The following line-up of speakers will guarantee an informative and enjoyable day out:
- Minister Simon Coveney
- Aidan Cotter, Bord Bia
- Pat Smith, IFA
- Neven Maguire, Chef and Country Living writer
- Margaret Jeffares, Good Food Ireland
- Caroline Casey, Social Entrepreneur
- Valerie Kingston, Glenilen, Women and Agriculture Award Winner
- Ann Moore, Women and Agriculture Award Winner
- Peter Ward, Taste Council
- Paula Mee, Nutritionist
- Declan McEvoy, IFAC Accountants
- Peter Young, Irish Farmers Journal
Interview with Paula Mee in Irish Country Living, October 8 2011
Ladies, it’s time to get selfish! Ahead of our Women & Agriculture conference, Paula Mee tells Ciara O’Kelly why we need to prioritise our eating habits.
Work, school runs, farming, cooking, cleaning...and if you’re lucky, an hour relaxing in the evening. There is no denying it ladies, our lives are jam packed.
Exercise and cooking fresh foods are all too easily replaced by ‘convenient’ dinners and quality time in front of the television. But it’s time to bump these two activities way up the list, not just for ourselves but for our families.
Enter nutritionist Paula Mee who has the enthusiasm and energy to inspire anyone to put their health first. This is just one of the reasons she’ll be speaking at our Women & Agriculture conference on October 25.
Get Selfish
“Ladies, we need to start putting ourselves first when it comes to our health and wellbeing. We’re so concerned about our family that we often forget to dedicate time for ourselves. I’m guilty of it myself! But remember, we are often the gatekeepers and role models for the health of the rest of the family. Mothers often come into me worried about their children’s weight but we have to take stock and realise that children often learn these habits at home. And we tie ourselves in knots, worrying about when himself has been to the GP last but you also need to ask, when was the last time you had a health check?”
Some Me Time
So let’s inject some ‘me’ time into your routine. “Three hours a week is all you need to make this healthier lifestyle happen...three hours. We all have a diary and calendar. Decide upon a time dedicated to you...and stick to it! So if your walk is from 8pm to 9pm on Tuesday night, don’t let anything stand in your way...including the weather. Get that waterproof gear out and face the rain. Alternatively, book into a local exercise class, that way you have no excuses at all.”
Not only will this help your waistline, it will also help your mood. “You need that time to switch off from your busy life. I can honestly say I would be depressed and cranky if I didn’t exercise.”
Ask for Support
Getting this time to yourself often requires support from the family, most specifically your partner. “We all like to think we’ve Superwoman powers, running this family of ours. We are terrible for asking for that dreaded word...help! However, we all need support. And this could be as simple as your partner doing the dishes on Tuesday night, or asking you to help him check the cattle, to increase your exercise. These little things make a difference so don’t be afraid to be vulnerable.”
Support Each Other
A little help to and from friends also goes a long way so don’t forget to support each other. “Everyone loves a little gossip but unfortunately, we have an amazing ability to comment on everyone else’s weight. This can be very damaging. I meet a lot of young girls, who define themselves as ‘I am my weight’. I have to convince them ‘You are more than my weight’ and I fear a lot of older women have this attitude too. Listen, you are more than your weight!”
And we also need to respect other people’s healthy eating plans. “We have this Irish mentality to be as welcoming and hospitable as possible when people come to our house. God forbid, we don’t fill everybody’s bellies with food and drink,” laughs Paula.
“However, if someone says no when we offer food, we have to respect their decision. If they don’t want a second helping of potatoes or a piece of cake, then please don’t force them. Really, you don’t want your daughter-in-law or friend dreading a visit to your house because it upsets their healthy eating regime. So instead of dishing out loaded plates, consider putting bowls of vegetables and potatoes on the table so everybody has control over what they eat.”
Success in Managing Your Weight
Prioritising your eating habits and exercise and asking for support are two of three secret formulas for getting it right. The last is confidence and knowledge on the best foods for you to eat. Paula will have plenty of information on the right foods for you at our Women & Ag conference. In the meantime, start small with the following ten changes.
Making Changes-Stage One
Thinking of kick starting your healthy eating plan? Start small and over a six week period, try to perfect the following few changes. Remember practise makes permanent!
1. Drink water, lots of it (about 2 litres a day) but watch your beverages. Remember there are calories in juice, smoothies and soft drinks. Enjoy your juice but have one rather than three when trying to get your fluid requirements. To liven things up, why not add some mint leaves, cucumber or frozen ice cubes of lemon and lime.
2. Detox your fridge and presses. Simple things like getting rid of unhelpful condiments helps. Replace your full fat mayo with salsa, relish and chutneys for sandwiches and eliminate processed foods. That doesn’t mean you can’t have quick and easy options -eggs, frozen vegetables, berries and frozen fish can all be prepared quickly.
3. Structure your diary and your exercise regime. Decide upon a day and time of the week that you are going to exercise and stick to it!
4. Eat slowly and taste your food. Not only does mean you’ll only eat what you need, you’ll also start to enjoy your food more. Opt for more fruit and vegetables as they have a more enjoyable texture than just gobbling down a McDonald’s.
5. Don’t worry if you get hungry while losing weight. Your body is adapting to less food so it’s perfectly natural to feel a little peckish. It’s often a good indication that something is happening. Don’t let yourself get too hungry though as this can result in poor food choices.
Stage Two
Once you’ve perfected these five changes over a six week period, start to incorporate the following...
6. We hear it again and again but breakfast really is the most important meal of the day. It boosts your energy and concentration levels, lowers cholesterol and helps prevent ‘picking’ throughout the day. The best options are a wholegrain breakfast such as muesli or fruit and a yoghurt. And it doesn’t matter if it’s a dashboard breakfast or a ‘desk-fast’, just make sure you have something to eat between 7am and 10am.
7. Up the exercise. After a few weeks, you need to up the intensity, frequency and duration of your exercise. So walk a bit faster - you shouldn’t be able to have a conversation easily. Save the chatting for the cup of tea afterwards (minus the biscuits!)
8. Love dairy. New research shows that low fat dairy helps prevent fat depositing around the middle. Low fat milk has as much calcium as full fat milk and good cheese options include brie, camembert, feta and mozzarella.
9. Bump up your protein but opt for lean versions such as chicken and turkey instead of pepperoni and salami. When buying your sausages, look for those with a high meat quality such as Jane Rudds or Truly Irish. Don’t forget veggie options such as lentil stews and bean soups and salads.
10. Increase your fibre. 80% of people are not getting enough of the recommended daily amount of 25gr of fibre. Breakfast is the best time of the day to get your fibre. And we’re not just talking about muesli. There are plenty of fibre rich fruits such as apples, pears and peaches. Make sure to eat the skins.