A&H September 2016

FRESH, FRESH FOOD

AUGUST/SEPTEMBER . ISSUE 69

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

PLUS REAL LIVES, PRODUCT NEWS, THE BEST HEALTH BOOKS & MORE

HOW TO BEAT INSOMNIA

Take up a challenge ARE YOU REALLY AS YOUNG AS YOU FEEL?

EXERCISE APPS TO GET YOU GOING

Why mixed relationships can work out

BACK TO SCHOOL banishing first day nerves

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SAYS...

s

eptember’s an in-between me. Summer’s not quite over yet, but it feels like the seasons are changing. The days are shorter, but it’s s ll hot and s cky. The beach s ll beckons, but its allure is wearing thin. School’s s ll out, but the new term’s looming closer. A en on shi s from the here and now to what comes next. If your child’s heading to school for the first me, you’re probably a bag of nerves already. That feeling will intensify as school draws closer, and your child will pick up your anxiety. Before you both turn into tense, nervous wrecks, read through our feature on banishing first-day nerves. With a bit of support, your child will feel less anxious and you will feel calmer knowing your child can cope.

Educa on is not just about the school curriculum. Take a look at our interview with one of Malta’s record-breaking athletes. At an older age, taking up a challenge can help personal development. See our feature on page 42. There’s lots more in this issue. We hope you enjoy the read. See you again at the end of October.

EDITORIAL CONSULTANT Corinne Vella ASSISTANT EDITOR Anna Maria Ga DESIGNER Conrad Bondin – Standard Publica ons Ltd. CONTRIBUTORS Alison Bezzina, Anna Maria Ga , Suzanne Vassallo, Corinne Vella PHOTOGRAPHY Standard Publica ons Ltd., AP & others.

PRINTER Print-it DISTRIBUTION Bi-monthly with The Malta Independent on Sunday, and in clinics, hair and beauty salons and pharmacies.

ADVERTISING Chris ne Bu gieg – Standard Publica ons Ltd. T 2134 5888 ext 136. cbu gieg@independent.com.mt SALES CO ORDINATOR/ARTWORK COLLECTION Chris ne Bu gieg – Standard Publica ons Ltd. T 2134 5888 ext 136 PUBLISHERS P&D Communica ons Ltd. Standard Publica ons Ltd., Standard House, Birkirkara Hill, St Julian’s STJ1149, Malta.

T (356) 2134 5888 F (356) 2134 6062, 2134 3460 The informa on in this magazine should not be used as a subs tute for the care and advice of a health professional. Appropriate treatment varies according to an individual’s par cular condi on and circumstances. Self-diagnosis is risky, especially in the case of serious condi ons.

All rights reserved. Reproduc on of this magazine in whole or in part is strictly prohibited without the wri en consent of Standard Publica ons Ltd. A&H’s publishers cannot be held responsible for any ac on taken without the advice of a medical specialist. The opinions expressed in this publica on are not necessarily those of the publishers or the editor. While every a empt has been made to ensure accuracy, the publisher and the editor cannot be held responsible for any errors or omissions from ar cles, adver sing, photographs or illustra ons, for unsolicited manuscripts, photographs or other material, or for submissions of any kind, whether delivered electronically or by conven onal mail, which are lost or damaged in transit.

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IN THIS ISSUE

FEATURES

16

14 20 22 29 32 42

MY KIND OF LIFE Ian Cremona

26

WHAT I WISH I’D KNOWN ABOUT MOTHERHOOD

PARENTING

32

08

BACK TO SCHOOL Banish first-day nerves

26

WHAT I WISH I’D KNOWN ABOUT MOTHERHOOD

HOW TO BEAT INSOMNIA

SOCIAL MEDIA HEALTH WARNING EXERCISE APPS TO GET YOU GOING RIPE, RED TOMATOES INSPIRE’S WINTER PROGRAMME HOW TO BEAT INSOMNIA WHY YOU SHOULD TAKE UP A CHALLENGE

22

REGULAR 12 44-47 47-48

36

CAN MIXED RELATIONSHIPS WORK OUT?

RIPE, RED TOMATOES

39

BOOKS PRODUCT NEWS DIRECTORY

ON TRACK TO SUCCESS Record-breaking teen athlete Alessia Cristina

LIFESTYLE

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September 2016

06 16

IS AGE REALLY JUST A NUMBER?

36

CAN MIXED RELATIONSHIPS WORK OUT? Three readers speak out

39

ON TRACK TO SUCCESS Record-breaking teen athlete Alessia Cristina

MY KIND OF LIFE Meet traveller Ian Cremona

08

BACK TO SCHOOL Banish first-day nerves

QUIZ

HOW YOUNG DO YOU FEEL?

OUR FUN QUIZ COMPILED BY ANNA MARIA GATT TELLS YOU HOW OLD YOU ARE COMPARED TO YOUR ACTUAL AGE How old or young we feel depends on how we act and on how we view the world around us. Some days we feel we have all the energy in the world.

On other days we feel we are already past our retirement age.

1

It is your friend’s birthday and you plan a night out. Your preferred way of celebrating is: a. clubbing; b. dinner at a restaurant and followed by a drink; c. lunch in a restaurant with a view.

2

It’s Saturday night and your children decided to sleep-over at their grandparents’ home. Together with your husband you decide to: a. ring up a group of friends and hit the bars;

YOUR ANSWERS

Mostly A’s You are still young at heart and feel it. At times you tend to overdo it especially when you try to infiltrate groups of colleagues who are much younger than you are. You don’t feel out of place with younger people and you keep abreast with the latest trends and fashions. Be careful, though, because at times acting younger than we actually are might lead us to do things which we might later regret. Be young and enjoy life but still, know your limits.

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b. go out for a romantic meal; c. order delivery pizza and watch a movie at home in your pajamas.

c. switch on the kitchen TV to view a drama series episode.

3

5

4

6

Your preferred way to spend your lunch break at the office is:

a. joining the younger ones at the nearby bistro; b. going for a walk around the office block with your colleagues; c. going over your lists of what you have to do after work at home.

While waiting for your dish-washer to finish its cycle, you:

a. go through Facebook; b. read the latest blogs;

Mostly B’s You’re well aware of your limits and you keep reminding yourself that you are getting older. You are not ashamed of your age and you are happy with what you have accomplished till now. You appreciated the younger generations and find no difficulty in mixing with them. Younger colleagues at work might see you as a point of reference and might appreciate the fact that you understand them but at the same time allow them space to develop and grow. If you are a parent, then you are on the right track in building a steady relationship with your growing-up children too.

You’re out shopping to refresh your wardrobe. You opt for:

a. the latest trends and vibrant colours; b. what is in fashion but ask continuously whether they suit your age; c. classical outfits, always in fashion.

If you are left alone in a book-shop, the first book you choose is about:

a. love; b. family; c. history.

Mostly C’s Age is an issue which is constantly on your mind. You now feel accomplished and there is no space for anything new in your life. You enjoy life but your daily routine is carried out according to the demands of your age. You are not ready to embark on anything adventurous. You need someone to make you aware that life is not over once we get older. If we have the strength, we can still do and contribute much more to our own personal development and to that of the people around us. Be grateful for what you have and look brightly towards the future.

BACK

TO SCHOOL

HOW TO BANISH FIRST-DAY NERVES KNOWING WHAT TO EXPECT AND FEELING CONFIDENT THAT YOU CAN HANDLE REDUCES ANXIETY ABOUT STARTING SCHOOL.

s

tart preparing as early as possible. Back to school fever kicks in this month.

Even if your child is not starting school this year, start a conversation about it. It will help your child gradually get used to the idea of going to school.

Ask, don’t tell. Asking your child what they think about school is better than telling them how they should feel about it. Allow your child to express concerns.

Encourage questions. What seems obvious to you is not obvious to a child. Answer any questions tactfully, no matter how absurd they seem. Don’t 8

September 2016

ridicule your child’s fears or hopes. They’re important to him or her.

Help your child become independent. As tempting as it is, don’t do things for your children that they can do for themselves. Allowing them to dress themselves will slow you down, but it also means they’ll feel able to cope if they lose a shoe and mum isn’t around to help them put it back on. The same goes for things like opening their drink bottle and lunch box, and going to the toilet and washing their hands afterwards.

Mark shoes to go on the correct feet. Children have trouble putting shoes on correctly. To make it easy for them, draw half a smiley face in each shoe – the left half inside the left shoe and the right half

inside the right shoe. Show your child how to put the shoes together to make a whole face, and to then put them on their feet in the same order.

Practise school habits.

When starting school, your child will need to do new things, like carry a lunch box or pack a school bag. Make this part of your child’s daily routine before school actually starts. That way, there’ll be fewer new experiences for your child to deal with when school actually starts.

Make school feel normal. Meet up with other families who have children at the same school your child will attend. Interacting with other children who are already in school can help your child feel curious about it.

»

BACK

TO SCHOOL

Your child is dealing with his or her own anxiety already and if you show you’re anxious, it will make things worse.

Be open to the possibility that your child might not like the idea at all or may feel anxious without showing it.

Ask your child how he or she feels.

The prospect of going to school can be exciting. It can also make a child feel anxious and insecure. Helping your child express his or her feelings can make the experience seem less daunting. Let your child know that other children feel nervous about school.

Don’t speak negatively about school. Your experience of school may have been unpleasant and you want your child’s to be better. Don’t speak to your child about what went wrong for you. Instead, focus on helping your child look forward to the experience.

