The Goodlife - Dairy Goodness

The Dairy Goodness

Discover dairy goodness with the Kearney brothers Goodlife_2015.indd 1

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Dairy Goodness.

@NDC_ie NDCIreland

ndc.ie

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FIT THESE FIVE IN!

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HYDRATION: KEY FOR PERFORMANCE

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MOO CREW IS BACK!

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IN PRO-PORTION

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A RECIPE FOR HEALTHY AGEING

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Fitness and performance expert, Joe O’Connor Performance nutritionist, Nóra Ní Fhlannagáin The Primary Dairy Moovement returns Practical advice for healthy portion sizes from safefood

Diet and lifestyle tips for healthy ageing

CHEESE UP YOUR LIFE!

Tasty recipes from Cheese up your life! ambassador, Derval O’Rourke

PREPARE, TRAIN AND RECOVER – INGREDIENTS FOR SUCCESS

Rob and Dave Kearney on nutrition and exercise

KEEPING IT IN THE FAMILY

The Dwan family, winners of the 2014 NDC & Kerrygold Quality Milk Awards

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SPREADING THE NEWS

The people behind the agri headlines

FUEL FOR LIFE

Eating well for later life with dietitian, Paula Mee

20 IRISH DAIRY: A REPUTATION TO CHERISH 21

Zo Kavanagh, NDC Chief Executive

DISHING UP DAIRY DELIGHTS!

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Award-winning Irish media chef, Phelim Byrne

22 MAKING WAVES TOGETHER

Champion Irish surfer, Easkey Britton

FIND OUT MORE & WIN! NDCIreland @NDC_ie Join the conversation at #goodlife

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Editor: Shauna Rahman Deputy Editor: Bernie Commins Journalists: Oonagh O’Mahony, Bernard Potter, Kennas Fitzsimons Designers: Ciaran Brougham, Niall O’Brien, Martin Whelan and Michael Ryan IFP Media, 31 Deansgrange Road, Blackrock, Co Dublin, Ireland. Tel: 353 1 2893305 Fax: 353 1 2896406. www.ifpmedia.com 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.

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Fit

these five in!

Fitness and performance expert on Ireland’s Fittest Family, Joe O’Connor has worked in the fitness industry for over 15 years.

Here, he explains the five health-related components of fitness, advising us to regularly include these into our daily routine.

Five fitness components • • • • •

Cardiovascular fitness Muscular endurance Muscular strength Flexibility Body composition

Cardiovascular fitness is largely dependent on aerobic exercise that improves the fitness of the heart and lungs. The body’s ability to inhale and transport oxygen around the body is essential to living a healthy life. Activities such as walking, jogging, cycling and swimming are all really good at improving your cardiovascular health. People are less active than ever before so activity bouts of at least 10 minutes, such as walking to the next bus stop or the shop, can easily clock up the minimum recommendations.

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The National Guidelines on Physical Activity for Ireland 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.

Muscular endurance is often a secondary benefit of the activities mentioned, but in order to develop endurance, the human body should be exposed to extended periods of physical activity that require repeated actions of the muscoskeletal system. Simple chores such as housekeeping and gardening and activities like yoga and Pilates provide a structured approach to improving the endurance of the muscular system.

Strength training is an excellent form of exercise to help slow the decline in muscular strength and even delay the inevitable muscle loss with age. With a reduction of muscle mass and strength, the amount of external pressure placed on the skeleton is reduced, which in turn can lead to premature aging of bones and the acceleration of diseases such as osteoporosis and brittle bone disease.

Resistance training via dumbbells, barbells, weights machines or anything that places external resistance to the body can help improve muscle strength.

Flexibility is something we take for granted as a toddler but from a young age we are forced to sit for extended periods of time. For many, the trend only accelerates as we enter the workplace, with a loss of flexibility and mobility from constant sitting. This can have negative health implications on our posture and place unnatural stresses on our skeletal system. In order to maintain fitness everyone should do activities to encourage full range of motion. Simply getting down on the floor and crawling or rolling can help improve flexibility and mobility.

Body composition, which represents the amounts of muscle mass, body fat, etc. we have in our bodies, is the fifth and final component of health-related fitness. Incorporating the health related components of fitness with appropriate nutritional and lifestyle habits is essential to help prevent obesity.

According to the World Health Organization, worldwide obesity has more than doubled since 1980. In 2014, 39% of adults were overweight while 13% were obese worldwide.

While currently working with athletes in the lead up to the Rio 2016 Olympic Games and preparing for series three of Ireland’s Fittest Family, Joe continues to work with an extended team of fitness professionals providing corporate fitness solutions and online personal training via www.nisusfitness.com

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Hydration:

Key for Performance Questions and Answers:

Nóra Ní Fhlannagáin, Performance Nutritionist Q How important is it to be hydrated before sport?

A Dehydration of only two per cent can have a really negative impact on your sports performance by affecting things like your accuracy and endurance capacity. In a game like hurling this can be the difference between a point over the bar, or hitting the post. It’s really important to start your exercise hydrated because you sweat when you’re exercising, so it’s difficult to stay hydrated. If you start training or competition dehydrated, you’re putting yourself at a disadvantage before you begin.

Q In what ways would you notice a difference when training if you haven’t hydrated properly?

Q Can you drink too much?

A It’s unlikely. If you’re involved in an endurance sport such as marathon running or cycling then there is a risk of overhydration, but if you’re participating in a sport such as rugby, GAA or soccer then you probably will never be in a situation where you are at risk of over-hydration. Focus on drinking fluids regularly throughout the day, in small sips and with meals. During sport, try to drink fluids at every break in play and be extra-aware of your hydration when training in the sun and in stuffy gyms.

Research is also exploring low-fat milk as an effective rehydration drink after exercise

Key hydration tips: • • • • •

Check your urine colour to monitor your hydration status. It should be a straw-yellow colour.

