Do you know how much sugar is too much?

Do you know how much sugar is too much?

Do you know how much sugar is enough for your daily diet? According to the guidelines given by Diabetes Ireland on sugar consumption by children and adults, no more than 10 percent of a person’s energy intake (calories) should come from free sugar. An individual requires 1,500 – 2,000 calories per day which is equal to 10-14 teaspoons of sugar.

How much sugar does an average adult need?
According to the American Heart Association, six teaspoons of sugar for women and nine teaspoons for men is enough. However, we easily cross these limits of sugar consumption to around 11 teaspoons and are unaware. Many processed food like cakes, cookies or donuts contain high level of sugar as well as calories.

Is sugar addictive?
Sugar creates the same impact on the brain’s Mesolimbic Dopamine System as drugs such as nicotine, cocaine and amphetamines. Sugar causes changes in people’s brain similar those associated with drug addiction.

How can I cut sugar from my diet?
Avoid added sugar to optimise your health. Replace your sugar cravings with fruits rather than processed food. Beware of the amount of calories you are consuming daily. Processed food is loaded with sugar, so read the content level on processed food packs before you purchase.

Understanding natural sugar and added sugar.
Natural sugar is different from added sugar, it can be easily found in fruits and vegetables they are healthier and more preferable for your daily diet than added sugar. However, added sugar comes from regular table sugar or high fructose corn syrup usually used in processed food.

Photo by Jennie Brown on Unsplash


How to care for your animals

How to care for your animals

Your pet will be much more affected by hot summers than you. According to Irish Society for Prevention of Cruelty to Animals and American Society for Prevention of Cruelty to Animals, the heat tolerance level of animals is less than human thus hot weather can pose a threat to pets. There are some precautions recommended by various Societies for Prevention of Cruelty to Animals across the world.

Dogs and Cats
Cats as well as dogs need plenty of water throughout the day to beat the heat. It is important to make sure their water bowl is filled all the time. Unlike dogs, cats are conscious about their neatness and necessity. They select cool places, so ensure you provide them with cozy and cool shelters. Even if your dog loves traveling in the car, don’t leave your dog inside, even with the windows open. Temperature inside the car is comparatively more than outside and the humidity inside the car turns into a sauna.

Always take you dog for a walk either in the morning or in the evening, make sure it’s cool outside. Don’t forget to keep an eye for insects. Make sure your cats or dogs are not providing shelter to fleas and ticks. Feel free to trim their hair.

Rabbits and other small furriers
Rabbits are very sensitive to heat. Make sure they are living in a cool place and have access to water and food. The same applies to hamsters, guinea pigs and ferrets. Make sure they are away from toxic chemicals.

Horses, ponies and foals are huge, they may not be able to reach to the bottom of a shallowly filled trough. Check the buckets and troughs regularly, provide them with ample amount of clean water. Ride your horse early in the morning or late in the evening, when the temperature is cool. After riding, loosen girths or belly bands, allow your horse to relax and provide it water. Allow them to take rest in a shaded place.

Birds and fishes
Do not leave bird cages or fish tanks on windowsills, move them into the shade. Regularly change the water in fish tanks, to avoid the growth of algae. Fish ponds should be kept clean from rubbish. Clean the cages of birds on regular basis to avoid infection, provide them with food and clean the spoiled leftover.

Know the symptoms of overheating.
The symptoms of overheating in pets include excessive panting, difficulty breathing, increased heart and respiration rate, drooling, infection, etc. In case they develop symptoms like seizures, vomiting or diarrhoea, go to the vet immediately.


12th Annual Aware Christmas Run

12th Annual Aware Christmas Run

Phoenix Park: Saturday 9th December 2017


Over 2,000 runners to take part in 5K and 10K runs

Conor Walsh has set himself a challenge to pull 399 pounds around the 5K route – one pound to represent each person who died by suicide in 2016. Participants can opt to lighten Conor’s load and carry one pound of weight by emailing him directly at *based on provisional figures released by the HSE

Dublin, Ireland. Wednesday 8th November, 2017: With one month to go, Aware is urging people to register today for the 12th annual Aware Christmas Run which will take place in the Phoenix Park, Dublin on Saturday, 9th December 2017.  The Christmas Run is Aware’s flagship fundraising event, seeing over 2,000 people take part and raising more than €60,000 for the organisation’s nationwide support, education and information services.

Online registration is now available at for both 5K and 10K options at a cost of €25 per person. The race is run under AAI rules and chip timing applies. Festive attire is encouraged and all are welcome from walkers to runners!

Gerry O’Brien, Head of Fundraising at Aware said: “The Aware Christmas Run offers the perfect excuse to get friends, family and colleagues together to do something fun, festive and healthy, while helping ensure that Aware continues to make a real difference in the lives of others throughout the year. As a result of this and other fundraising efforts, Aware is able to provide support services for individuals and families impacted by depression or bipolar disorder, as well as offering free mental health education programmes for adults and senior cycle students.”

O’Brien continued: “We really look forward to the Christmas Run each year – the atmosphere on the day is fantastic. It’s a great opportunity to get into the Christmas spirit and do something ‘feel-good’ for yourself in the midst of all the Christmas preparations.”