Visit the school before term starts.

Seeing the class environment and meeting the class teacher beforehand will help your child feel comfortable about the new experience. Find out about the important areas of the school and work out how to get there and back to class. Remember that what’s important to you may not be what’s important to your child.

Knowing where the toilets are, where 10

September 2016

to store their clothes and how to get back to their classroom are more important to your child than the size of the library and art room.

Arrange a playdate with classmates. Knowing one or two children in the same class will make school less daunting.

Show your child how to socialise.

Social skills will help your child integrate in a new group and making friends is the quickest way of adjusting to school. Encourage your child to talk to other children while looking them in the eye and smiling.

Teach them how to introduce themselves and how to ask for the other child’s name by doing it yourself when you meet someone.

Talk about the school schedule. Let your child know what time school begins and ends each day.

Be reassuring. A common fear is being unable to cope. Let your child know that you will help if anything happens at school, and that you will be there at the end of the day.

Organise a special pre-school

shopping outing. Spend some time with your child to draw up a shopping list of essential and fun items for school. Make the trip seem like fun, rather than a chore.

Take your child on a practise school run. Show your child the route you will take and where you will meet at the end of the school day.

Set a routine. A few weeks before school starts, set a routine that will work during school time. Allow enough time to get ready in the morning without being rushed. You will need enough time to get to school and to be around to help your child settle in.

Encourage your child to speak up about worries. Explain to your child that it is OK to take their concerns to an adult at school, and that the rule about not talking to strangers doesn’t include their class teacher or supervisor. Children are worried about things that might seem inconsequential to an adult, like losing a pencil or drawing, or being knocked over accidentally. Explain to your child that a teacher can help to resolve problems at school and that,

at the end of the school day, you’ll be there too.

Put a surprise note in your child’s lunchbox. It will remind your child that you’re ‘there’, even though you are not physically present.

A favourite toy can provide comfort.

Allow your child to take a favourite toy to school. A familiar object can help your child feel less anxious.

Be friendly towards other parents.

They’re in the same situation and their friendship and support will be crucial to you in the years to come.

Seeing how you relate to other people will be an example to your children.

Keep your feelings to yourself. Your child is dealing with his or her own anxiety already and if you show you’re anxious, it will make things worse. Try not to cry in front of your child. You’ve said that school will be fun so seeing you cry now that school has started will confuse your child.

Keep a smile on your face until it’s time for you to leave and then shed your tears when you’re out of your child’s sight.

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BOOKS

Great READS

AGENDA BOOKSHOP’S PICK OF THE LATEST HEALTH AND WELLBEING BOOKS

MUM’S FAMILY DESK PLANNER SANDRA BOYNTON 9780761191575 This is Mum’s portable personal assistant, packed with organisational punch and perfectly sized for a purse or bag.

On the right-hand side of each weekly spread, Mum's Family Desk Planner features a roomy grid with two write-in columns one for Mum's schedule and one for the rest of

the family’s. On the left-hand side is a full-colour illustration that’s joyfully, inimitably Boynton: piggies in bathing suits, grinning cats, hippos doing calisthenics, rock-star chickens.

Running a full 17 months, it’s guaranteed to keep Mum on her toes (with a big smile on her face).

SUPER FOOD FAMILY CLASSICS JAMIE OLIVER 9780718178444 Jamie's Super Food Family Classics continues with the popular philosophy behind Jamie's Everyday Super Food, bringing exciting healthy eating to the heart of the home. Freshen up your family favourites and expand your recipe repertoire with new nutritious, tasty meals - make your weekly menu something to shout about.

Sneak in extra veg with Squash Mac 'N' Cheese and enjoy a no-

arguments family dinner with Chicken Fajitas, Smoky Dressed Aubergines & Peppers. When you need a no-fuss meal on the table fast try Chicken Goujons or Pasta Pesto, or get ahead with freezer-friendly Jumbo Fish Fingers or Proper Chicken Nuggets.

Use ingredients you know the family already love in new, exciting ways, with Sweet Potato Fish Cakes or Chocolate Porridge.

THE IDEA IN YOU: HOW TO FIND IT, BUILD IT, AND CHANGE YOUR LIFE MARTIN AMOR & ALEX PELLEW 9780241014837 Take your passion and make it happen with The Idea in You by Martin Amor and Alex Pellew Do you have an idea in you? A hobby, a project, a product...something that could change your life? The Idea in You is a bulletproof system for finding the right idea and shaping it in to a success - on your own terms. With advice from the people behind the likes of Pizza Pilgrims,

Parkrun and Decoded, The Idea in You will show you what to expect, how to think and what to do when launching your own venture. Making your idea happen is possible – and it will be one of the most inspiring and energizing experiences of your life. What are you waiting for? "A wonderfully inspirational book that will help unleash your ideas on the world.

QUIET POWER: THE SECRET STRENGTHS OF INTROVERTS SUSAN CAIN 9780241273555 The highly anticipated follow-up to the sensational bestseller Quiet - empowering introverted children, teens and young adults Susan Cain sparked a worldwide conversation with Quiet: The Power of Introverts in a World that Can't Stop Talking. She inspired millions of people, and permanently changed the way we see introverts - and the way introverts see themselves. Now she takes the Quiet Revolution to a younger audience.

Childhood, adolescence and your early twenties are times wrought with insecurity and self-doubt. Your search for your place in the world can seem daunting. Focusing on the strengths and challenges of being introverted, Quiet Power is full of examples from school, family life and friendship, applying the breakthrough discoveries of Quiet to readers that so badly need them.

PLANT BASED COOKBOOK TRISH SEBBEN KRUPKA 9780241230039 With more than 200 marvellous recipes and beautiful colour photography, this plant-based-only cookbook also provides nutritional information, tips on transitioning to a plant-based diet, and advice for the

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newbie on easy plant-based cooking techniques. Whether by choice or by a doctor's orders, readers will get all of the information they need to make satisfying meals without meat and dairy.

AWARENESS

On health myths

AND SCARY STORIES

BAD NEWS TRAVELS FASTER THAN GOOD NEWS. THINK BEFORE YOU CLICK ‘SHARE’. ealth myths and incorrect information are not new. The social media age has done nothing to dispel the myths and tip the balance in favour of accuracy. On the contrary, social media have fuelled the toxic information flow, turning a trickle into a full scale flood. There is a reason why scary information goes viral. Bad news is exciting. It challenges the status quo.

Spreading the information around is thrilling.

You’ve discovered something everyone else should know about and you’re first with the news – in your own social network, at least.

Celebrity endorsement fuels the process. Take vaginal steaming, for instance. It’s recommended

by Gwyneth Paltrow, and has picked up, well, steam on social media as a wellbeing ritual treatment that cleanses your nether regions, promotes relaxation and balances your hormones. The problem with that is your vagina is self-cleansing and doesn’t produce any hormones. The hormone-factory in question is your ovaries, further up your anatomy and out of reach of a vaginal steam bath. At best, the ritual is a waste of time and also money, if you’re paying for it. At worst, it can harm the delicate tissues of your nether regions, especially if you try a homemade version that involves hovering over a tub of scalding hot water.

Sharing information might be well-intentioned.

When you discover something bad about a medicine, healthcare practice, food ingredient or health supplement, you want to help as many people as possible. The moment you see that scary headline in your Facebook newsfeed, you click

h

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‘share’ and, instantly, your 1001 online friends get the message too. The habit might seem harmless – you’re not exactly poisoning the wells or contaminating the food supply, are you? Well, not quite. But the effect can be seriously damaging.

What you might not know already is that social media do not function randomly. They’re driven by algorithms, pieces of software that work out what interests you and what you want to know, and which then feed you information that matches your taste. That’s fine if, say, you like football and you’re fed a social media diet of the latest football results.

Unless you stake your life on a match, you’ll come to no harm. But what if you’re anxious about using a life-saving medicine or vaccine for your child and then turn to the internet for reassurance? Clicking

Get expert, personalised advice from someone who knows your health history

through a stream of articles about the downside and harmful effects of that medicine or vaccine will produce a personalised newsfeed that confirms your worst suspicions. That’s the internet telling you what you want to know, as opposed to what you need to know, which includes myth-busting analysis from reliable sources.

With so much information sloshing around, it’s become harder to know what to believe.

Traditionally, if you had any doubts, you’d consult an expert. In the case of health, that usually meant a doctor, dentist or pharmacist. If you still had doubts, you could ask for a second opinion. Now, it’s easier to turn to the internet to run an online search or to crowdsource advice from online friends or social groups. When you’re hit with a slew of information from friends which is then endorsed by a stream of recommended articles – all of which validate your own views – it becomes difficult for any contrary opinion to reach you or even make sense to you.

If you have a health problem, get personalised expert advice from someone who knows your health history and, if in doubt, get a second opinion from another qualified expert – a physical person with a recognised qualification, not a random online source. That should be an expert in the field related to your concern. You wouldn’t ask your pharmacist for a prime cut of meat any more than you’d ask your butcher for medicine. Seeking medical advice online is no different. Next time a scary headline pops up in your Facebook newsfeed, check the source before sharing it. And if it looks too absurd to be true, it probably is.

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REAL

LIVES

my kind OF LIFE

Photograph: Jonathan Borg

IAN CREMONA TALKS TO SUZANNE VASSALLO ABOUT CLIMBING MOUNTAINS, CYCLING LONG DISTANCE, AND RAISING FUNDS FOR A SCHOOL IN NEPAL

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REAL

LIVES

i

’m not a cyclist” were some of the first words Ian Cremona told me during our initial phone call. Perplexed, I arranged to meet up with him and get to know him a little bit more.

