holistic therapies and treatments for ten years. She is a Stress Management Consultant, Time-Management consultant and Holistic

A

C

iaran Woods is a fitness expert and personal trainer based in Northern Ireland. He has recently published a book entitled 'You're So Fit'. Ciaran is a big proponent of sensible exercise routines, fat burning cardio programs and low-calorie, highquality diets, and his methods are clearly outlined in the book.

dventure at Ballymaloe Cookery School in 1994. In 2000 his journey took him to Los Angeles, where his interest in health and nutrition flourished, naturally merging with his cooking experience. Gavan has worked as a consulting chef for a multi-national sports nutrition co pany, as well as a personal chef to the stars, often working in conjunction with celebrity trainers.

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illian hynes is a NCEHS qualified personal trainer and STOTT trained pilates instructor. Over the past several years she has worked with a wide variety of clients to achieve their fitness goals.

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Shape up in time for the bikini season:

Easy short-cut to a flatter stomach Your best chance of looking good in your bikini this summer could be a combination of green tea extract and a fatty acid called CLA. Science has documented the effect of this supplement and it has become one of Europe's best-selling remedies for chiselling away the flab.

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orried about how you will look in your swimsuit this summer? To begin with you can eat less and exercise more, but there is another thing you can include in your daily regimen for a shapelier figure: a combination of green tea extract and a substance called CLA. Studies show that these two compounds make it a lot easier for the body to convert fat into energy instead of storing it the usual places. Danish researchers have even observed that CLA, which is found naturally in meat and dairy products, targets "belly fat", the stubborn fat that many of us struggle with. In fact, it could be your best shot at getting back that flat stomach. So what is all the fuss about? Isn't this what they all say? Well, with CLA and green tea there is more to it. A Norwegian study conducted years ago showed that when overweight men and women were supplemented with CLA, it changed their body composition. Less fat, more lean body mass They lost 8-9 per cent of their body fat, on average, and there was even a slight increase in lean mass - or muscle tissue. What is worth making a note of here is that these people were not particularly active, so it was the CLA supplement alone that did the job. Had they combined the supplement with a daily exercise routine, chances are they would have done much better. Another study which was published some years ago, showed that people who took CLA supplements burned substantially more fat during their sleep. In other words, the stuff even works at night where you would normally not be able to do much about your figure. 17% more fat burned The fat-burning effect of CLA is massively supported by green tea extract that contains an active compound called EGCG (or epigallocatechin gallate). EGCG has many different health properties, one of the being

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EGCG has many different health properties, one of the being to stimulate the burning of fat. Researchers have shown that it can step up fatburning by 17%. to stimulate the burning of fat. Researchers have shown that it can step up fat-burning by 17%. There is no such thing as a "free lunch" when it comes to weight loss. What it really boils down is common sense and healthy habits. Having said that, you can take it one or two steps further with help from a supplement like CLA with green tea. This fat-burning concept is like an extra security that helps you to better results that may not have been accomplished with a proper diet and exercise alone. Award-winning slimming concept CLA has become one of the most popular remedies ever for weight management, namely because it targets the problem that annoys most dieters: belly fat. The combination of CLA and green tea, however, has won several awards for its reliable effect and popularity. Both consumers and retailers seem to have taken to this new concept because of the underlying documentation, the solid effect, and the excellent safety.


From fat to muscle with CLA Booster Pharma Nord Here is what we have been waiting for: Exercise burns fat! If you exercise and take CLA Booster Pharma Nord – the result is considerably better. CLA Booster Pharma Nord contains two active compounds that increase the turnover of fat in your muscle tissue and make you firmer and leaner in a healthy and completely natural way.

Down three sizes and full of energy:

Losing weight was never this easy “With CLA and green tea I have finally managed to lose weight and remain slim,” says Hannah, who had otherwise tried virtually everything on the market to get her weight under control. “For the first time I have found something that really works,” says an eleven pounds lighter and substantially happier woman. “I have absolutely no problems with showing myself in a bikini now,” says Hannah, an eleven pounds lighter and three dress sizes smaller woman who has finally managed to solve her persistent weight problem. For years, she has been trying to lose weight with help from slimming powders and fat-burners of all imaginable kinds, but nothing worked. Not even exercising three times a week seemed to

E_CLA+T_Case_Life_and_Fittness_1 1

make much of a difference. Then, quite by chance, Hannah walked into her local pharmacy one day and overheard a sales presentation for a product designed especially to boost the fat-burning impact of exercise – a capsule preparation with CLA and green tea extract. She tried it and THAT worked! Proud of the result “As a result of using these capsules I lost eleven pounds from December to March, even though I ate three regular meals daily. I haven’t gained one single ounce since then,” she says, obviously proud of the result. “No other slimming remedy has done that for me. My weight is perfectly stable now,” says Hannah. She even tells that she has much more energy at the job and attempts to go walking every day, in addition to going to the gym regularly.

CLA (Conjugated Linoleic Acid) – a natural fatty acid that blocks the uptake of fat in the body. CLA carries fat molecules to the muscle cells where the fat is converted into energy. By stimulating your muscle mass with exercise you burn even more fat. GTE (Green Tea Extract) – contains active compounds that support thermogenesis, the process in which calories are converted into body heat. Studies have shown that CLA alone is able to reduce body fat by 8-9 % in a year.

+ Available in pharmacies and health food stores! The Pharma Nord range is based on scientific research!

Tel: 01 630 5470 • Fax: 01 630 5475 Email: ireland@pharmanord.com Web: www.pharmanord.ie

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01-12-2009 09:35


FITNESS

Fitness book will help you

achieve your goals Fitness expert and personal trainer Ciaran Woods has recently published an exciting new book called You're So Fit. It's written in a friendly, easy-to-read style and is full of advice that is based on both science and common sense. Ciaran cheerfully shoots down just about every myth you've ever heard about weight loss while doing out a program that will really get you that flat stomach you've always wanted.

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e is a big proponent of sensible exercise routines, fat burning cardio programs and lowcalorie, high-quality diets, and his methods are clearly outlined in the book. You'll find effective exercises, clearly photographed and explained, answers to your questions about weight loss, and even chapters on the mindmuscle connection (stress is bad for you), and a full-body beginner intermediate and advanced workout routine. (the rest of your body needs a workout too). There is a chapter on nutrition, and while Ciaran lays out a detailed plan, he discusses healthy eating

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I really enjoyed the book and found it easy to read and understand and it has provided me with a wealth of knowledge and also has motivated me immensely to actually take action on my fitness goals which is priceless! If you want to get real about getting into the best shape of your life in 2010, Ciarans book is a must for you. in plain language. I really enjoyed the book and found it easy to read and understand and it has provided me with a wealth of knowledge and also has motivated me immensely to actually take action on my fitness goals which is priceless! If you want to get real about getting into the best shape of your life in 2010, Ciarans book is a must for you. This book sets up routines for every level of fitness, whether or not you're a member of a gym. The book is available on www.ciaranwoods.com price ÂŁ19.95 Ciaran is also available for personal one to one training at his private gym where he can set you on the right path to having the body that you have always dreamed of. Let 2010 be the year you took action. Don't just sit there do it now! Call Ciaran on 0790 8588 962


FITNESS

Creating a

Home Gym —BY CIARAN WOODS

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reating a home gym can be a very practical idea for some people, you don’t have to be bothered with the hassle of travelling to a commercial and often over crowded gym that leaves you sitting waiting to use certain pieces of equipment in order for you to get your workout routine finished. For a lot of people being in the traditional crowded gym environment can create a lot of insecurities and can make some people feel very uncomfortable and self conscious, this is where a home gym is perfect. It can be a place where you can work on improving your body without these distractions. Another advantage of a home gym is the fact that you have access to it 24/7 you can get up really early and grab a workout before you go to work or just step in for a quick 8 minute abs workout. It’s just a fantastic feeling to know you have access to this any time you feel like it. Some people think that if they bought home gym equipment they wouldn’t use it,

this may be true but there is a few ways to create a home gym that will increase your desire to want to use it on a regular basis. The first mistake I have seen people making is that they buy a weights bench and put it in their bedroom only to wind up using it to hang their coat on, you see to have a proper home gym you cant have any other distractions in the room like a bed or wardrobe or if you had gym equipment in your garage but you also had the lawn mower and tools in there. You must give your gym a gym atmosphere, you must dedicate a spare bedroom or your garage for the sole purpose of your gym, this way you can put up a mirror or put up pictures of your favourite physique role models. From the outset, the reason anyone should want to have a home gym is that you want to really improve your body. You have to be serious about going in there and doing some serious hard training. You cant go in with the attitude that now you have a impressive gym setup you can invite some

friends over and put on a show. I know what some of you are probably thinking, I cannot afford to buy all that expensive gym equipment nor do I have a room big enough to put it in but you will be amazed at how little equipment you actually need to train every muscle in your body.

Below is a list of all the equipment that you are going to need to effectively do a total body workout. 1. Squat rack 2. Flat/incline bench 3. 100kg Olympic barbell set. Depending on your strength levels. 4. Dumbbell set from 5kg up to 30kg depending on your strength levels. 5. Swiss ball. 6. Skipping rope. For more information on building an awesome home gym and also for information on getting into the shape of your life this Summer, visit www.ciaran-woods.com

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FITNESS Imagine an airtight tent with a treadmill sealed inside. Oxygen levels are reduced to stimulate the effects of running at altitude. A slightly built woman with a focused smile pounds out ten kilometres. This is just the start of her seven-day training week. Welcome to Steph Twell's world. Twell, three times European Junior Cross Country Champion and Great Britain's 1,500 m gold medal hope thinks running is a lifestyle not just a sport. And while you might not need that level of dedication, there is plenty to learn from someone who started racing with her primary school cross country club.

