The Goodlife - Dairy Goodness

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teamDairy

Dining al fresco

KEARNEY KICK-OFF

National Dairy Week 2014

Naturally a good choice.

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Please note that every effort has been made to ensure the accuracy of information in this publication. However, IFP Media and the NDC can accept no responsibility for the accuracy of articles or statements appearing in this magazine and any views or opinions expressed are not necessarily those of the company. Readers should talk to their GP or qualified dietitian when dealing with specific health or nutritional queries. IFP Media, 31 Deansgrange Road, Blackrock, Co Dublin, Ireland. Tel: 353 1 289 3305 Fax: 353 1 289 6406. www.ifpmedia.com

NATIONAL DAIRY WEEK Celebrating the Natural Goodness of Dairy 12th to 18th May, 2014

4 CRÈME DE LA CRÈME Meet the Fitzgerald family, winners of the 2013 NDC & Kerrygold Quality Milk Awards

6 KEARNEYS SIGN FOR THE NDC TEAM Kearney brothers sign as ambassadors for the NDC

8 MILLY AND THE MOO CREW Meet Milly the Cow, the face of the Moo Crew

10 GOLDEN OPPORTUNITY The dairy industry can play a key role in driving the success of the Irish economy

11 DAIRY – AS PART OF A BALANCED DIET Dairy can easily be enjoyed as part of a balanced diet and healthy lifestyle

12 USING THE FOOD PYRAMID GUIDE Learn about healthy eating and portion sizes

14 PLAY ON Healthy eating and sport – key players for success

16 EASY AL FRESCO Kevin Dundon’s recipes

*Some of these events may not be open to the public and/or require pre-registration.

18 WINNING COMBINATION SuperValu and the NDC support local

20 BONE NUTRITION Knowledge is key

22 DAIRY & DIET Simple advice is best

National Dairy Week 2014

Naturally a good choice.

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Find us on Facebook _ NDCIreland and SuperValuIreland

Follow us on Twitter _ @NDC_ie and @SuperValuIRL _ #dairyweek

JOIN THE CONVERSATION:

Date Event Contact Partner

Monday, 12th May Dairy Education - Launch of From Farm to Fridge workshops for primary schools

www.agriaware.ie

Tuesday, 13th May DairyFest www.macra.ie

Tuesday, 13th May Symposium for dietitians focusing on Dairy Protein and Healthy Aging www.indi.ie

Wednesday, 14th May NDC Annual Conference 2014 www.ndc.ie

Thursday, 15th May NDC Milk It Advertising Awards Final www.milkitawards.ie

Friday, 16th MayFarm Walk on the dairy farm of Edward and Olivia Fitzgerald – winners of 2013 NDC & Kerrygold Quality Milk Awards

www.teagasc.ie

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Tobernea, Effin, Kilmallock, Co. Limerick is home to Edward Fitzgerald, his wife Olivia and his parents, Michael and Catherine, who live in the original farmhouse. Initially the land was leased by Edward’s great-great-grandfather, Edmund Fitzgerald, who first started farming in 1875.“My great-grandfather James continued the lease until 1903 when he purchased the land for £1,550. My grandfather, James then took over, and my father, Michael took it over when he was about 14 years old,” says Edward.

A helping handEdward took over the running of the farm in 2008 at the age of 34. He had always had an interest in taking over the farm but he was encouraged by his parents to continue his education before he began working on it full-time. He completed his Diploma in Mechanical Engineering and finished his Green Cert while working at an engineering workshop. Although Edward now runs the farm full-time, his father remains an important part of the overall operation, and Edward says that having someone with his father’s knowledge of the land is a valuable asset.

“He knows the farm inside out and he’s very supportive,” says Edward.It also means that there is the option for either farmer to step in and cover the farm.This allows Edward to take a holiday or travel, especially in winter when he can indulge in his favourite sport, skiing.

Managing expansionThe farm herd currently consists of 75 Holstein cows and is milked in a herringbone Dairymaster milking parlour. The parlour was originally introduced in the 1980s but was expanded in the 1990s to cater for more cows.“We’re milking 75 cows here. They’re normally out on grass from February to the end of November, and, during high-grass growth times, we’re on a 23-day grass rotation.“All the milk from this farm goes to Kerry Agribusiness, where it’s mainly used for cheese or butter and powder.”The farm consists of 170 acres, with 110 acres for grazing. Edward rents 40 acres of the farm and owns the rest of the land.While next year will be important for the dairy sector with the abolition of quotas, Edward isn’t planning to rush

de la crèmeCrèmeTHE FITZGERALD FAMILY ARE FIFTH-GENERATION DAIRY FARMERS FROM CO. LIMERICK. IN 2013, AFTER OVER 125 YEARS OF FARMING, THE FAMILY WERE AWARDED THE TOP PRIZE IN THE NDC & KERRYGOLD QUALITY MILK AWARDS

Pictured at the national awards ceremony for the 2013 NDC & Kerrygold Quality Milk Awards were: (L-R) GAA star Bernard Brogan; Michael Fitzgerald; Tom Hayes, Minister of State at the Department of Agriculture, Food and the Marine; Edward and Olivia Fitzgerald, Tobernea, Effin, Kilmallock, Co. Limerick, the overall winners of the NDC & Kerrygold Quality Milk Awards, 2013; and Catherine Fitzgerald and Paul O’Flynn, Kerry Agribusiness.

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any expansion of the herd. The infrastructure and buildings are in place to slowly increase the size of the Holstein herd.“Any expansion on this farm will be done in the context of maintaining the herd that we can manage comfortably, while sustaining the quality of the cow and the quality of the milk.”