Had I misunderstood my editor? Hadn’t she said that Ian was going to cycle across Europe to raise funds for some children in Nepal? Was the summer heat getting to me?

The morning arrives and Ian turns up – on a bicycle. This was not just any bicycle, mind you, but a boat bike, one which he can stash neatly away on a boat and use ashore whenever the need arises. Ian may not, by his own admission, be a cyclist but he is incredibly sporty. He sails, climbs, free dives, walks and snowboards.

So, no regular team sports, like football and basketball? Rugby, maybe? How about water polo?

The self confessed lover of the sea shakes his head.

He’s more into solo sports as they give him an element of adventure he finds fulfilling. Ian is calm and composed, which is what I’d expect of a young man who went to University to read for a degree in IT. Yet, there is a side to him, an adrenaline junkie if you will, which balances out the computer geek in him.

He’s quite the traveller, having lived in Austria and Australia, scaled Kilimanjaro, travelled widely and headed to India where he summitted two 6,100m mountains and reached Everest’s base camp. After climbing those mountains and making it sound like a walk in the park, he still looks dreamily into space when I ask him about the Himalayas. It was there where he met a person who knew of Malta. “What are the odds that could happen?” you might be thinking. Well, dear reader, it gets better. This person knew a Maltese woman with the very same surname. Enter Hannah Cremona into the picture.

Hannah Cremona is involved with a small chain of free private schools in Nepal, the Maya Universe Academy. Naturally funds are always needed so, Ian, out of his own free will – and, it must be said, out of his own pocket – has planned to cycle around Europe to raise funds. Sponsorship is most welcome and will see that these children continue to have a decent education.

The school itself involves parents and does not

While he was in Nepal, Ian helped build a library and stairs and tried his hand at constructing a mud hut

charge fees. Parents donate their time and work – parents of students work in agriculture, animal husbandry, handicrafts, construction work and day to day activities to help sustain the schools – in

exchange for their children’s education. This is bartering at its best and it helps keep costs low.

While he was in Nepal, Ian helped build a library and stairs and tried his hand at constructing a mud hut.

That’s all in a day’s work if you are a volunteer with the Maya Universe Academy.

“This project greatly appealed to me and I truly believe in the values it stands for, which is why I have decided to undertake a cycling tour across Europe to help raise funds,” Ian says. His face lights up as he describes the children. He tells me how incredibly clean and neat they are, notwithstanding the twohour walk to get there. How exceptionally good their English is. How well mannered these little pupils are.

They are incredibly enthusiastic and love going to school so much that they would attend classes on the weekend given half the chance. This is an incredible project, and one which ought to be sponsored, so do take note of the contacts on the next page and do your good deed of the day. Please.

So how did the non-cyclist start? I mean, most of us have learnt how to ride a bike and – as the old adage goes – you never really forget how to ride a bike. But riding a little bike with trainer wheels across the village square is a far cry from cycling across Europe.

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September 2016

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REAL

LIVES

Sponsorship is most welcome and will continue to see that these children continue to have a decent education

“It’s only one continent,” I was told. Ha! And it’s only a couple of streets for most, but can we stay on long enough to return home unscathed? Perhaps not Ian started cycling years back with Alan Curry and LifeCycle, a varied group of individuals who have not only helped others by raising funds to buy equipment for the hospital’s Renal Unit, but also themselves as people. Ian describes how regular cyclists train together and a bond is formed. They start off as individuals and carry on, riding for Life Cycle, a happier, healthier, fitter group with a bond which only working for a philanthropic cause can

create. Ian makes an impassioned plea to motorists to watch out for cyclists. I second that. Cyclists, please keep safe.

Ian’s doing his bit by keeping safe with the kind cooperation and sponsorship of Medcomms that has given him a tracking device which works worldwide.

The device also gives Ian internet coverage, which he feels is very important. This has given him the impetus to cycle across Europe freely.

HJe left from Nantes in France at the end of August, and then cycle eastward crossing the Europe, finishing in Constanta in Bulgaria. The trip

About Maya Universe Academy Maya Universe Academy (MUA) is a network of three holistic, community-supported, free private schools in rural Nepal. MUA provides a quality education that encourages students to think creatively and independently, while also helping them cultivate a strong sense of community. This kind of education is out of reach for most rural Nepali students. Private schools are expensive and often located in distant, urban areas and most government schools are poorly run.

To offer free, quality education, MUA uses a unique model: rather than paying tuition fees, parents volunteer at the school two days per month. Parents work on the schools' farms, care for the schools' livestock, construct classrooms, and make handicrafts. The income generated by selling agricultural products and handicrafts partially funds the MUA schools.

Ian Cremona’s fund raiser will support MUA's Sagarmatha Branch, located in the steep hills of rural Udaypur District. MUA Sagarmatha Branch opened in 2011. The school began with just 16 pupils, studying in a single classroom. There are now more than 80 pupils, from nursery level to

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grade four.

Maya Universe Academy are currently trying to raise USD3, 000 to refurbish the classrooms and install a rain water harvesting system to secure drinking water for their students, for hygiene purposes and for its agriculture activities.

Furthermore, as they are based in the mountainous parts of Nepal, one of the major barriers families have to overcome for their children to get an education is the simple practicalities of finding safe transport to and from the school. Maya Universe Academy is hoping to fund a school bus, which costs US$ 10,000.

In rural Udaypur, students do not have books at home, and there are no public libraries. Students' only access to books is thus at school. MUA Sagarmatha Branch currently has a small collection of storybooks and novels, both in English and in Nepali and is trying to build up the school's book collection and create a cosy, weather-proof space at school where students can read. MUA Sagarmatha Branch has a partiallybuilt structure which will be turned into a reading space.

›‹

follows the famous EuroVelo 6 route, which is approximately 3,650km long and is taking him along six rivers, across ten countries, past four UNESCO world heritage sites, crossing a diverse range of landscapes and different cultures in the process.

Having only one month to complete this tour he is cycling an average of 130km each day on a fully loaded bike. To maximise the amount raised, Ian is travelling independently with a full set of camping gear and equipment to broadcast his position and blog live about his journey.

I’m sure it will be tough, especially in mountainous regions, but Ian’s positive side is looking at the garden trails in Germany and Austria because he’s heard just how beautiful they are. This has certainly given a chap who says he isn’t a cyclist a Cause to Cycle for. And what a worthy cause that is too. Dig deep. Those Nepalese children deserve it.

HOW YOU CAN HELP FOLLOW IAN CREMONA’S JOURNEY ON fb.me/francetoromania2016 ABOUT MAYA UNIVERSE ACADEMY http://www.mayauniverseacademy.org/

FITNESS

10 s

tarting a fitness program can be daunting. But whether you are inexperienced, starting over again, or want to shed some extra weight, there is no reason to feel discouraged. No time, no equipment, no problem. Small steps can lead to big changes on your journey towards health. So if your goal is to gear up for a 5Km race, gain the confidence to take a yoga class, or simply learn exercises to do at your desk, we have found a fun and free app for you to try – motivation included.

C25K Known as Couch to 5k, this run/walk program is designed to get any novice ready for a 5Km stretch in just eight weeks. Play your favorite music and the app’s coach will interject with training instructions – alerting you with when to walk, run, or jog, and encouraging you every step of the way. And no matter what your pace is, you’re still ahead of everyone on the couch.

1

Office Health We’ve all been warned about the dangers of sitting at a desk all day. This app offers a solution for sedentary work, reminding you to take breaks with exercises and stretches. The moves promise to be non-embarrassing and

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Fu�-free apps

FOR BEGINNERS

THESE EASY APPS ARE NOT GEARED TOWARDS ATHLETES OR GYM SUPERSTARS BUT ARE FOR REGULAR PEOPLE, REPORTS MAXINE FRAIVILLIG

energy boosting. Flip through their repertoire until you find the right activity for the moment, like a yoga spine stretch or a chair abs exercise.

MapMyWalk Using your phone’s GPS, this app tracks where you’ve been and how many calories you’ve burned. Save your favorite routes, create your own, or choose one of their scenic suggestions.

When you’ve finished walking the app saves your pace so you can try to improve each time. You can even participate in challenges with friends.

3

5 Minute Yoga The benefits of yoga seem endless but it can be tough to begin when you have no experience. Luckily, this app offers quick and easy yoga sessions ideal for those just starting out. With informative descriptions, images, and videos, it coaches you through each pose to ensure that your form is correct.

(Only available on iTunes app store. Try Daily Yoga on Google Play Store)

4

Lazy Monster Designed for the absolute beginner to the advanced, a cute monster demonstrates moves to get you up and going. In only seven minutes, your blood will be pumping using no equipment. To show that “nobody is

5

perfect but everybody can be fit and positive”, the app’s developers wanted to use the image of a lazy monster instead of a muscular trainer. This app is truly for everyone.

(Only available on iTunes app store, but all workouts are on YouTube

zombie apocalypse. The location-based game makes you run, or walk, through a series of challenges where you collect supplies to save your village. The audio narration motivates you with tales of zombies chasing you and you’ll even solve mysteries together.

Sworkit Their motto is no gym, no excuse. With Sworkit you can select from 5-minute strength, cardio, yoga, and stretching sessions that are all tailored to your fitness level. Videos guide you through each work out and they always include time to rest. There’s something different to try everyday. It’s like having a personal trainer in your pocket.

