Ingredients:
(Serves 2 person)

x2 Chicken Fillets or Thighs
Handful of Cherry Tomatoes
x2 Red Onions
x1 Red Pepper
x1 Yellow Pepper

For the Marinade:
3 Tablespoons of Freshly Squeezed Lime Juice
1 Tablespoon of Olive oil
1 Teaspoon of Black Pepper
Handful of Chopped Thyme and Rosemary
Method:

Prepare the marinade first by combining the ingredients as above and mixing well together. Place this marinade in a sealed plastic bag with the chicken fillets/thighs to marinate for at least 2 hours in the fridge. For better results leave chicken to marinade for longer.

Remove chicken in marinade from fridge. Preheat the oven at 200’c for 10 minutes.

While the oven is preheating, prepare vegetables by chopping the x2 bell peppers and lightly coating a cast iron skillet (as in image) or oven dish in olive oil.

Place chicken fillets/thighs, cherry tomatoes, red onions and bell peppers in the iron skillet or oven dish. Add more thyme, rosemary and black pepper over the vegetables and chicken.
Place into the hot oven for 35-40 minutes at 180’c or until the chicken is cooked thoroughly and all the vegetables are roasted with a slight oven char for extra flavour.Tip: to add a burst of flavour to this dish, add a tablespoon of Balsamic vinegar after removing from the oven.

Serving Suggestion: Freshly steamed new potatoes or a scrumptious oven baked potato served straight from its foil would make delicious sides to accompany this wonderfully flavoured summer dish.

Please follow ‘Biabites’ on Facebook for other food ideas especially in the ‘Fun food’ and ‘Recipes’ albums.Please follow @BiaBites on twitter.For nutrition talks/workshops at events or in schools/workplaces/community groups = please email: arthursniamh@gmail.com Niamh Arthurs BSc, Msc Registered Dietitian and Researcher

For many of us, sitting down with a good book is a pleasure. But what if you couldn’t understand all the words? What if you struggled to follow the book?Dyslexia affects 1 in 10 people and has a huge impact on their lives. Our daughter has Dyslexia and it has caused her so much difficulty in terms of reading, spelling and writing. Homework was so stressful that she often ended up in tears - and to be honest, I wasn’t far behind her. Gradually, we have learned how to help her manage her Dyslexia - to reduce her stress, do her homework and enjoy reading books for fun. With the help of a reader pen, she can understand and enjoy the David Walliams, Harry Potter and Diary of a wimpy kid books by herself. The D.E.A.R. (Drop Everything And Read) for Dyslexia campaign, is aiming to get everyone reading this summer, including anyone with Dyslexia. It’s all about finding ways to enjoy reading books. Whether that’s with a reader pen or reading books with your child. My daughter and I read the Wizard Of Oz together last year and it was such an enjoyable experience for us both. The DEAR campaign is about finding what works best, for you and your child. To get find out more check out dearfordyslexia.org ( NB: not accessible through this medium). We’ll be making a list of must reads for summer break. It’s so good to have an activity to look forward to that doesn’t involve ipads or phones!! For parenting support and chat about Dyslexia and other parenting issues, go to mams.ie (NB: not accessible through this medium).

By Dave Kavanagh

Something that I have recommended for many years to clients, is to set up an “ICE” file, (In Case of Emergency). Preferably in either a metal filing cabinet or any container that is fire resistant (some have even used a strong biscuit tin, but only after the biscuits are gone!). Then make sure at least one trusted friend or family member is aware of where it is kept in the home. This way, in the unexpected event of either a fatality, severe illness or even early onset dementia, it removes the confusion of trying to establish details like what bank accounts are there, what cover (if any) is in place, is there a will made? I often hear of situations where a surviving partner says “oh he/she always dealt with all of that, I haven’t got a clue.”So what kind of things should be kept in it?

Consider the kind of information that would be needed at such a time. Details of bank accounts, any loans due to be paid, details of any mortgage and any associated cover in place that could clear such a mortgage. Any life cover details (and any contact names/numbers in connection with them). Details of any regular payments that should be cancelled, such as gym membership, magazine subscriptions, etc. The benefit of having cover plans/ wills in pace is diluted somewhat if nobody knows that they exist or where the details are.

Dave Kavanagh QFA has been advising people financially for over 25 years. For quotes or information (with no cost or obligation) he can be contacted by emailing info@financialcompanion.ie or use the contact form on www.financialcompanion.ie or phone 087-6414570, or @Davekav_advice on Twitter and Instagram. Combined with his previous role of gym/nutrition adviser, he regularly gives talks and workshops at seminars and events for groups, companies and government departments on financial wellbeing, positivity and motivation. As heard on RTE 2FM and TV3.

