TWO weeks down and our two volunteers, Martin Costello and Mandy Hogan, are really beginning to see progress. This week, they’ve been sticking rigorously to their prescribed diet and they’ve been continuing their sessions with fitness instruction Brian Kennedy.
Both report feeling fitter and healthier that they have in ages and, somewhat surprisingly, both say that they’ve enjoyed sticking to the diet prescribed for them by the team in Ultimate Health. Next week we’ll be paying a visit to the gym to see how our two volunteers are getting on there.

Mandy..

OKAY it’s week two and I am full of energy and rearing to go. As you have probably noticed my diet has changed slightly this week. Every day except sunday from now until the big reveal I am doing 10mins a day on what is called a vibroplate. I go into Ultimate Health Every day to do this so I also have the advantage to ask the girls any questions I might have. They are always helpful with their answers and advice. I Absolutely love
the vibroplate because the machine itself does most of the work. I have really been sticking to this diet and programme like glue as they say. I was at the gym again on Friday with personal trainer Brian Kennedy and it was fab. I did a lot of weights this week and Brian showed me the right exercises to do at home. He is really good at pushing me to reach my potential.I am so much fitter now even after 2 weeks. Who knows - I might run a marathon after this (ha ha). Tuesday was weigh in day. I was met by Marese at reception who couldn’t wait to weigh me in as she said she knew I was down by looking at my clothes. I went down to be weighed and yes yes yes I was down another 3lbs. That’s a whole 10lbs in two weeks which is something I would never have done on my own. Also today I had my second colonic treatment with Caroline which was just as relaxing as last week. I couldn’t believe that a body can hold up to 28lbs of waste over the years. I will fill you in more next week as the girls in Ultimate Health have some new ventures arranged for me this coming week.

Martin..

After having a brilliant first week, feeling great and full of energy and losing 7lbs, the weekend came and Martin got too smart and thought he could beat the system and have a few pints of Guinness. For my troubles I gained 2lbs this week. (No more Guinness) Apart from my slight slipup everything else is going very well. I had the Colonic Hydrotherapy and I felt very good after it. Caroline and her staff are very professional and really help you to relax. Brian in the Gym is also excellent. He just pushes you that ”extra mile” that you would not travel without him. In my case it was an extra ”two
miles” this week. No trouble with the diet either. It’s actually quite nice when you get used to it. Overall, I’m feeling fitter and healthier than I have in a while. Looking forward to next weigh in.

Caroline Danaher from Ultimate Health..

On our volunteers’ progress, One of the most obvious things from the start of the programme is the commitment and dedication the lads are showing to the programme. It helps also that they are getting a huge level of support from their family and friends and I think the immediate results are also helping to spur the lads on. Brian the fitness instructor has also remarked on how easy it is to work with people with the right attitude to the programme. They have been great to maintain their food diaries and we can identify straight away what foods are causing them problems. The combination of the colonic hydrotherapy treatments, minding the diet and the exercise programme is really reaping rewards. They look great and no longer feel bloated or sluggish. Both have remarked how the programme is a new starting point for making a number of lifestyle changes. The results achieved are keeping them motivated and the fact they are sticking
to the plan very diligently will stand to them in the long run. Their own families have also changed their diets so it shows it is having a broader impact than just Amanda and Martin. Their enthusiasm makes it easier for everyone to work together in achieving great results.

WITH one week completed, our two Operation Transformation Limerick volunteers, Mandy Hogan and Martin Costello, are already making great progress. After consultations with Caroline Danaher, Marese Shields and the team in Ultimate health, they were given a special detox diet and an appointment to meet fitness instructor Brian Kennedy in the gym. After just a week, they’ve both lost weight and they’re feeling
great.
Here’s how they got on…

Mandy..

I arrived at Ultimate Health to meet Caroline, Marese, Brian and the photographer from the Limerick Chronicle. Wasn’t to nervous. We had our photos done first.The girls then

weight me in and explained all about the detox diet that i was going to start with. Brian the personal trainer made an appointment with me to meet with him for a workout on the Friday morning. I found the first day or two really hard on the detox programme as I am not usually a healthy eater but after that it was fine and I felt I had more energy and I wasn’t hungry at all. I drank plenty of water which is another thing I hadn’t done before. Before I started the programme, if I wanted a drink it was always coke. I have followed the detox exactly the way Caroline and Marese advised and I have so much energy and there’s only one week down.Todaywas my first weigh in and I couldn’t believe it. I was down 7lbs which I think is FANTASTIC. Now I’m even more determined to keep going. I also had my training session with Brian in the gym on Friday which I
think was great. I enjoyed the gym although it wasn’t easy. Brian was there constantly encouraging me.That encouragement is what I needed because if Brian hadn’t been there
I probably would have lasted 20 minutes on my own. One week after starting the detox

diet Caroline in Ultimate Health gave me a colonic irrigation treatment. I was very iffy going in for this as I didn’t know what to expect. I arrived at the clinic and have a chat with Caroline and Marese. I felt at ease before even entering the treatment room.The first thing i noticed were the scented candles throughout which were so relaxing. Then