Track My Fit This app is a onestop shop for getting fit. You can filter and choose work out videos from all genres, difficulties, and time commitments. Join challenges where trainers choose new content for you every day, or take a break and read their health tips. The built-in tracker is also helpful, letting you know exactly how many calories you’ve burned with their programme.

(Only available on iTunes app store, try JEFIT Workout exercise trainer on Google Play store)

6

MyFitnessPal The undisputed best calorie and fitness tracker out there. This app allows you to self-monitor, an important part of getting fit. With over 6 million foods and exercises in their database, logging your day has never been easier. It accurately tracks your diet and exercise behaviours, records your progress, and then analyses your habits to see if you’re on track with your goals.

7

Zombies, Run A cult favorite and amusing twist on the traditional running game. In this app you play as a character trying to survive the

8

9

Pokémon GO The most popular mobile game ever released is also a great tool for passive fitness. It essentially transforms your world into a scavenger hunt that you access on foot. Virtual reality maps your neighborhood and displays landmarks. You must visit these points to receive items and catch Pokémon. It’s fun and it’ll hook you.

With its health benefits, the game is not just for children.

10

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FOOD

RED, RED TOMATOES TOMATOES ARE PACKED WITH NUTRIENTS SO TUCK IN FOR A DELICIOUSLY FRESH HEALTH BOOST

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resh field tomatoes are low in saturated fat and sodium and very low in cholesterol. They are a good source of thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid, iron, magnesium, phosphorus and copper. They are a good source of dietary fibre, vitamins A and C, potassium and manganese, and contain some protein, vitamin E, calcium, zinc, and selenium.

Field ripened spring and summer tomatoes contain higher amounts of vitamin C than do greenhouse tomatoes harvested in the winter months.

Most of a tomato’s vitamin C is concentrated in the pulp around the seeds.

To get the full benefit, eat your tomatoes fresh and raw as vitamin C is sensitive to cooking heat.

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FOOD

WARNING Avoid green tomatoes Tomato plants produce nerve poisons called glycoalkaloids which are found in the green parts of the plant. It takes around 150 green tomatoes to provide a lethal dose of glycoalkaloids but it’s best to avoid eating green tomatoes altogether.

They don’t taste particularly good, anyway.

Too much lycopene can turn your skin orange

7 REASONS TOMATOES ARE GOOD FOR YOU They keep your face clean If you check the list of ingredients on your favourite facial cleanser, you’ll find probably find lycopene listed there. Tomatoes store lycopene under their skin and can be used as a home remedy to refresh your face.

Take several tomatoes, wash them thoroughly and peel them. Place the peeled skins on your face so that the inside touches your skin. Leave the tomato skins in place for at least ten minutes before removing them and then washing your face with warm water. Any skin redness will subside, leaving you with clean, smooth skin.

They help keep your bones strong Vitamin K and calcium are essential nutrients for strong, healthy bones.

Tomatoes contain a fair amount of both nutrients, help to build and maintain healthy bone tissue

They top up your daily supply of antioxidants Free radicals floating around in your blood stream cause cell damage.

Tomatoes can help neutralise those free radicals thanks to their supply of vitamins A and C, and caroteinoids.

Tomatoes contain all four major carotenoids: alpha- and beta-

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September 2016

carotene, lutein, and lycopene which have individual benefit and also work well as a group. Eating tomatoes raw preserves their vitamin C content. The redder the tomato, the more betacarotene it contains, so pick the reddest available tomatoes and eat them as fresh and uncooked as possible.

They help keep your hair healthy and shiny Thanks to their vitamin A, tomatoes help to keep your hair shiny and strong.

They improve your vision Vitamin A helps keep your eyes healthy and prevents night blindness.

One of the best ways to get a daily dose of vitamin A is to eat tomatoes.

They help prevent some types of cancer Lycopene in tomatoes helps prevent the growth of some types of cancerous cells.

They help control blood pressure The vitamin B and potassium in tomatoes can help reduce cholesterol levels in your blood which, in turn, helps to keep your blood pressure down.

Eating excessive amounts of tomatoes can turn your skin orange particularly on your palms and on the soles of your feet. This is unlikely

to happen unless you eat unsually large amounts of tomatoes.

Lycopene skin discolouration can be eliminated by eating fewer tomatoes, but if your skin colour seems off, consult your doctor in case there’s an underlying health problem.

Tomatoes contain carbohydrate.

Tomatoes contain carbohydrates which can raise your blood sugar level. If you are diabetic or you are on a low sugar diet, ask for your doctor’s advice about safe limits of tomatoes in your diet.

COOK CANNED TOMATOES Treat canned tomatoes as a high-sodium food, unless they are labelled otherwise. Don’t assume that canned tomatoes can be used uncooked instead of chopped fresh tomatoes. Botulinum microbes can grow canned tomatoes, causing toxicity. Cook canned tomatoes thoroughly before eating them.

QUICK FIXES The most nutritious way to serve tomatoes is fresh, ripe and raw with the seeds left in and dressed with a bit of olive oil. Good quality canned or bottled tomatoes are a useful standby. Choose brands with little to no salt content, especially if you’re supposed to be on a low sodium diet. Fresh spring and summer tomatoes are tasty enough without salt. If you want more flavour, add fresh herbs.

• Tomato and basil pasta salad. Use a small, solid pasta like orecchie.

Cook in the usual way, drain and drizzle with olive oil and leave to cool while you finely dice tomatoes and shred fresh basil leaves. Mix well together and serve cold.

• Warm tomato salad. Roast tomatoes for about 20 minutes, then peel away the skin, dice the flesh and stir in a spoonful of honey. Serve warm or cold sprinkled with sesame seeds.

• Cold tomato salad. Finely dice field tomatoes, one spring onion for every two tomatoes and the flesh of one lemon for every ten tomatoes. Mix well, sprinkle over with fresh thyme, add a dash of olive oil and serve immediately.

• For a refreshing drink, blitz fresh tomatoes in a blender with fresh mint leaves. Add some water if the mixture’s too thick. If the taste’s too tart, sweeten it with a few drops of honey rather than with sugar, unless you’re on a low sugar diet.

• Summer soup Blitz fresh tomatoes with green pepper, red onion, cucumber, a clove of garlic, a dash of olive oil, a splash of balsamic vinegar and a pinch of cumin. If you’re using canned or bottled tomatoes, cook them well for a few minutes and allow them to cool properly before blending in all the other ingredients. Chill the soup well before serving it.

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THE

LIST

6

THINGS MOTHERS WISH THEY HAD KNOWN ABOUT

MOTHERHOOD BABIES ARE NOT BORN WITH MANUALS, SAYS ANNA MARIA GATT. THIS IS WHAT MOTHERS SAY THEY WISH THEY’D KNOWN BEFORE THEIR BABY ARRIVED.

t

hroughout the nine months of pregnancy, a mother receives lots of advice from her own mother, her mother-in-law, other relatives and even friends who have already experienced pregnancy and motherhood. Though no amount of advice can prepare you for the life-changing experience of motherhood, knowing what to expect can ease the transition.

Mothers are not always happy Some think that having a child is the best thing in the world. No one can deny that becoming a parent is a wonderful experience, but motherhood is not easy and can mean occasional heartache and frustration when a child is sick, refuses to eat, misbehaves or is disappointed because of something that happened at school or during an extra-curricular activity. All mothers cry, at times in solitude. So as an expectant mothers, be prepared to face moments when you feel helpless and lonely. How? Just be strong and believe in the decisions you take.

We become a reflection of our own mothers All of us had clashes with our own mothers, especially during our teenage years. When we become pregnant, we always promised ourselves that we would do things differently with our children. But as the years go by and children grow older, our mother’s advice echoes in our ears again. This should be taken positively as everyone admits that no one will love you more than your mother did.

Sleep becomes a luxury Some expectant mothers look forward to their maternity leave and being able to spend time with their baby. They dream of sleeping in, cuddled up with their baby. Reality is totally different with babies adopting strange sleeping 26

September 2016

routines, making it impossible for you to steal a nap. Console yourself - a mother’s body gets used to a disrupted routine and your baby will eventual settle into a regular sleep pattern.

You will feel continuously judged Even if you have a couldn’t-care-less attitude, once you become a mother you feel that all eyes are on you. When your child throws a tantrum in a supermarket, you will immediately feel that everyone’s looking at you and mumbling that you don’t know how to control a three year-old.

You have to learn to just not bother about what people think. All children make scenes and misbehave horribly at times. There is no one size-fits-all way of controlling misbehaviour and you will learn behaviour management techniques as they grow.

You will learn from your own children Your children will build a life of their own. They will go through experiences you never thought about. As they grow older, showing genuine interest in their experiences – as opposed to disapproving curiousity – will help you get to know your children better. Take the time to listen to them and to learn about and from them. The dirty dishes can wait, the ironing can be done tomorrow. Hearing your child excitedly talk about a successful science experiment at school can’t wait.

Days are full of pressure Pressure comes from the people around us, the situations in which we live and especially from within ourselves. Accept that motherhood is something you need to learn about, tackle and live through day by day. No book or magazine can prepare you fully to deal with these pressures and with the doubts, the disappointments and, most importantly, the love you will learn to give and the extraordinary love you will receive in return.