Support is Key to

Success E

ven though long-distance running is a solitary sport, Twell thrives on support from her coach, running clubs and St Mary's University where she studies. She praises the relationship with her coach, Mick Woods, who has trained her since she was nine years old. She says: "This is the beauty of what makes me the athlete I am, it makes me tick. Knowing I have that support and encouragement makes the difference." So when you're preparing for your next race, take time to talk with other runners or a trainer at the gym - it could make the difference. Twell says Woods guided her in moving from cross-country to the 1,500m. The need for change isn't always clear to a runner who is focused on the next race. The 22 year old says: "When you are a young kid you have lots of energy, and you can do any race that you want. But as you get older and more experienced you pick the races you want, especially at world class level." And while competing at that level might seem miles away from the Flora MiniMarathon, Twell reckons having friends to train with is important at every level. She says no matter what your aim the first hurdle is actually joining the club and adds: "Try to get a friend to go with you. If I met someone thinking of getting into racing, I would say 'Go for it!"

You Win in Training Sometimes getting up and going to the gym before work just feels like too much effort. But if you want that gold medal around your neck, then training is where it's at. Twell trains twice a day, seven days a week and takes a break when she needs one. She says she doesn't always feel tired on scheduled break days and finds this timetable gives her more flexibility. Her typical training week is a balance between indoor gym work and outdoor runs. Monday to Friday runs are usually

between eight and ten kilometers and the weekend could be 90 minutes on Saturdays and about 14 kilometers on Sundays. That's weekends when she doesn't race of course. Her gym work is focused on building core strength and power for running. She's on that treadmill in the hypoxic chamber two mornings a week for 50 minutes. Each session is followed by weights and core work at different levels each day. And then there's the evening run. In the winter she focuses on building aerobic pace but overall her training is more focused on endurance than speed with multi-pace sessions to help with recovery. This all pays off in a career littered with half-marathon and cross-country victories. Talking about winning the Guernsey Half Marathon in April, she says: "I felt so strong as if I was going quicker and quicker as the miles ticked off. I love the longer distances." Thursday mornings could see her running outdoors or doing a hill session in winter training. If she has a race at the weekend, she runs on grass in preparation. Friday's sessions are a single or double depending on the race schedule.

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—

BY

NIAMH GRIFFIN


FITNESS Finding the Balance Even for Twell, it can sometimes be difficult to balance training and life. Handing in final year dissertations or long work-days can eat into training. Twell has found the best way is communicating with her coach and sharing work pressures with him. She says: "We sometimes adjust training. So I might miss an evening session but do a longer run in the morning. I can fit in the same distance and feel less stress about not training that night." Asked if she feels bad about changing her routines like that, she says: "I wouldn't feel guilty at missing a session if I'm doing it for the right reason." But then reveals her gold medal secret when she adds: "I never skip a run." And she means never. When she has a break between lectures she goes for a run not a coffee. Like most students, Twell loves music but her favourite 'Noah and the Whales' lyrics are for running not just dancing. Even her dissertation is a study of exhaustion and muscle pain in racing.

runner. Her love of that sport sounds in her voice: "The cross country events are underestimated - I think it's the hardest event. It's a world stage and a really classy event." The first woman to win back-to-back junior titles she links her Olympic ambitions to being on those winning teams. Her hero, Paula Radcliffe also started life as a cross-country runner. And like Radcliffe, Twell hopes her winning path will also lead to marathons. But just in case you think running is a fairy tale, remember that Twell was left disappointed at the World Cross Country Championships earlier this year. This is the real test for any

athlete. And far from being discouraged, Twell headed to Gurnsey to race and win in a strenuous four-day running festival. She was happy with that result but when she adds: "It's like a test of human endeavour. That's what I love" you get the feeling she's talking about much more than just one race. And somehow that treadmill in a tent doesn't seem so strange after all. "Steph Twell is training to victory in the new NikeWomen Fly Bold Sister+ Low shoe featuring Diamond FLX technology, created especially for women to enhance multi-directional movement." Running in Ireland Athletics Ireland @ www.athleticsireland.ie Hypoxic Chamber in Ireland @ www.oneescape.ie Nike footwear @ www.nike.com

At the Races Twell's race day preparation begins the night before when she visualizes how she will run the course before she sleeps. Of course her experience helps as she has run all the major courses by now but even a beginner can try this technique. She talks over the course with her coach, and includes his instructions in her visualization. She says: "I think that's a huge tool that people can use." Another tool she recommends is focusing on how well training has gone. She says that thinking about successful days can give you a reassuring boost heading into a race.

Warming Up for a Race Over the years, Twell and her coach have developed different warm-up routines for each distance. She sees it as an art-form and when asked why it's better than a standard routine she says: "For me it's part of developing yourself as an athlete. I suppose if you have a standard warm-up you eliminate cause and effect. If things go wrong, you can't think it might be because of that extra explosive drill. But I feel you should be flexible; drills shouldn't be set in concrete." Her warm-up for an 800 metre race includes speed drills and an aerobic workout. While preparation for a five kilometre race is really a double warm-up with five minutes movement to get loose, then stretching followed by a ten minute warm-up with ten longer strides to finish. And then it's time to run.

Focus Your Ambitions Twell was first noticed as a cross-country

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FITNESS WITH TED VICKEY

Are you drinking enough

water? A

re you drinking enough water? We all remember the old standard of eight glasses of water per day - but is that really enough? Can you drink too much water? What happens to my golf performance if I don't get enough water? Recent studies have caused confusion to the water question, so I scoured the publications, called the experts and have come up with the following guidelines regarding water consumption for health and for golf performance. As always, if you have any medical conditions or specific questions about this or any other health topic, check with your doctor or nutritionist.

The Importance of Water Water is the fundamental keystone - making up over 75% of your body, yet the general public - let alone golfers - does not understand the importance of a well-hydrated body nor how much water is lost during the course of daily living. Water is so important that it is impossible to sustain life for more than a few days without it. Every system in your body depends on water. For example, water regulates your body's temperature via sweat, transports nutrients to and removes waste from your cells and provides a cushion - protecting your organs from every-day life.

TED VICKEY BIO

Bryant - Chief Exercise Physiologist of the American Council on Exercise. "For regular exercisers maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder golf performance. To prevent dehydration, golfers must drink before, during and after the round" Bryant says.

How much is enough? There is a simple formula you can use to determine the right amount of water you will need each day.

The formula is: Your body weight á 2 = Optimal Water Intake The optimal amount of water to drink is ½ your body weight (pounds) in ounces per day. For example, a 200 lb. person will need to drink 100 ounces of water per day. A key point to remember is that about 20-25% of your optimal water intake will be through the foods you eat and the other liquids that you drink. Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.

How Much Is Too Much? Dehydration "In a dehydrated state the body is unable to cool itself, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water the body will lack energy and muscles may develop cramps" says Dr. Cedric

probably dehydrated. If it looks more like the color of lemonade or no color at all, you are probably well hydrated. Slowly increase your water intake. If you're trying to drink more, consider upping your water intake gradually - 10 ounces at a time to allow your body to adjust. Otherwise you may feel bloated and will be running to the bathroom every 15 minutes. Plan for your day. Use a container or water bottle that is large enough for your daily water need. Fill it up in the morning and drink all the water before bedtime. Morning drinking. Drinking water first thing in the morning is the first step to optimal hydration. Start with 25% of your total water intake in the morning. The remaining water should be consumed throughout the day.

"Water intoxication is very rare, although it has been seen in fraternity pranks. That can be very serious and result in death" says David Perlow, MD, an Atlanta-based urologist. If you follow your thirst, you won't go wrong, Perlow says. He notes that pre-modern man never ran around sipping on a water bottle. A dry mouth indicated it was time to run to the stream for a drink. Perlow says the bladder is like a balloon. When you make infrequent trips to the bathroom, it can become overstretched -- which can result in problems with incomplete emptying, he explains. He recommends 712 trips to the toilet daily for most healthy people.

Hydration hints Drink before you are thirsty. Thirst is a signal that your body is already on the way to dehydration. Drink more than thirst demands and continue to drink throughout the day. Check the color of your urine. If your urine looks like the color of apple juice, you are

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One of the America's top fitness management consultants, Ted is the former Executive Director of the White House Athletic Center under the Bush, Clinton and Bush administrations now living in Ireland. He is President of FitWell LLC, a fitness consulting company to small businesses, corporations and the golf industry. Clients have included the White House Athletic Center, The US Department of Commerce, Osram Sylvania, Fruit of the Loom and Eastern Mountain Sports. He is a member of the Board of Director for the American Council on Exercise and founder of myFitnessCaddy.com serving the fitness needs of golfers worldwide. Ted received his Bachelor's degree in Exercise and Sport Science from Penn State, a Master's degree in International Entrepreneurship Management from the University of Limerick and has been an ACE Personal Trainer since 1992. Over his career, Ted has helped thousands of people achieve their goal of better health through better fitness. Visit www.fitwellinc.com or www.myFitnessCaddy for more information.