Drink small sips, drink with meals and drink fluids with electrolytes (e.g.sodium).

Always start training and matches in a hydrated state.

Always bring your own bottle of fluid to training and matches.

Drink at every break during play to help to stay hydrated.

A The first and most obvious sign is that you’ll lose your focus both in the sport and in paying attention to your coach, which are equally important. You won’t be as good at reacting to stimulus around you or judging the distance of your shots. You’ll start to notice you’re not as quick on your feet as the power output in sprinting is impaired when you’re dehydrated.

Q How important is it to replace fluid lost after sport?

A It’s as important as your next training session.

If you’re not training again for another week, then you can opt to chill out and take your time rehydrating. However, if you have another training session in the next 48 hours you need to take a very active approach to rehydrating to make sure that you are fully hydrated going into your next session. Setting rehydration goals, e.g. filling a two-litre water bottle in the morning and aiming to drink it by lunchtime, can help you to be focused. Water and sugarfree fruit squash are good options. Research is also exploring low-fat milk as an effective rehydration drink after exercise.

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DAIRY AND SPORT. Pictured at the recent National Dairy Council Sports Nutrition Seminar for Coaches in association with the Camogie Association, were (L-R): Eve Talbot, Regional Development Coordinator, Camogie Association; Caroline O’Donovan, Nutritionist, The National Dairy Council; Nóra Ní Fhlannagáin, Performance Nutritionist; Senior All-Ireland Camogie Champion and All-Star, Kate Kelly; and Patrick Martin, Leinster Development Officer, Camogie Association.

For more information on dairy and sport, contact: NDCSport@ndc.ie

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mOO cReW iS BacK!

Moo Crew: The Primary Dairy Moovement is an exciting initiative from the National Dairy Council where pupils from first to sixth class can explore the benefits of healthy eating and physical activity.

Pupils can also learn where dairy food comes from in the story of dairy - from Farm to Fridge!

Free lesson plans, along with activities, videos and web-based classroom resources are available to download as part of an interactive website: www.moocrew.ie

WIn grEaT pRiZes wIth mOO cREw! Milly the Cow wants to encourage all you boys and girls out there to get mooving!

Why not visit the amazing interactive website - www.moocrew.ie - where you will go on a journey of discovery and learn:

• • • •

Where our dairy products come from; Moo Crew ambassador Derval O’Rourke Why healthy eating is so important; pictured with Olan Walsh (7) from Lucan, Charlotte Patten (12) from Clontarf and Why being active is so much fun; and Dara Fitzpatrick (7) from Glasnevin.

How to enter our great poster competition to win sports equipment for your school, as well as a VIP trip to Causey Farm in Meath where you’ll meet Milly the Cow and our new ambassador Derval O’Rourke!

CLOSING DATE IS 8TH MAY, 2015!

All you have to do is visit www.moocrew.ie to find out more about how your school can get involved!

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WHy noT Try ouR ‘cHeeSy’ WorDsEarCh? D

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How to play:

Cheese-related words are hidden in this puzzle. The words may be horizontal, vertical, diagonal and even backwards!

Ask a parent or teacher to explain any words you don’t know. Good luck!

dID yOU kNOw?

Cheddar cheese is made during the spring, summer and autumn months. This is when the cows are out in the fields and eat fresh grass which gives the cheddar a lovely flavour and yellow colour. The secret to Ireland’s quality cheesemaking begins in its pasturelands.

Irish dairy cows graze on more grass and for longer over the year than dairy herds almost anywhere else in the world.

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Can you find these words?

Flavour Curds Tankers Rennet Grader Whey Temperature Vats Friendly Grate Cheddar

To find out how cheese is made visit:

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IN PRO-PORTION With one in three people saying they find it difficult to manage portion sizes, safefood has developed practical tips and guides to help you get more familiar with healthy portions. Whether you are eating in, eating out, or food shopping, these tips and advice can help you get your portion sizes right.

CHEESE COOKED VEGETABLES 1 portion = 1 match-box sized piece

Eating in • • •

Eat slowly.

Use a smaller plate.

Fill a third of your dinner plate with vegetables or salad.

Instead of eating from a large packet, serve a single portion into a bowl.

Serve food on individual plates to avoid second helpings.

Freeze or chill leftovers right away so you are not tempted to go back for more.

Avoid eating while watching TV as it is easy to overeat when you are distracted.

If you enjoy a high-calorie snack, have the on-pack serving size (e.g. one scoop of ice cream).

Alcohol contributes to calorie intake. If you enjoy an occasional glass of wine and beer, have a small one, rather than a large one and be careful with your measures at home.

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•

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1 portion = 4 dessertspoons, 3 tablespoons of cooked vegetables, fresh, frozen or tinned

MEAT/FISH 1 portion = your palm size

Food shopping • • • • •

Eating out •

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CEREAL FLAKES

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If you order a high-calorie food, such as pizza or chips, order a small size.

Order a half portion, have a starter as your main meal or split a dessert with a friend.

Forget what your mother said.

You don’t have to finish your plate. Ask for a “doggy bag” and take your leftovers home.

MEDIUM FRUITS

Don’t buy the foods you tend to overeat Make a list, so you only buy what’s needed.

Check the number of portions in pre-packaged foods – a pack may contain more than one portion.

If you are buying treat foods, buy snack sizes and only have one.

Buy single portions ‘on the go’ so you won’t be tempted by bigger pack sizes.

BREAD

1 portion = 2 slices of regular bread

1 portion = 1 1/2 cups cereal

1 portion = 1 apple, 1 orange, 1 banana, 1 pear or similar size fruit

Remember, children are smaller and don’t need adult-sized portions on their plates.

Children and teenagers should be encouraged to try everything on their plate but be sure to let them decide when they have had enough – never force them to finish everything on their plate.

