Last week’s Women in Agriculture Health Survey threw up lots of positives but also some issues to work on. The ladies surveyed were very good at getting checkups done, not smoking and steering clear of takeaways. They were also fairly good on the exercise front and on eating the right amount of fruit and veg each day. However, there was room for improvement on the fish-eating and snack-resisting front and many women indicated that they were not happy with their weight.
Losing weight and getting fitter were the top two goals in the “changes I’d like to make to be healthier” section.
“Recognition that there is a problem is the first step to doing something about it, so that’s good to see,” said Janis Morrisey, dietitian with the Irish Heart Foundation, who provided feedback.
So, what’s the key to losing weight – and keeping it off?
The Irish Heart Foundation has some sound advice.
Are you always on a diet?
Losing weight is about being practical, committed and engaged. Most people put on weight gradually over many years. Losing weight is best achieved gradually over time, eg 1lb to 2lbs a week, they say.
Forget about dieting. Instead, follow a weight loss plan for life. Make small, gradual changes to improve what you eat, avoiding foods high in fat, sugar and salt, and get more active.
“A healthy eating plan is about the six Fs – fats, fresh food, fruit and vegetables, fibre, fish and fun,” says dietitian Sinead Shanley.
“In Ireland, we eat too much total fat and, specifically, high amounts of saturated fats which increase cholesterol and the risk of heart attack and stroke. We need to replace these with unsaturated fat.”
Are you apple or pear shaped?
“When we talk about weight, it’s not just about figure on scales, it’s about circumference as well.
“Where your body stores extra fat is a problem. If your body stores it around the waist, you are an apple shape and this is linked with a higher risk of heart disease. Having more fat around your hips is less harmful to your health.”
Don't skip breakfast
Research has shown that those who skip breakfast tend to be a heavier weight than those who don’t. You’re setting yourself up for a fall if you do.
“When you starve the body of food, a trigger goes off that affects rational thinking about your next meal. That often leads to snacking on foods high in sugar and fat. By eating a breakfast rich in fibre, you stay full for longer, do not need to snack and you manage your weight better.”
Ageing and weight gain - Be mindful
“It’s true that we all experience a drop in metabolic rate as we age,” says Paula Mee in her straight-talking book Your Middle Years.
“The number of calories we need decreases as we get older. We don’t want to hear that but we must, otherwise weight gain is inevitable. This decline in calories is due to decreasing muscles mass (which burns a lot of calories) and increasing fat mass (which burns comparatively fewer calories).
“We have to commit to an exercise and fitness programme, then, if we are to minimise weight gain. Our bodies are designed to move, so sitting all day can be a disaster for our bodies and brains.
“Becoming more active is certain to benefit your mood and limbs and is the best way to avoid a sizeable decrease in your metabolic rate. If you want to retain your shape and waistline, you’ve simply got to be clever about your meal plans and if you don’t like exercise then it’s time to learn to like it!”
Tape measure essential
Are you inching towards bad health? Measuring your waistline is important in knowing whether you need to lose weight or not, says NI’s Public Health Agency.
“Having a waistline of 32 inches or more can put a woman at greater risk of developing heart disease, some cancers and type two diabetes (37 inches for a man).
“Many people don’t measure their waistline correctly as they’re unsure where their waistline is,” says Dr Tracy Owen of the PHA.
“The bellybutton is a good point to measure from. Use a standard tape measure, stand up straight and breathe out naturally, find your waist – halfway between the bottom of your ribs and the top of your hips.”
Don't let stress make you overeat
“Stress is part of life and hard to completely eliminate from your life,” says Janis Morrissey of the IHF.
“It can work in your favour by motivating you to get important things done, but when it becomes chronic or continued it can become a source of tension in your life, causing mental, emotional or physical health problems such as lack of sleep, mood swings, loss of appetite, neck or back pain. Stress can also lead to unhealthy behaviours such as overeating, opting for fatty foods, drinking alcohol or smoking. Take time out to be physically active when you’re stressed – it will help relieve it, even if you don’t initially feel like doing it.”
Tips for lowering stress levels
Take a deep breath and exhale slowly.Learn to say no to some things.Don’t take on too much at once.Prioritise what needs to happen first.Delegate tasks to others.Rely on your support network – tell someone when you’re feeling overwhelmed and don’t handle it all by yourself.Don't forget the calories you drink!
“We should also talk about the calories we drink as well as eat,” she says.
“We can end up drinking a lot of calories through sugary drinks, juice or alcohol. These can add a lot of calories into your diet without you really realising it as they don’t fill you up and don’t send the signal to your tummy that you’re full.”
Food for thought
Do old rural habits breed weight gain?
How have farming families gotten into the habit of having bigger portions?