Caroline explained the treatment to me from start to finish. Carolinethen told me to relax and lo and behold she had started and I hadn’t felt a thing. I don’t know what I was getting worked up about. I was so relaxed. We were chatting away as if nothing were going on. It was only my first treatment and my tummy was so much softer than before.

Martin..

Approximately one week ago I went to The Ultimate Health Clinic feeling overweight, bloated and low in energy. After taking my details they suggested a six weeks course of diet and gym training. Week one consisted of a detoxification diet and one hour in the gym with a personal trainer which I duly followed.
After the first week without undue exertion or starvation I have gained
energy, lost that bloated feeling and also lost five pounds in weight. I am looking forward to week two which consists of colonic hydrotherapy, a diet of 20 per cent acid foods,
80 per cent alkaline foods and one hour in the gym.
I’ll report back next week.

Sweet Poison

In October of 2001, my sister started getting very sick. She had stomach spasms and she was having a hard time getting around. Walking was a major chore. It took everything she had to get out of bed, she was in so much pain. By March 2002, she had undergone several tissue and muscle biopsies and was on 24 various prescription medications. The doctors could not determine what was wrong with her. She was in so much pain, and so sick, She just knew she was dying. She put her house, bank accounts, life insurance, etc., in her oldest daughter’s name, and made sure that her younger children were to be taken care of.

She also wanted her last hooray, so she planned a trip to Florida (basically in a wheelchair) for March 22^nd. On March 19^th I called her to ask how her most recent tests went, and she said they didn’t find anything on the test, but they believe she had MS. I recalled an article a friend of mine e-mailed to me and I asked my sister if she drank diet soda? She told me that she did. As a matter of fact, she was getting ready to crack one open that moment. I told her not to open it, and to stop drinking the diet soda! I e-mailed her, the article my friend, a lawyer, had sent to me.

My sister called me within 32 hours after our phone conversation and told me she had stopped drinking the diet soda and she could walk! The muscle spasms went away. She said she didn’t feel 100% but she sure felt a lot better. She told me she was going to her doctor with this article and would call me when she got home.

Well, she called me, and said her doctor was amazed! He is going to call all of his MS patients to find out if they consumed artificial sweeteners of any kind. In a nutshell, she was being poisoned by the ASPARTAME in the diet soda and literally dying a slow and miserable death.

When she got to Florida March 22^nd, all she had to take was one pill, and that was a pill for the ASPARTAME poisoning! She is well on her way to a complete recovery. And she is walking! No wheelchair! This article saved her life.

If it says ‘SUGAR FREE’ on the label; Do Not Even Think About It

I have spent several days lecturing at the World Environmental Conference on ‘ASPARTAME’ marketed as ‘NutraSweet’, ‘Equal’, and ‘Spoonful’.

In the keynote address by the EPA, it was announced that in the United States in 2001 there is an epidemic of Multiple Sclerosis and Systemic Lupus. It was difficult to determine exactly what toxin was causing this to be rampant.

I stood up and said that I was there to lecture on exactly that subject.

I will explain why ASPARTAME is so dangerous: When the temperature of this sweetener exceeds 86 degrees F, the wood alcohol in ASPARTAME converts to formaldehyde and then to formic acid, which in turn causes metabolic acidosis. Formic acid is the poison found in the sting of fire ants. The methanol toxicity mimics, among other conditions, multiple sclerosis and systemic lupus. Many people were being diagnosed in error. Although Multiple Sclerosis is not a death sentence, Methanol toxicity is!

Systemic Lupus has become almost as rampant as Multiple Sclerosis, especially with Diet Coke and Diet Pepsi drinkers. The victim usually does not know that the ASPARTAME is the culprit. He or She continues its use; irritating the lupus to such a degree that it may become a life-threatening condition. We have seen patients with systemic lupus become asymptotic, once taken off diet sodas.

