Health&Fitness
Sciatica, resolving conflicts, reducing expectations and more inside TODAY
ISSUE NO. 6 • APRIL 2013
Get healthy and happy with Jacinta 30 minute facelift Lift weights, lose weight Low calorie, high protein ice-cream recipe
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Contents
S
April 2013 INTERVIEW 3
Get happy and healthy with bikini model, Jacinta Rokich
mental health 9
Tackle conflicts in a relationship in a healthy manner 12 Dealing with cancer when it is your partner that is diagnosed
fitness 19 Losing weight through pumping iron 20 Deadlifts – an overall strengthening exercise 25 Expectations, do they only lead to disappointment?
pring as just about broken through our not-so-cold winter, promising longer days, warmer temperatures and bikini season. Having just come back from Thailand, I’ve already done my pre-beach season panic in a rush to lose those Christmas pounds in time for long days on the beach. I’m all set and ready to go. Being healthy, however, should not be just about a few weeks before summer but an overall lifestyle change. Bikini model, Jacinta Rokich, talks about how changing your lifestyle shouldn’t be a strict can’t-have-that diet but a gradual change that allows for sins every once in a while. Mariella Dimech looks at health from a different perspective, from that of a relationship, talking about how dealing with conflicts through open communication channels allows a couple to develop their relationship beyond the steamy romantic stage so that it can develop into something more real. Carla Maree Vella talks about how contrary to popular opinion, its not the cardio that shifts those fatty lumps but weight training and women who weight train do not end up looking like bodybuilders. Richard Geres is lifting the weights with a feature on deadlifts – an exercise aimed at strengthening so many parts of the body. We hope that you enjoy this issue of Health and Fitness Today and look forward to hearing your comments and suggestions. Stay strong,
Nutrition
25
27 Low calorie, high protein ice cream recipe 28 Eat according to your gender
Expecting too much from a weight loss programme
Cosmetic surgery 33 The 30 minute facelift
28
Is dairy good for strong bones?
19
Pump iron for the perfect beach bod
Contributors
Matthew Bartolo Sex counsellor
John Xuereb Fitness instructor
Health&Fitness
TODAY
Published by:
Mariella Dimech Psychotherapist
Richard Geres Fitness instructor
Vjal ir-Riħan, San Ġwann SGN 9016 Malta Tel: +356 382741 • Fax: +356 21381992 www.maltatoday.com.mt
Carla Maree Vella Metabolic trainer
Daniel Petre Nutritionist
Managing Editor: Saviour Balzan Editor: Rachel Zammit Cutajar healthandfitness@mediatoday.com.mt Cover photo: Jacinta Rokich Printed at: Union Print
Don Pisani Fitness instructor
Raymond DeBono Cosmetic surgeon
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INTERVIEW
Jacinta Rokich has the power to turns heads, and does so everywhere she goes. Bikini model, and yoga instructor she lights up the room with her perfect beach body, beautiful smile and penetrating eyes. She talks to Rachel Zammit Cutajar about how looking good isn’t what makes you healthy and the benefits of a truly healthy lifestyle that leads to happiness.
PHOTOGRAPHY: HAUKE EGGERT
Health from the inside out
INTERVIEW
J
acinta got onto the road to fitness from an early age when she still lived in Australia. As a bikini model, it was clear from the very start that a fat bikini model is an out-ofwork bikini model, so taking care of the gifts bestowed upon her by nature was always a top priority. “I started to work out and eat what I thought at the time was healthy, however in retrospect I was never really doing my body any good. I wasn’t eating enough and I definitely wasn’t eating the right stuff.” Born in Perth, Australia, Jacinta was in Malta on holiday in 2010 when she met her partner and after a brief romance he moved to back to Australia. After a six-month stint they decided to move back to Malta. “I’ve always been a little bit impulsive and make decisions easily. Once we decided to make the move, we were back in Malta within a month. I try and take things as they come without restricting myself too much. If an opportunity comes along I grab it with both hands.” It was in Malta that Jacinta discovered yoga. “In yet another impulsive decision I decided to take an intensive yoga course after just a taking just a few classes in Malta. “I’ve always been interested in fitness and nutrition but this 30 day course with Miami yogi Fred Busch really changed the way I looked at things. “To start off with the course is in power yoga, which is a little more focused on the physical side of yoga with a 50/50 focus on the physical and the spiritual, so it appealed to the side of me that has always wanted to work out and stay fit. “The nutritional aspect was also an eye-opener. As part of the course we were put on a vegan diet and though it was not compulsory I decided to give it a try and kept a journal of everything I was eating. “Although it was quite tough to switch to a completely animal-free diet to start off with, when the 30 days were up I felt better than I ever had in my entire
life, so I decided to stick with it. More than two years later Jacinta is still a strict vegetarian, verging on being a vegan. “I’m more what you would a ‘flexitarian’. I hate to put labels on things and don’t believe in imposing such strict rules on yourself. I believe that you should take the things that work for you out of life and ditch the rest. I’m almost a vegan but will have the occasional bite of cheese. “Besides, being a true vegan is actually very dif-
4 - Health & Fitness Today • April 2013
ficult unless you are very well educated and very strict with yourself. Most sweets are off limits to vegans because they contain gelatin – a gelling agent derived from collagen in animal by-products, eggs and animal fat so being a strict vegan requires strict attention to labels. “I do avoid meat at all costs though because once you haven’t had something for so long you forget what it tastes like and I know that if I eat a steak right now I will crave meat again and that is not a road I would like to go down.”
Though Jacinta’s partner is by no means a vegetarian, they do eat a lot of vegetarian meals when they are at home and if he needs a meat fix he’ll cook a two different meals. “The only time being a vegetarian is difficult is when we go out to eat or when we go to a friend’s house for dinner, otherwise its an easy choice. Though I like the taste of meat, the health benefits far outweigh the taste.” Jacinta now gives private yoga classes to individuals or small groups, however the nutritional aspect of her course really sparked her interest and she is now reading a bachelor of Health Science in nutritional medicine. “A lot of the food we eat is doing a lot of damage to our bodies. The course I am doing is all about preventing damage using food. It does not advocate the substitution of food for medicine, especially in extreme cases, however there are number of ailments that can be treated more effectively by avoiding food that is doing damage and adding foods that do good. If you have cancer, then you should be taking your doctor’s advice and doing the chemotherapy, but you can also help the treatment along by going on an anti-cancer diet.” For Jacinta a healthy lifestyle does not mean giving up all forms of fun. Happiness is important to maintain a lifestyle whether healthy or otherwise, and though she does go out for a few drinks at the weekend she sticks to her healthy routines during the week. “If you treat your body well during the week – eat well and exercise well – then there is no reason you shouldn’t enjoy yourself at the weekend, whether that means having a drink or indulging in some unhealthy eating habits you would avoid during the week. When you tell yourself you can’t have something – EVER – you crave it even more. If you can tell yourself you can have it in a few days you are more likely to stick to your regime and make it a life-long change.”
