Eating your way to a healthier you

With thanks to the 2011 writing skills class - Tutor: V Casey

One that would have the fruit must climb the tree.
Thomas Fuller

 

If you thought your ABCs were vital letters in your life, you were not wrong. However, research has shown that it is your ABOs that could literally save your life. Apples, Bananas and Oranges, three basic foods, readily available and fairly inexpensive, are the diamonds of the fruit family. Their benefits stretch from weight loss to cancer prevention, from immune boosters to viral warriors, from bone protection to bowel protection. These diamonds are not only a girl’s best friend; Men, women, and children could all benefit from getting to know their ABOs off by heart. Let the schooling begin.

Eve was a woman well ahead of her time, when she offered Adam the apple. Far from leading him astray, she was, in fact, guiding him to a new healthier lifestyle. In addition to being delicious, apples have now been proved to have a wide range of health benefits.  This is because apples are low in calories, high in fibre, with hardly any fat and almost no sodium. Coupled with this, they are also full of antioxidants, vitamins and minerals.  Recent studies have show that apples have a positive preventative impact upon lung, colon, breast and liver cancer.

It would seem that the saying an apple a day keeps the doctor away is indeed a truism. Drinking pure apple juice for example, has been proven to prevent asthma in children. This little bundle of a fruit contains so many health benefits it really is understandable why Eve offered one to Adam.  So if Adam truly loves Eve, and wants to ensure that she lives a long and healthy life, he will no longer give Eve the usual box of chocolates on Valentine’s Day. It will now be replaced with a box of apples!

In the era of fast food and sweets, the banana makes a tasty and accessible health food. It has many medical benefits, derived from its excellent nutritional profile. It is high in potassium, which is good for the heart and nerves. For example, potassium is essential for proper muscle contractions. Potassium is also important as a calcium retainer, which helps with kidney function and prevents kidney stones. Bananas are also high in tryptophan and vitamin B6, which the body uses to produce the mood stabiliser, serotonin. Bananas are an excellent source of dietary fibre, which facilitates smooth bowel movements. They are also full of slow-release energy and as such are used by many sports people. Being cheap and readily available, they are ideal for kids, because they are sweet, easy to eat (no knives needed) and an ideal replacement for high-fat snack bars. The humble banana is a snack, a meal, a doctor and a counsellor, all wrapped up in a handy yellow package. Bananas, they've got snax ap-peel!

Who needs health insurance when you have got oranges. An orange is quite an amazing fruit. Scientific research claims that virtually every part of the body, from the head to the toes, benefits from the nutrients provided by oranges. Research has shown that eating oranges can reduce blood pressure, promote healthy bone structure and fight infection. Can the old adage an apple a day keeps the doctor away be changed to an orange a day keeps the doctor away? 

Let us spell it out for you. Fruit is the way to a healthier, calmer you. You don’t need to go far to find it, you don’t have to break the bank to buy it, but you do have to remember your ABOs. And the next time you open your mouth to savour the sweet delights life has to offer, consider popping a life saving letter in there. Can you really afford not to?

Great info and great writing.

Thanks guys!

We heart holidays...

According to a recent survey, up to a third of employees in Ireland aren’t taking their holiday entitlements. 

In a climate where employees are keen to use whatever tools are at their disposal to hold on to their jobs, it seems that sacrificing holidays to impress the boss is a popular tactic.

The surveys - one by gohop and the other by hotels.com indicated that between 15-18% of workers don’t intent to use their full allocation of holidays this year. A further 18% had several days left over from last year.

While dedication to your job and workplace is admirable and you may be rewarded financially for forgoing your holiday – it’s also really bad news for your health.

Researchers in New York last year surveyed a group of men between 35 – 57 as part of a heart disease prevention trial. The results speak for themselves. Participants who took annual leave reduced the risk of heart disease by 30% and overall death by 20%.

Participants who took no holidays over the 5 year period had the highest incidents of heart disease and death. Grim statistics I know, but realistically not a huge surprise either.

An individual who takes little or no annual leave is also likely to work through lunch, work late and have little or no concept of Work Life Balance. Meals are rushed, stress levels are high and after years and years of pushing through the exhaustion stage of the stress response the body simply cannot cope.