An important yearWhile 2008 was a significant year for the farm and Edward’s career, it was also the year he got married and built a home on the farm. His wife, Olivia comes from a farming family background in Kileenadeema, a parish outside Loughrea, Co. Galway, and she works four days a week in Charleville for a programme which brings overseas students to Ireland to learn English. On her days off, she also lends a hand on the farm.Their new home is now located on the farm, about 100m from Edward’s parents. Initially, the newlyweds had difficulty in getting planning permission and the suggestion was made that they should live in the town, which is about 7km away. This was unfeasible for a farming lifestyle however, and eventually Edward and Olivia were able to build their own home. Edward and Michael had an active involvement with the build, laying a lot of the concrete work themselves and overseeing the completion of the house.

Rewarding timesThe National Dairy Council & Kerrygold Quality Milk Awards set out to identify the top dairy farmer in the Republic of Ireland. The national competition invites dairy co-operatives to nominate their top dairy farmers for the award.The overall prize is for top quality milk but the competition also encompasses the wider elements of dairy farming such as animal welfare, sustainability and care for the environment. The award going to the Fitzgeralds is an acknowledgement of their commitment to producing high-quality milk, a commitment that the family has fulfilled for five generations.“It was a great opportunity for us to get into the competition in the first place, and in the end it was fantastic to have all of the hard work recognised when we won,” says Edward.

Top dairy farmers – Edward and Olivia Fitzgerald from Tobernea, Effin, Kilmallock, Co. Limerick were the 2013 winners of the NDC & Kerrygold Quality Milk Awards. They are pictured at the national awards ceremony in the RDS, Dublin with Edward’s parents, Michael and Catherine.

Edward Fitzgerald pictured on his farm with his mother, Catherine and father, Michael.

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Earlier this year, Six Nations-winning

brothers, Rob and Dave Kearney,

were named as National Dairy Council

(NDC) ambassadors for 2014, which marks

the 50th anniversary of the NDC.

KEARNEY BROTHERS

SIGN FOR THE NDC TEAM

Professional Irish rugby icons Rob and Dave Kearney will line out as ambassadors to the National Dairy Council in this, the 50th anniversary year of the NDC. Commenting on the brothers’ role as NDC ambassadors Dave Kearney says: “The main aim is to promote the goodness of Irish dairy as part of a balanced diet and a healthy lifestyle.” TrainingThe brothers have a fairly jam-packed training schedule. “We typically train five days a week, with a mix of strength and conditioning, speed, rugby and recovery,” Dave explains. As well as their rugby careers, both Rob and Dave are completing their studies while they compete. Rob finished his degree in Pure Economics and is currently working on a Masters, while Dave is finishing Business Management.With an intense training and study schedule, diet plays an important role for the duo. “The way sport is nowadays, especially sport in Ireland, the best teams are only separated by small percentages. Your diet and nutritional science is where you can get the edge on the opposition, so you can’t underestimate the importance of it at all,” says Rob.He says a good, balanced diet is important for everyone, whether they are athletes or not. In particular, Rob highlights the importance of dairy nutrition for teenagers. A national survey of Irish teenagers reported that 42% of teenage girls and 23% of

teenage boys (aged 13-17 years) had insufficient calcium intakes. Respective figures for children (aged five to 12 years) were 37% and 28%.Dave adds that the pair have to be strict about the choices they make when it comes to fuelling their bodies. “The types of food that the NDC promotes – milk, yogurt, cheese and these types of things – are an important part of our diet.”He continues: “There is a growing interest in sports nutrition, in professional and amateur sport, and in the concept that how you fuel your body can affect your performance in training and in matches – whether you are playing a local school match – or as a professional sports person. It embodies the principles we apply in our everyday life on and off the field.” Family tradition As well as having a strong family tradition for rugby, the Kearney brothers grew up on a fourth-generation farm on the Cooley Peninsula in Co. Louth, and they say it is important to them to support Irish farming and food production. Rob says: “Ireland is really lucky that we have such strong, wholesome products.”He continues: “We are very lucky to have a really strong reputation, not just for milk and dairy, but for beef too, and wheat and barley. And, I think, if you can endorse them in any way possible that’s a really good thing. And it’s our country too. Irish people are very proud to be Irish and we are very proud of what

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we produce as a nation and farming is something that is really important and close to a lot of Irish people. I suppose, because we come from a farming background it highlights that a little bit more and can allow us to get that positive message across a little bit stronger.” Following their Six Nations’ win, the brothers recently filmed an advert for the NDC on their family farm and this will be launched on the national airwaves during National Dairy Week. In their new positions as NDC ambassadors, Rob and Dave will be on hand to help the NDC promote dairy as part of a healthy, balanced diet and active lifestyle. They will also highlight the importance of developing good nutrition and dietary habits from a young age.

For updates on the Kearney brothers’ work with the NDC, follow #DairyScrum on Facebook and Twitter.

CAREER PATHThe rugby icons come from a strong rugby background, their older brother, Richard, and dad, Dave Snr, both played a lot of rugby and were involved in a local rugby club. Both Rob and Dave list their family among their sporting influences. Rob and Dave both attended Clongowes boarding school in Kildare, which is steeped in rugby tradition. Rob says it was at school that he really began playing rugby on a daily basis.

Rob KearneyRob played for Leinster at both Schoolboy and U-19 level before going on to represent them as a senior in 2005. He was part of Leinster’s Heineken Cup-winning team in 2009 and in 2012, the day after Leinster won their second straight Heineken Cup, he was announced as the ERC Player of the Year for 2012. He began his international career at Schoolboy level, and played U-19 and A level before he was called up to the senior squad for the 2008 Six Nations Championship. He was a member of the victorious Ireland team that won the 2009 Six Nations Championship, Triple Crown and Grand Slam and, most recently, was part of the Irish team that won the 2014 Six Nations.

Dave KearneyDave, like his elder sibling, played with the Leinster and Ireland A teams. He joined the Leinster senior team in 2009 and made his debut on the senior Irish rugby team during the 2012 Six Nations campaign. He was also part of the winning squad during the 2014 Six Nations.

Milly and the Moo Crew!

MILLY THE COW takes a break from the

field, puts her hooves up and answers

some questions in this one-off interview!

