THIS IS AN INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET DISTRIBUTED WITH THE EVENING HERALD

GOOD MORNING!FEBRUARY 2008

Making The Effort

Everyone knows exercise is good foryou, but it’s a hard choice betweena jog or another hour in bed

Page 6

The Most Important Meal

Breakfast can set you up perfectlyfor the rigours of a day’s work andcan even help you lose weight

Pages 8 & 9

Good Morning Gadgets

Some of the gizmos that could helpget you off to a brighter start in themorning

Page 10

Wake Up To Good Sleep

Studies show we all need about 7-8hours sleep a night, but the averageworker is getting just 6.5

Page 13

Did you sleep well last night? The key to starting theday refreshed and ready is a good night’s sleep. Formany people, insomnia and interrupted sleep is a bigissue, and one that has an intolerable effect on theireveryday lives.

Taking time to think about whatis causing that lack of sleep is

the subject of our look at sleep, andwhy getting some can be harderthan you think.

Having woken up, we look atsome healthy ways to start the day,with WeightWatchers-approvedrecipes, along with the benefits of aglass of milk. But before a goodbreakfast, have you done your exer-cise? Exercising in the morning isthe optimum time for such activity,boosting metabolism and settingyou up for the day ahead.

Feeling good about yourselfmeans you can enjoy the day. Clean-liness is next to godliness, as the oldsaying goes, and making sure you

are in tip-top

condition is the subject of two re-ports, on personal hygiene, and an-swering the questions you may haveabout oral health.

A fantastic, and convenient, wayof getting all the essential nutrientsyou need throughout the day is inthe form of a smoothie. Having rev-olutionised the way we consumefruit, and even vegetables, smooth-ies are now a firm favourite withpeople of all ages. Packed full of vi-tamins, minerals, and the odd shotof wheatgrass, we find out about thebenefits of drinking a smoothiewhilst on the go.

With lots of ideas and practicaladvice for starting off the morningin a new way, this supplement will

help you to get the very bestout of the day, from themoment you get out ofbed. So, what are you

waiting for?Good

morning!

Good morning!

THIS IS AN INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET DISTRIBUTED WITH THE EVENING HERALD2

CONTENTS

Brush up your dental hygiene 4

A tale of two mornings 5

Making the effort 6

Ireland: Grab the lifeline

and be Fibre Sure! 6

Kick start your day 8

Breakfast really is the most important meal of the day… 9

Good morning gadgets 10

Ten facts you didn’t know

about tea and coffee 10

Dear dairy… 11

Smooth, real smooth 12

Wake up to good sleep 13

On your way to work… 14

Project Manager: Danielle Osullivan Layout: Jez MacBeanText: BeCreative • Prepress: Jez MacBean Print: The Irish Independent

For more information on Mediaplanet supplements: Sigurd M. Gran +353 1 8230 230

MP Publishing House Ltd Reg. no. 439216 Registered in IrelandDirectors: Sigurd Midthun Gran (Norway), Richard Båge (Sweden)

GOOD MORNING – A TITLE FROM MEDIAPLANET

Mediaplanet is the leading European publisher in providing high quality and in-depthanalysis on topical industry and market issues, in print, broadcast and online.Stockholm • Oslo • Helsinki • London • Zurich • Madrid • Amsterdam • Berlin • Milan • Tallinn • Brussels • New York • Warsaw

For information on supplements in the daily press, please contact Mediaplanet, +353 1 8230 230, info.ie@mediaplanet.com

AN INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET

Is brushing my teeth enough toprevent cavities?Brushing is hugely important to re-move the bulk of plaque build-upthat causes tooth erosion. However,a toothbrush cannot reach everypart of the mouth. Flossing can helpto remove plaque and food debrisfrom between the teeth. Using amouthwash is not really necessary,unless it is medically recommended.

Sometimes my gums bleed whenI brush. Why?Gingivitis is a condition that causesinflammation of gums, and makesthem bleed when you brush. Proba-bly caused by plaque accumulationbetween the teeth, it is likely that thebacteria produced by the plaque in-fect the gums. People with existingmedical conditions can also be moresusceptible. Your dentist can helpwith a clean to remove plaque (andshould be consulted at the onset inany case), which, coupled with teethbrushing and flossing, should helpto prevent this problem.

Should I brush my gums?Definitely. Plaque can be deposited

on the gums, as well as on the teeth.Gently brushing gums helps to pre-vent such build-up.

We’re now being told to brushour tongues. Why?Tongue brushing is not really essen-tial. As it is covered in saliva con-stantly, the tongue is self-cleaning.Using your toothbrush to give it agentle once-over just to removeanything that may remain is just anextra part of good oral hygiene rou-tine, however.

What type of toothpaste shouldI use?Fluoride-based toothpastes are thebest option. Fluoride helps to fightplaque, as well as cleaning toothenamel to prevent staining. Othertoothpastes target specific problems,such as tartar control, or the needsof aging teeth and gums.