Images provide guides to healthy portions for certain foods. For more guides and information see www.safefood.eu

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A recipe for healthy ageing In Ireland, as in many countries around the globe, people are now living longer than ever before. Ageing is a normal part of life, another positive step forward in a great journey.

LOOKING AFTER OUR HEALTH As we age, our health and nutrition requirements change and it is important to follow a diet and lifestyle which supports healthy ageing.

Having healthy bones can make a big difference to the quality of our lives. Age-related bone loss is a natural process.

This loss can result in fragile bones which are at an increased risk of fracture.

Our bone health is influenced largely by genetics, but some lifestyle factors such as diet and weight bearing exercise also influence bone health in both men and women.

For example, calcium is a nutrient which, as part of a balanced diet and healthy lifestyle, helps in the maintenance of normal bones.

The National Adult Nutrition Survey reported that the milk, yogurt and cheese food group provided 39 per cent of the calcium intake of Irish adults aged 65 years and older.

Keeping muscles healthy is not just a task for professional athletes! We use our muscles throughout the day to perform simple tasks such as dressing and feeding ourselves.

Research is showing that dietary protein and physical activity are important to maintain muscle health.

Some experts also say that for the body to best use the protein we eat, we should spread our intake equally throughout the day. At present, we tend to have most of our daily protein as part of our main meal – typically eaten in the evening.

Many commonly consumed foods provide a source of protein in the diet, including milk, yogurt and cheese.

These are convenient – providing ideal options to incorporate into lunch, breakfast and snacks.

AN APPETITE FOR LIFE As we get older, our lifestyles and appetite change and this can affect the types and amounts of foods we eat. A decrease in appetite or reduced ability to buy and prepare food can mean that some older people don’t get enough of the energy they need and this could lead to undesired weight loss.

In this situation maximising nutrition at every meal and snack is essential. Smaller meals with frequent nutritious snacks, such as a glass of whole milk, cheese sandwich or whole milk yogurt, can help nourish the body. Our sense of thirst can also weaken with age, putting us at risk of dehydration. Milk is a tasty drink and a convenient option.

For the perfect recipe for healthy ageing, remember to eat well, keep moving and call on friends and family whenever you need help along the way.

TOP TIPS • The Food Pyramid advises adults to consume three servings from the ‘milk, yogurt and cheese’ food group each day as part of a balanced diet and healthy lifestyle. Examples of one serving are 200ml milk, 125ml yogurt or 25g hard cheese.

• A yogurt at breakfast, cheese on toast at lunchtime and a glass of milk with dinner are simple options to help incorporate dairy into the diet.

• For those with a small appetite, try adding natural yogurt or cheese to stews, soups, and sauces to increase nourishment without increasing food volume.

• Chat to your GP about any concerns before making changes to your lifestyle.

Resources Would you like to find out more?

• National Dairy Council www.ndc.ie • Irish Nutrition and Dietetic Institute www.indi.ie/fact-sheets • Age Action www.ageaction.ie • Active Retirement Ireland www.activeirl.ie

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Cheese up your life!

Former world indoor hurdles champion and three-time Olympian, Derval O’Rourke, has embarked on a number of exciting ventures since her retirement from professional athletics in 2014. One such venture involves being an ambassador for the National Dairy Council’s Cheese up your life! campaign.

As an athlete, Derval has always known the importance of having a healthy lifestyle and keeping fit.

“Fitness is really important, I try to make time every week to get out and get moving,” she says.

“I do all different types of things now that I am not running competitively anymore,” she explains.

“I do crossfit classes, weightlifting classes, bike-spinning. I go out with my dogs and I run. And in the summer I

paddleboard a little bit also.”

This healthy lifestyle is complemented by a balanced diet, which includes cheese, one of Derval’s favourite foods.

“I find it quite easy to include cheese in my diet, I really like cheese,” says Derval.

She explains that she loves adding cheese to recipes, for its distinctive flavour.

“When I am cooking or developing a recipe, I love to use cheese as an addition for taste and I use it in small to medium quantities - enough that it makes a bit of a taste difference.”

But there are many simple ways to include cheese in your dinner menu or as a snack, according to Derval.

“I recently made a chilli con carne and put some mature cheddar cheese on it. It really made the chilli,” says Derval.

“One of my favourite snacks would be an oat cake with a bit of cheddar and apple or some blue cheese and grape. I love the mixture of cheese and a little bit of fruit.”

Derval’s favourite childhood recipe was a dish that she learned to cook while still Dara Fitzpatrick (7) from Glasnevin, Olan Walsh (7) from Lucan and Charlotte Patten (12) from Clontarf, cooking up a storm in the kitchen!

attending primary school.

“When I was in sixth class we had a really good teacher and I remember she taught us how to do a quiche. It was a cheese and ham quiche and to this day, ham and cheese quiche is one of my favourite comfort and go-to foods,” Derval says.

Derval has recently published her debut cookery book, and says she takes inspiration from many different sources, but always enjoys adding her own twist.

“I get inspiration from everywhere. I spend my whole life looking at recipes that I really like and if they are not as healthy as I would like, I will adapt them.”

Derval derives great enjoyment from her role as ambassador for the Cheese up your life! campaign, as well as her involvement in another NDC initiative for primary school children, called Moo Crew (see pages 6&7 for more info on this).

“I am really enjoying the campaigns. It is nice for me to think about the way kids eat food and about quantities.

“It is also such a nice way to get kids to think about how they eat food, in a positive manner. So, for me, my awareness of living a healthy lifestyle fits in really well.”

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Olan Walsh (7) from Lucan, has fun cooking with NDC Cheese up your life! ambassador Derval O’Rourke.

Cooking for kids Stuffed pitta pockets These make a tasty lunch option.

Scrambled eggs with onion and cheddar cheese Adding a little cheese and herbs to eggs can transform them into a gorgeous meal.