INTERVIEW Health & Fitness Today • April 2013 - 5
INTERVIEW
60 SECONDS WITH JACINTA ROKICH Date of birth: 17 September 1988 Born in: Perth, Australia Lives in: Sliema, Malta Job: Student of nutritional medicine at the College of Natural Health, Perth, Australia; freelance yoga instructor For pleasure: Island life – swimming, beaching, snorkelling, outdoor festivals, hanging out with friends and travel Guilty pleasures: Chocolate Favourite music: Difficult to choose just one genre. Deep house and techno for going out at night, instrumental and alternative for chilling at home or with friends Favourite book: The Time Traveller’s Wife, though the film was really disappointing
Health & Fitness Today • April 2013 - 7
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Relationships are not all roses and steamy nights under the stars. Though every couple wants to hold onto the feeling of being in love that comes at the beginning of a relationship, these feelings change. Communication between couples and a healthy attitude towards dealing with conflicts can keep the relationship from reaching stalemate and developing into something more meaningful and satisfying.
M
ost people go
I have come to understand that fundamentally most persons desire to through it, the excitehave healthy relament, butterflies in tionships. Unfortuthe stomach, and nately people may pure happiness in go about achieving the initial stages of this sense of well a relationship. This being in unsuccessis the phase when ful ways. This can Mariella Dimech two people are full create problems of hope and dreams since it is only when Mariella is a pychotherapist specialising of how happy they a person feels loved in addictive personalities. may be together and safe can he Besides working by attaining things or she move on to privately with persons having problems such as that could never build their sense depression, anxiety and be achieved alone. of self worth and other emotional issues, she also conducts training In the initial stages esteem. When an within the organisational of a relationship, adult or even worse field focusing on tolerance is usually well-being and motivation a child is living in an high, listening skills environment where and empathy shared love and security is and the excitement and novelty not present, serious psychologisupports and allows the passion cal, physical and social problems to flow freely and impulsively in are prone to develop. this thrilling and energetic stage. Yet, even though we strive to Some people move in and out achieve this sense of love and of relationships intermittently to belonging, very often consciously keep on experiencing the intense or unconsciously we create feeling of this stage, others opt to situations in our lives where our remain with the person they love, relationships are not nourished even though with time comes enough and often reach a state the realisation that the ‘romanof impasse. When a couple stop tic stage’ of the relationship is communicating or simply stop changing. being empathic with each other, Each couple can determine how tenderness becomes foreign their relationship will change, they to the relationship. When two may either move on to continue persons are both convinced to develop their passion, intimacy that they are right and justified and commitment to different but in being angry and upset with equally satisfying levels or they each other, it becomes difficult to may end up reaching a point of actively listen to what the other stalemate. person is saying. And even worse Ultimately we are all looking for it becomes even harder to una state of homeostasis, a sense of derstand and care what the other well being, peace, and safety and person is feeling and thinking. All yes of course love. Not everyone that is ‘seen’ is the behaviour, atwill readily admit to wanting to be titude and verbal attacks that are loved, or to even wanting to fall in often present when two people love and have a relationship, but are consistently angry with each unless there are some particular other. In such a fast life, where problematic traits in one’s person- both the woman and the man are ality, this need is inevitable. often overloaded with daily presHaving worked with people sures of coping with their career, in therapy for over 25 years, financial responsibilities, other
Health & Fitness Today • April 2013 - 9
mental health
When a relationship reaches stalemate
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mental health significant relationships, children and personal emotional journeys, it is not just a need but a necessity to feel acknowledged and appreciated for coping and trying their very best. Sometimes even when there are no overt problems between couples, somehow over time they may become detached and not aware of what the other is feeling. Couples will come for help very often because each of them would be feeling ‘unseen’ by their partner. Each will readily accuse the other of acting in an uncaring manner, of not knowing how they feel, or what they are achieving in their various roles. Each will bring to the foreground what the other person is doing wrong and how this behaviour affects them. Without tenderness, empathy and the right environment it is difficult to resolve the inevitable conflicts that arise in a relationship. Unresolved conflict will create a stalemate situation and a growing feeling of resentment, rejection and hurt. It is at this point that persons will react in different ways. Some may become angrier and more abusive, offensive and aggressive in their attitude towards their partner. A couple may not recognise that the ratio of hurtful words and statements is more than the caring and considerate ones, and may be at risk of heading towards a point of no return. Conflicts will be
focused on trivial daily incidents, arguments will be heavy with offensive statements, details will be given priority and the actual underlying reason why two people are quarreling not even brought to the foreground. In fact it has actually taken a few therapy sessions for a couple to become aware of what they are really fundamentally unhappy about. When a couple quarrel in this way they create deep emotional scars risking permanent damage to a relationship since it will be difficult to feel safe and supported to communicate and resolve their issues. Others may actually resign themselves to feeling isolated and unloved, becoming detached and creating a wider rift between their partners. When a person decides to stop communicating, it is very risky because their partner may either think all is well or else may feel frustrated in being cut off and react negatively. It is at this point that a person may justify having an affair, immersing themselves in work and spending less time at home, or even drinking or becoming addicted to other habits in order to try and numb the pain. Notwithstanding all this, conflict can work. Relationships do not exist without conflict. However, the way people communicate and resolve their conflict is the determining factor to creating a feeling of safety and love in a
relationship. First of all, whilst communicating in a conflict, offensive statements need to be eliminated. Instead of reacting to offensive statements, be aware of feeling offended and stop the argument so that the tone may change. If you are being offensive then you need to stop and apologize or else all you will get in return is more anger, hurt and definitely not understanding. It is also so important to discuss the actual topic, as very often from one situation old examples and problems are rehashed. This will sabotage the process of resolving a present issue and the conflict will escalate into something that neither of you will have any control over. The primary skill in communicating is actually listening. Within a few seconds, people will naturally begin to think about how they want to respond, and if the other person is being aggressive then the response will often be defensive. If a couple simply learn to hold on to their need to speak out and just listen to what the person they love is actually saying, and why they feel the way they do, then they can answer in an empathic way. If a person feels understood then it would be easier for them to become understanding in return. The main objective in a conflict needs to be that both are feeling some form of satisfaction, both are feeling understood and
both can therefore still feel some tenderness towards their partner - this is the challenge. Everyone has their own personal perception of what is happening and what is being insinuated. A couple need to speak ‘with’ each other rather than ‘to’ each other in order to avoid assumptions about what is being said. There is no actual ‘truth’ so first we need to understand rather than be understood. The person you love will then become ‘human’ to you again and it will become easier to empathise and therefore create an emotionally safe place for the conflict to be resolved. To find a partner, to find a person to love and be loved in return is no simple feat. Indeed there are many who do not manage to maintain a relationship long enough to go beyond the ‘initial’ stage of being in love. That is why investing in a relationship, taking responsibility for one’s feelings and recognising a ‘stalemate’ situation is advisable. Whilst it is inevitable that not all relationships will work out, there are many couples who can live a happier more fulfilling life together by creating a safe emotional environment based on understanding, empathy and tenderness. For more information contact Mariella on mariella.balzan@gmail.com
Health & Fitness Today • April 2013 - 11
mental health
Keeping the support Cancer is a cruel reality that a lot of people have to face, one which cannot be understood by anyone who hasn’t been diagnosed with the disease. However, in a relationship, both parties are affected by the diagnosis in a way that will change their lives forever. Watching your loved one wither and die, whilst also being the rock they have to lean on can be a long and difficult time where you, also, may need support.