In cases of those diagnosed with Multiple Sclerosis, most of the symptoms disappear. We’ve seen many cases where vision loss returned and hearing loss improved markedly.

This also applies to cases of Tinnitus and Fibromyalgia. During a lecture, I said, ‘If you are using ASPARTAME (NutraSweet, Equal, Spoonful, etc) and you suffer from Fibromyalgia symptoms, spasms, shooting pains, numbness in your legs, cramps, vertigo, dizziness, headaches, tinnitus, joint pain, unexplainable depression, anxiety attacks, slurred speech, blurred vision, or memory loss you probably have ASTARTAME poisoning. People were jumping up during the lecture saying, I have some of these symptoms. Is it reversible? Yes Yes Yes, Stop drinking diet sodas and be alert for ASPARTAME on food labels. Many products are fortified with it. This is a serious problem. Dr. Espart (one of my speakers) remarked that so many people seem to be symptomatic for MS and during his recent visit to a hospice, a nurse stated that six of her friends, who were heavy Diet Coke addicts had all been diagnosed with MS. This is beyond coincidence.

Diet soda is not a diet product, it is a chemically altered, multiple sodium (salt) and ASPARTAME containing product that actually makes you crave carbohydrates. It is far more likely to make you gain weight.

These products also contain formaldehyde, which stores in the fat cells, particularly in the hips and thighs. Formaldehyde is an absolute toxin and is used primarily to preserve “tissue specimens”. Many products we use everyday contain this chemical but we should not store it in our body.

Dr. H.J. Roberts stated in his lectures that once free of the “diet products” and with no significant increase in exercise, his patients lost an average of 19 pounds over a trial period.

ASPARTAME is especially dangerous for diabetics; we found that some physicians, who believed that they had a patient with retinopathy, in fact, had symptoms caused by ASPARTAME.
The ASPARTAME drives the blood sugar out of control, thus diabetics may suffer acute memory loss due to the fact that aspartic acid and phenylalanine are neurotoxic when taken without the other amino acids necessary for a good balance, treating diabetes is all about balance, especially with diabetics, the ASPARTAME passes the blood/brain barrier and it then deteriorates the neurons of the brain, causing various levels of brain damage, seizures, depression, manic depression, panic attacks, uncontrollable anger and rage.

Consumption of ASPARTAME causes these same symptoms in non-diabetics as well. Documentation and observation also reveal that thousands of children diagnosed with ADD and ADHD have had complete turnarounds in their behaviour when these chemicals have been removed from their diet. So called “behavior modification prescription drugs”(Ritalin and others) are no longer needed. Truth be told, they were never needed in the firstly place, most of these children were being “poisoned” on a daily basis with the very foods that were “better for them than sugar”.

It is also suspected that the ASPARTAME in thousands of pallets of diet coke and diet Pepsi consumed by men and women fighting in the Gulf-war, may be partially to blame for the well-known Gulf war Syndrome.

Dr. Roberts warns that it can cause birth defects, i.e. mental retardation, if taken at the time of conception and during early pregnancy. Children are especially at risk for neurological disorders and should never be given artificial sweeteners. There are many different case histories to relate of children suffering grand mal seizures and other neurological disturbances talking about a plague of neurological diseases directly caused by the use of this deadly poison.

Herein lies the problem; there are congressional hearings when ASPARTAME was included 100 products and strong objection was made concerning its use. Since this initial hearing, there have been two subsequent hearings, and still nothing has been done. The drug and chemical lobbies have very deep pockets.

Sadly, Monsanto’s patent on ASPARTAME has expired. There are now over 5,000 products on the market that contain this deadly chemical and there will be thousands more introduced. Everybody wants a piece of the ASPARTAME pie. I assure you that Monsanto, the creator of ASPARTAME, knows how deadly it is.

And isn’t it ironic that Monsanto funds, among others, the American Diabetes Association, the American Dietetic Association and the Conference of the American College of Physicians?

This has been recently exposed in the New York Times. These organizations cannot criticize any additives or convey their link to Monsanto because they take money from the food industry and are required to endorse their products.

Senator Howard Metzenbaum wrote and presented a bill that would require label warnings on products containing ASPARTAME, especially regarding pregnant women, children and infants. The bill would also institute independent studies on the known dangers and the problems existing in the general population regarding seizures, changes in brain chemistry, neurological changes and behavioural symptoms. The bill was killed.