FITNESS WITH TED VICKEY

How to monitor exercise intensity T

o reap the most cardiovascular benefits from your workout, it is necessary to exercise within a recommended intensity range. In some respects, gauging our exercise intensity can be a difficult task. Heart-rate assessment is a commonly used method for monitoring exercise intensity. For some, however, this method can be difficult to master, particularly during exercise. One of the easiest ways to monitor your exercise intensity is to rate perceived exertion (RPE). Whether you walk, jog, bicycle, bench step, climb stairs or perform low-impact aerobics, your exercise intensity should be within a range of comfort. By becoming familiar with the RPE scale, you can continually assess your exercise intensity and ensure a level of exertion that is comfortable. Why use RPE? Monitoring exercise intensity with the RPE scale is beneficial because: 1. It provides a double-check on heart rate, especially when the target heartrate zone is estimated from age. 2. Assessing RPE can be performed without stopping to ''check'' it, as is necessary with heart-rate monitoring. 3. There is no equipment you can buy to accurately describe your perception of intensity (whereas heart-rate monitors can be expensive for accurate pulse count). An increase in exercise intensity is directly related to elevation in exercise heart rate and other metabolic processes. Consequently, RPE can be used alone or together with heart rate when monitoring exercise intensity. During aerobic activities, perceived effort is a combination of sensory input from muscles, joints, breathing rate and heart rate. By using the RPE scale, you can more accurately ''describe'' your sensation of effort when exercising and gauge how hard you are working. Plus, RPE helps you evaluate your internal comfort zone, or ''how you feel'' during the exercise session, with respect to the normal sensation of exertion, breathing, and even discomfort. How many times have you exercised and not felt comfortable, or seemed to be extending beyond your comfortable exertion level? The use of your perceived exertion is helpful in monitoring intensity in order to avoid uncomfortable exercise sessions.

How to use RPE Perceived exertion is assessed by use of a 0-to10 chart to rate the feelings caused by your exertion. For example, quietly sitting in a chair would have a rating of 0. Adding a gentle waving of your arms might increase the effort rating to 0.5. Walking at a pace that you feel is moderate would be given a rating of 3. Remember, the rating of your exertion should be completely independent of the pace you think you are walking; it is dependent solely on the feelings caused by the exertion. Increase the pace to a run and add a hill and you could work your way up to a 10 on the scale. The recommended RPE range for most people is usually between 3 (moderate) and 5 (strong). Who uses RPE? Regardless of fitness or training, anyone can use perceived exertion to effectively gauge exercise intensity. Whether you are new to aerobic exercise, or a fitness enthusiast, use the RPE scale to become familiar with your perception and description of exercise effort. Using RPE, your exercise sessions will be more effective and more enjoyable.

Do you need a Fitness Buddy?

Y

ou might be asking yourself why you are reading this article in the first place. After all, you already know you want to exercise and you know you don't want to do it alone. It should be that simple. Find a partner and start working out, right? But why do you need a partner? What can you accomplish with a partner that you wouldn't be able to do on your own? What are the benefits of having someone by your side as you begin your fitness journey? Maybe you've reflected upon your previous attempts at starting an exercise program and found that you lacked the support and encouragement you needed to succeed. Possibly you have determined that you fall into that category of people who have more success when you pair up with someone to achieve a goal. Or, maybe you know you'll just have more fun if you bring your side kick to your workouts so you two can suffer through the sweat together. Whatever the reason, needing a partner should not be viewed as a weakness or shortcoming. It's actually a great thing. It means you are a team player and you welcome other people to share your challenges. There are plenty of people out there who work better alone. This does not make them stronger or more capable than yourself. It just makes them, well, alone. And that comes with a whole other set of issues that we are not qualified to discuss! But realizing that your fitness efforts will be complimented by adding a partner is a great thing. Now, if you are not exactly certain that a partner is what you need, ask yourself these questions?  Do you often get bored while exercising?  Do you spend more time at the gym conversing with others than actually working out?  Are you stuck in a workout rut and looking for something or someone to take you to the next level?  Are you too intimidated to start exercising at a fitness center or health club?  Do you have great fitness goals but no idea how to achieve them?  Do you often set your health and fitness goals too high and get discouraged when you don't achieve them? If you can agree with any of these statements, then you need an exercise partner. Everyone can benefit from the support of a fitness partner. You don't need to be out of shape, in great shape, a loner or a party animal. Fitness partners are for everyone.

13 www.LifeandFitnessMag.ie - June/July 2010


FITNESS

Women and Weight BY

I

t is a shame that in their quest to a better physique that so many women demonstrate nervousness if not outright fear of weight training. Over and over I hear from new female clients 'I don't use weights as I don't want to bulk up'. Many of these same women have spent endless mind numbing hours labouring away on treadmills, steppers and cross trainers (anything to stay away from the dreaded weights area and its supposed 'bulking up' effect!) and with little or no progress in their body shape. It has taken serious powers of persuasion to convince these clients that proper and effective resistance training would not bulk them up but would in fact massively accelerate their fat loss and give them the toned appearance which they are looking for and with no sudden transformation into a candidate for WWF wrestling! If like many women fat loss and toning and overall good health are your goals let me explain some of the reasons why resistance training (in addition to your cardio work) is so vital to achieving these goals and why such training will not make you a musclebound Arnie but will help you achieve a lean, toned and healthy body.  Women are physiologically different from men. The greater the amount of testosterone the more muscle that can develop. As women have significantly less testosterone than men do we simply can not gain muscle to the same extent.  Muscle is metabolically active - over a 24-hour period a pound of muscle burns in the region of 75 calories - this compares very favourably with the only 3 calories burned by a pound of fat over the same period.  A moderate cardio workout will burn more total calories than a moderate resistance training session. However, while a cardio workout will boost the metabolism (the rate at which your body burns calories) for about 3 hours post workout, an effective resistance training workout will speed up the metabolism for anything up to 15 hours post workout.  If your workouts consist of cardio work only and/or you are on a calorie restrictive diet your body may resist burning its stored fat and instead will break down muscle for use as a source of energy - thus slowing your metabolism (see point 3!).  Muscle does not weigh more than fat but in fact is more dense than fat. Imagine a bag of sugar (representing a pound of fat) now cut a third of this bag away (this third representing a pound of muscle) and the picture becomes clearer on how developing

Training

GILLIAN

HYNES

muscle, and in the process losing fat, will make you leaner.  Weight training helps prevent osteoporosis (a condition which mainly thanks to low fat diets and thus limited intake of calcium is making levels of this condition soar among young women) as it stimulates 'osteoblasts' otherwise known as the bone building cells. Weight training also improves posture so you will walk taller and appear more slim as a result.  You need not relinquish your cardio work, as an optimum fitness regime will include both cardio & resistance training.  One final point and perhaps most important of all - resistance training will jazz up your workouts giving variety and moreover a change in body shape that cardio workouts alone just can not give. As regards weight training and diet if you are having visions of having to down eight raw eggs each morning - think again. Current guidelines deem that our recommended daily allowance of protein should be around 15% of our daily intake - only professional body builders and serious weight lifters need to go beyond this recommended level. So yes, while weight training (as any training) should be done in conjunction with a healthy, nutritious diet there is no need to go downing protein shakes or eating 5 chicken breasts a day.

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If fat loss and toning are your goals get off the treadmill and take a walk over to the weights area or invest in a few dumbbells and start resistance training - you and your body will be very glad that you did. Before embarking on a weight training program please seek the advice of a trained fitness professional. If fat loss and toning are your goals get off the treadmill and take a walk over to the weights area or invest in a few dumbbells and start resistance training - you and your body will be very glad that you did. Before embarking on a weight training program please seek the advice of a trained fitness professional.

Gillian Hynes is a NCEHS Qualified Personal Trainer and STOTT Trained Pilates Instructos www.gillianhynes.com Tel: 087-2028062


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EVENT "TRAILTREKKER - I've done it and so can you!"

TV medic Dr Mark Hamilton urges teams to sign up for

AWESOME CHALLENGE

D

o you like a challenge? Do you have team spirit, enthusiasm and want to be part of something amazing? Then Oxfam Ireland's TRAILTREKKER is for you! Following the overwhelming success of last year's event, Oxfam Ireland is now encouraging teams to sign up for TRAILTREKKER 2010 and complete the 100km trek within 36 hours. TRAILTREKKER is a truly unique event, with teams being required to walk by day and by night, along a cross-border route; and amongst all the international TRAILTREKKER events around the world, TRAILTREKKER Ireland is the only route to include a boat trip. "I've done it, so can you!" says TV medic Dr Mark Hamilton, who accepted the TRAILTREKKER challenge in 2009 and hopes to participate again this year. The star of RTE's prime time Health of the Nation and Afternoon Show says: "I took part in this amazing event last year and it was one of the toughest yet most rewarding things I've ever done. If you want to be part of something special, I'd urge you to get together a team of four friends, family or colleagues. Sign up now for this September's event and play your part to support Oxfam's work to overcome poverty."