T
he physical and emotional pain, sadness, and sense of loss that it brings on the person suffering from this disease is something that only people who Matthew Bartolo were diagnosed Matthew is a Counsellor by can understand. profession. He is currently The uncertainty, specialising in Sex and Relationship Psychotherapy and waiting for at the Porterbrook sex results and docclinic in Sheffield. Matthew tors’ decisions works in private practice both in the UK and Malta. are all that one He organises weekends and can think about at seminars for couples, of all sexual orientations, and ages, the best of days. who want to rekindle their Some describe this intimacy. time as “sitting by the window and seeing everyone’s life go by while mine is at a life will only get sicker and standstill”. Cancer patients sicker until they pass away. often worry about the loved You were there when the docones that they are going to tor gave your other half the leave behind and how their date… the date when their life death will affect the people is expected to end. No matter around them. One is not only how strong you are, chances losing his health are that that date and sometimes will torment you and As a couple parts of his / occupy your mind. you have been her body but Most people talk also his career, given the chance about the countindependence, down that regardto do the things self-image, apless of how much that you always petite, and self. one tries to ignore chose to postpone it, it still occupies Cancer does not only affect because of other, one’s mind. What the person who are you expected to more pressing has been diagdo? Do you make financial, work nosed but their plans past that and social partner too. date? Should you From the moprepare your partcommitments ment that you ner for that day? hear the word Should you be hon“cancer”, fear and disbelief est with your partner? Should hit hard. Knowing that your you talk about the big “C” or partner is terminally ill shakes not remind them about it? It is your world, to put it lightly. very difficult to ignore cancer It is confusing and disheartwhen every time you visit the ening as you know that you oncologist you are prescribed can’t grab your partner’s more and more pills and you hand, look them in the eyes, can see that the pain is growand tell them “IT WILL GET ing stronger and medicine is BETTER”. This is it. This is getting less effective the more the ultimate letting go. You’ve they’ve been taking it. been told that the love of your Cancer brings with it a lot of
12 - Health & Fitness Today • April 2013
losses and every day brings with it a new challenge, a different problem and more heartache. Cancer is different from sudden death as you are both going through diverse losses, one after another. The person who has cancer loses his career, which might be a big part of their identity. The couple lose their social life as the sick party might be in too much pain or fatigue to go out. If they are having a good day you’d rather spend it together as opposed to spending it with friends. Friends feel as lost as the couple and might find it very uncomfortable and upsetting to visit. “We can’t go out for dinner anymore as she doesn’t eat much anymore these days”’ “He is too tired to go for the walks we used to go to together.” Physical intimacy is another big loss that few people talk
about. Unfortunately, most people feel that sex should be the last thing on your mind when one of the couple is suffering from cancer. There are times when the pain is too intense and because of the changes that the cancer caused on the body one can’t get too close physically. This is why this is a loss that one needs to acknowledge too. It is known that when a partner takes on a carer’s role they might not see their partner as a lover but this does not mean that both don’t miss, and need, that physical closeness. The physical closeness, which improves their self-esteem, their bond and reassures both that they are still wanted in that way. Cancer does not only bring losses. Cancer reminds us that life is not forever and that’s why we need to make the most out of every day. Most partners of cancer patients admit that since the di-
agnosis they spend more time together as a couple, or family. They appreciate their partner more and argue less about futile things that in the past caused arguments that would last for hours, if not days. This is a time when the relationship can reach another level. This is the ultimate intimacy between the couple. You are sharing a unique time with your partner. You are supporting your partner on this journey that can be a very spiritual and intimate one. As a couple you have been given the chance to do the things that you always chose to postpone because of other, more pressing financial, work and social commitments. You have been given the chance to say goodbye in a proper way. Seeing your partner who was always there for you look so weak and in pain might make you feel hopeless and useless at times. It is heart-breaking and very sad but it can be an opportunity. I am aware that this might be painful for some to read but we always have a choice of what to do with the months, weeks, days left. We can choose to get overwhelmed with pity and pain or choose to celebrate life as much as possible. Cancer can be a reminder of how fragile and precious our life is. If you can’t go for a walk together, get a wheelchair and push your partner along the same
path you used to go through. If you can’t go to the cinema get a DVD, buy some popcorn and nachos and create your own cinema. If you do not have many good memories together, create them. Check with your oncologist if you can go abroad and visit the place you always postponed visiting. Take photos and look at photos together. Try new positions that might make it possible for you to be intimate. If you can’t get physical remind and reassure each other how much you want each other and how difficult it is that you can’t be intimate in that way.
mental health
ort strong
Cancer is a very difficult and horrible sickness but truth is that all one can do is stay as positive as possible. It can teach us to be spontaneous and make the best out of the good days or couple of hours. It can feel very lonely supporting your partner through one of the worst experiences that one can face. There will be moments when you feel alone because you feel that you can’t share your pain with the person who was always there for you. You might have lived your life sharing all pains together and now that you are going through one of
Unfortunately, most people feel that sex should be the last thing on your mind when one of the couple is suffering from cancer. There are times when the pain is too intense and because of the changes that the cancer caused on the body one can’t get too close physically the biggest losses of all you can’t turn round to your rock because it is they who need support. This is why I am setting up a support group for partners of patients who have been diagnosed with terminal cancer. The Louisa Morgan group will be a space where partners who are currently going through such a tough time can come together and share their sorrows and sense of loss together. Feel free to contact me for more information about this support group.
For more information contact Matthew Bartolo on matthew.bartolo@gmail.com
Health & Fitness Today • April 2013 - 13
DENTAL CARE
Poor oral hygiene doesn’t stop there Unfortunately a bad tooth is not like a cold – if you do nothing it won’t get better. Postponing visiting the dentist in the long run will result in short term savings but long term poor oral health and tooth loss. What many of us don’t realise is that it doesn’t stop there. The health of your mouth, teeth and gums may affect general health. Our immune system and the way we take daily care of our mouth keeps bacteria in the mouth under control. If, however, harmful bacteria become uncontrollable, infections occur – usually tooth decay and gum disease. Research suggests that heart disease, clogged arteries and stroke may also be linked to oral bacteria, probably due to chronic inflammation from severe gum disease. Dental insurance or dental payment plans give you a great opportunity to make sure you get the right care and protection for you and your teeth avoiding costly invasive interventions in the
future. Denplan, the UK’s leading dental payment plan specialist, was recently launched in Malta. Now you can budget for regular, affordable, quality dental care, making sure your oral health
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and wellbeing are maintained and improved. Group insurance cover is now available covering any local dentist or patients can join a payment plan individually with a participating dentist.
Plans cover routine and restorative treatment including expensive treatment such as root treatment, crowns and bridges and also cover dental accidents and emergencies abroad.
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14 - Health & Fitness Today • April 2013
At least 80% of any population will suffer from one episode of low back pain in their lifetime. Common diagnosis of low back pain include terms like “sciatica”, “slipped disc”, “herniated disc” and “pinched nerve” to mention a few. What is sciatica?