Will whitening toothpasteswork?A whitening toothpaste will neverbe a substitute for a professionalteeth-whitening treatment providedby a dentist. Such treatments can be

expensive – mainly because theyproduce good results. A tube ofwhitening toothpaste just is notgoing to have the same effect, butwill help to remove stains.

How many time should I visitthe dentist each year?For those without specific oralhealth issues, once every six monthsfor a scale and polish should suffice,and help to identify the onset of anyother problems. However, surveyssuggest that just over half of Irishpeople do not do this. Reasons havenot been clearly identified, but twoobvious ones are the perceived fearof the dentist’s drill, and, in somecases, the frankly prohibitive cost ofdental care in the Republic.

I want to get some cosmetic workdone. Is it safe to go abroad?Irish dental costs mean that theprices offered overseas make suchoptions very tempting. On ourdoorstep, dentists in Northern Ire-land offer generally reduced pricesfor routine and cosmetic work, andappear in dentist listings in directo-ries such as the Golden Pages. It islikely that such treatment centreswill be accredited and should pro-vide a good service. Further afield,many people now are choosing tovisit places in Central and EasternEurope for treatment, with Irish-based agencies facilitating access forpatients. As with any service, thereis a certain element of risk in termsof the overall result. Many of thebigger services have proved verypopular and have positive reputa-tions. It is wise to research a partic-ular service, and, if possible, talk tothose who have used a particulardental practice already – whether itis in Portadown or in Prague. Sav-ings can be made, but should not bedone at the expense of your healthand wellbeing.

Brush up yourdental hygieneBrushing one’s teeth is as much a part of the morningroutine as washing, or getting dressed – it is anessential part of getting ready. A vital way ofmaintaining good oral hygiene, brushing twice a dayhelps to remove plaque, and prevent cavities (and,therefore, expensive trips to the dentist). However, isteeth brushing enough? Here are some answers to somecommon, and not-so-common questions.

INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET

‘My morning actually starts thenight before. Just before I go

to bed, I spend a few minutes gettingeverything together that I need, soI’m not running around and lookingfor them at the last minute. I defi-nitely iron any clothes I will wear thenight before – I simply have no timeto do it in the morning.

‘When my alarm clock goes off at7.30, the first thing I do is put onthe kettle, before having a shower –it can be boiling whilst I’m washing,and I’ll have hot water without hav-ing to wait for it. Every other day, Igo for a quick run first, so I get uphalf an hour earlier, and slip intomy tracksuit. I do a brisk walk andsome running for about twentyminutes or so.

‘My shower routine is fairly sim-ple; I don’t have time to waste. I’min and out to refresh myself, beforedrying my hair and putting mymake-up on. I don’t go overboard onthe make-up during the week, butenough so that I’m at least pre-sentable! I brush my teeth straightafter my shower – I can’t risk get-ting toothpaste stains on my newblouse!

‘After I’m set, I put on thoseclothes that I ironed the night be-fore. My office isn’t that formal, so Ihave a bit of variety in what I canwear. I still need to look smart,though.

‘Now I can have that cup of tea.It’s almost 8 o’clock at this stage, so

I need to get moving. A quick cup oftea and some wholemeal toast is finefor me. It is important to eat break-fast – skipping it means I’ll be hun-gry later on, and more tempted tosnack on chocolate or fatty pastriesfrom the coffee shop.

‘As I’m eating my toast, I makesure I have everything that I need inmy bag. I usually spend a few sec-onds thinking about what I have todo today, and making sure that Iplan ahead. Once my bag is packed,the breakfast dishes are thrown intothe sink – I’m not washing up now –and off I go to the DART station.

‘I think my routine is good. It putsme into the right frame of mind tostart the day, and means I’m moreorganised overall - and certainly lessstressed!’

THE BAD MORNING: COLM

‘Not the alarm already… I’ll justhit the snooze button…

‘Just a few minutes longer. Pressthe snooze button again…

‘Got up late – meant to be up at7.30, but it’s almost 8. Got in reallylate last night, but was a brilliantnight. Shouldn’t really have had thatlast pint, though.

‘No time for a shower, so I’ll justhave to wash my face. Oh no, forgotto shave. It’ll be OK though. On sec-ond thoughts, maybe not – there’stwo days’ growth already.

‘My face now was toilet roll overit – wasn’t shaving properly andnicked myself a few times. Bit ofblood on my shirt, but I can hide itwith a jacket. The jacket can alsohide the creases in that shirt – I wasnever any good at ironing.

‘I’ll grab a coffee on the way intowork. Might help me to wake up abit, and get rid of this hangover.Could get a breakfast roll too. Ohno! It’s almost 8.30 – I’m going tomiss the bus! Funny taste in mymouth – teeth!

‘Standing at the bus stop now,having missed the first one. I’ve gottoothpaste stains on my shirt, anddefinitely no time for coffee orbreakfast. Realised I just forgot thefile I was supposed to work on lastnight too. Great start to the day.’