Preparation time: 5 minutes Cooking time: 5 minutes

Preparation time: 5 minutes

Ingredients 2 mini pitta pockets 1 chicken breast, cooked and chopped 2 tbsp natural yogurt 1 tsp relish 2 chopped spring onions 1 tbsp chopped chives 25g grated red cheddar cheese Salt and pepper to season

Cook time: 5 minutes

Method: • Chop the chicken breast and mix it with the yogurt, relish, spring onion and chives. Season with salt and pepper • Put a slit in the top of the pitta pockets and stuff them with cheese.

• Pop the pitta pockets in the toaster • Remove from the toaster and add the chicken mix to the toasted pittas

Method • Melt the butter in a small frying pan and sauté the onion for 4-5 minutes • Add the beaten eggs and milk to the pan and cook until the egg begins to set • Remove from the pan and sprinkle with grated cheese and chives • Serve with a slice of wholemeal toast

Ingredients 1 tbsp butter ½ small onion, finely chopped 2 eggs, lightly beaten 1 tbsp milk 25g grated white cheddar cheese 1 tbsp chives, finely chopped

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The Dairy Goodness

PREPARE, TRAIN AND RECOVER –

INGREDIENTS FOR SUCCESS

NDC ambassadors and international rugby stars, Rob and Dave Kearney tell The Good Life about the importance of diet and nutrition for success in sports.

The Kearney brothers need no introduction. The Irish rugby duo are well recognised across the country for their prowess on the field for the national rugby team, as well as kitting out for Leinster.

Older brother Rob and his younger sibling Dave have built their sporting success on years of training and hard work, as well as applying nutrition advice under the guidance of their performance nutritionist.

For budding sports players, both brothers say, the best advice is to train hard and, most of all, enjoy your sport.

Fuelling fitness

To perform at their best, sports professionals, and nonprofessionals alike, must optimise their dietary intake. For Rob and Dave, this means getting the right amounts of energy and nutrients to meet the demands of their intense training schedule.

Timing meals can be a challenge but Rob says: “We appreciate the importance of diet and nutrition when it comes to our performance and we take guidance from the professionals in this area. Eating well is essential, and adapting your nutritional intake to your sport is a necessity. In-season or out of season, as well as pre-, during and post-performance, all influence our nutritional

considerations.”

He describes recovery as an essential element of any training regime. His advice is: “Hydrate, restore, nourish and rest.”

Dave says that, generally speaking, their diets contains a wide range of foods and both enjoy dairy foods. Dave comments that he makes a conscious effort to ensure that milk and dairy are a regular feature in his diet. Rob agrees, adding: “Growing up on a farm, it has always been an integral part of my diet.”

Grass roots

The Kearneys grew up on a family farm in Co Louth. Their parents, David and Siobhan Kearney are the fourth generation to farm at Willville, Carlingford, set in a stunningly scenic location in the Cooley Peninsula.

It was here that Rob and Dave filmed a television advert – It All Starts Here – for the NDC, which highlights the goodness of Irish dairy, based on quality, pasture-based farming and promotes dairy as part of a healthy, balanced diet and active lifestyle.

Both brothers said that, if they weren’t professional rugby players, they could imagine themselves following in the family tradition and working as farmers.

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The Dairy Goodness

DAIRY DELIGHTS SO, HOW DO THE BROTHERS LIKE THEIR DAIRY SERVED?

Rob

1. Milk – hot or cold?

Cold.

2. Cheese – slice it, melt it, grate it?

Melted.

3. Yogurt – favourite flavour?

Coconut.

4. Butter – melted on potatoes or toast?

Toast.

Dave 1.

Milk – hot or cold?

Cold.

2. Cheese – slice it, melt it, grate it?

Melted.

3. Yogurt – favourite flavour?

Vanilla.

4. Butter – melted on potatoes or toast?

Potatoes.

Influences

Dave and Rob credit their parents as strong influences in their lives. In their early childhood, the brothers spent their fair share of time on the sidelines of a pitch supporting their dad, David (Snr), who played regularly with Dundalk Rugby Club.

As for mum Siobhan, David (Snr) gives her a lot of credit for the amount of time spent organising the children and driving them to training or matches. “They were very energetic and competitive boys growing up. We needed to keep them occupied and active,” says Siobhan. “In addition to the space on the farm, we were very lucky with the amount and variety of sports clubs in the area.”

Dave (Jnr) says she was influential in their approach to healthy eating. “My lunchbox going to school always consisted of healthy foods.

Fruit, yogurt etc. While daily breakfasts consisted of cereal or porridge with milk, or yogurt smoothies.”

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Enjoying the fresh air and green pastures on their farm in Bohernamona, Thurles, are Edmond, Thomas and Ann Dwan.

Keeping it in the

Family Being awarded top prize in the National Dairy Council & Kerrygold Quality Milk Awards in 2014 was a huge honour for the Dwan family, fourth generation farmers from Co Tipperary.

The family’s dedication to producing the finest quality milk, paved the path to victory in this prestigious competition, which rewards the top dairy farmer in the Republic of Ireland annually. The Dwans were nominated by local co-op, Centenary Thurles, which produces Thurles Fresh Milk.

Twenty-seven-year-old Thomas Dwan accepted the award on the day, quickly pointing out that there is a team of three behind this family farming enterprise.

With parents Edmond and Ann by his side, they operate a 75 hectare dairy farm located in Bohernamona, Thurles.

The dairy way

Historically, tillage was the focus of the farm and remained so until the 1970s. Edmond inherited the farm from his own parents, Michael and Ellen, and under his direction, it became a dairy enterprise in the mid-70s.

Starting out with a herd of about 20 cows, he grew it over time to 60 cows, which he

maintained until about eight years ago. Since then, the farm has been expanding.

“We are an all-dairy farm and we keep all our calves. The males are sold on as yearlings and the females are kept on the farm,” explains Thomas.

In 2013, the Dwans had a herd of 97 cows, this increased to 105 in 2014 and by the end of 2015, that is expected to rise to about 115.