Conor Mallon, director of Best Property Services, led the highest NI fundraising team last year. Conor says: "This year we've registered two teams and we're the first to do so when TRAILTREKKER 2010 was announced. When we registered last year, we realised it would be a challenge and it certainly lived up to that. Whilst some of us were moderately fit, this was something totally different and it really tested us. Walking all through the night was a unique experience and I have to say that the camaraderie and craic amongst the team and the other colleagues was fantastic." Taking place on 4-5 September the Oxfam TRAILTREKKER challenge returns for 2010 with a revised route and organisers hope to sign up even more teams and to confirm the event as Oxfam's top fundraising event in Ireland. When this international event came to Ireland for the first time in 2009, teams (predominantly made up of work colleagues, siblings and spouses) helped Oxfam Ireland raise over €€360,000. This year Oxfam Ireland's TRAILTREKKER is aiming to recruit 150 teams and raise in excess of €€450,000. Teams of four endeavour to complete a cross-border 100km trail, starting in

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Conor Mallon, director of Best Property Services, led the highest NI fundraising team last year. Conor says: "This year we've registered two teams and we're the first to do so when TRAILTREKKER 2010 was announced. When we registered last year, we realised it would be a challenge and it certainly lived up to that. Whilst some of us were moderately fit. Newcastle, Co. Down before traversing the Mourne mountains, the Ring of Gullion and the Cooley Peninsula and finishing in the medieval village of Carlingford. While anyone with a moderate level of fitness can train to take part in TRAILTREKKER, over the course of 36 hours participants' determination, stamina, dedication and camaraderie will be thoroughly tested! By entering TRAILTREKKER, you'll experience a massive sense of achievement, not only on a personal level but also as a team. Your trekking achievements will bring real change to some of the poorest communities in the world, as all the funds raised by TRAILTREKKER will enable Oxfam Ireland to carry out its work in east, central and southern Africa and in emergency response around the world. Oxfam Ireland's TRAILTREKKER will be once again kindly supported by sports retailer Surf Mountain and global financial institution State Street International (Ireland) Ltd. State Street entered 14 teams for the 2009 event and has 15 teams ready to take up the challenge again this year. For more details on TRAILTREKKER 2010, text "TREK" to 51500, call 01635 0406 (ROI) or 028 9089 5972 (NI) or visit www.oxfamireland.org/TRAILTREKKER.


EVENT

‘Sunday June 6th @ Limerick Race Course 10am-7pm Taking place for the first time Sports Expo Ireland has been organised by Danesfort Event Management Ltd who have built a national sports expo around an international event. After securing the international competition Strongman Champions League we set out a plan to make this event a national event which will take place in Limerick for the next 5 years.

O

ur aim is to run an expo unlike any other in the country where people will be amazed and enthused by the expo and it will encourage them to take up a sport, try new activities and think about the fun that they can have. Strongman Champions League Ireland is our main event and it will feature twelve athletes nine of whom competed at the 2009 Worlds Strongest Man competition including the reigning Worlds Strongest Man Zydrunas Savickas from Lithuania. Strongman Champions League Ireland will be televised on 16 television channels around the world and will attract national media interest as it is the first major strongman competition in Ireland. Athletes will compete in events such as the celtic cross walk, car dead lift, truck pull, Viking press, loading medley and a super yoke and farmers walk medley which will result in a very intense and enjoyable show. We have attracted some of the biggest names in strongman Zydrunas Savickas, Ervin Katona, Kevin Nee, Travis Ortmayer and Johanes Arsjo all of whom are amongst the top strongmen in the world.

ATHLETES 1. Zydrunas Savickas - Lithuania,

reigning Worlds Strongest Man. 2. Terry Holland - England, currently winning the Strongman Champions League series. 3. Ervin Katona - Serbia 4. Agris Kazelniks - Latvia 5. Travis Ortmayer - America, atlas stones world record holder Travis is called the Texas Stoneman 6. Kevin Nee - America, the youngest ever competitor at Worlds Strongest Man 7. Johanes Arsjo - Sweeden

8. Fames Fennelly - Ireland, 2009 and 2010 Republic Of Irelands Strongest Man 9. Dave Warner - Ireland, 4 times Irelands Strongest Man 10. Rafal Wilk Vel Wilczynski Poland, now living in Co. Carlow Rafal has competed for team Poland 11. Wild card entry from Body Power strongman competition being held in the UK on the 23rd May 12. To be confirmed Reserve athletes 1. Eoin Shannahan- Ireland, Republic of Irelands Strongest Man runner up in 2009 and 2010 2. Valdes - Lithuania

Events

 Truck Pull- athletes pull the 20 ton truck 20 meters  Celtic Cross Walk- athletes must carry the 180kg cross and the furthest distance wins  Car Deadlift- the athlete that lifts the car the most times in 60 seconds wins  Super Yoke and Farmers Walk Medley- 380kg super yoke 30 meters and 150kg farmers 30m  Viking Press- The most repetitions of the 150kg Viking press will win this event  Load and drag medley- athletes must load the 100kg kegs into a sled and pull them 20 meters Irelands Strongest Man Under 105kg will take place from 10am to 12pm at Sports Expo Ireland. Whilst under 105kg athletes would sometimes be considered small in strongman most people will be pleasantly surprised by the fierce competition for the national title. Under 105kg athletes will give a demonstration in strength, athleticism and character in what will surely be a tightly fought contest. Events for this competition include the farmers walk, atlas stone for reps, dead lift, log press and husafeld stone. The line up includes Martin Gallen who finished 2nd and Angelo Ienneta who finished 4th in the 2010 Republic of

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EVENT

Irelands Strongest Man competition.

CLASSES - WE HOPE THAT ALL THE demonstrations will motivate the public into trying one of the many classes open to the public. There are a range of classes available to the public throughout the day including 1. Parkour - free running for adults and children teaching some basic skills and correct technique for falling, jumping etc Seen as an extreme sport parkour is very safe when properly taught and practised. Come see how it's done. 2. Kettle Bell - Kettlebells were once the secret of elite Russian athletes but have become more widely available and are now in most gyms. To get the most out of them you have to know how to use them. We will run 2 sessions on the day aimed at strength and conditioning and also exercises aimed at aerobics and fat loss, the 2 sessions will be run by Mark Bunce of Morning fitness (info@morningfitness.ie) & Mick Kelly of Total fitness Systems (www.totalfitnesssystems.ie). 3. Boot camp Ireland will also be on hand to put you through your paces at a military style fitness boot camp. A craze which has really swept the nation, fitness boot camps use military style approaches to motivate participants into giving 100% and getting the best results from its classes. They are taking place throughout the day. Are you brave enough?

the pros do it, falling, jumping, and tumbling etc.  Yoga Therapy Ireland, demonstrations in Yoga techniques and positions.  AKAI - Allstyles Kickboxing Association of Ireland, kickboxing demonstrations in techniques, sparing and weapons from the national association.  Wild Geese Martial Arts , demonstrations by one of Irelands biggest martial arts clubs in doce pares eskrima, kenpo cubano, judo, muay thai, ju jitsu.  Shahira Dance,  Zumba fitness, zumba fitness classes demonstration a new craze sweeping the country.  Tang So Do - Master Des Galligan and his team from Limerick will demonstrate Korean Karate  Limerick Skate Board team, local skate boarders demonstrating some of their moves.

DEMONSTRATIONS Moving away from strongman a major part of Sports Expo Ireland is the 60 displays which will be given by teams, groups and organisations from around the country. We have been very fortunate to attract a very diverse range of sports people to take part in the demonstrations which will include.  The Irish national Kendo team, Ireland's national team will demonstrate the ancient art of samurai sword fighting kendo.  Bijou School of Dance, hip hop, free style and slow dance by a south side based dance troop made up of underprivileged children and members of the South Hill community.  Trojan Gym Club, from Dublin one of the countries leading gymnastics display teams.  Irish Parkour Instructors, free running has shot to fame watch how

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 Profi-Fitness School, will be giving demonstrations in some of the courses they offer including Pump& Tone - exercises with Bars, Step - on the Step, Aerobic Dance, Fitball - on the fitball Teams, groups and clubs from around the country, ranging from national teams to local clubs, will demonstrate the best their sport has to offer. Kilometres for Kids is an initiative by the Crumlin Children's Hospital. Local charity Cycle 4 Sick Children which is run by Limerick cyclist Liam Mulcahy, who collects for various charities who have helped his daughter Sophie, will be running the Kilometres for Kids cycle at Sports Expo Ireland. Liam and his team will have 10 exercise bikes on hand and will be asking people to cycle a kilometre and donate a euro for Crumlin Children's Hospital. Prizes will be given for the fastest kilometre by a man and woman and most kilometres riding. Get in the spirit of the sports expo and cycle a kilometre. Exhibition Stands If it is all getting a bit too hands on maybe some retail therapy is in order at the 30 stands at the Expo. We have all types of companies exhibiting at Sports Expo Ireland ranging from sports stores, sports equipment, specialist sports suppliers, health food stores and sports nutrition all selling and promoting their products and services.


EVENT So you have seen some new sports and are feeling very enthusiastic and are feeling positive now all you need is a little information to really get you going. So why not attend one of the seminars taking place at Sports Expo Ireland.