A tale of two mornings

THE MORAL OF THE TALE

Be prepared Do as much as you can the night before – ironing, bagpacking, making packed lunch, washing long hair. This is especiallyapt if your routine involves children!Get a good night’s sleep Try to avoid late nights during the week, andcertainly avoid going to work hungover.Eat breakfast! Always have something to eat for breakfast. Peoplewho eat breakfast are generally less likely to be overweight.Try to plan the day ahead Having a good sense of what’s coming upputs you in the right frame of mind to start the day.Think positive Not always easy, admittedly, but your attitude in themorning sets the tone for the rest of the day, whether you’re con-scious of it or not.

THE GOOD MORNING: SIOBHÁN

THIS IS AN INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET DISTRIBUTED WITH THE EVENING HERALD6

Celebrity dietician, author and broadcaster Nigel Denby(right) dropped into Dublin to throw a much-needed lifelineto the Irish public by encouraging them to eat more fibre intheir diet, as it can help reduce the risk of a number ofbowel problems and cancer of the colon or large bowel.

Recent research, conducted by Procter & Gamble, hasrevealed that 84.6% of Irish adults did not know howmuch fibre they should be taking or that the guideline dailyamount (GDA) is 24g. The research also revealed that twothirds of the nation thinks they are getting enough.

“Fibre is an essential part of a balanced diet and is justas important as other food groups such as proteins andfats. The right amount of fibre means we have a fully func-tioning digestive system. ” said Nigel.

Knowing what food contains fibre is a good start but thebattle is making it delicious and tasty for all the family. Nigeladvises: “Many people think that fibre is roughage that canbe dry, dusty and hard but that is not the case. Fruit, veg-etables, pulses, nuts, seeds and grains are all excellentsources of fibre and can be used in a range of recipes. Myfavourites include melon and orange smoothie, cranberry &apricot muesli and hot and spicy vegetable stir fry with co-conut milk – all of which are quick and easy to make.”

With the renewed interest in fibre there are also newsupplements on the market that allow you to get your GDAof fibre in a quick and convenient way. One such productis Fibresure Powder. You can dissolve it in water, cook orbake with it without altering taste or texture.

Nigel adds: “There are other health benefits associatedwith Fibresure Powder. It’s prebiotic which provides veryimportant nourishment for the good bacteria in our di-gestive system.”

Fibresure Powder is a 100% natural vegetable fibre sup-plement available in tubs or on the go stick packs. One serv-ing (a teaspoon) is 5g of fibre – that’s 20% of your daily fibreneeds. So fitting fibre into your diet has never been easier.

For further information on Fibresure please visitwww.fibresure.ie

We’d all like to be one of thoseget-up-and-go people who

can leap out of bed at 6am and gofor a run before arriving back to getthe kids packed off to school andthen breezing merrily into the officefor a day of work. The reality formost of us is quite different.

However, for those who are seri-ous about exercise, then the morn-ing probably is the best time to doit. Studies have shown that morning

activity helps to start the body’smetabolism, meaning you will bemore likely to burn caloriesthroughout the day.

On a more practical level, exercis-ing in the morning actually gets itout of the way, meaning that thetemptations of the sofa after a fullday at work are balanced by havingdone your exercise in the morning.

Actually getting out of bed, par-ticularly on a Monday, can seem like

Making the effortAlthough we are all aware of the importance of exercise, actually getting down to doing it is anothermatter entirely.

IRELAND: GRAB THE LIFE LINE AND BE FIBRE SURE!

the hardest task in the world. Fol-lowing that with exercise, evenharder. It sometimes helps to havesome motivation. Joining a gymcould be the answer.

Any gym worth its salt will beopen from first thing in the morn-ing. With good, serviced equipment,and perhaps more importantly, in-terested instructors who want tohelp you to achieve a good level offitness, then this is an ideal way toget fit and have a new perspectiveon the day. Having the support oftrained professionals will also ensurethat exercise safely, and effectively.

Indeed, many gyms operate a

‘chase-up’ policy, where they willactually contact you to find out whyyou are not attending, if they noticeyou have not visited in a while.Having someone check up on yourprogress is a great way of makingyourself make that effort.

Whilst gym membership can beexpensive, many places now offerreduced schemes, or allow entry ona single fee basis. ‘The ‘Pay-As-You-Go’ option that we offer customershas ensured that our leisure centres

are accessible to everyone, especiallyfamilies,’ says Diane Vesey, Manag-ing Director of Aura Leisure Centres.‘We have developed our service totake account of the demand that thiscost effective option continues togenerate from those interested ingetting fit, losing weight, toning upor simply relaxing and unwinding.’

So, there really is no excuse. Theoptions and support are available.What is stopping you now? Onlyyourself.

We sow the seeds. You reap the benefits.

Introducing our NEWMultiseeded Grain Baguette

THIS IS AN INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET DISTRIBUTED WITH THE EVENING HERALD8

Rita Fagan, Managing Director ofWeight Watchers, says a high

number of the overweight peoplewho join their classes make the clas-sic mistake of skipping breakfast asthey think it will give them a headstart on the day.

