In our last newsletter we introduced the low FODMAP diet which is scientifi cally proven and recommended as one of the most effective dietary therapies for functional gut disorders such as Irritable Bowel Syndrome. We would like to remind you what the diet is and who it’s aimed at.

Childhood and adolescent obesity is one of our most pressing public health challenges in Ireland. We take a look at the rising levels of overweight and obesity.

There has been a growing focus on displaying calories on menus recently; we remind you what your daily energy intake should be. We also summarise what to watch out for on food labels. There’s nothing like a goal to motivate you so whether it’s a holiday, summer party or simply wanting to feel better about yourself, why not try to incorporate exercise and healthy eating into your daily routine this summer.

Wishing you good health and energy for the summer months ahead.
Best Wishes

Although I was nearly 51 years of age I had recently taken up cycling in an effort to get fit and lose weight but was disappointed not to be making significant progress. My ambition was to complete the cycling event “Lap The Lough” 134km in August in a respectable time. I had the training schedule but could not shake the weight.

When I met with Elaine her approach was simple and practical without any special or expensive foods required. She advised me on how to change my eating habits so I was never hungry even when out for long spins on the bike. She gave me an understanding of the right types of food to eat before and after cycling as well eating well on a normal day. In all cases portion control proved to be key. Yes I needed to consume carbohydrates before a long event but not too much.

I followed Elaine’s advice and was monitored regularly. My weight reduced from 102kg/16 stone to reach my target weight of 83kg/13 stone and I successfully cycled “Lap the Lough”. I attend Elaine every six months and now weigh 83kg (13 stone) and enjoy a 100km cycle on a regular basis. With the change in my eating habits I can now maintain my weight.

The eating plan outlined by Elaine has proved to be practical and effective and my cholesterol is now normal without having to take any medication.

The low FODMAP diet is the latest treatment for IBS in Ireland and is now accepted and recommended as one of
the most effective dietary therapies for functional gut disorders such as IBS.

The word FODMAP itself is an acronym referring to the following;Fermentable, Oligo-saccharides, Di-saccharides, Monosaccarides and Polyols.

The major FODMAPs are fructose, fructans, galactans, polyols and lactose. In people with gastrointestinal symptoms, a diet high in FODMAPs can cause diarrhoea and/or constipation, bloating, wind, nausea and abdominal pain.

Removing foods high in FODMAPs from the diet is effective in improving symptoms of people with functional gut disorders like Irritable Bowel Syndrome.

To make an appointment for the low FODMAP dietary programme please contact your nearest Elaine McGowan Dietetic Clinic.

Since visiting Elaine McGowan and under her guidance, I’ve lost over 10 stone (140lbs, 64Kg) over the past two years.

After a routine check up with the doctor, I was told to stand on the scales. To my surprise, it
showed that I was only four stone. The doctor’s face wasn’t one of confusion, but more disbelief.

The scales had done a full circle and that four stone was my weight on top of the 20 stone maximum to which the scales had been calibrated. After blood tests a plenty, I received news that my liver was depositing fat at an alarming rate and I was well on the way to Type 2 Diabetes. That wiped the smug look off my face. I had convinced myself that I was big, but not too big. Ignorance was bliss.

So what got me to this point? One word; addiction. I got hooked on everything I possibly could. Coca-Cola, chips, biscuits, chicken fillet rolls (with extra taco sauce). At one point I was knocking back 6 litres of Coke a day. Delicious. But it was killing me. Simple as that. Pints on top of this made it a horrible cycle. I’d eat crap during the day, drink at night-time with the lads and then have that hangover binge the next day.

So a combination of binge drinking, that sense of togetherness with the guys coupled with that beautifully demoralising sense of self-loathing created the 24 stone behemoth that didn’t care what he ate, drank or looked like.

Well I’m happy to say he no longer exists and to everyone out there who prefers to live in denial and not care anymore, I say to you; there is hope. Take things one day at a time and remember; every passing moment is a chance to turn it all around.

Ingredients (serves 4)

• 2 large lemons
• 3 garlic cloves, crushed
• 2 tablespoons extra virgin olive oil
• 4 whole chicken fi llets (preferably free-range or organic)
• 600g potatoes, scrubbed, cut into wedges, skin on
• 3 sprigs rosemary, leaves removed
• 400g steamed green beans, to serve

Method

1. Preheat oven to 200°C. Juice 1 lemon. Cut remaining lemon into wedges.

2. Combine lemon juice, garlic, olive oil, chicken, potato wedges and salt and pepper in a large bowl. Toss to combine. Arrange in a roasting pan.

3. Place lemon wedges over chicken and potatoes. Sprinkle with rosemary.

4. Roast for 45 minutes or until chicken is golden and lemons slightly charred. Serve with steamed green beans or baby spinach.

Notes
Low FODMAP diet tip: Make this a Low FODMAP recipe by omitting garlic.