Irish employees are a long way off from their American counterparts where up to a third do not take any annual leave at all despite having the shortest holiday entitlements in the western world.  There are also a number of other lifestyle and cultural differences there that need to be factored in when looking at the New York study however the overall findings from the survey cannot be ignored.

Essentially we need to recognise that booking annual leave and taking a couple of weeks out of the office is going to benefit your physical and mental health.  If you can’t afford to go away, book your days off and do blissful nothing at home for a while.  There are plenty of short breaks on http://www.discoverireland.com/int/ and great ideas on line for things to do if you’re strapped for cash.

There will always be reasons not to and excuses for putting off holiday entitlements (many of which cannot be carried over in to the following year – worth checking out) but the New York study has given us the best possible reason to take your hols this year yet – it’s officially good for your health!

There'll be cake!

Well the weekend is nearly upon us once more.  There are lots of nice free events going on this weekend beginning at the end J of Rude Health week 11^th 16^th April.

The team at the Hopsack have been working hard all week bringing free treatments, consultations, advice and events to the masses from their amazing shop in The Swan Centre, Rathmines.

Today there are facials – tomorrow a free Yoga class in the afternoon and Erica Murray (herbalist) will be on hand all day conducting mini consultations so get down there quick sharp.

This Sunday there’s a choice of two pretty special events.

1)       Young hearts run free presents a picnic at the Patrick Kavanagh Bench on Grand Canal from 3pm – 6pm. They promise readings, music and cake which sounds pretty good on any Sunday afternoon. If that’s not enough they’ll be giving away 48 copies of Marquez's Love in the Time of Cholera. Come rain or shine. There’ll be cake – need I say more?

2)      Experience Japan Day is taking place on April 17th this year in Farmleigh House, Phoenix Park, Dublin from 12.00 - 16.00. 

Including:

• Taiko drum performances
• Fusion of Japanese shakuhachi music & the Irish harp
• Martial Arts demonstrations by Aikido, Iaido, Judo & Kendo groups
• Cosplay fashions framed with traditional Kimono displays
• Nihon Buyoo (Traditional Japanese) dance
• Origami & Children's Craft workshops
• Face-painting & Yo-Yo Fishing for children
• Story-telling under the cherry blossoms
• Sessions to introduce Japanese Fine Art, Anime & Manga
• Japanese food stalls

All activities are planned to be family friendly. The events are free with the exception of food. There is no charge for entry to Farmleigh or for car parking. Activities will start at noon and run until 4pm.

For further details visit their facebook page.

Have a great weekend!

Deirdre

Work Life Balance

How Rude!

Rude health week is upon us once more. Thanks to the crew at The Hopsack in Rathmines we’ve got a week of health and wellbeing in store for us. There are loads and loads of free events this will be great for body, mind, spirit and pocket J

Some events need to be booked in advance so phone The Hopsack on (01) 496 0399 or visit www.thehopsack.ie for more info.

·         Kick off the week with some Pilates at 5:45pm - shake off those cobwebs and stretch out the post weekend blues with a great Pilates class.

·         Tuesday is foodie day with Dale Pinnock, medicinal chef doing a food demonstration and Cathy Doyle giving expert advice on nutrition.

·         Wednesday sees an EFT workshop from 12-2pm where Grainne O’Neill will take you through EFT and what it can mean in relation to managing irrational fears, kicking addictions and managing pain. Also on Weds, learn Qi Gong – one of the gems of Traditional Chinese Medicine. Qi Gong is the practice of aligning breath, physical activity and mental awareness. Traditional Chinese medicine uses Qi Gong for both preventative and curative functions.

·         Marilyn Glenville will be on site on Thursday to share her infinite knowledge of nutrition in relation to hormonal health. From 3-6pm Work Life Balance will be on hand giving free massages. If you feel like making a donation – all proceeds will go to the Japan Earthquake Fund.

·         Free facials on Friday by Janet by Dr Hauschka will leave you feeling incredibly pampered and relaxed.

·         Get back to your zen selves on Sat afternoon with yoga at 4pm by Sinead from HushYoga while Erica Murray herbalist and founder of the hopsack will be on hand all day to offer advice on a range of health queries.