“Skipping breakfast does not helpyou to slim down, that is a complete

fallacy. The body needs fuel to workat its optimum level during the day,the same way that a car needspetrol,” she points out.

“Most people, who don’t eatbreakfast, find that their concentra-tion or energy level is low mid-morning and so they reach for asugary snack to give themselves a

quick boost. This only provides atemporary jolt and not the sustainedrelease of energy that you might getfrom eating a bowl of porridge forexample.”

Rita goes on to say that althoughsome people don’t like to eat firstthing, there are ways around theearly morning nausea that manycomplain of.

“Some people can’t face food firstthing,” she says. “But it doesn’t haveto be a big meal, a piece of fruit, aslice of toast when you get to work,or even just a smoothie is enough toget you up and running.”

So why is eating a good breakfastso vital to maintaining a healthylifestyle?

• Breakfast helps to kick start yourmetabolism into action and gets thebody stocked up with nutrients toface the day ahead. Breakfast re-stores sugar levels after a long pe-riod of not eating and is thought toraise the metabolism by as much as10 percent.• Eating breakfast prevents the bodyfrom going into ‘starvation mode’where food is stored rather than pro-cessed, encouraging weight gain.

Studies have shown that those whoeat breakfast maintain a healthyweight more successfully than thosewho don’t.• Breakfast eaters have a more pos-itive attitude to work and school andthey perform better. A study carriedout in the US showed that childrenwho started eating breakfast raisedtheir exam scores significantly andwere absent less often than thosewho didn’t eat breakfast. Other re-search has shown that adults whoskip breakfast are less mentally andphysically efficient for longer peri-ods during the day.• Further studies have shown thatchildren, who skipped breakfast,

rarely met even two-thirds of therecommended daily allowance formost minerals and vitamins. It ismore difficult to get all of your nec-essary daily nutrients withoutbreakfast.• Athletes who skip breakfast trainless efficiently.• Apart from all the physical bene-fits, taking time to have breakfasteach morning gives you space torelax and focus the mind rather thanrushing straight from bed into theworking or school day.• If you don’t have time to eatbreakfast, then consider preparingsomething the night before like a bigbowl of fruit salad, or else have a ce-real bar and carton of juice on handfor the train or car journey intowork.• It is not necessary to have a bigfry-up in order to feel full afterbreakfast, eating a bowl of porridgeis an excellent way to stay fuller forlonger; porridge is also low in fat,highly nutritious, and helpful inlowering cholesterol levels.• If you’re still not convinced, RitaFagan of Weight Watchers pointsout that along with taking regularexercise, drinking water and using apen and paper to track your dailyfood intake, eating a healthy break-fast is frequently cited as one of thekey factors to the success of theirgoal members.

Kick start your dayBreakfast is regarded by nutritional experts as the mostimportant meal of the day, yet many people, especiallychildren, continue to skip it, writes Sinead Fagan

� Sinead Fagan

THIS IS AN INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET DISTRIBUTED WITH THE EVENING HERALD 9

Breakfast is literally breaking thefast. After a night’s sleep our

body is running on empty and weneed to supply the body with fuel.You wouldn’t expect a car to runwithout petrol so why expect yourbody to run on empty?

An American study revealed thateating breakfast is the most positivething you can do if you want to loseweight and achieve a nutritionallybalanced diet. Data showed thatpeople who regularly skip this mealare 4.5 times more likely to be over-weight than breakfast eaters. Com-mon reasons given for skippingbreakfast include lack of time, poormeal planning and a mistaken per-

ception that skipping breakfast willresult in weight loss. However,breakfast skippers tend to snackmore and overcompensate for thelost calories at breakfast by eatingenergy dense high fat foods later inthe day, especially at suppertime.

Similarly, in the European Journalof Clinical Nutrition, a study in ado-lescents and adults revealed thatbreakfast skipping is a health com-promising behavior and those whoskip breakfast are more likely to beoverweight that breakfast eaters.Smoking, infrequent exercise andfrequent alcohol intake were associ-ated with breakfast skipping. Ado-lescent girls were found to skip

breakfast more than boys; probablya mistaken chosen method of weightcontrol for girls. And it appears thatkids really do learn by example;children of breakfast skipping par-ents were much more likely to skipbreakfast than children of breakfasteaters. With the continuing increasein childhood obesity in Ireland thesestudies should give us food forthought.