How many times a day are cows milked?

I am milked twice a day – once in the morning and again in the evening.

How much milk can a cow produce in a day?

Believe it or not, I can produce up to 28 litres of milk each day!

What do cows eat?

We love to eat lovely lush grass! I spend a lot of time grazing

in the green fields of Ireland.

Do cows have good eyesight?

You bet we do! Cows have almost total 360-degree

panoramic vision, so I can see all around me!

Can cows smell?

Cows have a great sense of smell. We can smell something

up to six miles away!

Tell us some interesting facts about cows.

No two cows have exactly the same pattern of black and

white spots. We are all different, just like a human’s fingerprint!

Are cows friendly?

I have lots of friends, both cows and humans. My good friend

Darren O’Neill (the Olympic boxer) and I recently did a

workout session together in the park. Visit my website to watch

the videos…. phew! I’m exhausted just thinking about it.

Don’t forget to check out my blog for recipes and fun ideas at

www.moocrew.ie Xoxo

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Win Great Prizes with the Moo Crew

Milly the Cow wants to encourage all of you boys and girls out

there to get involved in the Moo Crew programme!

Visit our amazing, interactive website where you will go on a journey of

discovery and learn:

• Where dairy products come from.

• Why the Food Pyramid is so important.

• Why being active is so much fun!

• How to enter a great competition for 3rd-6th class pupils to be in

with a chance to win fantastic school sports equipment and a tour to

Causey Farm!

All you have to do is visit www.moocrew.ie to find out more about

how your school can get involved in the Moo Crew! But don’t delay, the

closing date for entries is 21 May, 2014!

To celebrate National Dairy Week, Milly

is also running a colouring competition

for boys and girls of all ages in primary

schools. Two lucky winners will receive a

Dublin Zoo Annual pass for their family!

To take part, follow these four easy

steps:

1. Go to www.moocrew.ie and print out

the Milly Colouring page.

2. Have lots of fun colouring!

3. Complete and post the entry form to

be in with a chance of winning!

4. Closing date is Monday, 19 May, 2014.

Full competition terms & conditions available at

www.moocrew.ie/colouringcomp

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DAIRY PRESENTS GOLDEN OPPORTUNITY FOR IRELAND

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Simon Coveney, Minister for Agriculture, Food and the Marine gave the opening address at the NDC Annual Conference Irish Dairy: Fit for Purpose during National Dairy Week 2013. Photo: Patrick Bolger

This year marks the 50th anniversary of the National Dairy Council, which has as its core objective the support of dairy produce consumption in the Republic of Ireland. Despite the fact that production has been restricted by milk quota policies in recent years, the Irish dairy sector, from the farm gate through to the dairy processor, has performed exceptionally well, providing valuable jobs and benefiting both our economy and the country at large.The milk quota policy, which expires in April 2015, creates an opportunity for our dairy sector to make a further, significant contribution to our economic recovery and growth.

Dairy drives local jobs growthIn pre-quota days, dairy farming was a pre-eminent enterprise at the heart of Ireland’s economy. Given the end of milk quota restrictions in 2015, Food Harvest 2020 predicts a 50% increase in milk production by 2020, indicating the sector can have an even more pivotal economic role in the future than it has held in the past.Economists estimate that role could be worth €1.3 billion per year to our economy with the potential to create 15,000 jobs, if the dairy sector reaches its potential and continues to act adroitly, making the most productive use of our rich natural resources in a sustainable manner.This sector has already demonstrated its capacity to adapt to changing times and

evolving consumer needs by optimising research breakthroughs and creative innovations. Good examples include the extensive range of nutrient-rich, lower-fat dairy foods available and the development of fortified products, such as milk with the addition of vitamin D to support the absorption of calcium.Emerging research is revealing a number of potential roles for milk and milk-based products in sports nutrition, particularly in relation to re-hydration and muscle recovery. Researchers are also exploring additional potential in foods such as whey and infant formula. The NDC continues to play its part in helping to unlock dairy’s potential. Its current three-year strategy, Irish Dairy: Sustainable & Nutritious by Nature, aims to promote the image, quality, taste and evidence-based nutritional attributes of Irish dairy to a wide variety of audiences. It promotes the full spectrum of dairy produce including the milk, yogurt and cheese food group, as well as butter and cream.

The consumer’s choiceFamilies and consumers have become increasingly conscious of food quality and origin, while also demonstrating a heightened awareness of provenance as well as a strong, recession-led inclination to support local jobs. The NDC consistently remind consumers that, in choosing milk and cream with the NDC guarantee on the pack,

they can be assured that their purchases have been farmed and processed in the Republic of Ireland and are providing tangible support for local jobs in communities across the country.However, for consumers, purchasing dairy is not only an act of solidarity supporting local employment. Crucially, it is a uniquely high-value addition to the shopping basket. Consumers have always appreciated the many ways that dairy can be used in a wide range of cooked and baked dishes, across many meal and snacking occasions. That proven versatility has traditionally held a strong appeal for consumers, which has only been heightened as they become increasingly aware of other key attributes such as dairy’s combination of affordability and nutrient richness.Milk and milk products provide a, generally, low-cost package of nutrients, including:

• dietary calcium; • high-quality protein; and• several important vitamins such as vitamin

B2 and vitamin B12.

Ultimately, the nutritional values, sustainability and high quality standards of Irish dairy products provide the foundation upon which the trust and confidence of consumers is based. Nurturing and building on that domestic trust and reputation is vital in establishing a secure platform for sustainable export-led growth that will allow the benefits of Irish dairy products to reach a wider global community of consumers.

Nutrient needs vary depending on factors such as gender, age, body size and activity levels. For example, the dietary needs of a 40-year-old, 6ft man who works behind a desk will differ to that of a 16-year-old, 5ft woman, who plays sports regularly. However, the Department of Health’s Food Pyramid provides general healthy eating guidance for adults and children over the age of five and we can use this information to help maintain a balanced diet (see the Food Pyramid on the next two pages for further details).

