Pierce, who has already lost 2 stone as part of the Aviva Get Fit Action Plan explains, “I used to make so many excuses for myself, buying a big bag of fish and chips after a long day and saying that it was just because I didn’t have time to make a proper meal, which was just my way of justifying my bad diet. Now, if I think ahead, I can make myself a fresh dinner that is nutritionally balanced in less than ten minutes, and I’ll feel fuller for longer – minus the guilt!”

Harissa Spiced Lamb Cutlets with Quinoa Tabbouleh:

www.youtube.com/watch?v=7m6KYAXHtWk

Seafood Cataplana:

www.youtube.com/watch?v=Ew4tcc4aldM

Butternut Soup with Poached Chicken Breast and Wild Mushroom Ravioli:

www.youtube.com/watch?v=AYG9dWMnebU

Pierce Maher and Emma Buckley talk about food for a healthy diet:

www.youtube.com/watch?v=UQEElPR3BK0

In order to analyse your relationship with food and discover how much of an impact your diet has on your life, Emma Buckley suggests keeping a food diary for one week, see below.

Food Diary

The Dublin student, who is Ireland’s National Wakeboard Champion, took on the best of Europe’s athletes to deliver a superb performance, and in the Finals he managed to beat the top riders from Switzerland, Sweden, Netherlands, Italy and South Africa.

Having taken the Silver Medal at the World Championships in Milan last August, O’Caoimh also managed to come 7^th at the prestigious World Cup Stops in Borneo and China last September. The World Cup is an ‘invitation only’ event for the world’s top wakeboarding athletes, with no age categories, and attracts around 100,000 spectators at each stop.

O’Caoimh, who started water skiing at the age of five, switched to wakeboarding when he was ten, can be found practicing all year round on Lough Sillan in Cavan. A dedicated athlete, two weeks before the Championships he had to break ice to train!

Next stop for the talented youngster is the World Cup in Australia next month, followed by the US Wake Games in April. O’Caoimh is supported by the Irish Waterski and Wakeboard Federation and the Irish Sports Council. He is also extremely grateful to his sponsors Billabong, Relentless Energy Drink, Xtreme Gene, Ultrasport and O’Brien Watersports (USA).

A student at St. Andrew’s College, O’Caoimh is currently trying to combine his wakeboarding career with his studies as he is sitting his leaving certificate this June. He hopes to study for a B.Comm at UCD.

*Wakeboarding is derived from a combination of waterskiing, snowboarding and surfing. It involves the wakeboarder being towed behind a specially designed speedboat at speeds of 20 to 25 miles per hour. The rider uses the wake of the boat to perform flips, spins and combinations of both. There are an estimated 30 million active water-skiers and wakeboarders globally. Planning has just been submitted for a cable wakeboard park in the Dublin docklands which will open the sport to everyone.

TV3’s Anna Daly and friends today called on mums of all ages to join the Temple Street Women’s Mini Marathon team. The fundraising office at Temple Street Children’s University Hospital is inviting mums, godmums, sisters and aunties from all over Ireland to join the fun, get fit and raise much needed funds for the Hospital.

This year, the fundraising office needs to buy vital life-saving equipment for the Hospital including ventilators and patient monitors for all wards and the Intensive Care Unit.

Calling all mums, young and old to join our Team! This year the fundraising office at Temple Street Hospital are calling on mums to join the team for the Woman's Mini Marathon in order to raise much needed funds for the Hospital. And if you are not a mum, but are a sister, aunt or godmother, then come on and join the fun for Temple St. Registration for the Mini Marathon opens on the 22nd of February and closes on the 20th April. Pictured is Anna Daly from TV3 with mums Aoife Ward and Aisling Kemp.

Susan Bradley, community fundraiser for the Hospital said, “The Women’s Mini Marathon continues to be one of the biggest events on our fundraising calendar. This year we hope that more than 1,000 women will come out in force to support the Temple Street campaign. We are calling on all Mums to walk, jog or run this event for our Hospital. It will be great fun on the day and is also a super way to get fit over the coming weeks and months.”

Registration for the Women’s Mini Marathon opens on the 22nd of February and closes on the 20th of April.

The Hospital takes care of almost 130,000 sick or injured children every year and the fundraising office relies on the generosity and support of people from all over Ireland to make sure that every child that comes to the Hospital gets the best possible standard of care available.

For further information check out www.templestreet.ie or call (01) 8784344 and speak to Sarah-Jane St. Ledger.