A recent survey of Irish schoolchildren aged between 10-17 yearsrevealed that 15% of surveyed chil-dren never have breakfast during theweek and 8% never have breakfastat the weekends. These figures arecause for concern for two reasons.Firstly, the evident associated risk ofskipping breakfast and weight gainand secondly missing a meal thatprovides a significant amount of nu-trients to the diet. If children skipbreakfast they will find it difficult tosatisfy their nutritional needs. For-

tified breakfast cereals with milk arean important source of iron, cal-cium, zinc, folic acid and B vita-mins. Children who regularlyconsume breakfast cereals are morelikely to meet recommended mi-cronutrient intakes than childrenwho rarely consume them. Commonsense tells us that it will be difficultfor children to perform in schooland learn if no energy has been pro-vided. Even children who have eatenbreakfast become distracted byhunger by late morning. Anotherstudy, in a Dublin Inner city school,showed that participation in auniversal-free school breakfastprogram enhanced daily nutri-ent intake, which in turn wasassociated with significantimprovements in studentacademic performance, psy-chosocial functioning andattendance. This is also truefor adults, productivity will beimpaired if your body doesnot have the right fuel.

Many years ofbreakfast skippingcan result in lack ofappetite in themorning and evensome people report-ing that they ‘feelsick’ when they try toeat something firstthing. The first thing

to do is have a glass of juice; this willhelp increase your appetite. Maybe tryhaving a piece of fruit at home andthen a high fibre cereal when you getin to work. Unsweetened muesli orporridge is a great nutritious start tothe day. Gradually increase the size ofyour breakfast and your appetite willslowly start to increase in the earlymorning. Time is never an excuse! Itonly takes 5 minutes to have break-fast in the morning and it morningand we can always get up a little ear-

lier…I’m sure most peo-ple would agree that

those five minutesextras in bed isn’t

worth the risk ofpotential obe-

sity in laterlife.

Breakfast really isthe most importantmeal of the day…Despite breakfast skipping being relatively commonpractice now among adults and adolescents, recentresearch has confirmed that breakfast really is the mostimportant meal of the day, writes Aveen Bannon(pictured right), Consultant Nutritionist to Kelkin.

THIS IS AN INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET DISTRIBUTED WITH THE EVENING HERALD10

RadioNot as lo-tech as you may think, thisone. The days of analogue radio arenumbered – already the case inmuch of Europe, and increasingly sohere in Ireland. DAB – digital radio– is now being trialled in Dublin andother parts of Leinster, providingtop-quality sound and digital infor-mation with normal radio program-ming. With the potential for morestations than ever before, this is oneto watch. Or rather, to listen to. Theinternet radio is also a great im-provement – connecting to yourwireless network, you can listen tothousands of stations around theworld, either on your computer orvia handy radios that log in auto-matically.

Smoothie makerA blender just isn’t good enough,these days. Smoothies, the ideal wayto get your five-a-day, now havetheir own machine, where you canproduce fruity delights that flowforth from a handy nozzle, forquick, tasty and nutritious good-ness-in-a-glass.

Espresso machineCoffee is all about espresso, andeven more about pod coffee. A vari-ety of machines are now availablethat dispense with the messiness ofground coffee and instead comewith handy pods or sachets that slotinto the machine and producegood, strong espresso when-ever you need it. Mostalso have a steam tap,so lattès and cappuccinos are but thepress-of-a-button away. Andcheaper than going to a coffee shop.

steak before at least two espressosfrom my pod machine – by whichtime, it’s time to get the train. Forbetter-prepared souls, however, thisis a great invention.

MP3 playerYes, the one thing that almost ev-eryone has. But it is a fantastic in-vention. Being able to block out thenoise of everyone sneezing andcoughing around you whilst yourelax with your favourite music re-ally is priceless. Downloadable pod-casts are also a great way to catchup with news and radio at your ownconvenience, using your journeytimes for something more satisfyingthan snoozing.

Good morning gadgetsTechnology is just as much a part of your morningroutine as it is for your working routine, or yourentertainment in the evening. Here are some gadgetsthat will help to get you off to a bright start.

Double the vitality

New Litre carton for all the family2

Avonmore Super Milk now comes in a 2 Litre ‘Family Pack’, so you can be assured there’s enough vitality in each carton for all the family. A milk that is low in fat but full in taste,

it’s enriched with extra calcium, folic acid and four key vitamins (A, B, D & E). This essential combination of nutrients will support your family’s growth and help provide them with

the strength, the energy and the protection they need everyday.

FIVE FACTS YOU DIDN’T KNOW ABOUT TEA

1. Around 98 per cent of tea drinkers add milk to their cuppa. Surprisingly,though, only around 30 per cent add sugar.2. Contrary to popular belief, tea contains about half the caffeine of coffee.3. The first cups of tea were drank in China, some 5000 years ago.4. Black and green teas are full of antioxidants, and properties that couldhelp fight cardiovascular disease and cancer, amongst other diseases.5. One pound of tea will make around 180 cups.

FIVE FACTS YOU DIDN’T KNOW ABOUT COFFEE

1. All coffee is grown in areas around the equator, in some 53 countries.2. The perculator was invented in 1827.3. An espresso actually contains less caffeine than a cup of perculated

coffee.4. The first instant coffee granules

were produced by Nestlé in1909, and the Nescafé brand is

still one of the most populartoday.