Sciatica is the inflammation of the sciatic nerve. Five sets of paired nerve roots in the lumbar spine combine to create the sciatic nerve. These five nerves exit the spinal cord and converge into one single very thick nerve. It is the largest single nerve in the human body, runs from each side of the lower spine, under the buttock, the back of the thigh and all the way down to the foot. It connects the spinal cord to the leg and foot. Since nerve roots are not “solitary” structures but are part of the body’s entire nervous system, they are capable of transmitting pain and sensation to other parts of the body. Inflammation of such a nerve may cause pain and other undesirable symptoms in the buttocks, groin, the front or back of thighs, calf, foot and toes. Other symptoms may include tingling, (pins and needles), numbness, weakness, a feeling of compression or cold, altered sensation in distinct patches of skin on parts of the leg. Sciatica may be caused by a number of conditions like Spinal Stenosis, Spondylolisthesis, trauma, Piriformis syndrome, spinal tumours, facet joint dysfunction and slipped discs. Today, I will be focussing on the slipped or herniated disc.
Mireille Vincenti Mireille qualified in 1993 from the Department of Health, Malta and then specialised in Sports Medicine for Physiotherapists where she obtained a postgraduate diploma from the University of London. She is currently reading for a Masters in Advancing Physiotherapy in Manual Therapy from Sheffield Hallam University. She is a member of the Malta Association of Physiotherapists
spinal column. When a disc slips or herniates, the gel like substance is squeezed out into a tiny space occupied by the nerve. This may cause irritation and compression to the nerve resulting in the sciatic symptoms described above. Symptoms of a herniated disc vary greatly depending on the position of the herniated disc and the size of the herniation. If it is small if may not press on the nerve and you may have an ache in the low back or no symptoms at all. In fact, when Magnetic Resonance Imaging (MRI) initial studies were carried out, 25% of asymptomatic subjects that were tested had slipped discs and no pain!
Living with a slipped disc
In the past, having a slipped disc would inevitably end up in surgery, however, nowadays; many slipped disc sufferers do not require surgery. Management of a slipped disc through small lifestyle changes and adaptations may alleviate symptoms and allow the person to lead a normal life. Like most ailments and injuries, learning how your back pain responds to certain conditions, actions and positions will be paramount in coping with your back or leg pain. Unfortunately no two slipped discs will behave the same and the sufferers must learn and be aware of what
What is a slipped disc?
The intervertebral disc is a cartilaginous disc made up of an inner gel like substance and an outer harder ring. These discs are sandwiched between every two vertebrae in the
Health & Fitness Today • April 2013 - 15
PHYSIOTHERAPY
Living with back pain
Repeat 5 times per set. Do 2 sets per session. Do 2 sessions per day. Lower trunk rotation Keeping back flat and feet together, rotate knees to left side. Hold 3 seconds. Repeat 10 times per set. Do 2 sets per session. Do 2 sessions per day. Switch to right side and repeat. Single knee to chest With hand behind right knee, pull knee in to chest until a comfortable stretch is felt in lower back and buttocks. Keep back relaxed. Hold 5-10 seconds. Repeat 10 times per set. Do 1 set per session. Do 2 sessions per day. Double knee to chest With hands behind knees, pull both knees in to chest until a comfortable stretch is felt in lower back and buttocks. Keep back relaxed. Hold 5-10 seconds. Repeat 10 times per set. Do 1 set per session. Do 2 sessions per day. Pelvic tilt Flatten back by tightening stomach muscles and buttocks. Hold 3-5 seconds. Repeat 10 times per set. Do 2 sessions per day. The above are a sample of a few exercises that may be prescribed, always consult with your GP or physiotherapist before starting any exercise programme.
will aggravate and what will ease their symptoms. Some will notice that any amount of sitting will set off the back and leg pain, while others will notice that they feel better and pain free when sitting. The same applies to standing and walking, many will notice that they can walk for a while before the pain is set off but cannot stand for more than five minutes for the pain to become unbearable.
Bed rest and slipped discs
Persons who had suffered from slipped discs in the seventies and eighties were prescribed a length three to six weeks’ bed rest and traction in hospital or at home. The advocation of prolonged bed rest is no longer deemed
beneficial. Prolonged bed rest will result in weak abdominal and back muscles and stiff thoracic and lumbar joints, a scenario we do well to avoid. The same applies to lumbar corsets, which are no longer used much due to the weakening of the abdominal wall due to the muscles’ reliance on the support.
Sleeping positions
The rule of thumb, if it hurts change your position. Initially most sufferers will toss and turn and not find a comfortable position easily. There is no right way of sleeping apart from that that feels most comfortable. Usually sleeping face down is not recommended, sleeping on your side with a pillow between your knees helps alleviate the stretch
When a disc slips or herniates, the gel like substance in between the vertebrae is squeezed out into a tiny space occupied by the nerve
from the sciatic nerve. If the hollow of your lumbar curve is very pronounced, sleeping on your back may be uncomfortable. Placing a small pillow under your knees will help.
Daily life
Continue with your usual routine and try to throw in frequent rests. If you have a desk job and spend eight hours a day at your computer, check your computer work station ergonomics, and get up frequently. A study conducted by Nachemson in 1992 showed a 190% increase in discal pressure on the lumbar disc between the third and fourth lumbar vertebrae in sitting and leaning forward. So getting up to get that file, or offering to get lunch and in the meantime getting a rest from the seated position will work wonders. If your job requires you to be on your feet all day, sit down a bit more frequently.
Treatment
Non-steroidal anti inflammatories are usually prescribed. Their effectiveness in pain relief offers a pain free window allowing the person to exercise and in the process lubricate the joints and overcome the joint stiffness which is so commonly associated with slipped disc and back pain. The physiotherapist will treat the patient by gently mobilising the spinal joints and prescribing an effective and safe exercise programme tailored to the weaknesses discovered during the physical examination Since no two back pains are the same it is not recommended that a general exercise programme be followed in the initial phases of pain. The physiotherapist will ensure that the exercises are best indicated for your specific problem hence maximising on effectiveness and safety. As the patient progresses, the physiotherapist will guide the person when to add other exercise regimes such as Pilates, Yoga, walking, gym etc. Depending on the person’s previous lifestyle, the physiotherapist will aim to restore full function and gradually introduce the sport back into the person’s life. For more information contact Mireille at physiomv@maltanet.net
Health & Fitness Today • April 2013 - 17
PHYSIOTHERAPY
Prayer stretch Push chest toward floor, reaching forward as far as possible. Hold 5-10 seconds.