 USN - Ultimate Sports Nutrition are one of the worlds leading sports supplement companies and sponsor some of the countries elite athletes such as Derval O Rourke and Jerry Flannery  Kinetica, an Irish based company supplying a range of supplements tailor made for the Irish market.  AM Nutrition, supplement company who will be launching the Cellucor range of supplements to the Irish market as well as selling brands MHP and Axis Labs  Impact Supplements. Newcastlewest based sports supplement store selling sports nutrition products.  Carlton Castletroy Park Hotel, promoting their gym and health club.  Yoga Therapy Ireland, promoting their classes and services.  A-C Health Solutions, Specialist health, beauty, strength and endurance nutrition supplements with on hand expert individualised nutrition advice.  Fiona Hoban, promoting her book 'Take a Weight Off'.  I.A.C.I - Iron Asylum Clothing Ireland selling their cutting edge clothing designs aimed at gym goers, bodybuilders, power lifters and strongmen.  Evolution Gym and Personal Training based at the South Court Hotel, Limerick, boast a team of personal trainers with expertise in all different fields, from weight loss to elite sport specific training, providing the best knowledge to help you reach your personal goals. The Evolution team will be

on hand to answer queries and advise you on how to achieve your personal goals, no matter how big or small. Also on the day FREE body fat analysis, weight monitoring,

spinal check, nutritional and supplementation advice plus much more.  Dorian Yates Nutrition, from one of the greatest body builders of all time comes a range of supplements he has developed and perfected.  Morning Fitness & Total Fitness Systems will be selling kettlebells & Bulgarian bags. There will be a number of instructors at the stand to answer any questions you may have regarding where to train with kettlebells, program design, correct lifting technique, etc.  Botanica, selling natural skincare products.  Ben o Sullivan Sports Films, are a Limerick based production company who film sports events for sports clubs.  Weight Watchers, stand will promote the ethos of Weight Watchers, which has a focus on healthy, nutritious, filling foods and exercise. There will also be leaders on hand to answer any queries with regards to Weight

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EVENT Watchers programmes and to provide information on local area meetings. No gimmicks, no pills, no shakes- just real food for real people.  Nutrition World based in Ennis Co.Clare will be selling Hi Tec nutrition, Harbinger and Scitec Nutrition.  Young at Heart Services, will be giving people advice and information about how to be proactive and prevent heart attacks and strokes.  Mobolize, will be showing you how to keep your team and fans up to date with the latest training schedule and fixtures.  Life and Fitness Magazine Ireland is the country's only dedicated fitness magazine promoting better fitness, health and nutrition. Seminars - So you have seen some new sports and are feeling very enthusiastic and are feeling positive now all you need is a little information to really get you going. So why not attend one of the seminars taking place at Sports Expo Ireland. Seminar speakers include  Fiona Hoban, author of 'Take a Weight Off' who is a leading weight physiologist and will speak about her book and how we should be dealing with weight issues.  Richard Rocker who is a professional sports adviser and coach will be talking about how to put all the components together with training, rest, nutrition and every day life whether you are training for your summer holidays or a big match.  Andrea Cullen Pharmacist (MPSI), Nutritional Therapist (DipRaw, MBANT) Using nutrition on the inside for beauty on the outside; a nutrition talk on eating for radiant skin and health. Everyone attending will receive a copy of her "Four Days to Fabulous Skin programme" and insights into how to practicaly follow a diet to detox the body, fall to ideal weight

Caroline Pearce an ex international athlete who went on to the television show Gladiators, as the character Ice, has also worked and continues to work as a fitness model. Caroline also has a masters degree in sports and nutrition.

and brighten your complexion.  Caroline Pearce an ex international athlete who went on to the television show Gladiators, as the character Ice, has also worked and continues to work as a fitness model. Caroline also has a masters degree in sports and nutrition

throughout the day, with a free week at one of their camps to be won on the day.. Super Shot Paintball Range - Ever wanted to try paintballing? Well now is your chance at the Super Shot Paintball Range, the Laois based company will show

IDFPA - Irish Drug Free Powerlifting Association, National Bench Press Competition. Some of Ireland's best lifters will compete in this national competition which qualifies lifters for both European and World championships. Lets Go Summer Camps, one of Ireland's biggest summer camps, will be providing some free children's games and activities

you how to use the guns in a safe and effective manner. Sports Expo Ireland will also have a host of other activities such as a climbing wall, children's entertainment, archery and much more to try out. We hope Sports Expo Ireland will attract both avid sports enthusiasts and curious onlookers to what is sure to be a great day out for all the family.

20 www.LifeandFitnessMag.ie - June/July 2010


WEIGHT LOSS

TV Show Participant Continues On Her

Weight Loss Journey H

ailed as an inspiration to many young women, Denise Ryan last year embarked on an intense, and very public, weight loss plan on RTE's Operation Transformation. The courageous 29 year old was credited for her tremendous transformation on the RTE show, but the incredible journey has continued for Denise since she was last seen on our TV screens. The Tipperary woman has now remarkably exceeded even her own weight loss expectations to drop a further three dress sizes and proudly wear a size 12 bridesmaid dress for her bestfriends wedding! She says, "I haven't looked back since the day I was picked for Operation Transformation, although I didn't know what I was letting myself in for at the time!"

THE WEIGHT LOSS JOURNEY In January 2009 Denise Ryan weighed 20.5 stones, and at 5'2'' she had a BMI greater than 50. Motivated to lose weight and improve her health, Denise was supported by family and friends to 'put herself out there' on television. The wake up call for Karen was following the live Gerry Ryan show, when she admitted to herself (and the public) that she was obese. But, by doing so, it became evident that Denise had the courage to be fully committed to the gruelling programme outlined by the show's health and fitness experts. During the seven weeks of the strict and arduous Operation Tranformation programme, Denise lost an impressive 3 stone 5lbs, and on the final night, she confidently walked the catwalk in her size 18 dress and glowed with accomplishment. Encouraged by her success and the desire to maintain her newfound sense of wellbeing, Denise has now reduced her weight to 10.5 stone. Her BMI now stands at a much healthier 26, which lies marginally outside the normal range of 19-25.

THE MOTIVATION In addition to crediting the support of family and friends, Denise praises local business owner Tom Kenneally from Mountain fitness who helped her complete her exercise programme. "I remember one morning at 7.15am my alarm was going off, and I just snoozed it.....then I got a text from Tom that said "Ready, Steady, Go! So, I just jumped out of bed!" But Denise knew that the toughest part of the

BY LOUISE OWENS journey lay within, "mentally you need to be strong for the food, and the exercises". THE CHALLENGES Denise realised the extent of her limitations in Dublin's Weston Airport. "There have been a couple of momentous occasions in my weight loss journey, the first was when we had to go to Weston Airport in Dublin. The Operation Transformation team set a challenge to run/jog/walk half a km. It was the toughest day of my life; it took 7 minutes 40 seconds for me to walk it. It was absolute torture with the camera crew and the pressure, I just wanted to cry. I went home that day, and said to myself that I was never going to feel that bad again, and I haven't!" "Also, the day that Karl Henry came to my house, that was pretty bad! Karl represented the toughest part for me - the exercises, but I was so determined and focused that I didn't let my body hold me back. Visualisation was important. I kept saying 'I WILL be 11 stone!' I visualised myself outside my house, I even thought about what I was wearing. I didn't know how, I couldn't see it, but I kept visualising it."

CURRENT LIFESTYLE

In addition to maintaining Dr Eva Orsmonds eating plan of three healthy meals a day and two healthy snacks, Denise exercises 4 days per week, alternating cardio and weights for toning. But she doesn't deprive herself , "I believe in everything in moderation - I like to occasionally go out for dinner with the girls and I can really appreciate the treat." Knowing the extent of calories in alcohol, Denise has also drastically cut down on the amount she drinks, "alcohol does not go with weight loss! It only sets you back." When out socialising with friends, Denise is more confident than ever before, and has noticed the increased attention she is getting from men. Currently single, she is enjoying being out with the girls, and is keeping her Denise recently photographed on top of relationship Carauntoohil, Ireland’s highest mountain

Denise with a lifesize photo of herself when she started on Operation Transformation

options open, "I'm taking numbers and still interviewing! I'm certainly getting more attention when I go out. I'm having loads of fun."

THE HIGH'S Not content with her current 4 day week exercise regime, Denise set herself a bigger challenge - to climb Ireland's highest mountain on an expedition organised by the national council for the blind. "It was a great achievement for me to climb to the summit of Carrauntuohill in Kerry. It was so enjoyable, and the scenery is amazing. Hillwalking is now a pleasurable part of my new lifestyle". Denise certainly seems to have fallen for the great outdoors adding, "now I love exercise - if you had ever told me I'd be saying that , I would've thought you were crazy! I regularly walk the Devil's Bit Mountain in Tipperary, and I'm doing the Dublin mini marathon in June, and I've even registered as a jogger! My fitness has improved so much. Last year I only walked it". Naturally, a further benefit of her new figure is the shopping, "The selection of clothes is so much better for me now, and I can wear high heels! I remember throwing out all my old clothes - mentally it was good thinking I'm never going to wear those again! The only thing I kept was the tracksuit from the Weston Airport day. That was a size 28 tracksuit".

GOALS FOR FUTURE Having embarked on an extensive weight loss journey, Denise is keen to help others achieve their lifestyle goals, "I'd like to help others lose weight. Although I'm not an expert, I've been through it and can share how I did it! When someone is starting out on that road, it is a long, tough road, physically and emotionally. But it is possible". Having received the wake up call she needed and publicly facing her fears, Denise's incredible journey can certainly lend encouragement to others seeking to improve their health, wellbeing and self confidence. She is now 10 stone lighter and in better shape, health and spirits than she's ever been.

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WEIGHT LOSS

The importance of knowing your

Body Mass Index (BMI) or

Waist Circumference AUTHOR: DR. MUIREANN CULLEN ORGANISATION: NUTRITION AND HEALTH FOUNDATION

Why should we be concerned about our weight? In Ireland today, it is estimated that 16% of women and 20% of men are obese. A further 33% of women and 46% of men are overweight and could be on their way to becoming obese. Obesity is a very serious problem. At least 2,500 deaths can be attributed to it each year. Being overweight or obese has been shown to increase the likelihood of certain serious diseases and medical conditions for example:

How do I find out if I am overweight or obese? Below are two fairly quick and easy methods to help determine whether or not you are overweight or obese. In order to get an accurate measurement, you should consult a healthcare professional such as a GP or dietitian. Breathing problems, such as asthma and sleep apnoea (when a person stops breathing for a short time during sleep). Gallbladder disease and gallstones

Cancer

Diabetes

Gout Dementia

Heart disease and stroke

High blood pressure

Osteoarthritis (the most common form of arthritis which results from the breakdown and eventual loss of the cartilage (cushion between bones of joints) of one or more joints (a) Measure your body mass index (BMI) Your body mass index (BMI) is the number that relates your body weight to your height. It gives a general indication if your weight falls within a healthy range. It is the most widely used measurement for obesity. The score is valid for both men and women. It is important to remember that although BMI is linked with the amount of body fat, BMI does not directly measure body fat. As a result, some people, such as athletes, may have a BMI that identifies them as overweight even though they do not have

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WEIGHT LOSS excess body fat.