By Ciaran Russell

Ever since the internet became a thing people have been conditioned to click and receive. Instant gratification is part of our lives more so now than ever. It can be very gratifying to be able to have what you want, whenever you want for most things in life. People now can accomplish a huge list of things on their phone, all without getting off the sofa.This is now affecting people’s health and fitness causing a massive problem when it comes to diets and losing weight. With instant gratification becoming more prevalent people can look to gain quick results or take some shortcuts to achieving what they believe might be success. These shortcuts might look like juice cleanses, meal replacement shakes or supplements claiming to boost fat loss in short periods of time. When it comes to diet and exercise, there are no instant results.In order to achieve any weight loss or fitness goals you have to have a plan, put in some hard work and effort over a long period of time. Sometimes you can be working for weeks and not see results but then decide to give up. You get discouraged and enter into a vicious cycle of try to lose weight, fail, try something more extreme and so on.Be careful when you see a product or service promising a result in a short period of time. If it’s too good to be true, it probably is. People who achieve results, and sustain them, recognise that there is no easy fix. There is no instant gratification. They trust in a plan, commit to it for a few months at least, and amazing things start happening. They look better with their shirt off. Their clothes are less tight. They feel better in their own skin. They start getting compliments.You don’t have to do crazy fad diets for a week to lose weight. You need to do the basics consistently. Train 3-4 times a week. Make sure the majority of your meals are properly portioned. Eat lots of fruit & vegetables. Eat enough protein. Get 7-9 hours of sleep each night. Drink plenty of water.Executing the basics consistently is the one thing that everyone who has lost weight, and kept it off, has done.

by Siobhán O’Neill White

Over lockdown many of us have gained a few extra lbs but hooray, summer is coming, restrictions are easing and it’s time to get back into shape - without spending a fortune on fancy food plans & gym memberships! We have been working on building a gym space at home, in what was a musty garage full of discarded paint tins and broken bikes! We started with 2 coats of heavy duty paint and then laid a floor which is specially designed for gyms. All we needed was 18 gym mats from black-swan.ie. No glue, no hard work just set them down, give them a soapy mopping and hey presto, floor was done! They are heavy and sturdy and do not curl at the edges.We’ve been picking up gym equipment from Fittrhome.ie. They have everything from dumbells to power racks and also offer a bespoke gym design service. I’m skipping & using small dumbells in the garage, while my have son is lifting bigger weights and saving up for a quarter rack. It’s given him great focus! Finally, for a boost of energy, we’ve been taking a daily supplement ‘Immune Phyx’ from award winning Irish company, Phytaphix.ie Everyone in our family is taking it - its an all rounder product, good for everyone! So that’s how we’re doing it folks slow and steady and spreading the cost. If you need any inspiration, hop on over to www.mams.ie for our blogs & tips on creating a workout space to suit your home & budget!”

Shortlisted for Golden Spider Award & Infant & Maternity Award. As seen on RTE and Virgin Media Ireland & Weekend AM As heard on Today FM’s Ian Dempsey & Dermot & Dave; RTE’s Ray D’Arcy Show, 98FM, LMFM Late Lunch, WLRFM & Shannonside FM

By Dave Kavanagh

In 2019 in Ireland, there was €455 million collected in Capital Acquisition Tax. This covers both inheritance tax and gift tax. It also includes estates that may have been taxed in previous generations. For example, if someone left an estate worth €2,000,000 to an only daughter, she would (in the current tax year) have a tax bill of almost €550,000. After she pays the bill and puts what’s left in the bank, any interest is taxed (DIRT). Guess what happens when she passes and leaves her estate behind? It’s taxed again! Spouses can leave any amount to each other tax free. After that, the three thresholds are, a) Children - €335,000, b) Other close relatives - €32,500 and c) All others (including cohabiting partners) - €16,250. Everything received above these is taxed at 33%.So, is there any way to avoid it? There are two main actions that can either reduce or eradicate such a tax bill. The first is to take the time to plan when making a will. Let’s say a value of €750,000 was being left to 2 adult children. (Not a big estate if you combine a house, savings and a life policy). This would create a tax bill of over €25,000. Instead, if €670,000 of it was left to the 2 children and the balance between a few grandchildren, there is no tax bill. The second thing that can be done is for the person leaving the estate to take out a Section 72 plan. This is a type of life policy that is allowed to pay any tax liability without adding to the value of the estate. It becomes particularly important for anybody that does not have children to plan things out, as even other relatives can only receive €32,500 before any balance is taxed. Make the time to plan.

For the”choo-choo” Choose More Vegetables Train

I used carrot batons for the train track, peppers as the carriages and cucumber as the train wheels held in by cocktail sticks (be careful of children with cocktail sticks).Fill the carriages with hummus, salsa, guacamole or other vegetables or fruit!

For the Sleeping Star Melon Cradle

Use star or other shaped cookie cutters to make shapes with fruit and/or vegetables. I used various types of melon, colourful peppers and pineapple in this image.

The sleeping baby inside is an orange with a soother and eyes drawn on using marker!

Please follow ‘Biabites’ on Facebook for other food ideas especially in the ‘Fun food’ and ‘Recipes’ albums.Please follow@BiaBites on twitter. For nutrition talks/workshops at events or in schools/workplaces/community groups=please email arthursniamh@gmail.com Niamh Arthurs BSc, Msc .Registered Dietitian and Researcher

May is officially the first month of the Summer season and hopefully we will have lots of nice sunny weather which ‘May’ entice us to eat more salads! This recipe is quick to throw together but has lots of variety with crunchy and juicy textures and flavours!! Really handy and can help avoid food waste too, especially if you have left over cooked chicken or salad ingredients that need to be used!!!