Spring time marks the calendar with longer daylight hours, more sunshine and therefore more smiles but also panic among both men and women as the time to shed the winter clothes and opt for skimpy bikinis and beachwear looms. Resistance training has been proven to aid weight loss for both genders and will not turn the average woman into Arnold Schwarzenegger
I
want to lose weight,” you think to yourself. So you decide to embark on a daily two-hour ritual of running and cycling and the stepper. But be honest, you hate it and at the end of the day you want to know, is it really worth it? Will doing lots of cardio lead to significant weight loss? The answer is ‘no’. It’s a common misconception that spending a lot of time doing cardiovascular exercises such as running will automatically result in weight loss. While cardio is an important part of any exercise routine to keep yourself healthy, if you want to reduce pesky fat, it’s more worthwhile to do resistance training (that’s weights). There is some research that shows that doing excessive amounts of cardio can actually be detrimental to weight loss. Lifting weights also causes a spike in a person’s metabolism as the body tries to help the muscles to recover, which in turn leads to more calories being burned. Strictly speaking, your objective should not be to lose weight, but to lose fat. It has also been proven that whilst cardio will make you ‘smaller’ it will not reduce your body fat as much as weight training does. Weight training helps you lose fat, makes you smaller but most importantly gives you a tight and toned physic. Through activities like running, both fat and muscle are lost. The best way to understand this is to consider the physique of a marathon runner. Their bodies are thin and generally lacking in muscle. A swimmer on the other hand, is much more toned because their cardio involves resistance (the water acts as weight) and thus their bodies are lean muscle rather than thin. When it comes down to it,
Carla Maree Vella Carla is the blogger behind www.drdietright.com, a blog that provides clean eating recipes and fitness tips. She is a qualified fitness instructor and is currently studying to become a Metabolic Effect Personal Trainer. She has recently published her first fitness workout ebook called: Sexy not Skinny.
the best way to remove fat is to add some muscle and the only way to build muscle is to add resistance to your routine. Unfortunately weight lifting has a certain stigma attached to it, especially for women. Let me reassure you that lifting weights will not make you look like a bodybulider and you do not need to go to a gym to do resistance training!
Won’t I look like a female bodybuilder if I do weights?
Nope. You may be afraid that you’ll end up resembling a female version of Johnny Bravo if you focus on weight training, but this is absolutely not the case. Female body builders are pushing their bodies to the absolute limit, they follow highly strict diets and as well as take a number of supplements. You won’t look like them just by lifting weights. Of course, this doesn’t mean that you should abandon cardio altogether. Use it as
a warm-up to get your body limber. So if you’re at the gym, get off the treadmill (after it’s stopped, of course!) and head to the weight room. If you’re a woman, don’t feel intimated by the
admittedly male atmosphere. Your arms are just as capable of lifting objects, although it’s probably best not to go for the 50kg dumbbells just yet.
What if I don’t like going to the gym?
No problem. Exercises involving weights or resistance training can be done just as easily from the comfort of your own home. And you don’t need a lot of equipment either. First of all your own body weight is an excellent ‘weight’. Doing a push up is a bodyweight exercise. You could use your hallway as a place to do lunges (another body weight exercise). To make things a little harder, hold water bottles while you’re doing them, and keep adding more weight when you feel like you can handle it.
Weights equals confidence
An added bonus of doing weights is the boost in confidence that increased strength naturally brings with it. Doing sets of weight exercises can result in a sense of achievement, which is just as important as physical fitness for a healthy, happy lifestyle. Contact Carla on her blog drdietright.com or facebook page facebook.com/drdietright
Health & Fitness Today • April 2013 - 19
FITNESS
Women, weights and weight loss
FITNESS
Deadlifts – we conveniently forg
T
he deadlift is without a doubt one of the top strength and conditioning exercises. It strengthens the hamstrings, quads, glutes, spinal erectors, trapezius, lats, shoulders, forearms and core muscles, amongst others. If this exercise is such a great all-round movement, why do you see so few people actually doing this exercise regularly in the gym?
rounding (flexion) of the lower (lumbar) spine and prevent any potential disc injury.
Richard Geres Richard is an internationally certified personal trainer and weight-loss consultant. He specialises in fat-loss and physique enhancement
Three possible explanations are: 1. The exercise is intensive, and people like to stick with the easier ones 2. Most people don’t know how to perform the deadlift technique correctly 3. Many people with weak lower backs shy away from it, thinking it will lead to low-back injury
Starting out right
The number one priority in performing the deadlift is correct technique. As productive as the deadlift may be, it can also cause serious injury if done incorrectly and with heavy loading. So here is a simple progression you can use to make
sure you get the basics right: 1. Hip hinge In an upright standing position, place a broom stick against your back so that it rests against your spine at the height of your shoulder blades and against your tailbone (coccyx). From this position lean forward, pivoting from the hips and making sure that the broomstick never loses contact with your spine or tailbone. You can only achieve this if your spine remains in neutral or straight position throughout the movement. By keeping your spine in neutral position you will avoid
Hip-hinge start
20 - Health & Fitness Today • April 2013
2. Kettlebell deadlift Once you’re hip hinging, you can progress to doing deadlifts with a kettlebell. Place a kettlebell between your feet, with feet shoulderwidth apart. Push your hips back, bend your knees slightly and perform a hip-hinge, so that your body leans forward from the hips. With your head looking forward (not down), grab the kettlebell with both hands, make sure the spine is straight, not rounded, and bring your body to an upright position with the kettlebell ending between your thighs. In the top position contract your abs, glutes and quads, so that your body is completely stiff. Lower the kettlebell and repeat. 3. Bulgarian Deadlift Once you have mastered the kettlebell deadlift, you can start using a barbell. The movement is the same in principle as the kettlebell deadlift, but look out for these 3 important points: i. To reduce range of motion in your hips, the barbell is placed on an elevated surface so that the bar is at the
Hip-hinge end
height of your shins. This will make the lift-off easier. ii. When picking up the bar, make sure the bar is over the middle of your feet, not in front of them. Lifting the bar
Deadlifts strengthens the hamstrings, quads, glutes, spinal erectors, trapezius, lats, shoulders, forearms and core muscles, amongst others
from in-front of your feet dramatically increases the shear force in your lower back! iii. Use a mixed grip on the bar, with the palms of one
FITNESS
forget them hand facing forward, and the other backward. 4. Full Barbell deadlift Once you master the Bulgarian deadlift and you have developed abundant range of motion in your hips to allow you to lift off the barbell from the floor without rounding your lower back, you can attempt the full deadlift. Never sacrifice good form for weight. Progress slowly in your lifts to give your muscles, tendons and ligaments in your back time to adapt and get stronger. This will prevent injuries that can throw you back months. Include the deadlift in your workouts on a regular basis and you will see how your whole body will get stronger from this lift!