Making sense of it allIt really couldn’t get any easier! The Food Pyramid categorises food into six groups based on the main nutrients they provide. Guidelines are provided on the number of servings to be eaten daily from each food group and portion sizes are explained through practical examples – the palm of your hand (width and depth), for example, is the recommended size of your daily meat, poultry or fish intake. A variety of foods from each of the bottom four shelves of the Food Pyramid should be chosen every day to get a good range of vitamins and minerals.

The ‘milk, yogurt and cheese’ food groupThe Food Pyramid recommends three servings from the ‘milk, yogurt and cheese’ food group each day. For those between nine to 18 years of age, five servings per day are recommended. One serving from this food group, for example, could be 200ml of milk, 125ml of yogurt, 50g of soft cheese, or 25g of hard cheese. Reduced-fat and low-fat varieties are encouraged.

For parentsCow’s milk should not be introduced as a drink until your child is 12 months, after which whole milk is suitable. Small amounts of whole milk can be used from the age of six months in the preparation of food. Low-fat milk is not suitable for children under two years and skimmed milk is not suitable for children under five years.

Dairy goodnessThe ‘milk, yogurt and cheese’ food group provides a source of many important nutrients.These nutrients, listed above, all play important roles in our bodies. For example: calcium,

protein and phosphorus are needed for the normal growth and development of bone in children, and contribute to the maintenance of bones and teeth. Protein helps the growth and maintenance of muscle mass, and iodine plays a role in normal cognitive function. Vitamin B12 contributes to the normal function of the immune system, while riboflavin plays a role in the reduction of tiredness and fatigue.

Delicious, nutritious and versatileIt is easy to include dairy as part of your diet, as Independent Dietitian, Paula Mee, explains: “With such a wide range of dairy products in the shops, including many lower-fat options, dairy can easily be included as part of a balanced diet and a healthy lifestyle. In the current climate, more and more families are appreciating natural products like milk, yogurt and cheese for their nutritional values, as well as their versatility for meals, snacks and in baking.”

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Dairy – as part of a balanced dietHealthy eating is about more than just getting your greens! To have a healthy diet, your body needs to get the right amount of nutrients from the main food groups to ensure good health.

Pictured at a recent Health and Wellbeing Evening, organised by the National Dairy Council and Dawn Milk (L-R): TV Broadcaster Kathryn Thomas; Fionnbar Walsh and Elma Walsh from the Donal Walsh Foundation; Chef Mark Doe, Just Cooking, Killarney; Independent Dietitian Paula Mee; Joe O’Connor, Fitness & Performance Expert; and Caroline O’Donovan, Nutritionist with the National Dairy Council.

Food Source of…Milk (whole, semi-skimmed or skimmed)Per 100ml

Riboflavin (vitamin B2), vitamin B12, calcium, iodine, phosphorus, potassium and protein.

Yogurt (plain, low-fat)Per 100g

Riboflavin (vitamin B2), calcium, iodine, phosphorus and protein.

Cheddar cheese Per 25g – matchbox size portion

Vitamin B12, calcium, phosphorus and protein.

The fat content of milk is a lot lower than some people may think! Irish whole milk typically contains just 3.5% fat; semi-skimmed milk contains no more than 1.8% fat; and skimmed milk has no more than 0.5% fat.

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Using the Food Pyramid GuideHealthy eating is about getting the correct amount of nutrients – proteins, fats, carbohydrates, vitamins and minerals you need for good health. Foods that contain the same type of nutrients are grouped together on each of the shelves of the Food Pyramid. This gives you a choice of different foods from which to choose a healthy diet.

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At different stages in your life you can have different nutrient requirements, depending on your age, whether you are male or female and how active you are. While the general number of servings for adults and children over five years of age is given for each shelf of the Food Pyramid, where there are different requirements, the recommended number of servings is highlighted in ‘Your Guide to Healthy Eating Using the Food Pyramid’ (see www.health.gov.ie).

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PlayONHealthy eating and sport – key players for success!

Emma McCruddenAs a Performance Dietitian, Emma McCrudden, in her previous work with the Leinster rugby team, and, currently, in her role at the Canadian Sport Institute, applies the science of nutrition to performance enhancement in sport. She works with a number of Canada’s national teams across a range of sports including swimming, soccer, BMX and selected winter sports. Emma comments: “There are a huge number of different cultures living here where I am based in Vancouver. Because of this, I find athletes’ palates are very varied compared to those I worked with before coming here – pho, kiefer and quinoa are staples in their diets! Good quality dairy produce is quite expensive in Vancouver in comparison to Ireland. Unfortunately, getting athletes to include dairy products regularly in their diet here can be financially challenging.” (L-R) Dr Catherine Logan, Nutrition Manager, the National Dairy Council; Ruth Wood-Martin, IRFU Performance

Nutritionist; and Emma McCrudden, Performance Dietitian pictured at a sports nutrition workshop for sports coaches organised previously as part of the Milk It For All It’s Worth Campaign.

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Taking part in sport is an ideal way to keep active and, with so many sports to choose from, there’s bound to be one that’s right for you! Eating a healthy, balanced diet can help ensure you have what it takes to make the most of your potential. Here we explain easy ways you can get more active and Performance Dietitian, Emma McCrudden, shares nutrition insights from the elite sporting field that can also help the everyday exerciser. Did you know?The National Guidelines on Physical Activity recommend that adults take part in at least 30 minutes of moderate-intensity exercise a day, five days a week (or 150 minutes a week). Children and young people (aged two to 18 years) are encouraged to be active for at least 60 minutes every day (at a moderate to vigorous level), and should include exercises that can help flexibility, muscle and bone strength three times per week.

Take your pickModerate intensity activities are ones that make your heart beat a little faster, you feel warmer and your breath is a little heavier, but you should still be able to comfortably carry out a conversation.