›‹

A&H SVEA:Layout 1

14/09/2016

16:02

Page 1

Giuseppe

HEALTH

AND HIS SPECIAL

SMILE

BY ALISON BEZZINA

espite the many difficulties that this young teen has had to face, Giuseppe manages to leave a positive mark on all those who cross his path. This incredible thirteen year-old cannot do it with words as he cannot talk yet, but somehow, he does it with a special smile that

d

penetrates every heart.

When Giuseppe’s mother, Mariella, was 6 months pregnant, an ultrasound showed a possible blockage in the baby’s intestines. Giuseppe was born just one month later, and being premature and with a possible complication he was taken straight to the Special Care Baby Unit.

“They took him away immediately,”

explains Mariella still with pain in her voice. “The condition was life threatening so to confirm the diagnosis, they administered a green liquid and took an X-ray of his intestine. The diagnosis was confirmed and Giuseppe had to undergo surgery the next day.

Luckily his intestines started to function normally but, unfortunately, his stomach acid leaked out into his body

and even went through his stiches. This meant that Giuseppe was being poisoned and in order to save his life he had to take a lot of medications.”

Luckily baby Giuseppe survived the ordeal, but things were about to get even harder for him and his family.

“When he was three months old, Giuseppe’s parents noticed that he was neither hearing and nor seeing.

»

September 2016

29

HEALTH

“We took him for an MRI scan and it resulted that although all the physical connections for sight and sound where present, there was a global delay that was affecting Giuseppe’s senses, in fact at three months of age, Giuseppe was still reacting like a new born baby.

For a while he had to wear hearing aids and after a couple of years the family travelled to Manchester to get Giuseppe a cochlear implant. Surprisingly the doctor refused to perform the implant surgery, and insisted that Giuseppe would start hearing by the age of 10.

“He was right,” adds Mariella with a smile. “In fact Giuseppe starting hearing at age six, and even his vision got better and better as the years went by.”

At age three Giuseppe was also diagnosed with Cerebral Palsy – a condition caused by abnormal development or damage to the parts of the brain that control movement, balance, and posture. This means that although Giuseppe

understands most things, his disability has taken a toll on his physical and mental development. When Giuseppe had just turned 11, he was also found to be severely underweight and had to have a PEG to assist his feeding. A PEG is a feeding tube that is

inserted directly into the stomach to facilitate meeting nutritional needs.

“For a thirteen year old Giuseppe has been through so much,” explains Mariella.

“Sometimes he has not been able to sleep for many nights due to unknown pain, but thanks to his pediatrician and other professionals at his school and at Inspire, he is now back on track.”

Back in 2010 Giuseppe started attending Inspire’s Winter Programme. He attended cooking sessions, which he enjoyed, but he was at his happiest during his Therapeutic Horse Riding

Multi-sensory Therapy

Creative Therapy

A wide range of sensory experiences in environments that support interaction, discovery and communication.

Use of adapted arts, crafts and pottery to help clients develop a range of skills such as fine motor, pre-writing, social and communication.

Therapeutic Horseback Riding

Hydrotherapy

A physical, occupational and speechlanguage therapy treatment strategy utilising the movement of the horse to achieve functional outcomes.

This makes it possible for children with a physical disability to learn how to swim and it also promotes independence in water.

30

September 2016

Sessions. “Giuseppe has a special kind of love for animals,” says Mariella, “he can never get enough of the horses at Inspire. He absolutely loves it, and it’s such a pleasure for us to see that therapy can be so beneficial and also so much fun for him.”

Over the years, Giuseppe’s family has noticed significant progress in their son. “He has become very perceptive,” says Mariella. “He now understands us whenever we’re talking and he can follow a TV programme with ease. He also responds and reacts appropriately based on what he sees, and nowadays he moves his head quite a lot, something he wasn’t able to do when he was younger.”

“Thanks to Inspire’s Winter Programme, and his sponsor Casino Malta, Giuseppe has been able to experience new things that we had never imagined he is capable of.

Horse riding for example, has helped his posture and unleashed his hidden potential.” Volunteers at Inspire are particularly attached to Giuseppe because he’s such a happy child. “Seeing him get stronger and stronger with every horse riding session,

About INSPIRE’s Winter Programme Inspire’s Winter Programme targets children with disability who attend mainstream schools and follow an adapted school/class. The programme works on the principle of cooperation between Inspire staff/volunteers and LSAs, where together we work hand in hand in supporting children to achieve their individual needs. The

gives them immense satisfaction” says Mariella.

Mariella and her husband have learnt to appreciate Giuseppe’s little victories, because they know that for their son they are huge steps in the right direction. “There’s no sweeter feeling than when Giuseppe comes home from school with a Mother’s Day card or a handmade gift for one of us. His face lights up with joy and thinly veiled pride because he knows that not only will we appreciate his gifts, but that it will actually make our hearts melt. As soon as he comes home from school, he starts laughing and making cheerful noises – the type that I’ve learnt to recognize as him having something in store for me.”

As Giuseppe still can’t talk, and though his mother wishes to hear him call her ‘mama’ at least once in her life, the real reason she wishes him to speak is to be able to communicate when he’s in pain or uncomfortable. “There’s no worse worry than not knowing what is bothering your child. I would give anything to hear him talk so that when he needs something he can tell us and we can make it better quicker.”

Although Giuseppe’s parents can’t help but worry especially about his future, his smile gives them hope through life. “It’s not just hope that he will keep improving but also hope with regards to our own lives.

Remembering just how strong and resilient Giuseppe is, gives us the courage to go on. We now live day-by-day and in the belief that God was and will always be with him and the rest of our family.

service is offered free of charge to the clients, but costs €700 per child to run. Between September and May around 240 children attend the different sessions offered. Giuseppe’s programme is generously sponsored

by Casino Malta, as part of an ongoing programme to support the community and those in need. www.inspire.org.mt

SLEEP

Any hot or acidic food can cause heartburn and keep you awake

HOW TO BEAT

INSOMNIA NIGHT TIME WAKEFULNESS IS A VICIOUS CIRCLE. BREAK THE HABIT USING THESE TECHNIQUES.

p

ut away your clock. If you wake up in the middle of the night and repeatedly check your clock or watch, you won’t fall asleep again. Clock watching aggravates anxiety, keeping you awake. Set your alarm and put it out of reach.

Keep a notebook and pen by your bed.

One of the worst aspects of middle-ofthe-night wakefulness is that your mind whirls, dredging up minor worries and spinning them into major crises. When you wake up at night, write down whatever’s on your mind and then mentally cross the matter off your worry list. Reread your notes in the morning and write up a to-do list. If you make this a habit, the simple act of taking notes

32

September 2016

will help you relax enough to go back to sleep again.

Don’t drink anything in the evening. A common cause of waking up at night is the need to empty your bladder. Cutting back on evening drinks will reduce the problem. Avoid tea, coffee and alcohol in particular because they are diuretic.

Some herbal drinks, like dandelion tisane, also have a diuretic effect. If you keep yourself well hydrated by day, you won’t need to rehydrate before going to bed.

Limit food with a high liquid content.

For the last few hours before bed time, avoid food which contains a lot of water or other liquid. That will keep your bladder emptier for longer, possibly through the whole night.

Talk to your doctor if you need to urinate frequently at night. If you find yourself waking up often with an urgent need to go to the bathroom, your doctor can advise you about possible treatment such as exercise to strengthen your pelvic floor muscles or bladder retraining.

Men only – ask your doctor for a prostate test. Prostatic hyperplasia – an enlarged prostate gland - makes you need to go more often than usual. Ask your doctor for advice.

Don’t just complain. Manage your pain.

Chronic pain keeps you awake. Lack of sleep makes pain feel worse. Don’t go to bed hoping that falling asleep will deaden your pain. It won’t.

»

LEISURE Pain that’s strong enough to wake you up is difficult to treat. Manage your pain proactively by preventing its escalation. Different types of pain need different types of medication. Don’t selfmedicate. Ask your doctor for advice.

Read. Reading can soothe your mind and distract you from physical pain. However, bright light and an interesting book can keep you awake. Keep your reading light low and choose a book that’s easy to read, e.g. a book of quotations, rather than one that keeps you compulsively turning the pages to find out what happens next.

Limit daytime naps or avoid them altogether.

When you don’t sleep well, the temptation to nap during the day can be irresistible. But sleeping during the day can disrupt your sleep patterns. It’s best to avoid naps altogether but if you really need one, try to nap before 3pm and for no longer than 30 minutes.

Eat less more often. Smaller, more frequent meals are easier to digest and are less likely to cause heartburn. Avoid food for a couple of hours before bedtime.

Stay off the spices. Keep your evening meals free of spicy food. Any hot or acidic food can cause heartburn and keep you awake .

Use white noise. Sounds that fade into the background by day can keep you wide awake at night. Cancel out the sound with white noise. The sound of a ceiling fan can be surprisingly soothing.

If that doesn’t work, try putting a recording of natural sounds on a loop.

Sleep on your left side. Lying on your back makes digestion difficult. Lying on your front puts pressure on your stomach and twists your neck. The best way to sleep is on your left side.

If you use a good mattress, this supports your spine. It also helps keep your digestive system working properly. A body pillow can make sidesleeping more comfortable if you are not used to it.

Block out the light. Darkness helps you sleep longer. Look around for sources of light and you’ll see them everywhere in what you thought was a dark room: a pilot light on a phone charger, a shaft of moonlight through the window blinds, the street light outside the bedroom window. Switch off the nightlight you say you can’t live without. Keep a small flashlight near your bed in case you need to get up at night.

Keep cool. A warm environment will wake you up.