Phew – what a week. I hope you all get down to The Hopsack at some stage (The Swan Shopping Centre, Rathmines, Dublin 6, map) and treat yourselves to a week of healthy eating, body works and relaxation.

Enjoy your week!

Deirdre

Work Life Balance

Hello sunshine! :-)

Another weekend is upon us – hurrah! With the threat of some spring sun, it looks like it’ll be a good one.

Some things to check out around town:

Today/Tonight:

Today is national love:live music day

love:live music is a celebration of all forms of music in Ireland through free nationwide music events and aims to promote access to live music for all regardless of location or circumstance and to encourage active participation in music events. Events include;  African drumming, The Swiss Indian orchestra (? Really Swiss Indian?), Vivaldi’s Stabat Mater as well as Flamenco, trad, soul and blues – there’s something for everyone.

Full details on: http://www.lovelivemusic.ie/

Over the weekend...

Have a look in the Irish Museum of Modern art where the paintings of Frida Kahlo and Diego Rivera have just gone on show. Admission is free and there are lots of other amazing exhibitions on the at the minute too.

If you’ve had enough live music after Friday’s events check out the IFI for a unique film experience. Currently showing a host of movies including Cold Fish and Essential Killing (both of which look suitably terrifying...)

Next week:

Choose from a range of free events including massages and facials, Qi Gong and Yoga as well as other talks and events.

Rude Health week runs from April 11^th -16^th with loads of free activities to get you back to your zen and healthy selves J

Visit http://www.hopsack.ie/2011/04/rude-health-week/ for full listings and see what’s on.

Pain in the...

After 40 odd hours (sometimes very odd:-)  sitting at desks and conference room tables -  necks, backs and shoulders complain. They complain bitterly through big angry knots, aches, pains and sometimes loss of mobility (frozen shoulder, inability to turn your head etc).  It’s not their fault – they’ve been treated poorly and are responding as such.

So what do you do when you wake up Sat morning and your shoulders feel like they’re made of rocks?

Read on for a couple of quick ways to help you get back on track when you are suffering upper back tension and some tips for preventing it happening again.

I’m in agony but I haven’t done anything to injure myself...

Not true I’m afraid. You may have not been lifting weights, painting the ceiling or doing headstands but simply sitting incorrectly at your desk or walking around with your shoulders at your ears isn’t nothing.  Neck and back tension can build up over time and suddenly the simplest movement can cause sudden sharp, shooting pains, difficulty turning head, looking up, down or to one side.

·         Try to isolate where the pain is coming from. It can sometimes feel like it’s your WHOLE BACK/SHOULDER/NECK area. Often it’s one offending part that’s causing complications up along the back and neck area. Once you find out where the pain is stemming from try to apply heat to the area. Hot shower or bath with *essential oil of Rosemary,  a heat patch – available from most chemists or one of those microwaveable cushions are good also. The heat brings fresh blood to the area and helps the body remove waste products like lactic acid* from the area. 

·         Get a good massage or acupuncture. Both massage and acupuncture are extremely beneficial in treating upper back tension.  When you’re already in pain you might not like the idea of having the area worked on but often you will feel immediate relief with more mobility in the hours that follow your treatment.

*Essential oil of Rosemary bath. Rosemary essential oil is widely available – usually under €10 per bottle and is a great essential oil for pain relief and muscular tension. Drop 6-8 drops of the oil in to half a glass of full fat milk (weird I know but it stops the oils from sitting on top of the water) and add to a hot bath. Lie back and relax! Nice alternatives to Rosemary oil are Marjoram or Lavender. Never apply the neat essential oil directly to your skin as this will likely cause irritation.

*Lactic acid is a nasty sticky gloopy waste product produced by the body in response to movement. Usually it’s removed naturally however If it isn’t removed from the area properly it binds muscle fibres together preventing them from working normally. 

I never want to feel like this again....

Akin to Sunday morning hangovers the world over my clients swear they won’t let their backs get in to such a state again. Never will I ever etc. However it’s hard to break routines and despite our best intentions it is very easy to get back in to old habits.  Trying to change lots of habits overnight is too much to ask. It takes 21 days of repetition to create a habit so bear that in mind the next time you are trying to take up/give up something. Try one small change a month and see how you get on.