How to measure your BMI: In order to calculate your BMI you need to know your weight and height.

How to weigh yourself correctly Take your weight first thing in the morning on an empty stomach in minimal clothing, empty bladder and in bare feet. Measure your weight in kilograms (1 kg = 2.2lbs).

How to measure your height correctly. Stand tall in your bare feet against a wall, looking straight ahead. You feet should be together, heels touching the wall. Have a friend gently lower a ruler down on your head and then mark your height on the wall with a pencil. Use a measuring tape to calculate your height in metres (1m = 3.3 feet). You can use the use the NHF BMI calculator at www.nhfireland.ie in the keeping fit section or the following equation to calculate your BMI. BMI = Weight (Kg) ÷ Height (metres) 2  Work out your height in metres e.g. 5 foot = 1.5 metres  Multiply it by itself = 1.5 x 1.5 = 2.25  Work out your weight in kilograms 8½ stone = 55 kg  divide your weight by your height (multiplied by itself) 55kg ÷ 2.25 = 24 An adult who has a BMI of  Less than 18.5 is considered underweight  18.5 - 24.9 is considered normal weight  25 - 29.9 is considered overweight  30 or higher is considered obese (b) Waist Circumference Another quick and easy method of estimating body fat and body fat distribution is your waist circumference. If you carry fat mainly around your waist, you are more likely to develop health problems such as diabetes, heart disease and high blood pressure than if you carry fat mainly in your hips and thighs.

How do I measure my waist circumference? It is ideal to measure your waist circumference on bare skin. To determine your waist circumference, locate your hip bone.  Place the tape measure half way between your hip bone and your lowest rib. This will be about 5 cm (2 in) above your belly button.  Wrap the tape measure around you in a circle. Ensure that the tape is parallel to the floor and level all the way around. The tape measure should be snug but should not push in the skin.  Relax, exhale, and measure your waist.  Do not "suck in" your stomach or hold your breath while measuring - despite the

temptation! For men - a waist circumference of 37 inches (94cm) + shows increased risk and a substantial risk if 102cm (40 inches) +. For women - a waist circumference of 32 inches (80cm) + shows increased risk and a substantial risk if 35 inches (88cm) +. Once you know your BMI or waist circumference, you may need to take simple steps to help you lose weight steps to help

The Nutrition and Health Foundation has a multi-stakeholder approach to addressing the health challenges of our nation, by bringing together industry, government, state agencies, internationally recognised scientists, health professionals and other relevant stakeholders. Its mission is to communicate evidence based information on nutrition, health and physical activity to encourage an improved and healthier society in Ireland. 23 www.LifeandFitnessMag.ie - June/July 2010


HEALTH

Yoga Difference between

and Pilates W

hen people talk about the physical benefits of exercise, they tend to name off the three S's; Strength, Stamina and Slimming. Although these components are essential if you wish to become healthy and active, they are not the only positive aspects that can be gained from physical exertion and exercise. Constant running can increase your aerobic capacity and also help you to slim down. Physical strength can be built up by regular weight training sessions, but there are more commonly overlooked benefits of exercise including stress relief, flexibility, coordination and posture that can all be gained from regular Yoga or Pilates sessions. Many individuals do not have a full knowledge about what exactly is involved in Yoga or Pilates let alone the disciplines themselves. It is always useful to recognise the subtle differences and the benefits everyone can enjoy from attending to your body with regular Yoga classes and Pilates sessions.

Yoga This is mainly based around flexibility and breathing exercises where participants engage in sustained postures, stretches and meditation. However, Yoga has been shown to have many other positive benefits from these exercises such as mindfulness, relaxation, stress relief and peace of mind. Yoga is an Eastern developed idea with the purpose of the movement of energy around your body. The more freely the energy is able to flow around your body, the better you will feel and the greater energy you will have. The main goal of Yoga is to keep the body supple and maintain a constant composure through each movement of stretching, but there are other dimensions gained from regular practice. Yoga is a holistic spiritual

BY CONOR JORDAN

discipline with its roots in Eastern forms of meditation. The physical postures can attribute to conditioning your body; they can also have a profound impact on your mental well-being. Yoga can enable you to live your life in a state of balance and help you to maintain some form of composure in a hectic environment. While it is a very positive form of exercise to take part in, some may find it rather tedious and it is best to decide on what precisely you wish to achieve when choosing what discipline to get into.

Pilates In comparison to Yoga, Pilates is based mainly around physical conditioning and improving overall muscle tone. The creator of this widely known discipline Joseph Pilates, was searching for suitable exercises to help

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HEALTH rehabilitate injured soldiers after World War I. He developed a collection of some very questionable machines with names like the "Reformer" and the "Cadillac" which were designed in an attempt to strengthen individual muscles surrounding the injury to assist rehabilitation. Using cables and trolleys and alternative body positioning, Pilates are unique in their ability to encourage coordination between the muscles that stabilize the body which has proven favorable among individuals seeking overall levels of fitness in a relatively short amount of time. Pilate's techniques quickly became useful with dancers, who found them a highly effective way to improve body awareness and alignment and promote graceful, fluid motion. Machine-based Pilates actually has more in common with weight training than with Yoga since it involves moving against resistance (provided by springs) with the aim of overloading the muscles. In particular it resembles functional strength exercises such as squats or cable pulls. There's also a new form of Pilates, the Pilates mat class, which relies more on callisthenic-style exercises and stretches. This form is physically more similar to a Yoga class though the emphasis is still on physical change rather than on spiritual development through postures and breathing.

Best of both worlds Although both of these disciplines are both excellent for muscle toning, flexibility and general well-being, the main distinction when deciding which is right for you amount to what you want to benefit from exercise. If you wish to gain a better conditioned body so that you can improve your posture, Pilates would ultimately be a better decision. If it is a gentler, more soothing form of exercise you want to attain, Yoga will be a wiser choice. Although both forms of exercise can

Pilate's techniques quickly became useful with dancers, who found them a highly effective way to improve body awareness and alignment and promote graceful, fluid motion. Machine-based Pilates actually has more in common with weight training than with Yoga since it involves moving against resistance (provided by springs) with the aim of overloading the muscles. In particular it resembles functional strength exercises such as squats or cable pulls.

undoubtedly prove beneficial if they are conducted in the correct way, it would mostly depend on what type of physical attributes you wish to obtain. Both Yoga and Pilates can be done in conjunction with one another and many individuals have achieved outstanding results. Certainly each discipline can have advantages and disadvantages with regards to each individual's overall level of fitness, suppleness, aerobic capacity and muscle strength. It would be recommended you try your hand at Yoga first if you are relatively new to exercise and then move on to Pilates once you feel yourself becoming more able to tolerate regular physical exertion.

Whether you choose to take part in either of these practices is entirely down to the individual. Should you wish to seek out further advice on the subject, the first step towards discovering further information would be to contact a local Pilates or Yoga instructor running classes. These tend to be advertised in local communities and can be a part of evening courses held on a weekly basis. The best advice is to keep an open mind, and if you are in doubt do not be afraid to ask for help. Since both activities are extremely beneficial, either road you wish to take will definitely be a wise move.

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HEALTH So we have had a tough year all round. Some more than others, and those of you who have been concentrating on your levels of fitness will know how difficult it can be to keep the momentum going.

Bring on the New You

BY ELAINE ROGERS WWW.SEEFINCOACHING.COM

S

o what do we need to consider when we embark on the rest of the year ahead? The first thing we can do to get us on the right track is a basic all over check up with our GP. This will outline any deficiencies in Vitamins or Minerals (including all important Iron). 12 ways to maintain good fitness and health, with remarkable results:

1. BREATHE: Breathing can reduce stress and counteract possible high confrontation. We all heard the saying "take a deep breath and count to ten" when in stressful situations. Dr. Robert Epstein, instructor at the Rady School of Management at the University of California San Diego, explains: "As your rage swells, exhale fully and then, just as you're at the end of your exhale, blow hard. This expels the remaining air that's trapped in your lungs and counteracts the dangerous tendency to breathe shallowly when you feel threatened. Shallow breathing circulates toxins in your bloodstream and makes you panicky."

2. WATER: Research by AXA PPP Healthcare shows that 25% of children don't drink enough water, which can result in a 10% drop in performance. So it must begin with education. Teach your kids and yourself that foods such as lettuce and cucumbers contain high percentages of water and are rehydrating. Also remember that just because it's cold outside, does not mean you do not need to drink water. Central heating and open fires dry out the air in a room, so it's just as important to drink the standard 8 glasses per day to remain hydrated.

3. STRESS: US research shows that exercise fools your body into thinking you are escaping the source of stress, making you feel better immediately. Plus your circulation improves, and damaging stress hormones are flushed

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HEALTH from the body. We should exercise at least 30 minutes a day, and build it into our daily routine.

4. EXERCISE: As well as being a stress eliminator and feel good booster, exercise raises the body's temperature, causing you to feel more calm and comfortable. For exercise to work, a proper plan must be set out. It can be helpful to enlist a friend to exercise with you, so help with routine.

9. DEFENSE: As well as disease defense, it is important that we learn how to defend ourselves physically and look after our immediate safety. It's a good time to embark on a First Aid course, and take up a fun-fitness-personal safety class such as Judo or Karate or KickBoxing. You will learn the basic skills of selfdefense, you will be active at lease once a week, and you will meet others socially also.