It is known that the powerful drug a d chemical lobbies are responsible for this, letting loose the hounds of disease and death on an unsuspecting and uninformed public.

Well, you’re informed now! You have the right to know

Going to the gym? Well, don’t forget to bring your friends. Exercising with a friend or family improves weight loss claims a new study.

Professor Shiriki Kumanyika and his colleagues at the University of Pennsylvania School of Medicine, Philadelphia, conducted the two-year trial where it included 344 men and women.

The volunteers’ goal was to achieve and maintain a 5 per cent to 10 per cent weight loss. The volunteers were educated about healthy diet and physical activity, given pedometers and enrolled in exercise sessions, reports The Telegraph.

A total of 63 people enrolled in the program alone and 281 enrolled with a friend or family member.

The groups were split into three sections, those who trained alone, those who had a partner that received little coaching and those who were with a friend who also had a high level of coaching.

Their progress was then measured at intervals of six, 12, 18 and 24 months, according to the research, published in the latest issue of Archives of Internal Medicine journal.

After analyzes, researchers found that the participants with a partner in the high support group lost the most weight at all the measurement periods.

Kumanyika said: “We evaluated family and friend social support as a specific cultural adaptation strategy.

“Beneficial effects on weight loss were linked to actual rather than assigned partner participation and to partner success in losing weight.

“Further studies may elucidate ways to facilitate effective family or friend participation and to improve absolute weight losses.”

Weight and health are strongly related to each other. Disease risk goes up slowly as weight gain pushes you out of the healthy weight range and into the overweight range. Your risk of disease and death increase significantly if extra weight puts you in the obese range. One study reported that obesity in middle age reduces life expectancy by seven years.

The list of weight-related diseases continues to grow. Increased weight raises blood lipids (cholesterol and triglycerides) and blood pressure, which are heart disease risk factors. Weight gain impairs the body’s ability to handle glucose (blood sugar) and contributes to a prediabetic condition called insulin resistance. Other medical conditions that are associated with increased weight include certain cancers, osteoarthritis of the knees and other weight-bearing joints, gastrointestinal tract disturbances, interrupted sleep and sleep apnea, and reduced fertility. To date, obesity has been linked with more than thirty medical conditions.

As weight goes out of the healthy range, risk increases for
• Heart disease
• High blood pressure
• Stroke
• Diabetes
• Several forms of cancer
• Metabolic syndrome (Syndrome X)
• Gallbladder disease
• Gout

It is not just big gains that carry ill health effects—the consequences of gradual or modest weight gain add up quickly. Even 10 or 20 extra pounds increases the risk of death among adults, as shown in a large study published in the New England Journal of Medicine.A recently published study found that just a 5% increase in the BMI over time had a negative impact on simple body functions like walking. Research on women, weight gain, and cancer found that women who gained 21 to 30 pounds since age 18 and were not on hormone replacement therapy were 40% more likely to get breast cancer than women who had gained no more than 5 pounds. The risk increased as the women’s weight increased. Similarly, another study found an 8% increase in the risk of postmenopausal breast cancer for every 11 pounds gained.

A fertility programme based on 30 years of scientific research and practical experience has yielded the ultimate result for three Limerick couples. After many years of disappointment for these couples a wave of baby boom occurred among clients of the Ultimate Health Clinic. The Ennis Road clinic, who recently became an accredited Foresight Practitioner, were acknowledged as instrumental in contributing to addressing the fertility issues they were dealing with. The Foresight programme has a 78.4%  success rate with babies for previously infertile couples.

Managing therapist at Ultimate Health Clinic explained the origins of Foresight, the Association for the Promotion of Preconceptual Care. ‘In many ways today’s environment is not the most foetus friendly when you consider diet, amount of caffeine, alcohol we intake and the level of toxins through the most unsuspecting sources hampering fertility. The basis of the Foresight programme is the analysis of the various factors established as hindering conception. It is based on a rigorous and ongoing research programme and boasts a success rate of 78.4% in their analysis of couples in the UK who have followed the programme. And beauty of the Foresight success, according to Caroline Danaher, it’s all a natural process. In any walk of life fertility depends on optimum conditions and many years of research prove this beyond doubt. What is almost always certain is that a healthy mother and father will produce a healthy child.’

The process involves an initial private consultation followed by a programme of treatments and dietary advice along with key components opf the Foresight programme to adhere to. As Caroline concluded ‘the success rate for couples speaks for itself. From couples finding it difficult to conceive to those who have experienced miscarriages even after successfully having one baby, the Foresight programme is one of the most successful and all inclusive approaches to fertility treatments.