5. Arabica and robustaare the two maintypes of coffee fromwhich differentblends are produced.

Slow cookerNot for breakfast, but to save timelater on – pre-planning is always ahandy skill to have. A slow cookercan get on with cooking dinnerthroughout the day, without youhaving to be in attendance, so thatby the time you get in, there’s adinner already waiting. The down-side is that you’ll still need to pre-pare the ingredients in themorning, and, really, there’s noway I could face browning stewing

THIS IS AN INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET DISTRIBUTED WITH THE EVENING HERALD 11

Claire O’Sullivan, consultant nu-tritionist with Glanbia, spoke

recently about the benefits of milk,and of dairy products generally.

DJ: Claire, milk is a given purchasefor most consumers in Ireland. Doyou think we are consumingenough?

CO’S: Although milk and dairyproducts are an integral part of theIrish diet, in a lot of cases, they donot figure as much as they should.

Milk itself has a fairly good con-sumption rate overall, but withteenagers, products like yoghurt andcheese are eaten less. One particulararea for concern is with teenagegirls, who are moving away fromdairy because of a false impressionthat such products are fattening.

DJ: Why is milk to beneficial?

CO’S: Milk is such a complete food.There are so many benefits to be hadfrom drinking milk. For example, it

is packed full of protein and calciumfor the development of healthy mus-cles and bones. Most people are ac-tually aware of those benefits.However, they may not know thatmilk is also a very good source of vi-tamin B12, which is good for the ner-vous system. It also containsproperties that can help with bloodpressure, and obviously help to con-trol body weight. Conversely to whatpeople may have thought previously,people who consume dairy productstend to have healthier body weights.

DJ: There are different types of milkavailable, from whole milk toskimmed. Which one should we bedrinking?

CO’S: It depends what stage of lifeyou are at. Children, once they startdrinking cow’s milk, should bedrinking whole (full-fat) milk up toat least the age of five, because theirenergy requirements are greater. Ev-eryone else should be drinking semi-skimmed (low-fat) milk, to get thebenefits of milk with less than halfthe fat. For those watching theirweight, or their saturated fat intake,then skimmed (fat-free) milk is thebest option.

DJ: How much dairy should be inour daily diet?

CO’S: Milk and dairy products are animportant part of the food pyramid.As such, they should be consumedthree times a day. Actually bringingin three-a-day into your diet can bedifficult, but to make it easier, trydairy with other products – milkwith your cereal in the morning, yo-ghurt with a lunch of a sandwichcontaining cheese, and so on. Milkis obviously consumed in tea andcoffee on a regular basis also. It isvery important that we do consumethree-a-day, though.

DJ: Would eating a yoghurt be asbeneficial as drinking a glass ofmilk?

CO’S: Absolutely. Some people donot find milk palatable, so productslike yoghurt are good. Having vari-

eties of yoghurt or cheese helps topromote its consumption too. Evenmilk now has different flavouringsand types, so when it comes to fit-ting in three-a-day, everyday, intobusy lifestyles, it is important to usethe variety available.

Dear dairy…The vast majority of Irish people consume milk on adaily basis, even if it is just in a cup of tea. Anessential source of calcium, and a whole range ofvitamins and minerals (as detailed below), milk is acheap source of goodness that is readily available.

More than just breakfast from

FREERecipebook

Wide adjustable slot – ideal for many breads like baguettes, bagels and more

2 temperature settings – great for delicate pastries, toasting crumpets and bagels

Lift the toast to see it without having to cancel

Available at a store near youFor more information on the Kenwood Virtu, please visit www.kenwood-virtu.com or for the full range visit www.kenwood.co.uk

Unique toaster with wide adjustable slot innovation

GLASS OF MILK?

CALCIUM For strong bones and teeth.PROTEIN Contains amino acids that help to maintain and

build muscle strength.POTASSIUM Regulates the balance of

fluids in the body.RIBOFLAVIN Helps the development ofthe nervous system and cellular energy.

NIACIN Helps the body’s enzymes, and with

processing sugar and fat acids.PHOSPHORUS Helps to strengthen bones.VITAMIN A For good sight and healthy skin,

as well as helping the immune system.VITAMIN D Helps to absorb calcium

and phosphorus.VITAMIN B12 Essential for protecting

the nervous system.

With thanks to Why Milk?

www.whymilk.com

WHAT’S IN YOUR

THIS IS AN INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET DISTRIBUTED WITH THE EVENING HERALD12

For some people, smoothies arebreakfast. For others, they’re an

excellent alternative to coffee andcake as a three o’clock pick-me-up.They even make an excellent desert:think of peach, pineapple and pas-sion fruit to round off a spicy curry,or red berries and pomegranate aftera trip to the gym.

Whatever the occasion, they arean excellent source of nutri-tion, vitamins, and minerals.Nutritionists recommendthat we consume at leastfive portions of fruit andvegetables a day. Smoothiesare an excellent way ofmeeting this requirement –

a small glass can contain two por-tions, while a large smoothie couldcontain three, or even four.