10. SOCIALISE: 5. PLANNING: Nothing like a good plan to get you in action. Planning focuses you on the tasks at hand and creates the path for completion of those tasks. Visualising the outcome will put you in far better mood about achieving your goals and better equip you for positive action.

6. DETOX: A short sharp detox is a great way to cleanse the body. Make sure you keep your body rehydrated. Detox is for getting rid of toxins, which regular drinking of water will help flush out as you go through the program. A great simple detox for your liver (before you hit the hay on a Sat night) is to drink 8 drops of Milk Thistle in a glass of water.

7. HERBAL BOOST: Herbal remedies are excellent for strengthening any weak areas of the body. If you suffer from cold hands and feet, that is a sign of poor circulation. Ginger infusions are great for boosting the circulation. Others include Cayenne and Ginkgo.

8. IMMUNITY : Give your immune system an extra boost by topping up on your levels of Vitamin C (citrus fruits, kiwis, peppers, broccoli, mangoes, papaya) and Echinacea which is great for combatting bacteria, viruses and fungus infections. A great all-rounder! It works hard to stimulate the production of white blood cells, whose job is to fight infection.

Another way to meet new people and make new contacts is to join a social group or attend a weekly night course. Spending times with others allows us to discuss different topics, increase our overall general knowledge, engage in debate and accept others' points of view. We gain a healthier mental attitude. We are sociable beings and not meant to spend excessive time alone.

11. EAT COLOUR: We have all heard the term "Eat your greens". Other colours such as Red, orange, yellow, blue also have much-needed benefits: Green: Chlorophyll helps suppress inflammation, prevent cell mutation and strengthen immunity. Eat artichokes, asparagus, curly kale, avocados, apples, grapes. Red: Lycopena (carotenoid) turns into the antioxidant vitamin A which helps guard against damage by free radicals. Eat tomatoes (cooked), beetroot, red onions, cherries. Orange: Carontenoids and Bioflavonoids. Bioflavonoids help decrease imflammation and work against the development of cancer, and heart disease. They also act as a natural antibiotic, and help against food poisoning. Eat carrots, peppers, squash, apricots, mangoes. Yellow: Carotenoids, Lutein and Zeaxanthin. Counteracting effects of blindness later in life.Limonene found in the rind of citrus fruits boosts liver enzymes involved in detoxifying cancer-causing chemicals. Eat peppers, sweetcorn, pineapples, lemons, grapefruit Blue: Rich in Anthocyanins that help reduce inflammation related to the formation of malignant tumours.

Helpful for memory. Red grapes are rich in polyphenols, helpful in reducing blood pressure and the prevention of blood clots. Eat aubergines, blackberries, purple grapes, blueberries, plums and blue cabbage.

12. LEAVE SAD BEHIND: SAD (Seasonal affective Syndrome) is a recognised condition and can leave us unmotivated and sullen at the best of times, Symptoms are over-sleeping, over-eating, lethargy and depression. You can counteract the symptoms by getting out in the fresh air more and increase the levels of eggs, milk and nuts in your diet to boost serotonin levels, thereby enhancing your mood and easing tension. Low levels of Vitamin D also contribute to SAD, so your GP may recommend a dose of daily Vitamin D to supplement the body. Light therapy has been known to help and you could embark on a daily dose of Siberian Ginseng - a proven herbal tonic. So there are 12 different ways you can boost your health and fitness. Even if you took on one a month over the next year course of 2010, you are giving your body, mind and soul a better chance to survive the daily toils of modern living. "You may never know what results come of your action, but if you do nothing there will be no result" Best of luck! —Mahatma Gandhi

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HEALTH

Breast Cancer The Basics BY CATHERINE CONNORS BEVALOT

What were your new year's resolutions? To become richer, to advance in your career, to lose 14 lbs to fit into that new bikini for the summer…..? What if I told you that I would like you to consider a different resolution from now on 'Get your boobs out and start feeling them'?

H

ave I caught your attention? Continue reading to see why I want you to get your boobs out…. Cancer is a silent enemy; it creeps up upon us without much warning in many cases and the shock that it brings individuals and their families can rock people to their very core. Breast cancer is the second most common cancer in Ireland. Irish statistics note that breast cancer accounts for 28% of all cancers in Irish women, with over 1700 new diagnosis each year. Breast cancer continues to be responsible for an average of 644 Irish female deaths each year. So let's change that statistic starting now…… Despite all that doom and gloom the survival rate of Breast cancer is very high and ultimately the best way to beat breast cancer is to prevent it….. so what can we do to achieve that….. "Cancer is a word, not a sentence" John Diamond Become breast aware It is important that every woman from an age as young as 20 should be breast aware. This means knowing what feels and looks normal for you so that if any unusual change occurs, you will recognize it immediately. The sooner you notice a change the better, because generally when breast cancer is found early, treatment is more likely to be successful. Get into the habit of looking at your breast in a mirror and make a mental note of them. Feel your breasts often, the more often you feel your breast the more familiar you become with what's normal for you. What changes should I be looking of? It is widely accepted that a good time to look at your breasts is about one week after your period or the same time each month if you have reached menopause. These are the changes you should be looking for when you look at and feel your breasts:  A lump of any size, thickening in your breast or skin

Despite all that doom and gloom the survival rate of Breast cancer is very high and ultimately the best way to beat breast cancer is to prevent it….. so what can we do to achieve that….. in the mirror.  Raise your arms above your head and again look at your breasts, don't forget to look around the area of your armpits too to detect any changes there.  Place your hands on your hips with your elbows pushed forward and again look at your breasts not forgetting to turn from side to side. Remember that most breast changes are not cancer and over eighty percent of breast lumps are benign such as fibrocystic breast disease, but all lumps and changes should be checked out with your doctor.

 Constant pain in one area of your breast  A change in size or shape of your breast  Changes in the shape of your nipple and/or unusual discharge, especially if it contains traces of blood  Any changes in the skin condition dimpling, puckering, rash or redness  Orange Peel' skin caused by unusually enlarged pores  Veins that have become more noticeable or prominent  Lumps, swelling or constant pain in your armpit especially around the area of your lymph nodes Looking for changes  Place your hands by your sides and turn yourself from side to side while carefully and with great detail look at your breasts

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How to feel for changes Feel each breast in turn. Keeping your fingers together and flat, firmly move over the whole breast, including the nipple and armpit. Feeling your breast is often easier to do the bath or shower especially with a soapy hand. Some women prefer to feel for changes while lying down but either way is ok. If you are starting to feel your breasts for the first time then really take the time to go over every area maybe several times every month, this will familiarize you very well with your breasts. It's amazing how little we know our own bodies sometimes - a simple test is this, put your hands behind your back and now describe what your right hand looks like, what's is the texture of your skin, condition of your nails, any freckles? Yes, where? …… harder that it seems right. Likewise anyone who is lucky enough to be able to feel a woman's breasts (be that boyfriend, husband or girlfriend) should point out if they feel something that's not quite right. Remember to always keep these thoughts in your mind  I know what's normal for me so therefore I can spot when something changes  I know what to look for and to feel for  I will discuss any changes with my doctor without delay


HEALTH  If I am at the age for routine breast screening I will attend and make my appointments without delay Life changes With the time our bodies change and a woman's body is constantly changing with the natural menstrual cycle so it's important to know what's normal for you. Here are some of the natural changes to watch out for.  Menstrual cycle - every month your breasts change during menstruation, they can become bigger, tenderer and sometimes lumpy; this is more often the case before your period. Some women have tender breasts throughout their cycle and if you are concerned about this then a chat with the doctor is in order.  Pregnancy & breast-feeding - during pregnancy and breast-feeding your breasts may be very enlarged, firm and tender, remember this is normal at this time. But you should continue to check your breasts and note any changes with your doctor.  The menopause - after the menopause breasts will feel softer and they may change, for example get smaller and in other cases bigger. Continue your breast checks during and after menopause and discuss any changes big or small with your doctor. What to do if you find something First of all do not panic, many lumps

and changes found are not cancerous at all. In fact many lumps end up been benign and are no risk, I had a lumpectomy myself 9 years ago and my lump was benign. Although I remember how it was a frightening situation to find myself in, I have not forgotten so can understand how others feel when they discover a lump. So what do you do if you find something? Make an appointment to see your doctor as soon as possible, never leave something like this on the long finger. After the doctor examines your breasts he/she is often able to reassure you that there is nothing to be alarmed for. You may be sent to a breast clinic for a more detailed examination and again this isn't something to be alarmed about. Never be afraid that you are making a fuss when it comes to your health, nine out of ten breast lumps are harmless but peace of mind that comes with a full examination is priceless. Irish women have a 1 in 12 chance of developing breast cancer at some point in their lives, so remember the old saying 'prevention is better than cure'….. And for you guys - breast cancer affects you too and you should also be checking your chests for unusual changes or lumps, around 14 men develop breast cancer in Ireland each year.