1. Exercise

A daily 30-minute workout can really help improve your digestive health. It’s not about preparing your body to run a marathon, it’s about taking simple steps every day to better health. Try walking instead of driving and when out and about use the stairs instead of the escalators.

2. Eat A Balanced Diet

Eating a poor diet, rushing or skipping your meals can all have a bad effect on your gut flora balance. Make a point to eat a healthy diet plan that includes fibre-rich foods, lots of fruit and veg - aim for the recommended 5 a day, wholegrain foods, pulses, lean meat, fish, eggs and diary products.

3. Limit Alcohol Intakes

You don’t need to be teetotal but consuming large quantites of alcohol can really irritate the lining of the stomach. Women should drink no more then 2-3 units a day and men 3-4 units.

4. Drink Plenty Of Fluids

Keeping hydrated is key for general health but also for digestive health. Aim to drink at least 1.5-2 litres of water a day.

5. Eat Prebiotic Foods

Prebiotic foods help ‘feed’ the good bacteria that are present in the intestines and are vital for both digestive health and in building immunity.

HEALTH

I feel lacklustre and under the weather  Yes/No

I often feel tired and lethargic  Yes/No

I dont have much energy  Yes/No

I often find it difficult to get motivated  Yes/No

I feel run down  Yes/No

I often get the ‘blues’  Yes/No

I seem to get one cold or infection after another  Yes/No

My last cold lingered for more than seven days  Yes/No

I am prone to skin problems, e.g acne,dryness, eczema  Yes/No

I’ve noticed my hair falling out more than usual  Yes/No

My hair is dull or very dry  Yes/No

My nails are very brittle or flaky  Yes/No

I get headache at least once a week  Yes/No

I often feel bloated  Yes/No

I often feel constipated  Yes/No

I often suffer from indigestion or heartburn  Yes/No

I often get diarrhoea or symptoms or irritable bowel syndrome (IBS)  Yes/No

I get recurrent thrush (candida)  Yes/No

I have cellulite  Yes/No

I suffer quite badly woth premenstrual syndrome (PMS) each month  Yes/No

Answer:

If you answered ‘Yes’ to ten or more statements in this section, you definitely need to improve your diet for the sake of your health. If you answered ‘Yes’ to between five and ten statements, now is the time to take stock of your health and brush up on your eating habits before your symptoms get any worse. Many health complaints, such as frequent colds, constipation, and lack of energy, are the result of a poor eating habits, coupled with an inactive or stressful lifestyle. By paying closer attention to what you eat, you will start to eliminate these health symptoms, feel more energetic and look more radiant.

DIET

I often eat when I’m not hungry  Yes/No

I often skip breakfast  Yes/No

I often snack instead of eating proper meals  Yes/No

I don’t eat five portions of fresh fruit and vegetables daily  Yes/No

I often crave certain foods  Yes/No

Sometimes I can’t stop eating  Yes/No

I eat the wrong foods when I’m bored, stressed or annoyed  Yes/No

If I see food, I have to eat it  Yes/No

I have a sweet tooth  Yes/No

I drink soft drinks or fizzy drinks every day  Yes/No

I eat sugary snacks (e.g. biscuits, chocolate, sweets, cakes) on most days  Yes/No

I eat salted snacks (e.g. crisps, tortillas) on most days  Yes/No

I drink alcohol on most days  Yes/No

I can’t get going without my morning fix of tea or coffee  Yes/No

I have takeaways at least once a week  Yes/No

I eat ready-meals or ready-made sauces at least twice a week  Yes/No

I eat fast or fried food at least once a week  Yes/No

I have dieted on and off for several years  Yes/No

I can’t seem to lose weight  Yes/No

I put weight on easily  Yes/No

Answer:

If you answered ‘Yes’ to ten or more statements in this section, you are almost certainly eating a poorly planned diet that isn’t providing your body with the nutrients it needs to function properly. If you answered ‘Yes’ to between five and ten statements, you diet is probably lacking in several importwnt nutrients and you could be overloading your body with too much saturated fat, refined sugar and salt. Carry on like this and your health will soon suffer. Eating erratically, skipping meals and snacking eventually tale a toll on your energy levels and your health. Too much of any nutrient - whether it’s sugar, fat, or alcohol - overburdens your digestive and elimation systems and increases the chances of fat storage. But dieting is not the answer. Instead you need to make simple but lasting changes to the way you eat, choose nutritious foods, and learn to eat in a way that suits your lifestyle.