Bulgarian deadlift start
Full Barbell deadlift start
Kettlebell deadlift end
Kettlebell deadlift start
Bulgarian deadlift end
Full Barbell deadlift end
For more information contact Richard on www.richardgeres.com
Health & Fitness Today • April 2013 - 21
Create inner change for outer results by Pippa King Have you ever thought that you really want something in your life, but you seem to keep getting the opposite? Or found that the same repeat patterns keep happening in your life and wondered why? Would you like to break those patterns and create more peace, ease and joy instead of fear, drama and struggle? We are always getting results in your life, but are they the results we want? With science proving that thoughts and feelings create our reality, imagine how powerful it would be to get in touch with those parts and re-programme them to create what we want in our lives. The truth is you can. You have the keys within you to achieve anything you want to and even better news is that it is easier than you think. Everyone has thoughts, feelings and beliefs that affect their mind set about every area of their life, but how much are you really aware of them? Thoughts act like powerful magnets attracting more of whatever is focused on. Once you discover the how easy it is to take charge of your mind set, to shift your focus and harness the power of your thoughts you begin to get powerful results in every area of your life. Sometimes in life you might find yourself wanting something different or better in an area of your life such as career, relationships or lifestyle, but you keep getting the same results because you are trying to make the changes on the outside with the old programming and thinking. The brain and body are amazing machines. As humans every new thing that is learned
Focus Motivate Energise Succeed creates a new electrical pathway in the brain and the more it is used, the stronger it becomes. After a few times, once our brain has learned that new behaviour, it becomes subconscious. An example of this would be driving a car or learning a route to a new place, once learned you don’t even have to think about it anymore, you just do it. This is also how habits are formed, like responding to stress with food. Over time, this becomes a built in subconscious programme
and then when you want to change that habit you can discover that it is harder than you imagined because it has become a subconscious response. Weight loss is a perfect example of where making changes on the outside often fails. This is because it is the thoughts, habits and mind-set that hold the real keys to real success in this area. Once you understand your own individual programmes and triggers you are in control you to build new pathways in the brain, creating new thought patterns behaviours and results. Many athletes have been using these techniques for decades by training with their mindsets just as much as their bodies. By harnessing the power within they become focused and motivated achieving great results. So can you. Within the Seabank Resort and Spa, an exciting range of semi-
nars, events and courses are being held throughout the year with new approach. Working with the latest proven techniques such as NLP, EFT and Theta, the focus of all these approaches is on well-being on all levels. These offer individuals and groups the opportunity unlock the keys to getting powerful results in many key life areas such as de-stressing, careers, weight loss and by creating inner change for outer results. The Seabank Spa has an amazing range of treatments to complement these key life areas offering a truly holistic approach to all. Corporate training programmes for de-stressing and workplace well-being are avail- able soon. In addition to these some more specialised certified courses such as Theta DNATM Healing and 9D clearing are also being held exclusively at the Seabank Resort and Spa 9D ClearingTM is a unique technique that works with the elements, the senses, present moment awareness and group consciousness to move beyond words and release limiting beliefs and group stories of lack and struggle and embrace health, wealth, joy and abundance. This works by over-stimulating the senses of smell, sight, sound, taste and touch to release unresolved thoughts and feeling from the mind and body without the need for conscious recognition. Theta DNATM Healing is a transformational technique that works at the causal level to remove the limiting beliefs that no longer serve you and replace them with new healthy beliefs that support health and happiness.
Alternative Well-being are health, wealth and happiness experts who work with the latest techniques to improve life quality. Pippa and Lucy’s professional practice is committed to helping people discover and develop the inner tools and resources for happiness and dissolve obstacles to well-being and success. Lucy has a background in corporate training and Pippa is an education and training graduate. Both combine the knowledge and techniques of numerous energy psychology techniques they are trainers in, to provide the most effective means for mental and emotional conflicts to be transformed into positive ways forward. Contact: 99921860 or 99664333 Pippa King
Lucy Lee-Alliston
Web: www.artandsoulcollective.com
Alternative Malta
Health & Fitness Today • April 2013 - 23
WELL-BEING
Shift your FOCUS
“Blessed is he who expects nothing, for he shall never be disappointed.” Alexander Pope advises to keep expectations to a minimum to avoid disappointment, advice that many philosophers advocate. However expectations can help to raise the bar so that we are able to achieve higher goals than if expectations were nil. The trick, however, is to keep expectations from dampening achievements which do not meet expectations.
H
ave you ever expected something in life but it didn’t work out as you had planned? Did you feel frustrated? Angry? Cheated? Truth is we all come to expect certain outcomes - it’s a part of who we are, a part of our make up. Unfortunately though, expectations of everyone, including ourselves, are spiraling out of control. We no longer just want things, we expect things. The issue with expectations is we set ourselves up for problems and disappointments. Imagine you invest 5000 with your stockbroker and he tells you he will make you 100,000 in return, and when it comes time to sell, you only profit 20,000! How do you feel? Not so good? Why? In the end your expectations superseded reality! And when that happens it overshadows the real accomplishment. What can you expect, really? Expect the best? But how can
JOHN XUEREB John is a Canadian born life coach, trainer and author who now resides in Malta. He combines his knowledge of fitness and training with motivational talking to help people change their attitude towards health, fitness and nutrition to acquire real changes in both body shape and mindset.
you determine what is best when you can’t see the future? Only in retrospect can you tell what was best. “Life is not about meeting expectations but rather going after what you want and being appreciative of the steps taken in the process...” “You never know what’s around the
corner. It could be everything. Or it could be nothing. You keep putting one foot in front of the other, and then one day you look back and you’ve climbed a mountain.” Who could have expected it? When it comes to our bodies for example, just because we’re eating right and exercising right doesn’t mean we will lose 10kg of fat in one month. So why is it then that you are disappointed (to put it lightly) by losing just 4kg of fat and say gaining 2kg of muscle? It’s because we all expected more – always! I’ll admit, not all expectations are bad and some expectations can have a positive effect on us. It helps us set the bar high enough so we have something to strive towards. But I think many of us take it too far. Our expectations of ourselves, to achieve super amazing results, is like expecting us to be super beings, not human beings, so when we fail to lose the 10kg we shame ourselves for not being adequate.
We fail to see ourselves as human and instead treat ourselves with disgrace. The issue with many of us is that we lack clarity in understanding the fundamental difference between wanting something and expecting something. We should want to change, we should go after change, we should do everything in our power to change but we should never expect that the change will be the “be all and end all of changes”. It takes away from the accomplishment and diminishes our achievements thus far. Expectations can really make you crazy, make you believe something is yours when, in fact, all it is is something you want.
We all want 1.
That raise come performance review time 2. Fancy cars 3. The picture perfect relationship/family 4. We want love that has no limits 5. The body to die for And there is nothing wrong with that. What is wrong is when we expect these things; it sets us up for unnecessary disappointment. How can we hold others to our expectations and not expect the same in return. My advice is it doesn’t hurt to want, it doesn’t hurt to try your very best to succeed, but it does damage to hold an expectation of ourselves or others.
For more information about John Xuereb’s Life Transformation Programs, you can contact Bodies ’N Motion on 21422422, 79917011 or email contact@bodiesnmotion.com. You can also join the facebook group: John F Xuereb
Health & Fitness Today • April 2013 - 25
BODIES ’N MOTION
Expect nothing, never be disappointed
26 - Health & Fitness Today • April 2013
Chocolate hazelnut ice-cream
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he words “ice-cream” and “healthy” are never usually found together in the same sentence. And that’s because ice cream is a mixture of cow’s milk, cream, flavourings and sugar, all contributing nothing but calories, a high fat and sugar content to your diet. So, due its very nature, a lot of health conscious people, usually have to forego ice-cream altogether. Here is a low calorie, low carb, low sugar, high protein ice-cream recipe that only takes 15 minutes to make (and a few hours to freeze).
Serves 4
Ingredients • 2.5 scoops (70g) whey pro tein, chocolate hazelnut flavour • 125g organic Greek yoghur t
Donatello Pisani Donatello is Master Trainer at The BodyForge. He has been involved in health & fitness for more than 20 years. He’s a qualified pharmacist and competitive bodybuilder, having represented Malta in international competitions. He is also a personal trainer and a nutritional advisor
Directions • Put all the ingredients tog eth • Using a spatula, blend eve er in bowl rything together until it is a homogenous paste • Put the mixture in the free zer for 2-3 hours. • Mix it 2-3 times within the 2-3 • Sprinkle the top with crumb hours. led hazelnuts before serving.