View Enda McNulty’s tips on how to stay motivated in this video:

www.youtube.com/watch?v=kn_40T6sWns

Henry McKean, Newstalk Presenter and Reporter, who has already lost half a stone, is challenging his bad habits and replacing them with better ones as part of the Aviva Get Fit Action Plan, to make sure that he maintains a healthy lifestyle after the six week programme is over.

See Enda McNulty talk to Henry McKean about the importance of motivation:

www.youtube.com/watch?v=_208UTcWOaQ

For further information about the Aviva Get Fit Action Plan visit www.avivahealth.ie or the dedicated Facebook page www.facebook.com/avivaireland.

Tips from Enda McNulty to help you stay motivated:

1. Strive to include variety in your fitness program. So mix up how you exercise and where you exercise.

2. Try to make your fitness sessions fun. Try to make it as much fun as possible so that you begin to associate fitness with fun.

3. Work out with a friend or training partner who will push you on and challenge you when you tire.

4. Start to chart your progress over a period of 90 days.  And in particular write down little successes that you have had.

5. Start to imagine how fit and how healthy you want to be at the end of ninety days.

6. Set one small goal before you start each fitness session or workout. Perhaps this could be to walk a ten kilometer walk two minutes faster than last week, or to work very hard in a salsa dance class even when you are tired.

7. Keep a motivational journal and start to write down when you feel most motivated. You will notice that some trends begin to appear with regard to exercise, and perhaps even nutrition.

Finally if you are serious about achieving your fitness goals you will need to be aware of the four dimensional aspect to goal achievement in fitness:

1. You will need to significantly improve your nutrition. I spent last week in New York, I met many elite athletes. But the one who guy really impressed me was Padraig Moyles who is the lead dancer from Riverdance.  The quality of his nutrition is immaculate. He practices this consistently.  Padraig is an inspiration in terms of the importance of quality nutrition for achievement of fitness and performance goals.

2. You are going to have to work very hard at your fitness. There are no short cuts, there are no quick fixes. To get to that fitness beacon, you are going to have to work out 5-6 times a week for at least 90 days to see a significant difference.

3. Think of changing your psychology towards fitness. Start to change your thinking about wellness. Start to think positively about working out consistently, start to think positively about your fitness levels.  Start to think positively.

4. Start to be aware that to change your physical fitness you will need to change your habits. To change your habits you will need to repeat them over and over again for…you guessed it, 90 days.

So if your New Year’s resolutions have long since been forgotten. Maybe it’s time to get serious about achieving your goals. Believe me, once you move towards your goal you will start to motivate yourself to stay the distance.

According to research conducted by the Lean on Me campaign, recent media coverage of high profile sports stars coming forward and sharing their experiences of depression has had a significant impact on attitudes towards the illness in Ireland.

63% of participants in the survey said that media coverage of high profile sports stars experiencing depression made them more sympathetic towards issues of mental health and depression.  Three quarters (76%) said the coverage has heightened their awareness of the issues of mental health and depression.

The results of the Lean on Me survey were released as the Professional Footballers’ Association of Ireland (PFAI) and the Irish Rugby Union Players’ Association (IRUPA) announced their joint partnership with Lean on Me to collectively help to break down the stigma that remains around depression and mental health in sport.  The campaign is also supported by Aware, European Depression Association, World Federation of Mental Health, and Lundbeck Ireland.

A booklet, Lean on Me-To Win, has also been launched providing information on tools and techniques used by sports people that can be employed by anyone to help them keep a healthy mind and maintain a positive outlook.

General secretary of the PFAI Stephen McGuinness said, “I have huge respect for the sports people who have spoken publicly about their struggles recently.  Unfortunately there is a stigma around depression and players are reluctant to come forward and seek help for any problems they might be having, often because they feel it might show a weakness that will affect their selection or career.  Just as your team helps you succeed on the pitch, they are also there to help off the pitch.”

“The PFAI have partnered with the Lean on Me campaign to try and encourage our members and the wider public, to open up and talk to someone if they think they might be grappling with depression.”

Omar Hassanein, chief executive of IRUPA said, “There are many factors that can contribute to professional athletes being affected by depression, whether it is performance anxiety or even having too much time on your hands, particularly post-retirement when daily training and team environment are no longer there.

“Many of these same factors impact non-athletes and the message is the same; by seeking support you are taking the first steps towards recovery.  The Lean on Me-To Win booklet launched today provides some really useful information on depression and techniques that anyone can adopt to encourage positive thinking and a healthy mind.”