Make an appointment to see your doctor as soon as possible, never leave something like this on the long finger. After the doctor examines your breasts he/she is often able to reassure you that there is nothing to be alarmed for. You may be sent to a breast clinic for a more detailed examination and again this isn't something to be alarmed about. Always remember that your health is your wealth…… "Early detection is key, and if I hadn't found my lump early, I don't know what would have been. I am still here and I want to encourage women to do that on a regular basis." - Olivia Newton-John I write this article in memory of my own mother, Nora Connors, who died almost 10 years ago today from Breast cancer after a very brave battle. My mother was 55 years old and she left behind a family that weren't ready to let her go and who have never forgotten her smile, her laugh, her kind words when they were needed and her love. Our family knows what it's like to stand on the front line and battle a silent enemy. If this article prompts one woman to start checking her breasts regularly or motivates another woman to make a doctor's appointment because of a lump she found then my mother's courage will always live on…… So what are you waiting for - get those boobs out…… CATHERINE CONNORSBEVALOT CATHERINE IN THE www.stresssolutions4Life.com ARMS OF HER MOTHER

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Nutrition

Lemon Fennel Crusted

Chicken

C

hicken is one of those things that absorbs flavour really well and is really versatile. Some people find chicken boring but if you find some easy goto flavour packed recipes you'll be golden. How about? Sweet Soy Glazed Chicken or Oregano Chicken or may be even Almond Crusted Chicken.

Preheat saute pan on high for 1 minute. Season chicken with S&P. Drizzle 1 tbsp olive oil and sear chicken for 2-3 minutes each side until golden. Place chicken on foiled oven tray and pour broth around it. This is my way of keeping moisture in the breast. Pop in oven for 7-8 minutes or until internal temp 165F.

These recipes are available on my site gavanmurphy.com. Pack a few recipes like this in your bag o' tricks and you'll always have some way to spice up a good old healthy chicken breast. RECIPE:  Serves 2  2 x 6 oz organic chicken breasts  2 tbsp fennel seeds  1 lemon - zested  1 tbsp olive oil  Olive oil - for searing  1/2 cup homemade chicken broth DIRECTIONS: Begin by sauteing the fennel seeds; Preheat skillet on medium heat for 30 seconds. Add the seeds directly into dry pan. Saute for 4-5 minutes tossing occasionally. This is done to enhance the aroma and flavour from the seeds. Once the seeds brown, ideally you want to put them in a mortar and pestle to smash them to extract even more flavour. Don't worry if you don't have one. You can add the seeds to a coffee grinder or just simply leave them as is (whole). To the seeds add lemon zest and olive oil and toss chicken. Marinate in rub for 2 hours up to 6. TO COOK: Preheat oven to 400째F (220째 C).

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Serve with pea mash

Make mash potatoes as nor mal but just befor e draining, add 1 cup of gar den peas to your colander so the hot water r uns over them as you'r e draining the potatoes. Once drained, pur ee ever ything in a food pr ocessor. This will give your mash a finer, smoother textur e. Taste and season with S&P. All r ecipes ar e made with the finest quality far mers' market whole foods, natural and non-pr ocessed ingr edients.


Nutrition

Oatmeal crusted sole with homemade tartare sauce

O

ne of the best foods you can eat for your heart is oatmeal. Not only is it full of fiber but it helps reduce bad cholesterol, which is what blocks the arteries and leads to heart attacks. I've been eating a bowl every morning since I was young, totally true. I love the stuff. Here I decided to crumb some fish with it in place of bread crumbs and bake it. Serve with my homemade tartar sauce and you're golden‌..and heart healthy. RECIPE: Serves 4  4 x 4-5 oz Pacific Sole (an eco-OK fish)  2 organic egg whites, beaten (for breadcrumbing fish)  1 cup old fashioned porridge (oatmeal)  1 tsp smoked paprika  1/2 tsp lemon pepper Tartar Sauce Recipe:  2 egg yolks  1 tsp Dijon mustard  1 cup canola oil  1/2 lemon - zested  1 tsp capers - chopped  1 tbsp parsley - chopped  3 gherkins (cornichons) - chopped  1/4 tsp black pepper pinch salt

DIRECTIONS: Preheat skillet on medium heat for 30 seconds. Add oatmeal and brown oats, tossing occasionally until golden, 7-8 minutes approx. Do not burn. Once golden brown place in food processor along with paprika and pepper. Pulse to breadcrumb consistency but not too fine. Now we're ready to coat the fish. To do this simply dip the sole in the egg whites and let drain over the egg bowl to catch any excess drippings and then coat gently in the oatmeal crust on all sides. Once coated lay on a foiled or parchment paper lined tray until ready to cook. TO COOK FISH: Preheat oven to 420°F. Lay fish on foiled oven tray and spray both sides liberally with olive oil spray. Pop in oven for 8-10 minutes until crispy and firm to touch. TO MAKE TARTARE SAUCE: Tartar sauce is a mayo-based sauce.

Homemade mayo is one of the easiest condiments to make and is way more healthier and tastier than store bought. When making homemade mayo you'll notice it's colour right off the bat-it's not white, it's yellow. Crazy isn't it? Place the egg yolks in the food processor along with the mustard & zest. With the machine running slowly add the oil to emulsify. If the mayo looks too thick add a drizzle of cold water to smooth it out. Once all the oil has been incorporated add the capers, gherkins, parsley & salt and pulse for 20 seconds. Done. Pop in the fridge until ready to eat.

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Nutrition Author: Dr. Muireann Cullen Organisation: Nutrition and Health Foundation

The Nutrition and Health Foundation has a multi-stakeholder approach to addressing the health challenges of our nation, by bringing together industry, government, state agencies, internationally recognised scientists, health professionals and other relevant stakeholders. Its mission is to communicate evidence based information on nutrition, health and physical activity to encourage an improved and healthier society in Ireland.

tVegetables Frui&

Where do we really stand? Y

ou probably read earlier this year headlines such as Five a day . . . unlikely to keep cancer at bay (Irish Times, 7 April), Fruit and veg 'won't help fight off cancer' (Herald, 7th April), so does this mean that we should run screaming from the orchards and vegetable fields? Although eating more fruit and vegetables has been associated with cancer prevention, it was never clear how strong the effect was. A recently published study * in the Journal of the National Cancer Institute tested the relationship between fruit and vegetable intake and cancer. It reported eating fruit and vegetables can slightly reduce the risk of developing cancer. This study suggests ~ 2.5% of

32 www.LifeandFitnessMag.ie - June/July 2010

cancers could be prevented, if we all ate an extra two portions of fruit and vegetables/day. It is not surprising that the overall percentage is quite low since there are many cancers where there is no evidence eating fruits and vegetables affects risk. However for Ireland, this 2.5% equates to approximately 404 cancer cases prevented/year (based on 6,159 cancer cases in 2007 from the National Cancer Registry Ireland), which is significant. Irish dietary guidelines recommend at least five portions of fruit and vegetables/day. However, there are added health benefits to consuming more than this target. Efforts to increase fruit and vegetable intakes should be maintained because:  Those who eat plenty of fruits and vegetables are less likely to become overweight. After not smoking, maintaining a healthy weight is the most important thing you can do for cancer prevention.  Increasing fruit and vegetable consumption helps reduce the risk of heart disease and stroke. Those eating five portions/day had a 30 % lower cardiovascular disease risk than those eating an average of 1.5 portions/day.  Eating fruits and vegetables of different colours gives your body a wide range of valuable nutrients, like fibre, folate, potassium, and vitamins


Nutrition

A and C. The recent SLĂ N 2007** survey showed 65% of respondents consumed at least 5 portions of fruit and vegetables/day. So whilst we are doing well, we can always improve.

banana.  Try something exotic - a kiwi, a slice of fresh pineapple, a handful of kumquats. DINNER  Add extra fruit and vegetables to meals you already serve.  Add tablespoons of sweetcorn to a pizza, steamed broccoli florets to pasta, slices of oranges, peaches to salad.  Liven up veg by combining two colourful types - baby carrots with peas, chopped cucumber and tomato.  Serve raw vegetable sticks with a low fat dip or homemade hummus.  If you're in a hurry, buy readyprepared fruit and veg from supermarkets.  Fresh fruit salad makes a great dessert, and kids love fruity kebabs.

TIPS TO HELP GET MORE FRUIT AND VEG IN/DAY BREAKFAST  Sliced banana or a handful of berries on cereal.  Chop half an apple, dried apricots or prunes into muesli.  Mash banana on to wholemeal/ wholegrain toast.  Have a glass of fruit juice. Make it more interesting by mixing juices.  Whiz up a smoothie with fresh fruits and yoghurt. SNACKS  Carry fresh fruit and vegetables for snack attacks.  Firm varieties, like apples, travel well, or pack vegetable sticks - carrot, celery, pepper - or mini fruits like cherries, grapes into an airtight box/ziplock bag.  Dried fruits work well - a handful of raisins, or dried apple rings can keep hunger at bay. LUNCH

 If at home, whip up a quick healthy soup. It takes only a few minutes, and tastes fantastic.  Add some salad to a sandwich.  Put together a nice big mixed salad, why not add some avocado, or cold roasted vegetables?  Make your dessert a whole piece of fruit - a succulent pear, a perfectly ripe

EATING OUT  Request fresh fruit and vegetables with dressings on the side.  Look for vegetarian options, vegetable soups, paninis or wraps.  Choose the salad or veg option, rather than the chips where available. *Boffetta, P. et al (2010). Fruit and Vegetable Intake and Overall Cancer Risk in the European Prospective Investigation Into Cancer and Nutrition (EPIC) JNCI Journal of the National Cancer

**Morgan K, McGee H, Watson D, Perry I, Barry M, Shelley E, Harrington J, Molcho M, Layte R, Tully N, van Lente E, Ward M, Lutomski J , Conroy R, Brugha R (2008). SLĂ N 2007: Survey of Lifestyle, Attitudes & Nutrition in Ireland. Main Report. Dublin: Department of Health and Children.

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Life and Fitness Magazine Ireland Issue 6  

Life and Fitness Magazine Ireland is a new fitness and health magazine distributed through gyms, leisure centres and newsagents throughout I...

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