For more information contact Donatello Pisani at The BodyForge, Santa Marta Street, Victoria Gozo. Tel: 2156 6626, 9940 7151 • info@bodyforge-gozo.com • www.bodyforge-gozo.com
Health & Fitness Today • April 2013 - 27
nutrition
The Bodyforge (protein) ice cream
NUTRITION
Good nutrition for w Just before bikini weather women tend to spend more energy on getting what they eat right. Eating well and being in great shape however should be a life choice rather than a momentary sacrifice as not only will you look good throughout the year, making bikini season less stressful but it will also boost fertility and ease the symptoms of stress.
A
healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.
Daniel Petre Daniel is a nutritionist registered with the Council for the Professions Complimentary to Medicine. He runs his own clinic, Karma Clinic and has collaborated with the Fortina Spa Resort for the last 10 years. Daniel was the first to introduce body stat and metabolic testing to Malta, as well as food intolerance testing. He is also qualified in Life Coaching
Good nutrition for women of all ages
Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.
Top diet and nutrition tips for women • Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give
you filling fibre and keep you going throughout the day. Try to find minimally processed or locally grown foods whenever possible and make these foods the mainstay of your diet. • Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium,
28 - Health & Fitness Today • April 2013
their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts. • Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many lowcarb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis. • Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
it much easier to stay slim, control cravings, and feel energetic all day long. • Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day. • Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 pm (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner. • Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fibre, so you feel full much longer.
Eat to control cravings and boost energy
Get plenty of good carbs
Your diet has a major effect on your food cravings, your stress levels, and your energy throughout the day. By making smart food choices and developing healthy eating habits, you’ll find
You may think that they key to losing weight or avoiding weight gain is cutting out carbohydrates. But carbs, like fats, are a vital part of a healthy diet. They give you the fuel you need to get through your day, fight fatigue, and stay feeling full. The key is to choose the right kinds of carbohydrates. • Complex carbohydrates— the “good carbs”—have not been stripped of their fibre and nutrients. Because they’re rich in fibre, they keep you full longer and help with weight control. Good sources of complex carbs include whole grains such as whole grain brown rice, stone ground whole wheat, millet, or quinoa, as well as beans, other legumes, fruit, and vegetables. • Simple carbohydrates— the “bad carbs”—have been stripped of their fibre
and many of their nutrients. Simple carbs lead to a dramatic spike in your blood sugar, followed by a rapid crash. These carbs are much less efficient at filling you up and keeping you energized. Simple carbs include white flour, white rice, and sugary foods.
Don’t cut out the fat!
Many women have been led to believe that dietary fat is unhealthy and contributes to weight gain. But fats are a necessary part of a healthy diet. What really matters are the types of fat you eat. Women need healthy fats in their diet to look and feel great • Healthy fats boost your brainpower and mood. Fats are essential to healthy brain function. They put you in a good mood and keep you mentally sharp. • Healthy fats promote healthy pregnancies. When you’re pregnant, both you and your growing baby need healthy fat
•
•
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NUTRITION
r women to feel your best. Fat is especially important to your baby’s developing brain and nervous system. Healthy fats contribute to lifelong beauty. Fats are essential for vibrant, glowing skin, hair, and nails. A lack of healthy fats in your diet can lead to dull, flaky skin, brittle nails, and dry or easily damaged hair. Healthy fats help control cravings. Because fat is so dense in calories, a little goes a long way in making you feel full. Small amounts of good fats like nuts or seeds make great satisfying snacks. Fats lower the glycemic index of foods, easing the spike in blood sugar that results from eating carbohydrates. You need fat in order to absorb certain vitamins. Many important vitamins—including vitamins A, D, E, and K—are fat-soluble, meaning you need fat in your system in order to absorb them.
Milk – a rich source of calcium? Milk has been touted as the number one source of calcium, promoting healthy bones, teeth and hair. Because milk contains approximately 300mg of calcium per cup, it has been labelled a healthy drink that should be part regular part of any healthy diet. However research has shown that the calcium found in milk does not do as much good as previously thought. 4 The calcium found is milk is poorly absorbed by the human body 4 The animal protein in milk has an acidifying effect on the body, which in turn causes a biological correction. The body will use calcium stored in the bones to neutralise the acid caused from the intake of milk, thus milk actually causes a calcium deficit 4 Statistics show that countries reporting the lowest consumption of milk also show the lowest fracture rates whilst countries with high milk consumption rates have reported the highest fracture rates 4 Scientific research has shown evidence that high consumption of milk may contribute to the risk of prostate and ovarian cancer, autoimmune diseases and some childhood ailments 4 Exercise, particularly resistance training, has been shown to increase bone health. Just 30 to 60 minutes a day of walking is enough increase bone strength 4 Green, leafy vegetables, broccoli and beans contain more calcium that a glass of milk without the animal protein that has an acidifying effect on the body thus causing calcium leaching
Focus on foods for strong bones
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It’s important for women of all ages to eat foods that contribute to strong, healthy bones, as women have a higher risk of osteoporosis than men. Osteoporosis is largely preventable with good nutrition and exercise. After the age of 30, you stop building bone mass, but you can eat to maintain strong bones at any age. The key is to get enough of the nutrients that support bone health. Calcium: The recommended daily allowance varies from 400 to 1,200 mg/day. Good sources of calcium include dairy products, leafy green vegetables, oatmeal and other grains, tofu, cabbage, summer squash, green beans, garlic, and sea vegetables. Calcium is absorbed slowly and your body, which
cannot absorb more than 500mg at any one time. Magnesium: The recommended daily allowance for magnesium is 500 to 800mg/ day. Calcium only works when taken in conjunction with magnesium. Good sources of magnesium include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds, including pumpkin, sunflower, sesame, and flax seeds. Vitamin D: Aim for between 400 and 1,000 IU (international units) daily. You can get Vitamin D from about half an hour of direct exposure to sunlight, and from foods and supplements. Salmon is an excellent source of vitamin D. Other good sources include shrimp, vitamin-D fortified milk, cod, and eggs.
For more information contact Daniel at Karma Clinic, Church Hill Court,Vjal Ir-Rihan. San Gwann. Tel: 9944 0384 • daniel@karma-clinic.com • www.karma-clinic.com
Health & Fitness Today • April 2013 - 29
MENTAL HEALTH
The elusive happiness Everybody wants to be happy, yet it seems to be a state that is more difficult to achieve than anything else. Research has shown that happiness has a direct effect on physical health, reducing the chances of cardiac arrest by 50%. So how do we achieve this elusive state of being?
