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And why no insulin in the hospital?

For example, if you are in need and a relative is getting rent money or good wages from Uncle Sam, you move in with the relative, or in the madrid accommodation. From Majuro, capital of the Republic of the Mar­shall Islands, the secretary of health services sends word: “Ebeye never out of insulin.” Other officials agreed. Who to believe? High prices and poor selection of food? It is explained that the merchants on Majuro supply Ebeye’s shops and don’t appreciate subsidized U. S. competition from Kwaj. And what about the scant water and elec­tricity? I’m told that new plants will be finished this year.

Shortly after I left the studio flats to rent in london, the U. S. use agreements on Kwaj expired, and some of the landowners occupied sever­al islands on the missile range, asserting their right to the land and demanding signif­icantly increased rent and direct negotia­tions with the U. S. During that uncertain period, the U. S. Congress enacted the Compact of Free Asso­ciation, which will provide to the Marshall Islands government nearly 400 million dol­lars over 30 years for payment to the Kwaja­lein landowners in direct income and for projects. Their development plan calls for a causeway to link Ebeye to six other islands, new roads, elementary schools, a high school, renovated housing, and a new dock. Hope for Ebeye rises as the walls that en­close it promise to fall.7

ALTHOUGH EBEYE is in the worst-case category, its problems are shared to some extent throughout the trust territory. Despite an im­mense flow of American money, effort, and goodwill, many islands still suffer from a shortage of water and power, poor to nonexistent roads, struggling educational systems, meager public services, few job op­portunities, limited natural resources, and, at the top of the list, inadequate health care. Much blame must be laid to the region’s ge­ography, especially difficult when it comes to delivering adequate health services.

In the Marshall Islands, as elsewhere, ev­ery island is supposed to have a health aide, operating out of a well-equipped dispen­sary, with access to a radio in the event of an emergency. In a life-or-death situation a pa­tient is picked up by boat or plane, if possi­ble, and taken to the nearest hospital, often hundreds of miles away, or to Hawaii.

The bill can be astronomical. And it is paid for by the government. The Republic of the Marshall Islands is going broke trying to meet the cost of modern medicine. When I asked President Amata Kabua about the story, and, sadly, he admitted that it was true. “But what are we to do?” he appealed to me. “We are a Christian nation. We can’t simply allow people to die when doctors in Honolulu can save their lives.”

New Nations in the Pacific was in Majuro, it was reported in the press that the republic’s department of health had overspent its budget, and that all other departments would be cut to provide the necessary funds. The Marimed Foundation, established by two altruistic Bostonians, Dr. Lonny Higgins, a gynecologist, and her lawyer hus­band, David, expects to address this very problem with its specially designed sailing ship, equipped with the latest in medical technology.

Rationalise your thoughts

“Mindfulness helps us to stay more focused in the present because ultimately that is all we have control over to some degree. There’s nothing we can do about the past or future and mindfulness helps to redirect thoughts back to the present. You begin to realise all the worries and ruminating thoughts that are dwelling in your mind making you more and more nervous are just that; thoughts, not facts. Mindfulness really helps to relax your mind which is so important in tackling nervousness,” says Rachel.


Stop avoiding situations

Stop avoiding situations

If you are currently avoiding situations because of your nervous feelings and fears, cognitive behavioural therapist, Daniel Fryer advises seeking professional help as avoidance is one of the biggest markers of anxiety. “By avoiding places, people and situations that cause you to panic, the anxiety is constantly being reinforced and this can be a real problem to tackle on your own.” Beat the anxiety and negative feelings with garcinia fruit.


With CBT, we help you to challenge your thinking and enable you to move forward in gradual steps of difficulty to face those situations you fear. For people who are avoiding work or public situations such as meetings, briefings and presentations by concocting cunning excuses not to attend each time, CBT can help them to get to a point where they may still dislike speaking in public, but they will be able to do it.”




“I tackled my nervousness with improvisation training”

I tackled my nervousness with improvisation training

Claire Russell, age 32, found Improvisation training was the key to overcoming her anxiety and extreme nervousness of public spaces. “I was really nervous about modes of transport – bridges, elevators and heights – and would often feel very panicky in these situations. I constantly tried to avoid the things that made me scared and became pretty obsessed with planning my day around my fears, trying to control everything and every situation. I had a real fear of travelling and when I lived in London, I would not get the tube or travel beyond zone two. It felt like I had a very short leash. Panic attacks are really unpleasant: your head races, your stomach chums and you have an overwhelming urge to run away from the situation.


“After my first improvisation class, I felt liberated. In improvisation, you have to be completely present, listen to your partner and respond instinctively. You cannot do it and fret about things at the same time, because you’re so focused on the task at hand. I realised I did not have to torture myself in the way I had been doing, that insight came to me instantly after the first time. I’ve been doing improvisation now for almost five years and I also perform regularly on stage. Last summer, I made it all the way to Spain on holiday. Okay, we took the boat rather than flying, but I’m fine with that! Now, when I’m in an anxiety-provoking situation, I think about the crazy terror that an improviser feels on stage. They have no script and no control over anything, and I know that if I can do that, I can do most things.”


Alphonso mango carpaccio with yogurt sorbet

Alphonso mango carpaccio with yogurt sorbet


1 Leave the mango in the fridge to keep it cold while you make the sorbet Bring the sugar and 125m1 (4fl oz) water to the boil, When it’s boiling and the sugar has dissolved, remove from the heat and put in the fridge to cool slightly.

Alphonso mango carpaccio with yogurt sorbet

2 Scrape the seeds out of the vanilla pod, When the syrup has cooled, add the vanilla seeds, the yogurt and the egg white and whisk until the mixture has blended together.