·         Drink more water! You’ve heard it said a hundred times before but water is essential for virtually every single body function – including getting rid of that nasty lactic acid and waste products from your muscles. Guidelines vary but typically women are recommended to drink approx 2L per day and slightly more for men. If you’re very active then another half litre on top of this is a good idea.   

·         Address your posture. Set a reminder every hour or even once a day to begin to review your posture. Think about it when you are sitting, standing, walking, running or sleeping.  When sitting - shoulders down and back, head straight, stomach muscles slightly engaged, feet flat on the ground, hip width apart. Look at one area at a time and you’ll get there. Strengthening abdominal and back muscles will make this much much easier. Pilates and any core work is great for this

·         Avoid being totally immobile. If you are stuck at a desk don’t stay in the same position all day. Streeeeeeeeeeeeeeeeeeeeeeetch – it feels great and immediately releases endorphins which lift your mood. Rotate your shoulders gently, get your shoulder blades moving (think swimming strokes) and gently drop your neck to one side then the other then forward and look up.  All of these should be done gently avoiding any sudden movements.  If you think your co workers are looking at you funny smile smugly in the knowledge that you will be pain free for another week.

That’s enough to be getting on with for now! Enjoy your week and if you have any questions feel free to mail me at Deirdre@myworklifebalance.ie or visit the Work Life Balance web site

The weekend is here. Time for that living business...

DLRCC coco markets

DLRCC coco markets are on Friday (Dalkey), Sat (Marlay Park) and Sun (People's Park Dun Laoghaire).

Sip wild and wonderful teas or savour deliciously ripe Brie. Relish irresistible sausages or new spring lamb or simply delight in tempting aromas and the wholesome happy feeling with a trip to the CoCo Markets. Farmers and other food producers bring their fresh fruit, vegetables, meat, eggs, flowers, ethnic fare and sweet and savoury treats each week to the CoCo Markets.

With three weekly markets, the CoCo Markets represents the largest group of municipal markets in the country and are a notfor- profit initiative by Dún Laoghaire Rathdown County Council. Whether food is a passion or just a flirtation, food lovers visit the markets each week to collect tasty treats, store cupboard necessities or simply wander around with a raw juice and a falafel in hand to peruse the colourful tapestry of farmers fare, crafts and cooking.

Renowned as one of the "happiest sites on the planet" and a "Southside table magnificent to behold" by the latest Bridgestone Guide and enveloped by a medley of international aromas, the heady market day atmosphere and community spirit is inimitable.

http://www.dlrcoco.ie/aboutus/councildepartments/environmentcultureandcommunity/findit/markets/

Friday Night

Entitled 33/45 @ The Bernard Shaw:

As a reaction against the proliferation of laptop djing, Dublin's All City Records are starting a vinyl-only night in the city.
Entitled 33/45 the night kicks off this Friday at 9pm and will take place on the first Friday of each month.

The Bernard Shaw, 8pm - Admission free.

http://m.bodytonicmusic.com//events/scribble/2011/jan/19/scribble-all-city-presents/

Saturday

If you're not lucky to be going to one of the many many gigs happening in town on Sat night and feel like a chilled out day in town take a stroll past Leinster House (try to keep fist shaking to a minimum) and continue on down to the National Gallery or Natural History museum both of which are free admission.

http://www.nationalgallery.ie/

http://www.museum.ie/en/homepage.aspx

In Rathmines 'The festival under the clock' Festival is on from 11am til late and features a variety of artists and acts all of which are free.

http://festivalundertheclock.webs.com/festivalprogramme.htm

Sunday

When you're finished stuffing yourself at the Coco markets why not head in to The Grand Social for their Saucy Sunday which features 7 live (free!) acts every Sunday.

This week features:

Dave Morrisey, Ian Doyle, FutureScope, A cappela Gospel Quartet, Lisa McLaughlin and Wyverne Lingo.

Have a great weekend!

Dee

Work Life Balance

http://www.myworklifebalance.ie/