In nature, deep sleep is associated with cooler weather, so keep your bedroom as cool as you can bear.

34

September 2016

In nature, deep sleep is associated with cooler weather, so keep your bedroom as cool as you can bear Breathe easy. Breathing deeply and rhythmically can help ease an overactive mind. Relax your abdominal muscles as you breathe in slowly. Then exhale twice as slowly. Do this a few times, concentrating on your breath.

Ease physical tension. Follow up a few minutes of slow breathing by easing and releasing tension all over your body. Start by mentally isolating your foot. Tense all the muscles and then consciously release them. Work your way up your body along one side and then down the other side. Alternating the tension release with slow breathing will help you relax.

›‹

RELATIONSHIPS

MIXED BLESS DO CULTURAL AND RACIAL DIFFERENCES MAKE OR BREAK A RELATIONSHIP?

t

wo strangers, getting to know each other, each carrying his or her own baggage of experience into the relationship – how can that ever work? If you’re in a relationship with someone from a different race or cultural background, you’re likely to have heard that question in some form. While mixed couples are now no longer unusual, misgivings persist. We asked three couples about their experience.

Emilia is Maltese and Tomas is Finnish. They live in Finland.

suddenly I was here taking care of someone else 24/7 because Emilia had nowhere else to go. Emilia has got a strong character and the feeling of homesickness lasted only a couple of weeks. She found work, started learning the

We met Emilia and Tomas while they were on holiday in Malta. They have been married for the last three years but have been living in Finland since they started dating in 2006. “At first, it wasn’t easy for my family to accept the fact that I was going to leave home to go to another country,” says Emilia, who is now 34. “Neither was it easy for

I remember the nights I spent crying in my room after an argument with my parents me, especially after the first few weeks when reality started to set in.

“I had no idea of the language, I found myself in such a big country and I had literally no one other than Tomas. What attracted me to Tomas was how close he was to his family. Many women might be scared off by a man still being attached to his roots. For me, it was a blessing because in Finland I found my second family. When we arrived, Tomas’ parents and siblings made me feel welcome and that gave our relationship a good start.”

“I can’t say that it was all plain sailing,” Tomas says. “I had led quite a long single life and 36

September 2016

language and she got on well not only with my family but also with my friends. Now we intend to start a family and we are prepared for the change this will bring in our lives.”

“Though we come from different cultures, this was not a barrier for us. We agree on lots of things and the mentality of the Finnish and the Maltese is not that different. This spared us the prerelationship agreements which mixed couples tend to fret about.”

Tania is Maltese and Patrick is from Botswana. Their home is in Malta.

“Our relationship was never plain sailing at all,”

Tania says.

“We met while Patrick was studying at University in Malta. When we started dating, my parents opposed our relationship from the very beginning. At first I thought it was related to his skin colour, but the fact that he is Muslim was what affected my family most.

“I remember the nights I spent crying in my room after an argument with my parents. But I was adamant to prove them wrong. At times, I used to feel it was a step towards changing the world. I discussed the issue of religion with Patrick and we agreed that we would still keep to our respective faiths, and that religion won’t cause any trouble between us.”

Tania and Patrick had a civil wedding which was

RELATIONSHIPS

SINGS of our relatives or friends ask about when we will have children. At the moment it is an issue that I think we are both postponing, even though we rarely speak about it. I must admit, I am not looking forward to it because I know that the issue of religion won’t remain as invisible between us once we will have children.”

We share such common passions that it was impossible not to click together

attended only by some close friends, since her family had still not accepted Patrick.

“At times, our relationship is stressful.

Even though Patrick is a graduate, has a respectable position is society, his cultural roots are still deep in him. We went to Botswana twice to meet his family and there he seems to be a different person. He never hurt me or forced me to wear the veil, but I felt I was never that welcome, even though his sister sees me as her path to freedom.

“The relationship with my family has improved because they see Patrick is committed to making me happy. The question which really hurts is when some

eyes. They think I am a woman Arthur picked up on a trip to the Far East and took me as his slave. We learnt to live with these comments because it is only us who know the truth of our love. This is the message I want to spread out to the whole world. Do not judge.

People coming from totally different cultures can love each other and can be the key to change the mentality that is bringing such instability in the world.”

“We chose Malta as our place of residence since I had a great job experience here and we believe Malta is ideal to set up a family,” Arthur says. “We do miss our respective families, but the Maltese are so friendly that we sort of have lots of families who have adopted us. Now we look forward to having children. I am sure they will be beautiful interracial kids who will mingle with the local children and grow up to be as bubbly and happy as the Maltese are.”

›‹

A&H says...

Min-Seo is South Korean and Arthur is American.

Currently, they live in Malta.

“Our relationship is a celebration,” says Arthur, who has been in a relationship with Min-Seo since 2002. “We come from two different countries but at the same time we share such common passions that it was impossible not to click together. We met during an arts festival in LA and I immediately realised how stupid we all are to judge people just by their appearance or their native country. My relationship with Min-Seo is a learning experience not only culture wise, but also in everyday things that make up the life of a couple.”

“We want to be an example to all. We are an annoyance to racists,” says Min-Seo. “At times, people still pass stupid comments about me having almond

Essentially, intercultural couples are like any other. Every couple experiences conflict as each partner adapts to the personality, habits and expectations of the other. Some tension or apprehension is normal when a couple faces a life changing situation such as marriage or having children. When partners are from different races or cultures, the potential for conflict is greater, especially when one or both partners expect their own ways and priorities to dominate their relationship.

However, enjoying the positive aspects of each culture can make a couple’s life more interesting and sharing one’s culture with another can also be a very enriching experience. This is easier when the relationship is supported by your family and friends. Criticism and opposition are not always unfounded – there can be real cause for your family’s concern – but when things are fundamentally right between you and your other half and you can trust and rely on each other, it is your determination that will decide whether the relationship will flourish or not.

Setting things out clearly in advance can avoid disappointments later on. And that goes for any couple.

September 2016

37

SPORT

ON TRACK TO SUCCESS

ALESSIA CRISTINA IS ONE OF THE MOST PROMISING MALTESE ATHLETES. THIS YEAR ALONE, THE 13 YEAR OLD HAS BROKEN ONE NATIONAL RECORD AFTER ANOTHER AND HAS WON GOLD IN THREE EVENTS. PHOTOGRAPHS BY WALLY GALEA

a

lessia’s cousin, Sarah, introduced her to athletics and she was hooked right away. “I was involved in other sports such as gymnastics and football.

Then I realised that I can do well in athletics,” she says. “When I tried it out and enjoyed it, my coach pointed out that I have potential. I enjoyed my first ever session and have enjoyed myself ever since. I still look forward to each and every session.”

Alessia has done well and a serious injury last year hasn’t discouraged her. “Because of my injury, I had to do light training between December and March. After all the rehabilitation was over, I was determined to return to competing stronger than ever.” And so she has. Currently, she holds five national records: hurdles, 60m, 100m, 150m and 300m and has won several gold medals in various

competitions.

In 2015, she won gold medals in 100m, 300m, long jump, and hurdles and she was also a member of the relay team. During this year’s National Championships, she won gold in the 100m, 300m and 1200m races.

Throughout the year, Alessia competes in various Athletics Challenges and track and field events. Her focus is sprinting so she competes mainly in short distance events. Because of her great results this year, Alessia has qualified to compete internationally in Brno in the Czech Republic this month.

Alessia attends the National Sports School in Pembroke, training at school every day and an additional three times a week with her club, Pembroke Athleta. Good time management helps her keep up with her busy schedule.

»

September 2016

39

SPORT “Being a student at the National Sports School helps a lot,” she says. “Our headmaster, George Micallef, is dedicated and insists on good time management. I always keep this in mind and do my best to schedule my week properly.”

Alessia also appreciates her family’s continuous support, especially her mother’s.

“She does a lot for me, taking me to training and to competitions and taking an interest in all I do. This keeps me motivated and I know I can count on my family’s support. I do my best to achieve my goals as an appreciation.”

Friendship is another bonus of participating in sport. “We meet regularly, even with athletes from other clubs. This is sport. It’s no use being indifferent and holding grudges towards each other. Instead we really help and support each other,” Alessia says. Having a great atmosphere during training and competitions is largely thanks to a good coach. “I have only words of praise for my coach Angie Mangion,” Alessia says. “She does her best to help us improve and shares with us all the joys of success and the tears of defeat.”

Alessia is a member of the Malta Olympic Committee’s elite scheme and one outstanding award she won is the Athletics Cadet of the year award for 2014/15. She already looks forward to working towards qualifying for participation in international events such as the Small Nations Games, the World Youth Championships in 2019 and in future Olympic Games. Competition is something Alessia enjoys. On the starting blocks, she experiences a variety of emotions. “While waiting for the gun, I mentally rehearse the technique which makes for good timing. Fear of getting injured is always at the back of my mind and I feel anxious too.”

What makes a good athlete? Alessia answers with the 3 d-words: determination, dedication and discipline. Having all three and working hard on them is what gives you good results. Dedication is a must. Alessia does her best to not miss training sessions and is always ready to listen to her coach’s feedback. To a 13-year old, discipline might feel suffocating but Alessia is determined to achieve more and is ready to give up some things to excel in what she loves best. She really would like to share her passion for athletics. “Maltese athletes definitely need more participation abroad and financial aid.

Unfortunately, while football gets a lot of attention, athletics rarely gets media coverage. I think this attitude must change because athletics must be treated as the Queen of Sport.”