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Examples include brisk walking (a mile in 15-20 minutes), medium-paced swimming and general gardening activities. Vigorous intensity activities make your breathing heavy and it is difficult to carry out a conversation. Heart rate and sweat rates are also faster. Examples include: basketball, football, running and certain dance styles. Whatever way you chose to get active, pick an activity you enjoy as you will be more likely to stick with it. Remember, whatever your chosen activity, you don’t have to be fanatical about it to take part - have fun and enjoy meeting new people with a common interest.

Cooking up a fitness planEating a balanced diet is an important complement to an active lifestyle. Even the most casual sports/fitness enthusiast can learn from the diet and training programmes of professional athletes. Emma McCrudden, who works with athletes at the highest sporting level, says: “The best athletes I have worked with, in terms of their nutrition, plan their shopping and cooking into their weekly schedule, so they are never without a healthy meal or snack”. The ‘milk, yogurt and cheese’ food group forms part of healthy eating guidelines, and Emma notes: “Dairy is a very important part of many athletes’ diets, with a number of nutrients naturally offered by dairy products; for example, milk provides a source of vitamin B12, calcium and high-quality protein. I always add dairy-containing foods to athletes’ meal plans.” Discipline when it comes to training is also something sports enthusiasts can

learn from the elites. Emma tells us: “They train hard! Their training sessions are scheduled and I think that is something every individual, no matter what their fitness level, should do. Committing to allocating time is important. Activity is such an effective way to improve your health”.

Steady as you goIf you are currently are inactive, start off slowly and gradually increase the duration, frequency and intensity of your activity. The good news is that shorter bouts of activity of at least 10 minutes can count towards the guidelines. If you have any concerns, speak to your GP before taking part in exercise.For further information on nutrition, visit: www.ndc.ieFor more information on finding the right sport/activity for you and for the full activity guidelines, log on to:

MOVE IT!There are many ways to incorporate exercise into your lifestyle. Here are some tips to get started.

• Choose an activity that you enjoy as you will be more likely to stick to it.• Walk or cycle to work - or at least park a bit further away from the office door!• Include the whole family on a walk, cycle or swim.• Swap your ‘screen-time’ (TV, computer, tablet, phone) with a brisk walk.• Pack your gear bag the night before or have your walking shoes at the door so that

you’re prepared – no excuses!

MILK IT!Athletes and anyone involved in sport can include dairy as part of their balanced diet and active lifestyle, according to Emma.

“It’s easy! At breakfast, you could have milk in a smoothie, or yogurt with muesli, or a small portion of cheese on an omelette. Yogurt with fruit makes a great snack during the day. A glass of milk/low-fat flavoured milk and yogurt drinks are also popular with athletes and can be easily incorporated into the diet.”

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www.getirelandactive.ie

EMMA’S TOP NUTRITION TIPAlthough professional athletes operate at a different level of intensity, the rest of us can still learn some important lessons from their approach, Emma explains.

Cook, cook and cook!“When I worked with the Leinster rugby team, part of the academy players’ development plan was a series of cookery lessons at a cookery school in Dublin. It’s so important that we are aware of how to cook basic nutritious foods. This skill gives you good control over your meals, health and your waistline!

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Chicken and Chorizo Tear and Share PizzaDesigned to tear and share, a perfect pizza to share with family and friends. If under time constraints use a shop bought pizza base. Serves 4

IngredientsPizza Dough300g/10oz Strong Bakers Flour1 tsp SuperValu Salt1 Sachet of Easy Blend Dried Yeast 175ml/6floz Water, lukewarm60ml/2floz SuperValu Olive Oil

Toppings100g/3½oz SuperValu Fresh Chicken Fillet, poached and thinly sliced½ small SuperValu Chorizo, thinly sliced (approx 8 slices)4 tbsp SuperValu Tomato Sauce (Passata, or Pasta Sauce)½ SuperValu Red Peppers (cut into batons)½ tsp SuperValu Oregano½ SuperValu Red Onion, thinly sliced40g/1½oz SuperValu Red Cheddar, grated (or Mozzarella)SuperValu Rocket and Spinach Leaves to serve1 tbsp SuperValu Olive Oil

Method• Add the strong flour, dried yeast and salt to a large mixing bowl

and add the lukewarm water and oil. Set aside for a few minutes until foamy. Mix the dough thoroughly and then move it out onto a floured surface and kneed it for 4–5 minutes or until smooth and elastic. Transfer to an oiled bowl and cover with clingfilm. Leave it to rise for about 30–40 minutes or until the dough has doubled in size. Preheat the oven to 180ºC/350ºF/Gas mark 4.

• Roll the pizza dough on a lightly floured surface and place on a 22 x 35cm lightly oiled baking tray. Top with some tomato sauce, chicken fillet, peppers, onions and oregano.

• Place in a preheated oven for 20 minutes until the cheese has melted and the pizza base is crisp. Sprinkle some rocket and spinach leaves on top and drizzle with a little olive oil.• Serve immediately.

Top TipIf you have some basil pesto you could use it instead of oil.

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Easy al frescoBacon and Cheddar Spanish TortillaSuper quick supper that’s packed full of flavour and incorporates some of your five-a-day! Serves 4

Ingredients1 tbsp SuperValu Olive Oil1 clove of SuperValu Garlic, crushed1 SuperValu Red Onion, thinly sliced6 SuperValu rashers of Bacon, trimmed, chopped400g/13½oz SuperValu Baby Potatoes, very thinly sliced1 SuperValu Red Pepper, deseeded, thinly sliced1 tbsp Fresh SuperValu Parsley, chopped6 SuperValu Eggs50ml/1¾floz SuperValu Cream100g/3½oz SuperValu Cheddar, gratedSuperValu Salt and freshly Ground Black Pepper

Method• Using a mandolin or food processor, thinly slice the potatoes, then

dry the potato slices with a clean towel. Heat the oil in a 23-25cm (9-10”) non-stick frying pan. Add the onion, bacon and garlic and sauté for 6–8 minutes over a medium heat until softened but not coloured. Add the potatoes to the pan, tossing to combine. Season generously. Add the peppers and parsley and reduce the heat. Cook gently for 12–15 minutes, shaking the pan occasionally to ensure the potatoes are cooked through.