Family farming

Thomas grew up in Bohernamona with six siblings but he always knew that he would be a full-time farmer there one day.

He completed a degree in Construction Management in Limerick Institute of Technology (LIT) and while he lived away from home in his first year, the remaining three years were spent commuting.

“Growing up, I was always on the farm. As far back as I can remember, I was put to work,” jokes Thomas.

After LIT, Thomas completed the Green Cert

with Teagasc, while working at home. Family farming is very important to him and having his father with him each day is invaluable.

“At the moment there is so much work to be done, so we help each other. My father has years of experience, which is a great help.”

Farming has been a lifelong passion of Thomas’s mother Ann, who was also raised on a farm in Tipperary.

“My mother is on the farm nearly everyday too, milking, or feeding calves. And she raised seven of us while doing that too,” says Thomas.

“In other countries farming is looked at as just a business, but in Ireland the land is important, it is much more of a family thing.

It is an ideal way to rear kids.”

Surprise win

To say that the Dwans were surprised winners of the national milk awards, would be an understatement.

“There were a lot of top farmers in the running, it was very competitive, the last

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Edmond, Ann and Thomas pictured in their state-of-the-art milking parlour at their farm in Thurles.

thing I expected was to win. It was a big surprise,” says Thomas.

But it was also a real endorsement of the farm’s success, and the high standards the Dwans are always aspiring to.

“We have a routine when it comes to the cows, the place is kept spotless and there is always consistency.

“We get the cows out to grass early. We start calving at the end of January and the cows go out day and night from the end of February until the end of November,” explains Thomas.

Expansion

To meet the demands of the expanding herd, the Dwans invested in a new 16-unit, herringbone milking facility in 2011, which can be expanded to 20 units when needed.

With the abolition of milk quotas on March 31, this expansion may come sooner rather than later according to Thomas.

“The opportunity is there to expand and we will increase bit by bit. But you have to get as efficient as possible first. The quota has held back a generation of farmers, but my generation sees it as a huge opportunity.”

Thomas and Edmond have introduced a number of measures to improve efficiencies throughout the farm including: housing design that uses natural and LED lighting; recycling of the plate-cooler water; harvesting rain; and supporting hedgegrows and wildlife.

Centenary Thurles has nominated two farms in recent years for the NDC & Kerrygold Quality Milk Awards. The Dwan family’s success has created a bit of a buzz in the area, according to Thomas.

“It is great to see smaller co-ops winning this competition.”

Rewarding the best

These awards create an opportunity to showcase Ireland’s excellent pasture-based dairy farming, as well as help to build awareness about the dairy farmers in the Republic of Ireland who are behind our local dairy brands.

Thomas’s mother Ann, says: “It has been a great achievement, we were shocked but delighted. A lot of hard work went into achieving it.”

It spurred an emotional reaction from Edmond: “I was stunned when we won

the first round within Centenary Thurles, and when I found out that we had won the overall competition, I broke down into tears.”

“But we have always looked for quality in our milk. Our aim – Ann’s and mine - from day one, was always to have high quality,” says Edmond.

The original six-unit milking parlour, which Edmond built by hand more than four decades ago, still stands in the yard on the Dwan’s farm. A symbol of another time, it is also a reminder of the huge progress that the family has made over the years.

The NDC & Kerrygold Quality Milk Awards is back for 2015 with co-ops invited to nominate their top dairy farmers for the awards – details at www.qualitymilkawards.ie.

TEAGASC FARM WALK A Teagasc Farm Walk takes place on the Dwan’s farm in Bohernamona, Thurles on Thursday, 23rd April, 2015 from 2pm-4pm. This walk is part of National Dairy Week 2015 and will provide a great opportunity to see how the Dwans achieve their award-winning standards.

For more information contact Teagasc – www.teagasc.ie

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SPREADING THE NEWS

Each week, dedicated journalists and broadcasters bring us the very latest agricultural news and stories from across rural Ireland. We introduce you to just some of the people behind the headlines and why they are passionate about our dairy industry.

Damien O’Reilly presents CountryWide on RTÉ Radio 1 every Saturday morning. Born, bred and still living in Castleknock, Damien may seem like an unlikely voice in agricultural broadcasting.

But, with an uncle farming in Ballyjamesduff, where his father also grew up, and school holidays spent on that farm, it is safe to say his well-spent, welly-wearing youth has served him well.

Damien sampled his first taste of the media when he was 16, on a work experience placement at the Cavan Leader. After school, he went on to study Broadcasting and Journalism at Senior College, Ballyfermot, before really cutting his teeth in Shannonside Northern Sound Radio.

With a Kildare mother and Cavan father, Damien had a real appreciation of rural and farming life from an early age.

Being objective is an essential part of working in media but Damien says it is sometimes difficult to demonstrate objectivity when it comes to critiquing the Irish dairy sector.

“It is hard not to sound like a fan with a typewriter when talking about this,” he says.

“Our farms are relatively small, family operations, dotted across rural Ireland.

Our climate is suitable for cows to graze outdoors for most of the year in welfarefriendly and relatively environmentally friendly conditions. Kerrygold butter is the top selling brand in Germany while Baileys Irish Cream is among the most recognisable beverage brands globally. Meanwhile, Ireland represents just 1 per cent of the global milk pool yet accounts for around 13 per cent of the global infant milk formula.”

Damien says he always drinks a carton of chocolate or protein milk after a run or a session in the gym.

“But the reason I am in the gym in the first place might relate to a soft spot I have for the cheese board on restaurant menus and in particular, the growing range of Irish farmhouse cheeses. Yum!”

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Helen Carroll from Johnswell, Co Kilkenny is a television presenter on RTÉ’s Ear to the Ground and a freelance journalist. Farming was always in the backround when Helen was growing up in Kilkenny. Her father was from a dairy farm in Kilkenny and worked for ACOT (now Teagasc), and Helen also spent time on her cousin’s farm too. Helen studied journalism in Rathmines DIT and her first job after college was with Aertel, where she stayed for four years. She has worked as a broadcast journalist in TV and radio ever since.