The Lean on Me survey questioned 250 people actively involved in sport.  Almost half (45%) felt they had experienced symptoms of depression in the past and 69% said that encouragement from friends or family would persuade them to seek help if they were experiencing symptoms of depression.

76% of respondents, who claimed to have experienced symptoms of depression in the past, either agreed or strongly agreed that there is a social stigma surrounding depression.

Speaking about the new campaign partners Eithne Boyan, Managing Director, Lundbeck (Ireland) Ltd, said, “We are delighted to receive the support of the PFAI and IRUPA for the Lean on Me campaign.  Depression affects 1 in 10 of all people in Ireland and that includes the large number of people that participate in sport.   I would encourage people to log on to www.leanonme.net to learn more about depression and how they might provide support.”

Research Highlights:

Research was conducted amongst 250 active sports participants (actively participate in sport at least once a week) on 1^st February 2012.

1. Media Stories

·          88% of respondents (91% of males) have heard or seen stories in the media about high profile sports people experiencing depression

·          76% said this made them more aware of issues of depression and mental health

2. Attitudes Towards Depression

If a friend or loved one told them they were suffering from depression…

·          95% of females would advise them to seek professional help compared to 79% males

·          44% of non-sufferers would be encouraged to learn more about depression

·          Almost three times as many depression sufferers would recommend more exercise compared to non-sufferers (35% v 13%)

3. Depression- Perceptions

·          74% believe there is a social stigma surrounding depression

·          54% strongly disagreed that depression is a state of mind and not really an illness at all

4. Depression- Awareness

·          70% know someone in their immediate family or close group of friends that has suffered from depression

·          This is higher amongst females (84%) than males (66%)

5. Depression- Symptoms

·           Thoughts of hopelessness (89%) withdrawal (87%), loss of interest in life (86%) and thoughts about suicide or self-harm (82%) are the symptoms most associated with depression

·           Lack of energy is also cited highly by those who say they have suffered from depression at 82%, compared to 59% who have not suffered from depression

6. Sources of Information & Help

·           GP’s are seen as the first point of contact for information and help with depression (68%).  Internet/website is second at 52%

·           69% said encouragement from friends or family would persuade them to seek help if they were experiencing symptoms of depression, 58% cited knowing someone personally who had sought help for depression in the past and a greater knowledge of the support service available

This makes it easy to view, select, and identify different muscles and muscle groups of the body. By tapping on an area of the body, you can zoom in seamlessly and choose from an impressive repertoire of 450 hi-quality animated exercises and stretches that correspond to a particular area. Once you select an exercise, primary and secondary muscle groups will also be highlighted.

www.youtube.com/watch?v=Y6T0EzFiVv8

Features:

- iMuscle is especially practical in that the app allows for multiple user accounts to be created. This makes it an ideal graphical aid for gym instructors, personal trainers and physiotherapists to illustrate and create routines for their clients.

- An effortless indexing system allows users to quickly identify the specific muscle they are   searching for within the body and quickly access from the 450 hi-quality animations provided.

- Further hints and tips are given for every exercise thus helping you to improve your  technique.

- All of the 450 detailed animations are pre-installed meaning no Internet connection is required.

iMuscle has been described as maximizing “both the iPhone’s potential and your workout”. Since its release, iMuscle has enjoyed enormous popularity. It has received rave reviews and was chosen App of the week on the US iTunes store.

Listed as one of Tech Cruch’s top 20 apps of 2011 - View list on Tech Crunch

Help Your Man Have a Healthy Prostate

One in 13 men Irish Men Will be Diagnosed with Prostate Cancer in 2012

The incidence and death rates for prostate cancer are higher in Ireland than in England, Scotland and Wales[1]. One in 13 Irish men[2] will be diagnosed with prostate cancer in 2012.  What does prostate cancer have to do with women? Plenty!  Women’s involvement is critical in preventing prostate cancer.  Men are conditioned from an early age to cope quietly instead of telling others about their ailments and consequently consult their family doctors much less regularly than women do.  Women can help men to adopt healthier habits and help their partners, fathers, brothers and sons to overcome the obstacles when it comes to prostate health and encourage regular checking of his prostate and testing his PSA levels.

Research published in ‘British Medical Journal’, how men perceive themselves is crucial to how they respond to illness. Male traits like aggression, competitiveness and emotional reticence are major barriers that prevent men from looking after their health properly. A man may express the gamut of emotions while watching a football match, but when informed that he may have to lose a limb, he will attempt to absorb the information without flinching.