• Break the eggs into a large bowl and add the cream, half the cheese and some seasoning, whisk lightly with a fork.

• Preheat a grill on medium.• Pour the egg mixture and cheese mixture over the potatoes; you

may need to use a spatula to lift the potatoes to ensure an even distribution of the egg mixture. Cook for 8–10 minutes until the eggs underneath have set, the top should be still runny.

• Sprinkle the remaining cheddar over the surface of the tortilla and place under the preheated grill until light golden. Turn onto a

chopping board or serving plate and serve with some salad leaves.

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Cheese and GarlicPull-Apart BreadThis is perfect for sharing, just pull-apart the warm dough balls of flavour. Dip in some olive oil, or garlic butter. Serves 4–6

Ingredients1 tsp SuperValu Olive Oil, to grease350ml/12floz Water, lukewarm1 Sachet Dried Active Yeast (7g)2 tsp SuperValu Caster Sugar500g/1lb SuperValu Plain FlourPinch of Salt2 tbsp Fresh SuperValu Parsley, chopped1 tbsp Fresh SuperValu Thyme, chopped150g/5oz SuperValu Mature Cheddar, grated2 cloves of SuperValu Garlic, crushed2 tbsp Rapeseed Oil1 tbsp SuperValu Milk

Method• Grease a 11 x 21cm loaf tin.• Pour the warmed water into a bowl and add the yeast and sugar, stir

to combine. • Sift the flour into a bowl and make a well in the centre. Pour in the

yeast mixture and stir using your hands to bring the dough together. Turn the dough out onto a lightly floured surface and knead for 10 minutes until smooth.

• Return the dough to a lightly oiled bowl and cover with some cling-film. Set aside to prove until doubled in size.

• This will take between 40–50 minutes.• Preheat the oven to 200ºC/400ºF/Gas mark 6.• Place the herbs and cheddar into a bowl and combine. Using your

fist punch down into the centre of the dough then turn it onto a floured surface, knead for a further 2–3 minutes until smooth and elastic. Divide the dough into 18 pieces, then roll into small dough balls approx 5cm diameter.

• Repeat this process with the next two layers, then cover with a clean tea towel to allow the dough to prove for 30 minutes.

• Place into a preheated oven and bake for 40-45 minutes until golden.

Chocolate Swirl Pavlova with Fresh Cream and StrawberriesPerfect for a deliciously sweet ending.Serves 4

Ingredients5 SuperValu Eggs, whites only300g/10oz SuperValu Caster Sugar½ tsp Cornflour½ tsp White Wine Vinegar80g/3oz Chocolate, grated1 tbsp Cocoa Powder

To Serve150ml/5floz SuperValu Cream, very softly whipped150g/5oz SuperValu Strawberries, quartered

Method• Preheat oven to 120ºC/240ºF/Gas mark ½ • Place the egg whites into a spotlessly clean mixing bowl (preferably use a food mixer) and beat on a light speed until beginning to become stiff, then while beating slowly pour the caster sugar, a little at the time. When all the sugar has been incorporated, whisk in the cornflour and vinegar. When ready the mixture should be glossy and when the bowl is turned upside down the mixture should remain stationary in the bowl. Stir in the grated chocolate and cocoa powder, just bringing your spoon through the meringue mixture once or twice. • In the meantime, line an oblong baking tray (13 x 9”/33 x 23cm)

with parchment paper and using a piping bag, pipe the mixture out into 4 individual nests.• Bake in the oven for 40–50 minutes until the meringue mixture is

very firm to touch but still soft in the middle. I normally leave mine to cool in the oven with the door ajar.

• Serve with some lightly whipped cream topped with strawberries.

Visit SuperValu.ie for more delicious dairy recipes

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As all of SuperValu’s branded milk is NDC-approved, it makes the grocery retailer the ideal partner for National Dairy Week, which takes place this year between 12-18 May.

Ireland’s local retailerIrish and local are at the heart of the SuperValu brand and company ethos. These are real credentials, engrained into a way of working; they are genuine, not a convenient tagline. This belief in local enables SuperValu to deliver high-quality Irish products, which in turn support local suppliers and communities. SuperValu’s network of 223 stores is fully committed to local sourcing, helping to build sustainable local communities. SuperValu’s policy is to source locally wherever possible, which represents a commitment of almost €2 billion to the Irish economy that helps to sustain 30,000 jobs in the Republic of Ireland. As the number one supporter of the Irish food industry, SuperValu is committed to supporting thousands of local suppliers nationwide. The majority of suppliers have been working with SuperValu for decades. As part of this supporting local strategy, SuperValu is proud to source 100% NDC-approved milk for its branded milk range. Not forgetting the SuperValu branded cream, which is also 100% local and NDC-approved.The NDC guarantee, featured on the carton, assures consumers that milk has been farmed and processed locally in the Republic of Ireland, therefore helping to support local jobs. The milk for the SuperValu range comes from seven creameries throughout Ireland – helping to support

over 2,000 local farming families. In 2013 alone, this commitment equated to €58 million worth of NDC-certified milk or the equivalent of 65 million litres of NDC milk.