Helen loves working on Ear to the Ground and says that the best part of the job is the great welcome they all receive when they visit people’s homes and farms.

She thinks Ireland should be very proud of its grass-based farming system.

“The very high quality of Irish farm produce and its wonderful international reputation is down to grass-based farming.

This is the natural way to produce a natural product. Some of the best farmers I’ve met say they’re not dairy or beef farmers - they grow grass.”

Like Damien, Helen’s dairy product of choice is cheese!

Darragh McCullough is also a presenter on RTÉ’s Ear to the Ground, as well as deputy editor of the Farming Independent.

Darragh was born and reared on his home farm at Elmgrove, Gormanstown, Co Meath. As well as his demanding media career, Darragh is a partner in a 450-cow dairy enterprise, and grows 50 acres of daffodils.

Darragh completed an agricultural science degree in UCD, followed by a masters in International Development. For Darragh, the best part of working on Ear to the Ground is getting to understand more about how food is produced, as well as the technology involved, and the people who make it happen.

Darragh believes he is privileged to be able to combine his two passions.

“I always thought I was going to be a farmer. A part of me still sees myself as a farmer, but I now have the privilege of being able to look from the outside in. I like having an expertise in an area and I like the sense of being part of an industry that isn’t anonymous.”

He feels that Ireland should be proud of its family-farming heritage.

“People know that if a family has made a living out of a particular enterprise over hundreds of years, that they probably take a lot of pride in doing what they do.

“But the one constant is change, and I think we are seeing farmers becoming more open to non-traditional arrangements in relation to farm structures.

“Take my own situation at home for example. Because I am not there every day, I am not able to milk cows, but my neighbour is and wants to expand. With the average piece of farmland being sold only once every 550 years, my neighbour could be dead and buried before additional land would come up for sale beside his farm. Instead, he is getting into partnership with my dad and me, where we can pool resources, land, and stock.

“Share-farming, long term leases and company farming are all other elements of this change, allowing farmers to continue making a good living from their enterprises.”

Darragh’s favourite dairy dish is baked parsnip with plenty of fresh cream!

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Fuel

for life

A positive attitude and a well-considered diet are important ingredients for healthy ageing, writes dietitian Paula Mee, who provides some inspiration for eating well.

I like the quote: ‘Life is like one big canvas; throw all the paint you can at it!’ And it is worth remembering that as we reach the middle and later years of life. If I’m honest, ‘getting on’ is not something I find myself embracing with gusto. However, internally, there is of course an imperceptible acceptance that middle-age is here, yet frequently I feel like a skittish school girl, full of devilment inside! And I feel I’ve stacks of paint yet to fling at life’s canvas.

No barriers

It’s consoling that many around me are proving that age is no barrier to a full and vibrant life. My neighbour (in her 80s) is a trooper and an absolute tonic. She is an active gardener, a keen golfer and her adopted grandchildren are mad about her. She epitomises fitness and simply belies her age. Much is known about the effects of smoking and sun damage on the skin, but stress and unhappiness add even more years to the face and body. I think it’s her untroubled attitude to life that is her best kept secret!

Diet for good digestion

Of course, we naturally slow down, little by little, as we age. Even our digestive tract slows down. In fact, this is one of the most common complaints of older people.

The smooth muscles of the gut contract more slowly and, therefore, foods move unhurriedly through the intestine. This can be helped by keeping well hydrated and making sure you include higher-

fibre foods like wholegrains, legumes, fruits and vegetables at each meal.

Other small changes to digestion can influence our nutrient uptake.

For example, if saliva production decreases, there is a knock-on effect on how food is broken down in the stomach. Sometimes the stomach itself produces less acid and enzymes and this then affects our ability to absorb vitamins B12 and D, and calcium.

To compound matters we are less able to make vitamin D from the action of sunlight on our skin as we age, making it even more difficult to absorb calcium. Milk fortified with Vitamin D is a good staple and can be included and cooked in recipes too.

Calcium, of course, is important for keeping bones healthy. What’s not so well known is that calcium contributes to other benefits too – such as normal muscle function.

Staying vitalised

And so attention to our food choices and our activity patterns are two significant factors that help us assist the healthy ageing process.

There’s such a lot of living to do after midlife, and getting adequate nutrition helps to keep us vitalised and energised to live it fully.

The former presenter of RTÉ’s Health Squad, Paula Mee writes for the Irish Times health supplement Health and Family and runs a dietetic clinic in Medfit Proactive Healthcare in Blackrock, Dublin.

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Chicken and Parsley Sauce Fish Chowder

This recipe makes 4 servings. If you only need 1 serving, divide the remainder into three suitable containers and freeze. You can use half the quantities below if you just want enough for two. Nutrient-rich, this simple dish provides a lot of bang for your buck. Both the fish and the milk contain high quality protein. This helps to meet our requirements, and protein is important for the maintenance of muscle mass. This comforting and warming dish is also soft and easy to eat, perfect for anyone who has difficulty chewing.

Serves 4 Preparation time: 10 minutes Cooking time: 10-15 minutes Ingredients: Olive oil 1 small onion, peeled and chopped Tiny pinch of salt (optional) Lots of freshly ground black pepper 175g potatoes (peeled and cut into 1cm cubes) 500ml chicken stock 350ml whole milk 300g fish – mix of salmon, white fish and smoked fish, cut into 3cm chunks 1 tbsp chopped chives 1 tbsp chopped parsley Method: 1. Pour a small drizzle of olive oil into a large saucepan on a medium heat. Add the onion and season with salt and pepper and cook for 4-5 minutes and then add the potatoes with the stock and milk.