Is it old programming of the “I’ll look mean if I don’t put plenty on the table” variety or a psychological carryover from the days when large portions were needed because of the heavy physical work done on farms every day? Have we simply not learned to cut our fuel (food) intake to match our energy output?
Tips to reduce your portion sizes
Eating an extra 100 calories a day can lead to weight gain of 10lb in a year, so beware! Here are some of Safefood’s tips:
Eat slowly.Use a smaller plate.Instead of eating from a large packet, serve a single portion into a bowl.Avoid second helpings.Freeze or chill leftovers right away to avoid temptation.Avoid eating when watching TV – it’s easy to overeat when you’re distracted.Order a half portion or have a starter as your main meal or split a dessert if you’re out.Don’t buy the foods you tend to overeat.Make a list so you only buy what’s needed.Buy snack sizes of treat foods and only have one.Use your fist to tell you how much to eat
Thinking of portions of food in terms of your fist and hand size can help keep intake under control.
Have one closed fist-sized portion of: carrots, apple, cereal.Two fists of: Salad.Outstretched hand size of: Slice of whole wheat bread.Palm of hand size of: Meat, eg chicken breast, rice, noodles, oatmeal.Thumb-sized portion of: Peanut butter.The ideal plate
When it comes to how much of what kinds of food should be on your plate, think 25%, 25% and 50%.
An ideal plate of food should contain one-quarter meat, fish, poultry or, alternatively, one-quarter cereals, bread, potato, rice or pasta and one-half fruit and vegetables.
Tips for getting more exercise
1. Don’t use the TV remote control – get up and change stations.2. Wash the car by hand – saving you money and burning calories.3. Park your car further from the shops.4. Take the stairs rather than the lift when out.5. Tackle housework – sweep, scrub and vacuum.6. Do some stretching during TV breaks.7. Walk upstairs or to the next room rather than speaking through walls.8. Meet friends and family for a walk rather than phone chats or emails.The pay off
1. Exercise strengthens your heart, improves circulation and protects you from heart disease and stroke.2. It burns calories and helps you manage weight.3. It strengthens bones and muscles and helps prevent osteoporosis and falls.4. It improves body functions and helps prevent some types of cancers and diabetes.5. It triggers “happy hormones” and reduces stress.Information
A healthy portion plate is available on Amazon and from healthportionplate.com
Useful websites
www.irishheart.ie
www.indi.ie
www.safefood.eu
www.weigh2live.ie
www.paulamee.com
Last week’s Women in Agriculture Health Survey threw up lots of positives but also some issues to work on. The ladies surveyed were very good at getting checkups done, not smoking and steering clear of takeaways. They were also fairly good on the exercise front and on eating the right amount of fruit and veg each day. However, there was room for improvement on the fish-eating and snack-resisting front and many women indicated that they were not happy with their weight.
Losing weight and getting fitter were the top two goals in the “changes I’d like to make to be healthier” section.
“Recognition that there is a problem is the first step to doing something about it, so that’s good to see,” said Janis Morrisey, dietitian with the Irish Heart Foundation, who provided feedback.
So, what’s the key to losing weight – and keeping it off?
The Irish Heart Foundation has some sound advice.
Are you always on a diet?
Losing weight is about being practical, committed and engaged. Most people put on weight gradually over many years. Losing weight is best achieved gradually over time, eg 1lb to 2lbs a week, they say.
Forget about dieting. Instead, follow a weight loss plan for life. Make small, gradual changes to improve what you eat, avoiding foods high in fat, sugar and salt, and get more active.
“A healthy eating plan is about the six Fs – fats, fresh food, fruit and vegetables, fibre, fish and fun,” says dietitian Sinead Shanley.
“In Ireland, we eat too much total fat and, specifically, high amounts of saturated fats which increase cholesterol and the risk of heart attack and stroke. We need to replace these with unsaturated fat.”
Are you apple or pear shaped?
“When we talk about weight, it’s not just about figure on scales, it’s about circumference as well.
“Where your body stores extra fat is a problem. If your body stores it around the waist, you are an apple shape and this is linked with a higher risk of heart disease. Having more fat around your hips is less harmful to your health.”
Don't skip breakfast
Research has shown that those who skip breakfast tend to be a heavier weight than those who don’t. You’re setting yourself up for a fall if you do.
“When you starve the body of food, a trigger goes off that affects rational thinking about your next meal. That often leads to snacking on foods high in sugar and fat. By eating a breakfast rich in fibre, you stay full for longer, do not need to snack and you manage your weight better.”
Ageing and weight gain - Be mindful
“It’s true that we all experience a drop in metabolic rate as we age,” says Paula Mee in her straight-talking book Your Middle Years.
“The number of calories we need decreases as we get older. We don’t want to hear that but we must, otherwise weight gain is inevitable. This decline in calories is due to decreasing muscles mass (which burns a lot of calories) and increasing fat mass (which burns comparatively fewer calories).