H
appiness is a situation whereby when we talk about it, everyone wants to attain it. Let us face it, everyone wants to be happy and indeed we do deserve it. Happiness by definition is a mental or emotional state of well-being characterized by positive or pleasant emotions ranging from contentment to intense joy. However fulcrum to this is the question: What makes people happy? As more people want to attain happiness, more and more scientists are looking into this question. Happiness goes beyond the feeling of satisfaction as it also has benefits on our health. Researchers found that happiness paves the way to better health and longer lifespans. The review of more than 160 studies found evidence connecting happiness to a healthier life. Further to this, Harvard School of Public Health examined 200 separate research studies on psychological wellbeing and cardiovascular health. Optimism and positive emotion were found to provide protection against cardiovascular disease, to slow progression of heart disease and reduce risk, by around 50%, of experiencing a cardiovascular event, such as a heart attack. The benefits are clear. There is quite some debate in what can lead to happiness but most literature points to the development of the following:
How to people achieve this elusive happiness
The good news about happiness is that attaining greater happiness is, for a great deal, in our own hands, our happiness depends on conditions we can improve and on abilities we can develop. Let us start from family life. Almost all of us start our lives living in a family and, when grown up, we are faced with choices as how to live after that. It is mostly up to us to decide if we want to live alone or with someone else. It is mainly our decision to have children or not, keep close to
Dr Charmaine Gauci Charmaine is the Director of the Health Promotion and Disease Prevention Directorate. She is a senior lecturer with the University of Malta and delivers lectures in the field of public health with special interest in Epidemiology and Communicable Diseases. She is active in the field of public health and is currently also the President of the Malta Association of Public Health Medicine.
one’s family of origin or cut ties to the past, etc. Many of these things come along and we don’t realise that we made the decision but in fact it is most of times our choice. Research shows that people living with others are generally more happy than those living alone. In a series of studies conducted in the US and Canada, researchers discovered parents feel happier and experience greater meaning in life than their childless peers. The research consisted of three separate tests that compared whether parents are happier overall than non-parents, whether parents feel happier moment-to-moment, and whether parents have more positive feelings while taking care of their children versus doing other daily activities. They found fathers are particularly happier than their child-
30 - Health & Fitness Today • April 2013
less counterparts. It is important to note that this research does not show that having a child will surely make you happy. Another choice we make is our occupation. Most of us choose the occupation we take up to make a living. Most of this is made on what we really love to do and also on how much we will earn and how happy we will be in that job. The latter however is rather difficult to gauge at face value. We can make a more educated guess about how happy we will be in this work when we have information about the average happiness of people currently working in that job. We spend a lot of time at work and so it is important to find the job you will really love and which
Optimism and positive emotion were found to provide protection against cardiovascular disease, to slow progression of heart disease and reduce risk, by around 50%, of experiencing a cardiovascular event, such as a heart attack gives you greatest satisfaction. Another factor is on how much money we actually have and available to spend. Studies have shown that material aspirations are initially fairly similar among different income groups; consequently more income brings greater happiness. Over the life cycle, however, aspirations grow along with income, and undercut the favourable effect of income growth on happiness, although the cross-sectional happinessincome difference persists. People think they were less happy in the past and will be happier in the future, because they project current aspirations to be the same throughout the life cycle, while income grows. But
MENTAL HEALTH
What is happiness made from?
since aspirations actually grow along with income, experienced happiness is systematically different from projected happiness. Consequently, choices turn out to be based on false expectations. Personal development is another aspect for happiness. How happy we are depends partly on our life-ability, that is, on the skills we have to make the most of our situation. So we can do a lot to enhance our happiness. Take simple measures and be happy whilst benefiting from better health.
For more information contact the directorate on health.pro@ gov.mt or 23266000.
Self-Awareness The detection of our true natures, true selves, and true values. This also encourages enhancing emotional awareness and intelligence, that is how to deal with your own emotions and how to deal and react to emotions of others. Acceptance Many people want more than they actually can have and this gives a grief that you cannot actually attain the best for you. To be happy one needs to view that we and the world are exactly the way we should be at any given moment, and happiness comes from accepting what we can about where we are while moving towards meaningful goals. As one says, take one day at one time and be happy with what you have at this point of time. Also be happy with who and how you are. Try your best where you can improve but just don’t expect to be perfect as no one is! Life-enjoyment It is good to have fun. Be like small kids with humour, play and flexibility we bring to everyday events. Some like to have a rigid timetable for their life and be productive all the time, which is good in some ways but it is good to let go on some days and be like kids just play around and have fun. Transcendence The development of positive relationships in our lives and the recognition of the universal unity. People need to feel part of this world. Perspective The scientific truth that the things that
happen to us are not nearly as important as how we choose to react to them. Purpose The notion that happiness comes mainly from finding meaning in life. Knowing that you came to this world and you are contributing gives a sense of purpose. Everyone in this world whatever age or gender or occupation does have his role and has a purpose in this world. Understand that you made a difference to this world. Psychic Energy People who reach their natural capacities for happiness put their efforts in work and meaningful engagement, love and relationships, and by developing perspective or the attitude they take towards everyday events and unavoidable suffering. Don’t waste your energy on stupid things like worrying about what that other person said about you. Invest in meaningful efforts. Doing things for others Caring about others is fundamental to our happiness. Helping other people is not only good for them and a great thing to do, it also makes us happier and healthier too. Taking care of your body Our body and our mind are connected. Being active makes us happier as well as being good for our physical health. It instantly improves our mood and can even lift us out of a depression. We don’t all need to run marathons - there are simple things we can all do to be more active each day.
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COSMETIC SURGERY
The 30 minute facelift
RAYMOND DEBONO Raymond is a consultant plastic and reconstructive surgeon in practice in Malta and the UK. He studied in the UK and the US and specialises in facial rejuvenation, cosmetic breast surgery and body contouring, skin cancer treatment, breast reconstruction, hand surgery and laser treatment
Looking for a little boost to make you feel younger but don’t want to scars and downtime that come with a conventional facelift? A non-surgical facelift that uses cone suture suspension can be the answer to your prayers and what’s more it can be done in as little as 30 minutes with the patient returning to normal activities almost immediately afterwards. Non-surgical facelift using cone suture suspension
For a lot of us life has become more and more busy and finding two weeks off work or off family duties for a surgical facelift can sometimes be impossible. As minimally invasive Plastic
Surgery techniques continue to advance it has now become possible to lift the cheeks using temporary sutures placed under the skin with local anaesthesia. The sutures utilise advanced ‘cone’ technology and that suspends tissues using a purse string mechanism.
Ideal candidates for suture suspension of face
As we all know the aging changes on a 40-50 year old are milder than the aging changes on a 50-60 year old and even milder than of a 60-70 year old. The technique of suture suspension works best on cases of
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COSMETIC SURGERY mild to moderate aging changes as it has only a limited power of lifting. It is more likely to be suitable for the 40 to 50 age range, but there are no hard and fixed rules it all depends on the severity of the aging changes.
Technique and materials used
‘Cone’ sutures are sutures that glide only in on direction through the tissues of the face under the skin. When they are introduced into the cheeks they lock in place and can only be tightened in one direction. The benefit of this is that they produce a purse string tightening or lift certain parts of the cheeks that is
The sutures utilise advanced ‘cone’ technology and that suspends tissues using a purse string mechanism.
seen immediately. The cheeks appear fuller and lifted.
and left sides) though in good hands these are not common.
Limitations and potential complications
Results
The effect of cone sutures lasts 12 to 18 months and for ideal results it’s usually best to combine it with botulinum toxin and fillers. The rejuvenation effect is generally limited to the cheeks. Whilst the technique is generally complication free and one can usually return to work and social activity immediately, some complications can occur. Some of the potential complications are bruising, infection and asymmetry (differences between the right
In the correct choice of patient and using the correct technique by a qualified Plastic Surgeon the results can be rather pleasing. Usually a satisfactory correction of the groove on the side of the nose at the junction with the cheek can be achieved. Correction of a jowl deformity (the bags on either side of the chin) with this technique is less reliable. For more information contact Raymond at raymonddebono@yahoo.com
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