Some insist that smoothies aren’tsmoothies without yogurt. Margot

Brennan, a qualified dieti-cian who works as Public

Relations Officer withthe Irish Nutrition and

Dietetic Institute (INDI), says that adollop of yogurt in a smoothie is anexcellent source of calcium. Evenbetter is a probiotic yogurt, whichhelps top up the good bacteria inyour gut.

Honey is another good ingredientfor smoothies. This wonderful syrup

is full of antibiotic properties andhelps ward off and fight infec-tions. Some varieties, such asManuka, are renowned for theirhealth benefits. A lot of peoplelike to throw in ginger, which isan excellent antioxidant that stopscolds and flus in their tracks.

The supermarket shelves arebursting with a range of ready-made smoothies that can save theeffort of chopping fruit and clean-ing up afterwards (especially ifyou’re wrestling with a piece of toast

on the way out the door). They don’trequire much preparation (or any, ifyou buy the ready-made variety).They are filling and, most impor-tantly, they make an excellentbreakfast.

If, however, you wish to experi-ment with your own smoothies, theshop shelves are also full of ready-made juices. Throw in some apple ororange juice, add what you like, andyou have a nutritious meal (snack)within minutes. Either way, you’reon the road to a healthier lifestyle.

Smooth, real smoothSlap, bang, whizz. Smoothies: quick as you like andfull of goodness. The market for smoothies hasexploded in recent years as more people realise thebenefits of consuming fruit.

SUGGESTED SMOOTHIE RECIPES: SERVE TWO

Mango and Pineapple 300ml Sqeez apple juiceA third of a pineappleHalf a mango Two spoons of yogurtA dollop of honey

Banana Berry300 ml Sqeez orange juiceA handful of fresh frozen berries1 bananaTwo spoons of yogurtA dollop of honey

THIS IS AN INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET DISTRIBUTED WITH THE EVENING HERALD 13

In fact, current studies show thatthe average worker gets around

6.5 hours of proper rest each night,with those working in healthcareand the hospitality industry in par-ticular having reduced sleep times.

Whilst the ’24-hour society’ thatis talked of is less of a reality formost of us, it is still apparent thatactivities we would once have car-ried out in the morning and after-noon are now being done in theevenings, or at night.

Round-the-clock supermarketshopping is available for many, andis profitable enough for one retailerin Ireland to have made it a standardpart of business practice. Online ser-vices mean that mundane tasks suchas paying bills, renewing insurance

or shopping, can be done at anytime. Added to this the commuterculture that has seen workers liveincreasingly further distances fromtheir places of work, and reliant ontransport services that have not re-ally adapted to their needs, meansthat the average 9-5 working daycan now start from even 5am andcontinue to 8 or 9pm.

Is it any wonder, then, that whenwe do arrive at the time to sleep,that it is not that easy to unwind?Having problems sleeping – insom-nia – can actually be classed as apsychological problem, if there is noapparent physical issue to deal with.

As a long-standing insomniac, Iam more than away of the usualtriggers. Stress is a major factor in

preventing normal sleep, whateverits prominence. Another symptom isactual tiredness – although whenyou actually want to sleep, it justdoes not come. Actually waking uptired is another effect.

One symptom that I experienceconstantly is waking up severaltimes in the night. Sometimes, thiscan be accompanied by a strangehunger or thirst.

What can be done to resolve in-somnia? If it is caused by a physicalissue, such as pain or disease, thenmedical treatment is usually re-quired. As a psychological problem,the solution may not be as easy tofind. Stress is a major cause of in-somnia. Other common causes aredepression and anxiety.

One thing is certain, however:medication should be taken in mod-eration, and avoided entirely if pos-sible. The recent death of the actorHeath Ledger is believed to havebeen caused, in part at least, by thevarious drugs he was taking to com-bat insomnia.

Actually taking control of issuesis the first step. Whatever is causingstress needs to be addressed in apositive way – whether this involvescounselling, just talking, or actuallygetting specific advice to start to re-solve whatever is causing problems.In dealing with illnesses such as de-pression, it is vital to get sound, pro-

fessional advice. Not all conditionsrequire medication or other inter-vention, and it is sometimes this thatputs people off seeking medical at-tention. There is no point whatso-ever in avoiding this until theproblem has been identified. Other-wise, the vicious circle of worry willcontinue – actually knowing what toworry about can reduce that con-cern, if you know what you aredealing with. Think about your lastproper holiday – do you feel like yousleep for longer when you are away?If so, then it is more than likely thatthis is because your stress levels arenaturally lower.

RechargingWe underestimate greatly the impor-tance of sleep. For some, it is a frus-trating waste of vital hours thatcould be used for work. However, asany good manager should admit,working overly long hours is defi-nitely not productive. Sleep is thebody’s way of recharging – restoringits energy, and preparing the bodyfor the rigours of the following day.

Having started to deal with thetrigger of stress, it is also importantto look at the physical environmentof where you sleep. The bedroom ismuch more than somewhere to sleep– it is a room where we spend con-tinuous hours, even if we are notconscious for most of them.