“We have to commit to an exercise and fitness programme, then, if we are to minimise weight gain. Our bodies are designed to move, so sitting all day can be a disaster for our bodies and brains.
“Becoming more active is certain to benefit your mood and limbs and is the best way to avoid a sizeable decrease in your metabolic rate. If you want to retain your shape and waistline, you’ve simply got to be clever about your meal plans and if you don’t like exercise then it’s time to learn to like it!”
Tape measure essential
Are you inching towards bad health? Measuring your waistline is important in knowing whether you need to lose weight or not, says NI’s Public Health Agency.
“Having a waistline of 32 inches or more can put a woman at greater risk of developing heart disease, some cancers and type two diabetes (37 inches for a man).
“Many people don’t measure their waistline correctly as they’re unsure where their waistline is,” says Dr Tracy Owen of the PHA.
“The bellybutton is a good point to measure from. Use a standard tape measure, stand up straight and breathe out naturally, find your waist – halfway between the bottom of your ribs and the top of your hips.”
Don't let stress make you overeat
“Stress is part of life and hard to completely eliminate from your life,” says Janis Morrissey of the IHF.
“It can work in your favour by motivating you to get important things done, but when it becomes chronic or continued it can become a source of tension in your life, causing mental, emotional or physical health problems such as lack of sleep, mood swings, loss of appetite, neck or back pain. Stress can also lead to unhealthy behaviours such as overeating, opting for fatty foods, drinking alcohol or smoking. Take time out to be physically active when you’re stressed – it will help relieve it, even if you don’t initially feel like doing it.”
Tips for lowering stress levels
Take a deep breath and exhale slowly.Learn to say no to some things.Don’t take on too much at once.Prioritise what needs to happen first.Delegate tasks to others.Rely on your support network – tell someone when you’re feeling overwhelmed and don’t handle it all by yourself.Don't forget the calories you drink!
“We should also talk about the calories we drink as well as eat,” she says.
“We can end up drinking a lot of calories through sugary drinks, juice or alcohol. These can add a lot of calories into your diet without you really realising it as they don’t fill you up and don’t send the signal to your tummy that you’re full.”
Food for thought
Do old rural habits breed weight gain?
How have farming families gotten into the habit of having bigger portions?
Is it old programming of the “I’ll look mean if I don’t put plenty on the table” variety or a psychological carryover from the days when large portions were needed because of the heavy physical work done on farms every day? Have we simply not learned to cut our fuel (food) intake to match our energy output?
Tips to reduce your portion sizes
Eating an extra 100 calories a day can lead to weight gain of 10lb in a year, so beware! Here are some of Safefood’s tips:
Eat slowly.Use a smaller plate.Instead of eating from a large packet, serve a single portion into a bowl.Avoid second helpings.Freeze or chill leftovers right away to avoid temptation.Avoid eating when watching TV – it’s easy to overeat when you’re distracted.Order a half portion or have a starter as your main meal or split a dessert if you’re out.Don’t buy the foods you tend to overeat.Make a list so you only buy what’s needed.Buy snack sizes of treat foods and only have one.Use your fist to tell you how much to eat
Thinking of portions of food in terms of your fist and hand size can help keep intake under control.
Have one closed fist-sized portion of: carrots, apple, cereal.Two fists of: Salad.Outstretched hand size of: Slice of whole wheat bread.Palm of hand size of: Meat, eg chicken breast, rice, noodles, oatmeal.Thumb-sized portion of: Peanut butter.The ideal plate
When it comes to how much of what kinds of food should be on your plate, think 25%, 25% and 50%.
An ideal plate of food should contain one-quarter meat, fish, poultry or, alternatively, one-quarter cereals, bread, potato, rice or pasta and one-half fruit and vegetables.
Tips for getting more exercise
1. Don’t use the TV remote control – get up and change stations.2. Wash the car by hand – saving you money and burning calories.3. Park your car further from the shops.4. Take the stairs rather than the lift when out.5. Tackle housework – sweep, scrub and vacuum.6. Do some stretching during TV breaks.7. Walk upstairs or to the next room rather than speaking through walls.8. Meet friends and family for a walk rather than phone chats or emails.The pay off
1. Exercise strengthens your heart, improves circulation and protects you from heart disease and stroke.2. It burns calories and helps you manage weight.3. It strengthens bones and muscles and helps prevent osteoporosis and falls.4. It improves body functions and helps prevent some types of cancers and diabetes.5. It triggers “happy hormones” and reduces stress.Information
A healthy portion plate is available on Amazon and from healthportionplate.com
Useful websites
www.irishheart.ie
www.indi.ie
www.safefood.eu
www.weigh2live.ie
www.paulamee.com
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