Health, Wellbeing & Nutrition - Paula Mee

5 Habits That Could Kill You
In this new occasional series, consultant dietician Paula Mee will be looking at some of the diet & health habits that are most dangerous for us.....

Saturday 4th August 2007
Alcohol
'Binge drinking' is a much debated term but in Ireland it is classified as over 7 standard drinks per session for a man, over 6 for a woman. Recommended weekly intake is up to 21 units for a man, up to 14 units for a woman. Over this and you're moving into a high risk category. Allow yourself 2-3 alcohol-free days per week. Women are affected by alcohol more quickly than men. There is no cure for a hangover but drinking a glass of water for every alcoholic drink helps lessen the affects and drinking water before going to bed and the next day will also help re-hydrate your system.

Saturday 5th May 2007
Convenience foods
Although they have their benefits, eating convenience foods continually isn't good for us. Eating quickly and eating non-fresh foods are not good for digestion or long-term health. It is far better for a healthy mind and family life to plan meals ahead and eat together as often as possible.

Saturday 31st March 2007
Salt
The human body needs salt to maintain fluid balance and transmit nerve impulses but too much causes high blood pressure and increases the risk of stroke, heart disease and kidney failure.
The current estimates of 9g-10g per person per day is too high. Recommended intake is 6g per day for adults, less than 4g per day for children and less than 2g per day for children up to the age of 3.
Salt is found naturally in very few foods. Levels in processed foods are very high because it is used as a preservative and flavour enhancer. You'll find high levels of salt/sodium chloride in instant soups, stock cubes, ready & takeaway meals like pizza, lasagne, chips, wheat, rice or bran-based breakfast cereals, bread, biscuits, baked beans, hot chocolate, sausages, crisps, pretzels and olives.
Tips - read food labels carefully and avoid highly processed foods like ready meals, soups, sauces, salad dressings & cheese; leave the salt cellar off the table; don't add salt to pasta or vegetables when cooking; use herbs, spices, lemon juice, garlic powders or peppers instead to maximise flavours

Saturday 10th February 2007
Viseral Fats
This is the fat that accumulates around our abdomen, heart & lungs. This type of fat can cause diabetes & heart disease.
More important than weighing yourself is maintaining a healthy waist measurement - 35" for women / 40" for men. Some scales also measure percentage of body fat.
Stay aerobically active - this is the only way to reduce fat in this particular area.
Eat a healthy diet - lots of fruit, vegetables, nuts, seeds, fish, olive oil (rich in Omega 3 & Omega 9, good fats).
Reduce/eat less - fatty meat, butter, cream, biscuits, cakes, pastries (all rich in Omega 6, bad fats), watch portion sizes.
Tips - the GI diet gives a healthy balance of carbohydrates, fats & proteins. Too much carbohydrate in the diet stops fat burning; fat-rich food is very slow to send signals to your brain that you're full but carbohydrates & proteins do this very quickly.

Saturday 13th January 2007
Helen Walsh, health & fitness consultant and Paula Mee, consultant dietician offered tips on ways we can improve our energy levels, using exercise and food

Helen's tips
- start every day by jumping around for a few minutes, to energise the body
- measure your waist to find out your Ometrium (fat deposits in the abdominal area) It should be no more than 35 inches for women & 40 inches for men
- keep a written diary of your medications, allergies etc for use in emergencies
- attend the dentist, optician & doctor for regular check-ups
- drink 3 glasses of water a day to hydrate your system

Paula's tips
- have a carbohydrate-rich breakfast each day - porridge, muesli, fruit & yoghurt etc
- mix proteins & carbohydrates together for a balanced, energy-rich diet
- drink up to 2 litres of water each day
- chew your food well
- get a half-hour brisk exercise each day, to release feelgood endorphins