Try our quiz to find out how much you know about the latest thinking on nutrition..

1. What are prebiotics?

• Live bacteria found in the gut
• Drugs that fight infection caused by bacteria
• Indegestible carbohydrates that stimulate friendly bacteria

2. How many portions of wholegrains should you aim to eat each day?

• 3
• 5
• 10

3. What is vitamin K important for?

• A healthy heart
• Healthy bones
• A healthy brain

4. How many mugs of coffee can you safely drink if you are pregnant?

• 1 mug a day
• None
• 2 mugs a day

5. Where is the best place to store potatoes?

• The Fridge
• A cool, dry place
• The worktop

6. Which are the best source of selenium?

• Walnuts
• Peanuts
• Brazil nuts

7. Which food contains the most protein?

• Cheddar cheese
• Cod
• Spaghetti

8. How many dairy products a day do you need to meet your body’s calcium needs?

• 5
• 2
• 3

9. What is soya milk good for?

• Hot flushes
• Colds
• Chilblains

10. Which of the following foods can help you tp maintain healthy cholesterol levels?

• Ice cream
• Biscuits
• Olive oil

Answers

1. Indigestible carbohydrates that stimulate friendly bacteria.

Prebiotics are natural starches of fibres that are found in food and are not destroyed, digested or absorbed in your stomach and small intestine. Prebiotics promote the growth of ‘good’ bacteria needed for gut health, healthy blood sugar levels and immunity and help reduce ‘bad’ bacteria that can cause diarrhoea, bloating and constipation.

They are found in onions, garlic, leeks, pulses, wheat, asparagus, apples, oats and berries. you can also get yogurts that contains them, or you can buy them in powder form to sprinkle over food.

2. 3

Wholegrains can help you to stay a healthy weight and protect against heart disease, stroke and type 2 diabetes. Experts recommend consuming 3 16g servings a day - about the amount you can hold in the palm of your hand. Sources include breakfast cereals and wholegrain breads.

3. Healthy bones

Vitamin K, a fat soluble vitamin, has long been known for its role in proper blood clotting, but the latest research shows it is also vital for healthy bones. Vitamin K produces an amino acid called Gla, which acts like glue to help keep calcium in bone. It is found in green leafy vegetables such as kale and spinach.

4. 2 mugs a day

Too much caffeine  in pregnancy is linked with low birthweight and a higher risk of miscarriage. The Food Standards Agency advises pregnant women to have no more than 200mg caffeine a day - equivalent to 2 mugs of instant coffee.

5. A cool, dry place

If you keep potatoes in the fridge, their starch content turns to sugar. The Potato Council advises storing them in a cool, dark, airy place, in a bag made of natural fibre. Avoid exposing them to sunlight as this can cause them to develop a poisonous chemical called solanine.

6. Brazil nuts

The trace element selenium is important for immune function, a healthy thyroid and reproduction. Low levels have been linked to greater risk of heart disease, cancer, poor immunity and infertility. Brazil nuts are the richest known dietary source. Around six a day should provide sufficient selenium.

7. Cheddar cheese

At 25.5g per 100g, cheddar cheese is the richest source of protein. Cod comes in at 17.4g per 100g and spaghetti at 12g per 100g. Protein is needed for the growth and repair of the tissues and organs and can also be used to supply energy. Men need 44g-55g of protein a day and women about 36g-45g.

8. 3

3 portions of dairy products a day will provide the calcium needed for healthy bones and teeth, nerve and muscle function, blood clotting, the release of hormones and enzymes and healthy blood pressure. A portion equals 200ml of any milk, 125g soft cheese, 40g hard cheese or 150g of yogurt.

9. Hot flushes

Soya milk is a rich source of phytoestrogens, plant chemicals that act like weak versions of the body’s natural oestrogen. In post-menopausal women soya milk (and other soya products) may help to quell hot flushes caused by lower levels of oestrogen at the menopause. A couple of glasses a day should do the trick. You can use it like ordinary milk.

10. Olive oil

Olive oil contains monounsaturated fats, which lower levels of ‘bad’ LDL cholesterol and raise levels of ‘good’ LDL cholesterol. Ice cream contains saturated fats that increase both LDL and HDL cholesterol, while biscuits contain ‘transfats’, which increase LDL cholesterol and lower HDL cholesterol.