Bedrooms need to be clean andtidy. Having clutter and mess ev-erywhere will only heighten stress.Temperature is another factor – nottoo cold, and definitely not too hot.Try to keep the outside world out.This means no desks or work, ifpossible. Also, no televisions – howcould anyone sleep after watchingan action film, or seeing the latestnews programmes? Of course, ashumans we are naturally contradic-tory. I should confess that my inter-net radio is essential for me.Listening to talk radio helps me tosleep, for some reason – the BBCWorld Service, with its calm voicesand regular programme patterns(news every half-hour, and so on) isthe perfect choice.

Other factors include bedfellows –a disruptive partner who may keepdifferent hours, or moves around alot, can also interrupt your sleep.Too much light, especially in thesummer months, can make youwake much earlier than you need to.

Having the ideal bedroom envi-ronment can go a long way to facil-itating better sleep. However, ifinsomnia is a recurring, or constantproblem, then it is important thatyou consult your doctor. Make thisthe point where you start to makechanges, to restore your body’s nat-ural cycle, and to get the full bene-fits of a good night’s sleep.

Wake up togood sleepAre you feeling a bit tired at the moment? How manytimes have you yawned since you woke up? With theaverage adult requiring some 7-8 hours’ sleep in every24 hour period, how many of us can realistically expectto achieve that during the working week?

AN INDEPENDENT PULL OUT SUPPLEMENT FROM MEDIAPLANET

Recent research carried out inDublin and the commuter coun-

ties in Leinster by the Dublin Trans-portation Office (DTO) threw upsome frankly shocking opinions.

52 per cent of people said thecar was their most often usedway of getting aroundIt is hardly surprising, given the lackof public transportation outside ofurban areas, that the car is the onlyreal option for many people. Whatdoes contribute to the misery formany commuters is that this partic-ular figure represents the opinionsof people who do have access to reg-ular public transport – buses, trains,trams and city trains. Our mindset isthat our cars are the only way totravel, regardless of the options, andof the progress that has been madein making those options a realisticalternative to the private car.

26 per cent, or one in four people, think only of their carfor all trips

With just over a quarter of peoplerefusing to consider any other formof transportation, there is little won-der that our roads are so clogged up.Another effects of such single-mind-edness includes Ireland’s increas-ingly unrealistic attempt to kerb its

carbon emissions to within theguidelines set by the Kyoto Protocol.

27 per cent of all respondentssaid the car is preferable forshort journeys of a mile or less,and half of all car owners (47per cent) take their car on theseshort journeys

This is actually a shocking figure, onreflection. More than a quarter ofpeople surveyed cannot be botheredto walk less than a mile to the shopsor pub, or wherever. Having instilledsuch a culture of laziness – journeysof less than a mile cannot be influ-enced by a lack of other options forable-bodied adults – is it any won-der that levels of obesity are risingin children?

Finally, 55 per cent of short jour-ney car users said they were un-likely to consider walking instead,and only 3 per cent of theseshort journey car users said theywere very likely to consider walk-ing for short journeys of a mile orless, instead of using the car

More depressing statistics. If we areunable to contemplate a short walk,what hope is there for both main-taining our environmental commit-ments, and of keeping our roads

unclogged? Drive through any mar-ket town and the evidence is quiteclear of gridlock and cars every-where – this is not solely restrictedto the cities in today’s Ireland.

So, what can we do? Not much,given the survey results above.However, the DTO, as part of the OneSmall Step campaign, is eager to tryto get more people out of the car,and onto both public transportationand the paths.

“We’re asking drivers to reduce carusage where and whenever possibleand to use alternative transport, asappropriate,” says the Director andChief Executive of the DTO, JohnHenry. “Where there are alternativesavailable, whether that’s public trans-port, or taking a fifteen or twentyminute walk or cycle, then peopleshould consider these options for atleast some trips every week. As wellas the health benefits, and the reduc-tion in their carbon footprint, carusers who make this small changewill ultimately make a big difference.

“If everyone left their car behindfor just one trip each week, therewould be 200,000 fewer car tripsevery day in the Greater Dublin Area,less traffic and less pollution. We areurging all car users to give this theirserious consideration in their ownand everyone else’s interests.

Addressing the concerns of mo-torists, he adds: “Nobody is tellingmotorists to stop using their cars al-together but what we have to realiseis that it is not sustainable for us asindividuals to continually increasecar usage year after year. Changingdriving habits can be hard but, ulti-mately, people and the region willsuffer unless we start to incorporatewalking, cycling and public trans-port into at least some of our trips.”

For more information on how youcan change your ways, visit the OneSmall Step campaign website atwww.onesmallstep.ie.

On your wayto work…How do you get to work every day? Are you one of thededicated few who pop on a cycle helmet and brave thecountry’s roads each morning? Do you catch a bus ortrain? Or do you, as is possibly more likely, get intoyour own car?