Parents play a determining role in the behaviour of their children, as well as the environment in the home. They are models and serve as important examples for their children”

Practical Guide for the Parents of Overweight Children, The European Association

I am sure when I walked into Elaine’s office she must have thought “am I mad, do I really need the hassle of this”. My wife Gwen accompanied me to the first introductory meeting with Elaine (to make sure Elaine knew Gwen’s true feelings about this venture) with a healthy skepticism of the whole adventure. Gwen has a passion for healthy home cooking and is an avid believer in home cooked is better cooked. She is renowned as a cook
and is an accomplished host. The idea her 51 year old hubby was going to lose 3.5 stone, alter the whole house’s culinary experience did not sit well with her.

The issues were as follows:

• Age: 51
• State of health: Good.
• Fitness: below par.
• Last race: 14 years ago.
• Gwen’s concerns: He’ll get killed, broke up or do himself an injury just trying to lose the weight.
• Height: 6 foot.
• Weight: just short of 14 stone.
• BMI: 27.
• No Jockeys license: Had to retrain and apply for a jockey’s license with the rest of the 16 year olds.
• Time line: Racing at the Punchestown Festival meeting in 7 months at 11 stone 3. lbs.
• Spare time………NONE.

Elaine agreed to take me on and developed a diet sheet for me and selection of foods that would sustain me with sufficient strength to train, lose weight, get fit and stay healthy. I met with Elaine on a two week cycle for the first few visits and I was surprised how steady the weight began to reduce and move toward the target. While determination, motivation and discipline are required I can honestly say the whole experience was not difficult. It became a focus in its self. I enjoyed the whole experience, the weight loss, the newly found fitness, the jockey status, the thrill of race work and developing the skill necessary to do the assessment for the license. I rode that first race at the Punchestown festival and wore
a head cam to provide TV coverage of the day.

The bug had struck and it did not stop there. By the July meeting in Leopardstown I rode in four weekly summer races on the flat at 10 stone 4 lbs.!! I rode in the Galway festival meeting and again in Ballinrobe. In all I rode 6 times but my main ambition was to Race over the Fences and Hurdles and this was achieved on February 16th in Clonmel over a 2 mile 1 furlong, my first race over the sticks where I finished 3rd within length of the winner. What a spin…….

If any of you are starting out on your goal to lose weight take time to read this again and place your faith in Elaine to get you there. I am now 54, fit holding my weight at 11 stone and loving every minute of it. I have also the added pleasure of listening to my grandson telling his friends about his granddad winning races. Go ahead and stick with the objective and you WILL get there.

Did you know ?

The average daily calories needed for

• Children is about 1,800 calories a day,
• Women is about 2,000 calories a day,
• Men is about 2,500 calories a day.

Therefore we will be seeing more calorie information on food and drink displayed clearly and prominently at the point of choice for consumers. The calorie information should be clear and easily seen by the consumer before their choice is made. This will be displayed as calories per food portion such as 120 calories per slice of cake.

Calories may be displayed on a menu as calories, kcals or kcal, all mean the same and represent the amount of energy in a food portion or drink.

Obesity is a major public health challenge in Ireland and across Europe. Obesity rates for both children and adults are growing every year and according to a report of the National Taskforce of Obesity, “39% of adults are overweight and 18% are obese in Ireland”. The report also states that childhood obesity has become the most prevalent childhood disease in Europe. It is estimated that over 300,000 children in Ireland are overweight and obese and this is projected to increase annually by 10,000. A quarter of nine year olds are classed as overweight or obese. One in five children ages 5 to 12 is battling with his or her weight. The “Growing up in Ireland in 2009” study found one in four 9 year olds are overweight or obese.

The report notes the importance of balancing food intake with physical exercise. We know that foods high in fat, sugar and starch such as butter/margarine, cakes and biscuits and confectionary promote obesity. At the moment a fifth of Irish children’s energy intake comes from sweets, snacks and biscuits. It is now widely accepted that adults should be involved in 45-60 minutes and children should be involved in at least
60 minutes per day of moderate physical activity in order to prevent excess weight gain.

Elaine attended a recent conference on obesity held in Brussels, Belgium in April 2012 on Tackling Childhood Obesity in Europe: Comparative Perspectives on Prevention and Policy Implementation. According to the European Commission, some 22 million children in the EU are considered overweight or obese, with the numbers growing by 400,000 per year. A report by the Organisation for Economic Cooperation and Development
(OECD) showed that 13.3% of EU children aged 11-15 are overweight or obese, with numbers rising for boys in all countries.

The EU has a pivotal role to play in dealing with these challenges through its food safety, public health, education and research policies.

In Ireland, it was recently announced at the annual Irish Medical Organisation meeting that a school screening programme would allow for early intervention and regular monitoring to prevent the complications of obesity. If children have serious weight problems they may be referred to their GP and/or a Specialist. It has been proposed that screening would take place and children would be weighed when they start primary school in a bid to tackle Ireland’s growing obesity problem. This initiative is being proposed at present and we look forward to more work being done in this area.

For further information, see the following useful websites.
www.safefood.eu
www.fooddudes.ie
www.getirelandactive.ie
www.littlesteps.eu