2. Bring to the boil, then reduce the heat and simmer for 3 minutes until the cubes of potatoes are half cooked. Add the fish and gently simmer for another 3-4 minutes or until the fish is opaque and the potatoes are tender.

3. Season with salt and pepper to taste and stir in the fresh herbs to taste.

Per 100g 395kJ/95kcal 4.4 1.4 5.4 2.3 8.2 0.8

Preparation time: 5 minutes Cooking time: 15 minutes Ingredients 1 small white onion, peeled and finely chopped 1 tbsp butter 1 tbsp flour 200ml whole milk, warmed 2 tbsp of frozen peas Pinch of salt (optional) Black pepper to season 200g of leftover cooked chicken breast Fresh parsley, chopped finely to garnish Method: 1. Firstly make the parsley sauce. Melt the butter in a saucepan and add the onion. Sweat for about 10 minutes, until the onion is soft but not coloured.

2. Add the flour, and using a wooden spoon, stir for about 2 minutes allowing the flour to cook a little.

3. Turn up the heat and gradually add the warmed milk. Bring to the boil and then reduce the heat to a simmer. If the sauce is too thick for your liking, thin it out as required using a little more milk.

4. Add the cooked chicken and frozen peas and stir gently until everything is warmed through.

5. Season the sauce with pepper (and a pinch of salt) and stir in the chopped parsley.

6. You can dish this chicken and parsley sauce up in any number of ways. It is delicious served with a jacket potato or with a little champ topped with grated cheese.

This recipe generates 2 x 276g portions. These are small portions for a small appetite.

Nutritional breakdown

This recipe generates 4 x 229g portions Nutritional breakdown Energy (kJ and kcal) Fat (g) of which saturates (g) Carbohydrate(g) of which sugars (g) Protein (g) Salt (g)

Comfort food at its best! This is an ideal dish if you are cooking for one or two and if you need to rustle up something wholesome in a very short time. It’s also perfect for anyone with a delicate tummy or who doesn’t really feel like eating. Poor appetite can be more common as we get older and less active, and the key is to ensure that every meal counts nutritionally. This recipe is a great way of using up some leftover cooked chicken from a Sunday roast or a rotisserie chicken from the local butchers.

Serves 2 (small portions)

Per portion (229g) 906kJ/217kcal 10.2 3.1 12.3 5.2 18.8 1.9

Energy (kJ and kcal) Fat (g) of which saturates (g) Carbohydrate(g) of which sugars (g) Protein (g) Salt (g)

Per 100g 513kJ/123kcal 5.1 2.7 5.9 2.6 13.2 0.2

Per portion (276g) 1416kJ/338kcal 14.1 7.4 16.2 7.2 36.4 0.5

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Irish Dairy: A reputation to cherish Zoë Kavanagh, Chief Executive, National Dairy Council, outlines the importance of maintaining and enhancing the dairy industry’s reputation for excellence The Irish Dairy Industry has entered an exciting period of transformation in the wake of the recent abolition of milk quotas, which, for three decades, restricted how much milk farmers could produce. Today, the Irish Dairy Industry is well-positioned to make a valuable contribution to our national recovery. This is based on the unique knowledge and skills of Irish dairy farmers and the outstanding results of our natural grass-based farming, which provide consumers at home and abroad with high quality, nutritious dairy products.

In navigating a sustainable growth path through the opportunities and challenges of a post-quota world, the Irish Dairy Industry’s priority will continue to be the maintenance and enhancement of its hardwon reputation for excellence – the key to the consumer’s trust in, and loyalty to, Irish dairy products.

As part of its ongoing role in championing the Irish Dairy Industry, the National Dairy Council recently commissioned a study entitled A Trusted Reputation: The Irish Dairy Industry’s Critical Asset. Its purpose was to gain a better understanding of what drives the reputation of the industry now, what will drive it in the future; and what it needs to do to protect and enhance this critical asset in the context of future expansion.

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In reputational terms, quality is the single most important attribute of Ireland’s Dairy industry, the study concluded. Other key defining attributes include: the economic contribution it makes; the provenance of its milk, i.e., the country’s unique grass-based dairy farms; and its significant potential for growth. Equally, the structure of the industry, particularly its co-operative ownership model, is seen as a unique asset.

The study indicated that the industry’s focus on innovation, research and development must be intensified in order to fully avail of the opportunities that proliferate in this new era for dairy. Innovation and product development are crucial factors in enabling the creation of effective points of differentiation for dairy products.

Export growth, the pasture-based system and the infant milk formula market are identified as offering significant growth opportunities.

The industry is also beginning to leverage innovation to develop the potential of dairy-based products, especially in terms of life-stage nutrition.

Everything that can be done should be done to protect and enhance the industry’s identified reputation attributes, and the inherent competitive advantage we can offer, both at home and in our growing export markets.

Five steps to success Given the superb opportunity for international expansion, maintaining the dairy industry’s highly regarded reputation will be a vital part of its future success.

The NDC’s reputational study urges the Irish Dairy Industry to implement all necessary measures to preserve and augment its reputation. Key steps it recommends includes: 1. Never lose sight of the importance of the local market and the core value of preserving the industry’s reputation at home.

2. Actively promote the industry’s strengths in sustainability and its contribution to local communities, the wider economy and the environment.

3. Be proactive in any debate about dairying and dairy products, and vigorously promote the natural goodness and excellence of dairy at all times. It is important to keep the public fully informed of the range of health and nutritional benefits provided by dairy products for individuals at different life-stages, through engaging, evidencebased reporting of research and innovation.

4. Nurture the connection between the dairy industry and dairy consumers, especially in an environment where consumer engagement increasingly occurs online rather than at the farm gate.

5. Continue to adopt and enforce the highest standards to preserve product quality – the paramount ingredient in the industry’s current and future reputation.

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Dishing up dairy delights!