Supporting national suppliersSpeaking in advance of National Dairy Week, Martin Kelleher, Managing Director, SuperValu, said: ”We are proud to stock all NDC-certified own brand milk, selling 736,000 litres per week, and, in doing so, our customers know that we are delivering quality produce while supporting local suppliers whom they can trust. It is hard to believe that one in four litres of milk sold in Republic of Ireland does not carry the NDC guarantee; however, this is certainly not the case at SuperValu. In 2013, SuperValu generated retail sales of €155 million for the Irish dairy industry and our participation in the National Dairy Week is further demonstration of our commitment to the Irish agri-food industry.“What makes SuperValu different is our profits not only stay in Ireland, but are also re-invested into local communities across the country thanks to the fact that our stores are independently owned. It is an internationally recognised fact that for every euro that is spent with an independently owned store like SuperValu up to three times more money stays in the local community, compared to spending with an international chain.“This is clearly illustrated by our support of the NDC as it keeps more money in the local community, helping to make vibrant places for all of us to live in and shop. The NDC mark supports over 12,000 jobs directly and indirectly, which creates a widespread economic impact across

WINNING COMBINATIONSuperValu and NDC toast a taste of local success, as part of SuperValu’s €2 billion commitment to the Irish economy

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communities in Ireland.” SuperValu’s support also extends to a number of other companies in the dairy sector. Bandon Vale Cheese is an example of how the leading Irish food retailer has helped a local dairy supplier grow its business. Established as a small farmhouse operation in Co. Cork back in 1995, Bandon Vale Cheese signed its first contract with SuperValu in 2007 and now provides SuperValu stores nationwide with a range of cheeses worth approximately €12 million.“We commenced our business with SuperValu by supplying just two or three lines of block cheese,” says Andy Mahon, Managing Director, Bandon Vale Cheese. “Since then we’ve gone from strength to strength and now supply a full range of block, sliced and grated cheese.” That full range amounts to an incredible 1,700 tonnes of cheese. Bandon Vale Cheese now supplies 17 different lines of cheeses to SuperValu in response to evolving market trends and consumer demand for more convenience and choice. “These are local jobs, everybody employed with us lives in the town of Bandon and spends their wages in the town of Bandon so it contributes to the local economy,” Andy adds. The cheese made by Bandon Vale for SuperValu has also led to the direct creation of 20 valuable local jobs.Due to SuperValu’s unique structure, where stores are owned and operated by entrepreneurs from the community, they are able to provide more support for local suppliers than any other retailer as stores have a direct relationship with the local businesses. SuperValu retailers purchase locally where possible, which helps support small emerging producers. Last year

alone, SuperValu retailers spent €75 million directly sourcing from local suppliers. Take Quish’s SuperValu in Ballincollig, Co. Cork as an example. A family-owned business, owned and managed by Sean Quish and his son Cormac Quish, the store sources from a range of local suppliers to the value of over €1.2 million per annum. Commenting on how the partnership works on a local level, Cormac Quish said: “Supporting local suppliers is very important to us. In terms of dairy suppliers alone, we support Glenilen Farm dairy products, Clóna Milk, Glenisk Milk and Yogurts, the Traditional Cheese Co., Ardrahan Lullaby Milk, Cashel Blue Cheese, Gubbeen Cheese and many more.“We feel a great sense of pride in being able to support local businesses and keep money and jobs in the community. It is also very important to us as it offers us a real competitive advantage over rivals in our area and highlights that we are truly committed to the Irish economy.“Our customers love to see local suppliers in our store as it reassures them that by shopping with us, they are supporting jobs in other local enterprises. In fact a lot of our customers would have a connection with these businesses through work and even family. The NDC guarantee is a point of difference for customers and I see them regularly seeking it out in-store or asking for it specifically. They definitely recognise it as an indication of quality, locally-sourced milk,” Quish concluded.

Growing relationships with growing businessesAs the largest Irish grocery retailer, SuperValu also leverages its reach on a national scale to help small food suppliers grow. For example, SuperValu recently joined forces with Bord Bia and the County Enterprise Boards to develop Food Academy, a programme to support and nurture start-up food businesses. All participants have the opportunity to pitch their product or idea to their local SuperValu, with a view to securing an initial local listing and the potential to develop into a success story like Bandon Vale Cheese.SuperValu’s relationship with local suppliers are key to the continued success of their business, to their independent retailers’ businesses and for the suppliers themselves. The significance of these community stores is that the national economy is really nothing more than the accumulation of all the local economies – it’s the local shop that takes centre stage as the economic powerhouse of a town or village.As customers shop with SuperValu, their money goes back into the community as the store is locally owned and the owner sources goods and services from nearby businesses. As local people spend their money at independent businesses like SuperValu, they start a virtuous cycle of economic activity known as the ‘multiplier effect’. Conversely, international retail chains take local money and distribute it internationally, with little positive impact at a local level.So, remember, the next time you visit SuperValu and buy a dairy product, you’re contributing to a real local Irish success story!

Frank Thompson, Carrigaline, Co. Cork, is just one of 50 farming families throughout Cork that Clóna Dairy source milk from

Joanne Buckley is a dairy farmer in Banteer Co. Cork

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As the number of osteoporotic-type fractures are projected to increase across the older demographic, Dr Miriam Casey, Principle Investigator on the TUDA bone study, looks at the importance of nutrition for bone health during this life stage

Bone nutrition knowledge is key

Bone health is often over-shadowed by other aspects of health, perhaps even taken for granted until you or someone you know suffers a fracture. While the young child and adolescent years are critical life stages in terms of bone development (approximately half of an adult’s bone mass accumulates during the short time-frame of adolescence), age-related bone loss results in bone health being a particular concern later in life too. Coined ‘a silent disease’, osteoporosis causes bone to become brittle and fragile, increasing the risk of fracture. It is estimated that osteoporosis affects over 200 million people worldwide and is most prevalent among people over 50 years of age.

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Dr Miriam Casey presented findings from the TUDA bone study at a Joint Irish Nutrigenomics Organisation (JINGO) symposium in Dublin.

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Irish researchThe TUDA study is a cross-border research project, involving Trinity College, the University of Ulster and the Department of Agriculture, where the latter invested €1.8 million into funding the process which is investigating key age-related diseases. Dr Miriam Casey, Consultant Physician with a special interest in osteoporosis at St James’s Hospital, Dublin and Principal Investigator on the bone arm of the TUDA study, explains that the aim of this study is to explore the impact of various factors on bone health, including nutrition, diet and genetic profile, among people aged 60 years and over who have been diagnosed with osteoporosis.