PROSTA-Check – A Simple New Home Test

PROSTA-Check a new, one step home test which can help men check up on their prostate health, is now available in pharmacies nationwide.  PROSTA-Check tests for elevated levels of a protein called Prostate Specific Antigen (PSA), which can be an early indication of prostate cancer. Early cancer detection is critical to successful cancer therapy treatment, because treatment typically becomes less effective once the disease has progressed[3].

PROSTA-Check does not diagnose prostate cancer; instead it detects high levels of the PSA protein.  PSA is produced by normal prostate cells and then released in small amounts into a man’s bloodstream by the prostate gland.

While a high level of PSA can be associated with prostate cancer, it may also indicate that there is a benign prostate condition e.g. a urinary infection or even inflammation and a GP visit for further investigation is strongly recommended.

PROSTA-Check in an important home prostate health check kit, as it can provide reassurance, particularly if there is any personal or family history of prostate cancer.  If prostate cancer has been diagnosed, PROSTA-Check may also be used as a monitoring tool after treatment, to monitor PSA levels.

As PSA levels increases with age, there is growing consensus that men should test themselves aged 40 onwards on a yearly basis.  In a US study[4], Dr. Hans Lilja, from Memorial Sloan-Kettering Cancer Centre in New York, found that PSA testing of men in their 40s was predictive of developing prostate cancer later. The study found that the higher the initial PSA, the greater the probability that the cancer would be aggressive. While there are no agreed Public Screening protocols in Ireland, screening earlier, at the age 40, and repeating every year thereafter could recognise those with a high likelihood of developing prostate cancer, but also those who will not need further screening because their chance of ever developing prostate cancer is not significant.

PROSTA-Check is available from pharmacies nationwide Price €16.99. For stockist information please contact Pamex Ltd. on 094 9024000 or info@pamex.ie

[1] Irish National Cancer Registry, 2011.

[2] Incidence and death rates for prostate cancer are higher in Ireland than in England, Scotland and Wales, according to Irish National Cancer Registry.

[3] World Health Organisation

[4] US Journal of Clinical Oncology

We are becoming a nation of emotional eating slouch potatoes according to research from Ireland’s leading slimming supplement – Slender. This survey revealed that 61% of women reach for food when stressed.  Chocolate is the number one emotional crutch for 53% of women.   Only 13% said they would have a home cooked meal when stressed.

Slender sought to uncover the emotional eating habits of the national and uncovered that not only do we eat when stressed, but that these unhealthy eating habits are a major factor in the country’s obesity and overweight problems:

• ·           69% of females eat something when they get stressed compared to 48% of males
• ·           63% of young people eat something to de-stress compared to 49% of older people
• ·           26% of males say they never eat for reasons other than hunger, compared to 4% of females
• ·           45% of young people drink alcohol to destress compared to 32% of older people
• ·           Chocolate is the first choice for stress relief; 56% of young people, 55% of middle aged people and 42% of older people

Speaking about this research, Dietician and author, Orla Walsh from Dublin Nutrition Centre, Ireland first independent nutrition practice”

“Today’s fast-paced and stressful life has given rise to alarming stress levels, and people are seeking any way they can find to cope. From this research we see thatemotional eating is the single biggest cause of poor eating habits in Ireland and worrying scale of evidence that 58% of adults turn to food and 45% of young people to alcohol in order to self-medicate when stressed. Irish people are turning to chocolate, sweets, cakes and fast food, precisely the kinds of foods that are high in fat and low in nutrition. Poor eating behaviour leads to weight gain and obesity and the psychological aspects of this need to be fully investigated if we are to address the fact that 6 out of 10 adults are either obese or overweight.”

New Slender Dream Slim & Go is a natural, effective and easy to use weight-loss supplement that boosts the body’s own latent ability to burn and bind fat, whilst at the same time increasing energy levels and suppressing appetite. And at recession busting€0.67/day Slender Dream Slim & Go is also the best natural value weight loss supplement around.

The secret to Slender Dream Slim & Go’s success lies in its unique formulation, featuring five of nature’s most powerful, proven fat binding & fat burning ingredients; chitosan, pomegranate, green tea, yerba mate and guarana.

Slender Dream Slim & Go proven ingredients work by:

1. Binding Fat – Slender Dream Slim & Go contains chitosan a proven¹ fat binder found in shellfish which converts fats into a form that the body does not absorb.  Regarded as the fibre of the future, chitosan has many of the same properties as plant fibre, however unlike plant fibre, chitosan has the ability to act like a “fat sponge” in the digestive tract, preventing fats from being digested and absorbed.