Next month, Alessia will start her third year at secondary school and will also represent 40

September 2016

We meet regularly, even with athletes from other clubs. This is sport. It’s no use being indifferent and holding grudges towards each other Malta in an international competition in the Czech Republic. “Yes, exciting times are ahead. I want to keep on winning, improving and breaking records,” she says. “I also want to focus on my studies and in the future I would like to graduate either as a physical education teacher or an accountant.”

Does sport interfere with schooling? Alessia doesn’t think so and has this to say to parents, and to teenagers who would like to start practising a sport: “Physical activity helps you in various ways. It has many health benefits and it keeps you away from bad habits and addictions. You always need to aim for a target as this keeps you motivated.” In and out of sport, that’s advice well worth taking.

›‹

FITNESS

CONQUERING MOUNT KENYA FOR DIAMONDS AN OUTDOOR CHALLENGE CAN HELP YOU DEVELOP SKILLS WHICH NO WORKPLACE AND NO SCHOOL WILL EVER TEACH YOU

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September 2016

FITNESS

m

uch of life is competitive – exams at school, the race to find a job, competing with others to find our companions for life.

Winning gives you a good feeling but along the way there are also bitter disappointments. Facing up to a challenge helps us develop coping skills so that, rather than breaking us, disappointment makes us stronger and able to take on new challenges.

Self-development works best when we compete with ourselves, trying to do better any time we face a new challenge. Going outside our comfort zone and using our own strength, will and passion stretches us and our expectations of what we can handle. We can look at the turmoil and challenges of life as a series of mountains to climb. Getting up that mountain and down the other side gives us a sense of achievement and makes us feel better able to cope.

Taking up a physical challenge has a similar effect, with benefits that spill over into other areas of your life.

Climbing a real mountain can – literally and figuratively – take you places you never thought you’d be able to go. When the opportunity arises to climb one, take it.

The experience will impact you in ways you could never have imagined and life’s challenges will never seem as insurmountable again.

This is the thinking behind programmes for young people that, at first, may seem like a waste of time and money. Their purpose is to provide participants with a window of opportunity outside their usual experience where they can learn about themselves and develop their abilities. One recent expedition saw six people summit Mount Kenya. All six members of the team are from different walks of life but have two things in common. “We are all passionate about the outdoors and we are all Gold Award holders,” says Warren Muscat, president of the Malta Gold Award Holders Association (GAHA) of The Duke of Edinburgh Award.

“The Duke of Edinburgh Award aims to encourage young people aged 14 to 24 to participate in various activities which help them develop physically, emotionally and socially,” explains Warren. “The award scheme equips young people with the necessary skills to be citizens whose lives benefit themselves, their country and the world. It prepares participants to face the challenges they will meet in their lives, which can only be overcome if they believe in their own capabilities.

“Participants are encouraged to design their own Award programme, set their own goals and record their own progress. Activities vary from service to the community, physical recreation skills, and adventurous expeditions. To achieve a Gold Award, they take part in a residential project.” Being involved in all aspects of the activity: the planning, the actual carrying out of the activity and the post-evaluation phase comprises lots of skills that the Duke of Edinburgh award instils in all participants. For each activity, participants receive either a Bronze, a Silver or a Gold award.”

This year marks the 60th anniversary of The Duke of Edinburgh Award. To mark the occasion, the Diamond

Challenge was launched. Interested participants had to come up with their own initiatives. “We Gold Award holders in Malta decided to accept this challenge and, thanks to contacts that we have, we started planning an expedition to climb Mount Kenya in Africa,” says Warren. “The choice was between Mount Kilimanjaro and Mount Kenya. The main reason we chose Mt. Kenya was that although it is a few hundred metres lower than Mt. Kilimanjaro it is a more technical climb and therefore also a less touristic spot.”

The next step was to gather the participants ready to travel as a group, reach the summit and plant the Maltese flag there as a symbol of the award’s presence in Malta. This expedition shows that outdoor activity is

Training for this challenge brought us together because having excellent group dynamics is a must for such an adventure for everyone, irrespective of age, occupation and gender. The Maltese Diamond-Award seekers’ group was made up of five males and one female.

“Training for this challenge brought us together because having excellent group dynamics is a must for such an adventure,” says Warren. The months leading up to the expedition were filled with different training sessions for all participants. “Training for this sort of climb in Malta is very hard as the biggest challenge is the altitude. In Malta we do not have enough elevation for it. During the preparation period we were continuously consulting our guides in Kenya who gave

us targets to aim for to be able to acquire the fitness needed to complete the climb.”

Training for an outdoor activity helps develop allround fitness and awareness of the stamina needed to move beyond our comfort limit. For several months, the group engaged in various activities including scrambling, hiking, cycling and swimming, and worked on logistical preparations aided by their guides in Kenya.

“The plan was simple or so we thought,” says Warren.

“We would land in Kenya and spend three days on acclimatisation, than start the three-day climb to reach the summit, followed by the two days down. We all know that plans are there to be disrupted and mountains are very unpredictable.” Climbing a mountain is not something all of us can experience, and even outdoor experts know they should be ready to face the unexpected. Being in a well-integrated group and planning meticulously help to overcome these challenges in the smoothest way possible.

“Weather is unpredictable as the mountain has its own microclimate,” Warren says. “It hails one minute and the next it’s extremely hot. On the second day of the climb we went out in shorts and summer shirts for a 9-hour climb and after one hour we had to put on our waterproof and winter gear as it hailed for the rest of the climb.

“Being accustomed more to a Mediterranean type of climate, we are not routinely fit to walk for long hours and spend long days at an altitude. Although we had four days of acclimatisation before the summit attempt, we still all felt the effects of altitude in different ways: constant tiredness, shortness of breath, lack of appetite, headaches, diarrhoea and vomiting.

Luckily we had two great guides and a great back up team who took us step by step to the summit.”

People who experience the outdoors feel great satisfaction when they manage to fulfil their aim.

Arriving at a destination, setting up camp and reaching a summit all provide a rush of adrenaline that only people who experience it can understand. For our six adventurers, reaching the summit of Mount Kenya was a dream fulfilled and an emotional experience.

“I cried like a baby when I got to the top,” Warren says. “Don;t ask me why. Tiredness, accomplishment, happiness, a long plan which became a success, reward, pay back, revenge and so on and so forth. You can’t really explain it. It’s just a roller coaster of emotions.

“We spent around 20 minutes at the summit and just stood there looking around barely speaking to each other. I guess everyone had his washing machine of emotions going on. The top of a mountain is a very peaceful place and you feel you are free. You go down and you feel lucky and privileged. In these types of adventure you can never explain to others exactly what all this means. You go home and people ask you how it was. You simply say: well, yeah, ok, we had fun.” But it’s far more than fun. And that’s something no school or workplace can teach you. You need to get out there and do it for yourself.

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September 2016

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PRODUCT NEWS

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Perfection BB Beauty Balm The multi-effective beauty formula adds moisture, revitalises the skin and stimulates the skin's own cell renewal while the integrated SPF 20 protects against UV-related skin damage.

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Perfection UV SPF 30 Serum UV SPF 30 Serum can be applied over and under the usual skin care. It is light, non-greasy and quickly absorbed, offering a new intelligent means of protection against UVA and UVB radiation.

BLOATEZE EFFECTIVE RELIEF FROM BLOATING!

PERFORMANCE 3D A NEW GENERATION OF HIGH TECH SKINCARE

Bloateze is very effective at relieving trapped wind (gas) and bloating. Bloateze is unique and different to other treatments as it contains 2 active ingredients in 1 tablet – carbon (charcoal) and simethicone. These ingredients work together to eliminate gas and provide quick relief from that uncomfortable feeling of bloating. Bloateze works very quickly and results can be felt within 15 minutes. Take 2 tablets of Bloateze before your main meals or as needed. If its trapped wind or bloating, it’s got to be Bloateze! Bloateze is available, over-the-counter, from all leading pharmacies.

Performance 3D’s active ingredients supply the skin with intensive moisture, purge dryness, and noticeably refill and reduce wrinkles, creating a young, smooth, fresh and even look.

Performance 3D EYE and Performance 3D FACE relax, lift, and bolster the skin, repairing fine lines and wrinkles, providing a well moisturised smooth eye contour, leaving the skin fresh, radiant, relaxed and younger-looking.

Performance 3D ULTRA-LIFT has a plumping and smoothing effect even on fine creases around the décolleté.

The Diamond Focus Effect quickly conceals lines and wrinkles, leaving the skin looking and feeling smoother and more even.

Bloateze is available from all leading supermarkets and pharmacies. Cherubino Ltd. Tel: 2134 3270

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softness and elasticity.

3. Remove calluses Use Everyrays professional ROLLOVE to remove calluses with a few and simple gestures. You can use it on wet skin too.

September 2016

Available in Beauty Salons and Spas Trade Enquiries: CAREWELL by Reactilab Email: sales@reactilab.com Mob: 9982 8498 / 9945 7245

PRODUCT NEWS

HAPPY HAIR DAYS Indulge your senses with Happy Hair Days range of shampoos, conditioners and hair products. They smell fantastic, are packed with caring ‘super hero’ ingredients and are FREE FROM parabens, SLS and mineral oils.