Importance of nutrition“Nutrition and dietary advice is a critical part of the treatment plan for osteoporosis. Dietary supplements, primarily calcium and vitamin D, are often recommended, but forgetting to take the supplements or not taking as advised is a major problem. This supports the need for a more food-orientated approach to help patients achieve their overall nutritional requirements,” says Dr Casey.To date, over 1,400 older people have been recruited onto the TUDA bone study, and using dietary questionnaires and other measurements, this study provides insights into the dietary habits and nutritional status of this population group.“A balanced diet is essential for bone health and while we can’t quantify the total intake of specific foods from this study, some very interesting dietary trends were noted.”Overall, 99% of participants were consumers of milk. However, only 42% said they consumed milk as a drink. On a more positive note, milk with cereal appears to be a popular choice – 81% reported having milk with cereal.Yogurt is becoming increasingly recognised as a convenient source of calcium and protein – 64% of participants in this study said they consumed yogurt.Looking at meat, 97% were consumers of meat. When asked how often meat was consumed, 3-4 times per week was the most popular response. Only 2.3% reported having two meat meals a day, however. Ninety-six per cent said they consumed poultry, with the highest consumption rate being 1-2 times per week.Fish was also a significant feature in their diet, with white fish being the more popular choice over oily fish.”

FIVE TIPS FOR HEALTHY BONES:

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EXERCISEWEIGHT-BEARING ACTIVITIES SUCH AS AEROBICS, DANCING AND MOST TEAM SPORTS

REFRAIN FROM SMOKINGFOR OVERALL HEALTH BENEFITS

TALK TO YOUR GPBONE HEALTH CONCERNS

GET TESTEDBONE DENSITY TEST

NUTRITIONBALANCED DIET, PROVIDING ADEQUATE INTAKE OF ESSENTIAL NUTRIENTS

Overall cost-effectiveness“The research group in St James’s estimates that by 2025 the number of all types of osteoporotic-type fractures is projected to increase by 79% and the number of hip fractures is expected to increase by 88%,” says Dr Casey. “While acknowledging the huge impact of a fracture on the overall health, wellbeing and quality-of-life of a patient, this predicted increase in the number of osteoporotic fractures will also be a significant burden on the healthcare system. “In general there would be major potential for worldwide savings in healthcare costs related to osteoporosis, if recommended, relevant dietary advice was taken on board,” she says.

LifestyleAs well as natural age-related bone loss, natural lifestyle changes among the elderly can go against bone health – which may have been a positive influence in the younger years. For example, the likelihood of fewer sun holidays as we age (which can impact on vitamin D status as sunlight is involved in the production of vitamin D), there is also a likelihood of lower levels of engagement in weight-bearing activities (such activites can benefit bone health). Another point to note is that certain medication can negatively influence bone and, in general, reliance on medication increases with age. “Therefore, addressing other ‘controllable’ factors, which can positively influence the bone matrix – such as nutrition – is very important among the elderly,” says Dr Casey.

Simple advice is often best when it comes to weight management and control. Obesity and being overweight remains a significant public health concern. A recent national survey indicated that 24% of Irish adults were classified as obese and a further 37% as overweight.A healthy, balanced diet and a physically active lifestyle remain the corner stone for effective, long-term weight management. Yet, with so much information out there, it is all too easy to get confused.

Lifestyle approachThe market is flooded with a variety of different weight loss diets and aids. While some of these are based on scientific research, others are less robust. Remember, if something sounds too good to be true, it probably is!The key is to develop a lifestyle approach, which incorporates healthy eating and lifestyle habits, and is sustainable in the long-term. Planning, organisation and preparation can help ensure the healthy option is also the easy and convenient option. Before going food shopping, try making a shopping list of the foods which complement your weight management regimen. Plan your meals and snacks in advance. You should also get used to reading food labels so that you will be able to make more informed decisions and choices, which are best for you. Support and encouragement from family and friends can also be a key ingredient in a weight management plan, and, who knows, you might even inspire someone else with their own weight battle.

Quality and quantityWhile it may sound like a cliché, ‘quality

and quantity’ is important to weight management. The amount of

energy or calories consumed needs to be reviewed when trying to manage body weight, but the nutritional quality of the diet should not be neglected. The diet should remain balanced, providing adequate amounts of essential nutrients.Choices should be based on both calorie content, as well as the overall nutritional value of the food or drink to the overall diet.

MisunderstandingMilk and dairy foods tend to be

misunderstood when it comes to weight loss and weight gain. There

is a common misconception that dairy foods are ‘fattening’ and should

be avoided when ‘watching your weight’, with the nutritional value of milk, yogurt and

cheese perhaps being somewhat over-looked. The Food Pyramid provides general healthy eating

guidelines for adults and children over the age of five years (see pages 12 and 13). These guidelines recommend three servings

from the ‘milk, yogurt and cheese’ food group each day as part of a balanced diet, with low-fat options encouraged. This recommendation increases to five servings per day between the ages of nine to 18 years.It is important such healthy eating guidelines are acknowledged even when ‘watching your weight’. Thankfully, there is a range of delicious dairy products of varying fat and energy levels. Moreover, the lower-fat milk, yogurt and cheese options remain an important source of nutrients and can play a very important role in achieving dietary recommendations.

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Dairy & Diet

50 YEARSpromoting the dairy industry.

www.ndc.ie

THE EXPERTS IN DAIRY. NATURALLY.

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Ballythomas, Ardcroney, Co. Tipperary

Eamon McLoughney

Others say it...

We do it.We’re proud to support the Irish Farming Community.

• 75% of everything on SuperValu’s shelves is sourced or produced in Ireland.

• SuperValu sales in 2013 also included €155m in Irish dairy products.

• It is an internationally recognised fact that for every euro spent with an independently owned store, like SuperValu, three times more money stays in the local community when compared to spending with

an international chain.