2. Burning Fat – Guarana contains caffeine which has a thermogenic effect, boosting energy levels, helping the body to burn more calories.

3. Suppressing appetite naturally – contains Yerba Mate, a South American plant proven to have a potent anti-obesity effect² suppressing appetite naturally.

4. Cleanses the body – super fruit pomegranate regarded as is a natural digestive cleanser which helps weight loss by cleansing the body and providing energy.

How to use Slender Dream Slim & Go:

Take 1 or 2 capsules before meals. Do not exceed the recommended daily dose. For best results use ­­­­­­Slender Dream Slim & Go as part of a calorie controlled diet and alongside regular exercise.

Irish running legend and former Olympian, Catherina McKiernan, along with fitness expert, Karl Henry, from RTÉ’s Operation Transformation are calling on people everywhere to lace up their running shoes in preparation for the 2012 Cork City Marathon!  Coming together to officially launch the 2012 race, these two Irish athletic powerhouses are challenging participants from all walks of life and levels of fitness to sign up to one of the most eagerly anticipated events on the Irish sporting calendar.

Heading into its sixth year, the 2012 Cork City Marathon will take place on Monday, 4^th June and is long-established as ‘the marathon for everyone’.  Organised by Cork City Council, it offers runners of all fitness levels the opportunity to challenge themselves on a demanding but thoroughly enjoyable course with more race options than ever for participants in 2012. Alongside the main marathon – which, as it is an Olympic year, is expected to feature many top athletes hoping to post an Olympic-standard time – and the ever-popular team relay, the inclusion of an official half marathon and the youth team relay make the 2012 Cork City Marathon the most inclusive yet.

Furthermore, the Cork City Marathon is also an opportunity for national and international runners to post an International Association of Athletics Federations (IAAF) certified time, which enables runners to qualify for marathons such as Boston, New York and Berlin.

Speaking at the launch of the 2012 Cork City Marathon, race ambassador, Catherina McKiernan, said: “I am delighted to come on board as ambassador for the 2012 Cork City Marathon. The Cork marathon is certainly one of the most challenging events on the racing calendar, but it’s also one of the most appealing thanks to a fantastic course that takes you the length and breadth of Cork. The warm reception that participants receive from the Corkonians can really make a big difference to runners in the later stages of the race.”


For leading personal trainer and RTÉ’s Operation Transformation fitness expert, Karl Henry, the Cork City Marathon is a particular favourite: “This is one of my favourite marathon routes in Ireland and I am delighted to be supporting this event as ambassador. I’m expecting a great mix of participants to take part due to the full, half and relay options, with everyone working towards the same goal – to finish the race! My advice to those hoping to be part of the 2012 event is to remember that you don’t have to run the marathon; you can walk it, jog it or join a relay team. Also, make stretching a key part of your training to avoid injury.”

Lord Mayor of Cork, Cllr Terry Shannon, is happy to see the Cork City Marathon acknowledged as a major weekend in the Irish sporting calendar: “Once again, the 2012 Cork City Marathon is set to be a major sporting weekend for Cork City. Over the past six years, the marathon has been growing in leaps and bounds; not only do huge numbers of Irish athletes participate, there is also an international following which brings important tourism to the city. There is a fantastic buzz around Cork City the weekend of the marathon, and I’m expecting record numbers to take part this year.”

Also looking forward to the June Bank Holiday weekend is Cork City Marathon Race Director, Jim O’Donovan: “Cork City Marathon is a fantastic event that gets bigger and better every year. The day itself is all about volunteers, people achieving personal ambitions and raising important money for charity. It is also a tremendous boost for businesses in the region and showcases the best the city has to offer to runners and their families from home and abroad. Since the start, I have witnessed the tremendous support from the people of Cork, which makes a huge difference to the runners. As the event continues to grow, that support will be needed more than ever.”

City Manager, Tim Lucey, concludes: “I’m delighted that Cork City Council are again organising and hosting this event, which has become a firm favourite on the Irish athletics calendar. It’s even better to see the Cork Marathon continuing to grow year-on-year and this success is in no small part due to the incredible support of a number of key partners: the Athletics Association of Ireland, the Cork Business Houses Athletics Association, the Gardaí, the Defence Forces, the Health Services Executive and almost 500 volunteers on the day.”

The 2012 Cork City Marathon takes place on Monday, 4^th June and is open to everyone over 18. Online entry to the 2012 race is now open! Participants can download and post their entry form or enter online at www.corkcitymarathon.ie.