Gentle enough to be used every day on all hair types, the mild formulations gently cleanse and condition actives so even the most sensitive souls will have Happy Hair days every day! In the range you find Coconut Colour Care to help nourish and restore coloured hair, Argan Oil Intense Repair shampoo, conditioner and serum for dry and damaged hair, Keratin + Super Smooth shampoo and conditioner to help strengthen and restore hair, Moisture range to help rehydrate hair and the Caffeine Thickening range to create volume and fuller looking hair.

For more information on the range and products contact Alfred Gera & Sons Ltd, Tel: 2144 6205/6

Munchkin offers your child a wide range of colourful, interactive toys that make bath time fun and enjoyable. From a Bath Fun Bubble Blower, Undersea Explorer, Bath Tea and Cupcake Sets and a large selection of bath toys, Munchkin is sure to keep your child entertained.

With their bright and vibrant colours Munchkin toys are designed to help engage sensory skills as well as encourage your child to learn how to develop play patterns and interactive play.

Munchkin also offers a wide range of feeding bottles, spill proof cups, training cups, flip straw cups, dining sets, door bouncers, safety car mirrors, backpacks and much more.

Munchkin is found in leading supermarket, pharmacies and baby shops and is exclusively distributed by Alfred Gera & Sons Ltd, Tel: 2144 6205/6.

Munchkin…It’s the little things.

HAPPY NATURAL PRODUCT RANGE At Happy Naturals we recognise that stressful lifestyles can leave your skin in need of some serious pampering! The Happy Naturals Spa Argan Oil range encompasses super moisturising, nourishing Argan Oil for the ultimate in spa therapy. Argan oil is widely recognised for its amazing skincare benefits- it is exceptionally rich in Vitamin E and Omega Essential Fatty Acids and therefore well known for its anti-ageing, moisturising and anti-oxidant properties. Our Happy Naturals Sea Mineral range combines essential oils with mineral rich, energising Dead Sea Salts to rejuvenate your skin and leave you feeling pampered and revitalised.

Happy Naturals ranges are exclusively distributed by Alfred Gera & Sons Ltd, Tel : 2144 6205/6

MADEGOOD™ MadeGood™ Muesli Minis are organic, gluten-free, school safe and contain the nutrients found in one serving of vegetables. They’re made from whole grains, are low in sugar, and have a taste that both children and adults love.

They are available in three great varieties: Apple & Cinnamon, Chocolate & Banana or Strawberry, in 100g pouches or pocket size 24g packets. To find out which shops in your locality stock this brand, email storelocator@jcallejaltd.com.

Imported by: J. Calleja Ltd www.jcallejaltd.com J. Calleja Ltd

HAIR LOSS DOES NOT JUST AFFECT YOUR LOOKS...

MOMA YOG OAT SMOOTHIE Short on time? Thirsty & hungry? Mornings can always be such a rush, but your breakfast doesn't have to fall by the way side. Yog-Oat Smoothies are perfect to drink on the go. This delicious smoothie combines yoghurt (85%), oats (5%) and fruit!

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For women in particular, a full head of hair is a symbol of health and femininity.

Hair loss can be treated effectively using Pantogar® which; • Significantly reduces hair loss • Stimulates healthy hair growth • Improves the hair quality • Strengthens the hair Numerous clinical studies and reports from women all over the world prove its effectiveness! This makes Pantogar the world's best selling treatment recommended by doctors worldwide.

Pantogar is available from leading pharmacies. For more info follow us Facebook at GF Ltd or call us on 21437415.

September 2016

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PRODUCT NEWS

DIRTY WORKS SKINCARE A British brand, born and bred, Dirty Works loves to create sophisticated products to brighten up any regime. With its fresh, classy appearance Dirty Works offers everything for beautiful skin. Looking after your skin is so important yet so simple and we at Dirty Works believe in keeping things simple. Packed full of hydrating and soothing ingredients, you can't go wrong with this range to ensure skin in kept silky smooth, moisturised and refreshed. Our antioxidant-rich and skin conditioning ingredients featuring nourishing Shea Butter provides skin with a long lasting radiance for younger-looking complexions to boost, tone and lift skin.

For more information on the full range of Dirty Works Skincare check out WWW.DIRTYWORKSBEAUTY.COM Dirty Works is found in leading supermarkets and pharmacies. Exclusively distributed by Alfred Gera & Sons Ltd, Tel: 2144 6205/6

HIPP ORGANIC NOW IN MALTA HiPP Organic is passionate about feeding only the best to your babies and toddlers. Your little one deserves only the best start and HiPP uses organic ingredients to create wholesome and nourishing baby foods. The result is a delicious range of baby foods bursting with flavours and natural goodness, suitable for every stage of your baby’s development and all meal times. Our range is made up of formula milks fortified with important prebiotics and omegas and available in stage 1, stage 2, stage 3, Hungry Infant Formula and Good Night Formula. Curious to note is that 10 out of 10 mums who have changed to HiPP milk say their babies seem happier. We also have baby cereals, savoury and desert jars and pouches, fruit pots and tray meals, including lasagne, numbered and animal-shaped pasta, just to make meal times more creative for your children.

HiPP Organic is available from all leading supermarkets and pharmacies.

Cherubino Ltd. T 2134 3270

HIPP ORGANIC POUCHES BURSTING WITH FLAVOUR Say hello to new mmmmm smooth, dessert and savoury purées from HiPP Organic.

They have been voted the Best Organic Baby Food range in the UK and are perfect to help your little ones continue on their tiny taste bud journey. This range has a smooth, thick texture and is full of BIG tastes, in a small pouch – a perfect portion for little ones. The range starts off from products suitable for babies from 4 months onwards, full of great food for babies exploring new tastes and textures.

HiPP Organic is available from all leading supermarkets and pharmacies.

Cherubino Ltd. T 2134 3270

ARTHRIMEL FOR ARTHRITIS Our joints undergo a lifetime of wear and tear and they can become damaged by injury, repetitive activity or overuse. Arthrimel, containing Glucosamine Sulfate, offers a good solution for your joint pain. Glucosamine is found naturally in your body and it keeps cartilage healthy. As you get older, your levels of glucosamine begin to drop, which leads to joint pain and stiffness. Glucosamine is not found in any natural food sources so it needs to be taken as supplements. Arthrimel will help to protect and repair joints and will reduce pain and stiffness. It is important to note that while many glucosamine supplements are available, Arthrimel contains good quality pharmaceutical grade Glucosamine Sulphate. Arthrimel should be taken as 2 tablets daily with or without meals.

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

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September 2016

FORCEVAL FEEL THE DIFFERENCE Beat the stress and boost your immunity this winter. Forceval multivitamin provides a complete multivitamin and multi-mineral supplement for adults and children over the age of 12. Forceval comes in capsules or soluble fruity-flavoured tablets and is ideal for relief of tiredness, lack of energy and to boost the body’s defence mechanism against illness like cold and flu. Forceval has been on the market for over 40 years and is the top selling multivitamin preparation in the UK. It is free of suger, gluten, yeast, lactose and artificial preservatives and is also suitable in pregnancy. Forceval comes in a handy 30-day pack and 1 tablet a day is all that is needed.

MOMMYCARE NATURAL AND ORGANIC SKINCARE RANGE FOR MOTHER AND CHILD Mommy Care specialises in the development and production of skin care products for expecting mothers, babies and children and makes a point of developing natural and safe products for use during the time when skin is most sensitive. Our line of maternity products can be used to prevent stretch marks and help the body retain its shape after pregnancy.

Our baby and kids products are especially suitable for the most delicate and sensitive skin. The safety of mother and child is our primary concern at Mommy Care, so at a time when it really matters our customers can feel safe and taken care of while using our products. Mommycare, a natural and organic range of products, never use parabens, petroleum based ingredients, SLS, or any other controversial ingredient and it is our mission to keep developing high quality, safe skin care products that support mums who are looking to make healthy lifestyle choices for themselves and their children.

For more information and samples contact Mommycare exclusive distributors, Alfred Gera & Sons Ltd, Tel: 21446205/6

VIVISCAL HAIR CARE NEW innovative Viviscal range of shampoo, conditioner, elizir treatment, volumising and densifying fibres - for thicker, fuller looking hair.

Nearly half of all women and men will experience hair shedding and thinning at some point in their lives. Thinning hair can be caused by stress, poor nutrition, age medication or over-styling. Viviscal Gorgeous Growth Shampoo and Viviscal Gorgeous Growth Conditioner contain Ana: Tel™ complex which reduces hair fall, blended with Biotin, Keratin and Zinc to promote the appearance of healthy looking hair growth. Viviscal Gorgeous Growth Densifying Elixir is the ultimate, lightweight, body-boosting leave-in treatment for thicker, fuller looking hair.

Viviscal Volumising Conceal and Densify fibres are a unique formulation to provide instant coverage to make hair look thicker and fuller.

Quick and easy to apply with a unique applicator for targetted application and to boost volume, Viviscal fibres are available in natural looking colours which can blend to tailor to your hair.

For more information on the Viviscal range, contact exclusive distributors Alfred Gera & Sons Ltd, Tel: 2144 6205/6

YARDLEY Yardley London offers a new contemporary classic collection of EDTs, Body Sprays, Body Washes, Body Lotions, Hand Creams, Luxury Soaps, and Perfumed Talcs. All ranges are available in floral fragrances like English Lavender, Lily of The Valley, English Rose, April Violets and English Bluebell. The Yardley collection offers you superior natural based, paraben-free, long lasting quality fragrances.

For further information contact Yardley London exclusive distributors, Alfred Gera & Sons Ltd on T 2144 6205/6

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

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

September 2016

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

48

September 2016

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

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

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

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