Ingredients:
(Serves 1 person)

1 chicken fillet
1 handful (approx. x10) grapes (green or red)
50g pumpkin seeds and sunflower seeds
6 cherry tomatoes
200g spinach and other leaves (Fresh Basil leaves add a beautiful flavour of Summer!)
60g Feta cheese

Feel free to add any other ingredients of your liking such as red onion, scallion, peppers, diced beetroot, shredded carrot, cucumber, slices of apple, Goat’s cheese, couscous, walnuts or pecans.
Tip: For more flavour, toast the seeds by heating them on a dry pan over a medium heat for 1-2minutes until they turn golden brown and produce a rich, toasty fragrance. DON’T take your eye off them though as they burn quite easily and toss them around on the pan to ensure even toasting!

Optional Balsamic Honey Dressing (alternatively use a dressing of your liking)
(Makes 4 servings. Store any leftover dressing in an air-tight container in the fridge and use within 3 weeks)

3 tablespoonsBalsamic vinega
1 tablespoon honey
2 teaspoons Dijon mustard
5 tablespoons olive oil
Pinch of black pepper.

To make the dressing, place all ingredients into a blender and blend until smooth (approx. 30 seconds). Alternatively whisk all the ingredients together in a bowl until they are well combined. (Although using a blender will result in a smoother consistency). Stir well before serving to ensure the ingredients are combined.
Method:

(1.)Grill the chicken fillet with spices or flavouring of your liking. I like Cajun spices or paprika.(2.) While keeping an eye on the grill, prepare the salad ingredients by washing and chopping/slicing. (3.) Place all of the salad ingredients into a large mixing bowl (spinach, sliced grapes, tomatoes, feta cheese and seeds). When cooked thoroughly, slice the grilled chicken and add into this mixing bowl. Then add a dressing of your choice and toss all the ingredients around in the mixing bowl. Ensure the dressing coats all of the ingredients evenly.(4.) Assemble the salad on your serving dish. Bain sult as (enjoy)!!

By Ciaran Russell

Non Exercise Activity Thermogenesis, or NEAT, refers to unplanned physical activity which is the largest component of caloric expenditure that you can readily change. People are more sedentary than ever before and this contributes to an increase in chronic illness, all because we are spending more time staying still. Many people working office, or now home office, jobs will likely be sitting down for the majority of their work day, which is followed by sitting down to watch the next must see TV series for the evening.Over time this compounds into a population of people that don’t move their body as much as the can or should and can then lead to further health concerns later in life.Thankfully there’s some steps we can take to increase our levels of physical activity which not only benefits you when you want to lose some excess body fat but it will also positively contribute to better health. For example; things like walking to school with your kids or cycling to the shop instead of getting in your car. When you’re back in the office or shopping centres, opt to take the stairs over the lift. Even park your car as far away in the carpark as possible. These small actions will become habits over time and will have a really big impact on your levels of activity.For the office workers, set regular alarms to trigger you to take a movement break, leave your bottle of water or your phone on the other side of the room so you have to get up to get them. Better still get yourself a standing desk if possible. The aim is to move as much as possible throughout your day. Some might find it helpful to set a daily step target. By setting a number of steps to be achieved every day you are giving yourself some more motivation to get moving. By putting more emphasis on your NEAT and increasing your levels of physical activity you are building better habits for the future more active you. Having a more active day will have a positive impact on your physical and mental health, your energy and your weight loss.

By Siobhán O’Neill White

So many of us have lost loved ones over the past year and grieving has been made even more difficult with lockdown and restrictions. In January we lost my beloved Nanny Tess. She was a fabulous woman and we were so sad to lose her. It was extremely difficult that only 10 people attend her funeral. Then, in March, we suddenly and unexpectedly lost my husband’s Mother. She was a very active woman and as she was only in her 70’s, the shock of her passing has been very traumatic to process. Our children are devastated. They have had days where they cried in school or couldn’t get to sleep because they were so upset. Again, the funeral was very restricted and caused us alot of pain and sadness. Not being able to have her siblings and son-in-law in for the service felt cruel and wrong. As so many of us are navigating bereavement, we asked parenting coach, Allen O’Donoghue, from Help Me to Parent, for some advice on dealing with bereavement as a family. He says:1) to take care of yourself and look at what is going on for you as a parent;2) try not to hide your own grief from your children, seeing you be upset or know that you are upset, may give them “permission” to grieve themselves;3) try not to force them to talk or worry if they don’t show emotion, sometimes they need to just try and process things for themselves;4) just listen to them, if they come to you upset, let them experience their emotions and reassure them that it is absolutely okay to feel how they feel;5) if you have a child who generally doesn’t want to show emotion, let them know that it is okay to cry and be upset, but that they don’t have to do it in front of anyone;6) you could get a notebook to let them write how they were feeling if they need to;7) get professional support if they really need it.For more advice, contact Allen at: r 086-805840 for support.