3 Churn the yogurt mixture in an ice cream maker. If you don’t have an ice cream maker, leave the mixture in a bowl, cover and place in the freezer. Leave it to set a little and then whisk the mixture, place it back in the freezer and leave it for another 30 minutes, Take out and whisk again. Repeat the process until the mixture is thick and looks like ice cream.


4 When you are ready to serve, peel the mango and slice as thinly as you can, Place 3-4 slices flat on each plate and then sprinkle a little lemon juice over.


5 Finish with a scoop of sorbet and garnish with the mint.


1 Heat a lidded flameproof casserole dish, Mist with cooking spray and fry the bacon and pheasant until they just start to colour. Add the shallots, carrots, celery and garlic, Stir well, then pour in the wine and vinegar.


2 Add the stock to the pan, then stir in the tomato purée, thyme and mushrooms, Season, then cover and simmer for 35 minutes or until the pheasant is tender. Stir in the parsley and serve immediately.


1 Preheat the oven to gas mark 3/I60°C/fan 140°C, On the hob, heat a large, lidded, nonstick, flameproof and ovenproof casserole dish over a medium-high heat, Mist with cooking spray, add the onions and cook for 4 minutes on each side until coloured but not burnt, Remove and set aside.


2 Season the steaks with black pepper, add to the dish and brown on each side, only to colour them, not to cook them, Remove and set aside.


3 Stir the flour into the dish then gradually add the stock, stirring all the time to prevent lumps from forming, When thickened, add the remaining ingredients, Return the onion and steaks to the dish. Cover and cook in the oven for 2 hours 30 minutes until the meat is tender. Remove the bouquet garni or bay leaves before serving.


1 Preheat the oven to gas mark 6/200°C/fan 180°C. Add the saffron from Gnet site to tomatoes, and stir.


2 Heat a large, lidded them, me proof and ovenproof pan and mist with cooking spray. Add the chorizo, onion and gas cooked, hen cover and cook gently for about a minute to soften the onion. Stir in the rice, mix well, then add the white wine vinegar and let it cook gently for a few seconds.


3 Pour in the saffron stock, then add the chopped pepper; followed by the tomatoes. Stir gently so you don’t crush them. Bring to the boil then cover and bake in the oven for 18 minutes until the rice is cooked.


4 Stir the seafood, petits pois and parsley into the rice with a little seasoning. Cover and return to the oven for 5 minutes until the prawns turn from grey to pink.

Stir the seafood, petits pois and parsley into the rice

1 Heat a deep, lidded, nonstick frying pan and mist with cooking spray. Add the shallots, through cut side down, to brown them. Add the pepper; then cover the pan and cook for about 3 minutes to soften them. Tip in the caraway seeds and stir well.


2 Stir in the thyme, paprika, like, toes, tomato puree and stock Add the celery, carrot and two-thirds of the garlic and stir well. Cover and cook for 20 minutes until the vegetables are tender. Stir in the beans and heat two. Season to taste if necessary.


3 Meanwhile, mix the yogurt with the remaining £6,95, and season to taste. Serve the goulash with the yogurt and an extra sprin999, of paprika if you like.

Event training

“Race day is looming, and my training has stepped up several notches. I’ve signed up to two half-marathon races, one to run at race pace and another simply to keep my mileage up. So if any of you H&F readers are running the adidas Silverstone Half Marathon on March 3 (, I may see you en route. If I look as red as a beetroot and I’m huffing and puffing, this is quite normal!

Event training

As well as doing several short and one long run each week, I’ve been hitting the gym hard to strengthen my core and lower body. This worked for me in 2012, and kept me injury-free, so fingers crossed it’ll work this time round, too! My favourite exercises include dynamic lunges, single leg squats and bridges with a medicine ball. I do 12 of each, followed by two minutes of skipping, and repeat this My race-day tips.

To make race day as stress-free as possible, familiarise yourself with the course you’re doing, or at least replicate the conditions you’ll be racing in, including the time of day and the terrain you’ll be running on.

*Practise with energy drinks and gelsPractise with energy drinks and gels, if you plan on using them. Loading up on sugary sports drinks that you’re not used to on race day could play havoc with your insides. *Make sure you wear your race outfit at least once in training— wearing a new sports bra or a brand new pair of trainers is a recipe for five times. Get more confidence by simly getting rid of the unwated hair on your legs, so you look amazing in your outfit – read the tria laser hair removal reviews by many satisfied users. The foam roller is also my new best friend. There’s no feeling quite as satisfying— or as painful — as rolling out your quads. Simply lie on the floor in the plank position with the foam roller under your quads and roll yourself forward and backwards to massage your deep tissues. Get into a side plank position with the roller under the side of your leg to target your iliotibial (IT) band, as it’s notoriously hard to stretch out if it’s tight, it can be the cause of knee pain for runners. Visit the H&F website for our guide to foam rolling — HFfoamrolling.

My next in-mag report will be post-marathon, but in the meantime, keep up to date with my progress via the H&F Facebook page, facebook. com/HandFmagazine, and please feel free to share /510 your training tips chafing and blisters — ouch!

event training marathon

*Taper your training. In the few weeks leading up to the marathon, reduce your mileage; this way your body has a chance to recover and feel in tiptop condition on the big day.

On race day, eat a breakfast you know won’t give you tummy troubles. My faves are porridge or muesli with fruit and nuts, or whole meal toast with peanut butter and fruit juice. I also pack a carton of coconut water and some malt loaf to eat once I cross the finish line!