The Aware Christmas Run is proudly sponsored by Cadbury. Speaking about Cadbury’s involvement, Tricia Burke, Senior Brand Manager with Cadbury Ireland, said: “The Aware Christmas Run is one of the many great Aware initiatives that Cadbury supports every year – and we are delighted to be involved again this year. It raises much needed funding for their invaluable services and highlights the importance of staying active to aid positive mental health. It also gives those who have been affected by mental health issues an opportunity to come together and share their experiences. We always encourage the Cadbury team to sign up and get involved, and I am delighted to say that the numbers will be as great as ever this year.”

The Aware Christmas Run is kindly supported by official media partners The Irish Independent and Dublin’s 98FM.

Celebrating 30 years of the MS Readathon: Over 10,000 Irish children set to take part

Celebrating 30 years of the MS Readathon: Over 10,000 Irish children set to take part

What? The MS Readathon takes place annually, with more than 10,000 young readers in schools around the country taking part last year, reading 87,000 books in total and raising funds for people with Multiple Sclerosis in their community.

Who? MS Ireland is the national organisation providing information, vital services and support to the MS community. Multiple Sclerosis, meaning ‘many scars’, is the most common neurological disease of young adults in Ireland. MS affects the motor, sensory and cognitive functioning of the body and is usually diagnosed between 20 and 40 years of age. There is currently no known cause or cure for the condition.

When and Where? The Readathon takes place from October 13th to November 13th 2017. Please visit to find out more. You can register as a school, class or individual.

Why? Funds raised by young readers around the country directly support vital services, for example the MS Ireland Information Line, enabling one-to-one support for those newly diagnosed, physiotherapy and exercise classes to help people with MS remain independent, and respite care. More than two-thirds of the 9,000 people living with MS in Ireland access these resources.

How? Young readers can get their reading lists ready by checking the 2017 lists on featuring great books for kids from the new to the classics. To get involved with the 30th MS Readathon 2017, visit the websiteFor more information on MS and MS Ireland, visit


At the launch this year, Felicity Dahl marked the milestone for the sponsored reading initiative, along with official proud sponsors, Heinz. Felicity’s late husband, Roald Dahl launched the first ever MS Readathon in 1988, beginning three decades of adventures in reading.” Over the past 30 years, MS Readathon has encouraged children all across Ireland to make friends with books and the reading habit whilst raising funds for a highly worthwhile cause.”

Cecelia Ahern, author, also praised the initiative: “MS Readathon has been so influential in encouraging children to read over the past thirty years. Reading is so important because it broadens our imaginations, and imagination is so important because it give us the opportunity to envision new possibilities, charges our creativity, and enhances our life. ”


It’s European Week of Sport, let’s get active!

It’s European Week of Sport, let’s get active!

No matter what your age, fitness level or background, European Week of Sport wants you to get moving. The main message this week is to #BeActive in your everyday life, taking simple steps to achieve this. This year there are 27,000 participants taking part in 250 events across Ireland. Will you be one of them?

One organisation in Ireland who always encourage young people’s activity and integration in sport is Sport Against Racism Ireland (SARI). SARI have been promoting social inclusion, cultural integration and peace building through sport since 1997.

On Saturday 23rd September, they had their 21st annual Soccerfest in the Phoenix Park, which brings ethnic minority communities together with indigenous Irish through soccer. It encourages everyone to have fun, while also raising awareness of the issues ethnic minorities can face. At this event, the European Week of Sport was launched.

While European Week of Sport is about fitness and health, according to SARI “Sport also has the potential
to build bridges and reinforce citizenship throughout Europe. There are now significant numbers of people from new communities living in every county in Ireland. People with ethnic minority backgrounds are most at risk of unemployment, marginalisation, poverty and discrimination”.

So why do they hold events like Soccerfest? “The European Union recently called for increased support and integration of people from ethnic minority backgrounds. While some progress has been made to address the needs and concerns of ethnic minorities in Ireland, integration is a long term process that requires continued efforts at local and national levels”. For more information on their events and how to get involved, visit

There are many events happening in Ireland this week, including Family SportFest, which takes place on Sunday 1st October in Sport Ireland National Indoor Arena. Check it out here for more info. For a full list of Irish events, take a look on the European Week of Sport website.

So get out there and get involved. And if you feel like taking greater action, why not take the #BeActive challenge? All you have to do is take a photo or video of yourself moving; you can run, jump, or even skip, it’s up to you! Then post them to social media. The most creative entry can win prizes including a GoPro and tickets to the European Championships 2018. Get the full details here and get snapping!

Thanks to EnviGreen you can now eat your shopping bag

Thanks to EnviGreen you can now eat your shopping bag

Every minute, two million plastic bags are used, that’s one trillion a year! Most of these will end up in landfills, but some will end up being consumed by wildlife in both oceans and on land, often with fatal results. Meet the solution, EnviGreen bags. Made from 12 ingredients, including potato, corn, natural starch, vegetable oil, and banana, they are India’s first 100% biodegradable and edible bags, so they can be thrown away without harming the planet or animals. Get started on your Irish compostable bag journey by visiting and write to your local restaurants and cafes asking them to start using biodegradable products like those from down2earth.

Photo Credit: EnviGreen via