Award-winning Irish media chef Phelim Byrne shares his tasty, but simple, summer recipes

Gingerbread and Cointreau Cream Pots with Butterscotch Sauce (Serves 6-8) Ingredients 1 Jamaican gingerbread loaf 8 tbsp of Cointreau

Smoked Salmon Rosette with Buttermilk Pancakes (Makes 16-20 mini pancakes) Ingredients: 8 slices of smoked salmon 250g plain flour 1 finely chopped spring onion 300ml buttermilk 8 level tsp crème fraiche 1 egg Salt and pepper 1 tbsp of rapeseed oil Preparation: • Whisk the flour, egg, buttermilk and spring onion together in a bowl to smooth consistency to achieve a thick pancake batter and season to taste • Heat the oil in a frying pan • Add the batter, a dessertspoonful at a time, to the pan to resemble little blinis / mini pancakes • Colour evenly on one side over a medium to low heat then turn over to cook on the other side • Remove from the pan and pat dry with some kitchen paper • Present 3-4 mini pancakes on each plate topped with a rosette of smoked salmon, a dollop of crème fraiche and perhaps treat yourself to a spoon of caviar!

For the creamy filling: 380g tub mascarpone cream 200ml fresh cream 2 tbsp icing sugar 4 tbsp of Cointreau

• Place the mascarpone into a large bowl and loosen by whisking a little • Slowly add in the fresh cream, icing sugar and 4 tbsp of Cointreau • Whisk until smooth and place to one side For the butterscotch: 225ml fresh cream 50g butter 1 dessertspoon of golden syrup 1 tbsp of dark brown soft sugar • Place these ingredients in a saucepan • Bring to the boil and stir over a medium to high heat for 3-4 minutes with a wooden spoon • Allow to cool before serving on top of this decadent dessert

To assemble: • Place one dessertspoon of the creamy mixture into the base of the little jars or your chosen pots • Cut one regular slice of gingerbread (about 2 inches thick) and cut it in half. Squash the ginger cake to about half the size and place a slice into each little jar • Top the cake with a tbsp of the Cointreau • Now add another tbsp of the creamy mix on top • Place in the fridge for about one hour to set • Remove and top each pot with a spoon of your butterscotch sauce • Serve and savour!

Fruit-Filled Lemon Meringue Roulade (Serves 6) Ingredients: 4 egg whites 4 tbsp caster sugar ½ tsp vanilla essence

4 tbsp of lemon curd 150ml fresh cream 300g of fresh soft and chopped seasonal berries

Method: • Whip the caster sugar and the egg whites to firm peaks • Beat in the vanilla essence • Lightly grease a sheet of baking parchment with a film of oil • Spread the mix out evenly, yet not too exact • Sprinkle with the flaked almonds • Bake for 20- 25 minutes approx. at 180°c (ovens vary) • Remove and cool • Sprinkle icing sugar over another sheet of parchment

Flaked almonds to decorate Icing sugar for dusting

• Turn the meringue upside down onto it with the flaked almonds now on the sugared paper • Peel off the cooked-on piece of parchment gently • Spread some freshly whisked cream over one third of it (about 1 inch thick) on the end closest to you • Drizzle in the lemon curd and then pile in the fresh fruit • Roll (like a Swiss roll) and then place on a serving platter • Sprinkle with some icing sugar and decorate with a few fresh strawberries or decorative fruit pieces!

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MAKING WAVES TOGETHER National Dairy Council ambassador, Easkey Britton, is one of Ireland’s greatest surfers. Easkey is part of a campaign entitled ‘Milk, A Force of Nature’, promoting the goodness of milk as part of a balanced diet.

This five-time, national surfing champion has made history as the first Irish person to surf Tahiti’s infamous hell-wave, Teahupoo, aged just 16. But behind this surfing force of nature, from Rossnowlagh, Co Donegal, is Easkey’s mother, NC. She has guided and encouraged Easkey along an adventurous path through her life’s journey so far one day and one wave at a time.

Twenty-eight-year-old Easkey learned how to surf when she was just four. Named after a wave, she is one quarter of Ireland’s first true surfing family, along with dad Barry, sister Becky Finn, and of course, mum NC. Easkey is a pioneering big-wave surfer, an artist, writer, and academic.

She has a keen sense of social justice and is considered one of the most important female surfers around today, having co-founded Waves of Freedom, which helped introduce surfing to women in Iran for the first time. She has been making waves on and off the surfboard her whole life.

Nurturing adventure

Her adventurous spirit was nurtured by her mother NC, who became a surfer herself during a time when it was unheard of for a woman to ride a wave in Bundoran. NC turned a deaf ear to discouragement and followed her heart. “I had some adventures to get hold of my first surfboard, but I did it and I went out there.

I surfed off the cliffs in Tullan and sustained a cut to my head my very first time in the water. I just stuck a beret on my head for the entire summer so my dad wouldn’t notice,” she laughs.

“And away I went and I kept surfing and one day I said to him to come and watch the water and I went out on the board and surfed and he said, ‘OK, I get this’.”

Following her heart was something NC instilled in Easkey and it has had a strengthening force on their relationship.

“Mum and I have a special relationship, we are more like best friends, than mother and daughter,” says Easkey.

“She inspired me from an early age to have a sense of exploration. “I was always encouraged to explore my passion in what I was most drawn to the sea, surfing, exploration, world cultures.”

One of the things Easkey learned from NC, at a very young age is that nothing is impossible.

“If you can envision it, believe it, then you can do it,” she says.

Trip of a lifetime

When Easkey was aged 11, she and NC shared an amazing adventure, travelling to Nepal together.

“As soon as we got on the plane, we stopped being mother and daughter and Easkey made as many decisions as I did,” NC recalls.

“We travelled all over Nepal, we rafted down rivers, climbed and tented out in the jungle.

“We went from Nepal, across Tibet and into Bhutan. It was an incredible journey for both of us. I think I do things with Easkey that I would never do otherwise – climbing up gorges, under waterfalls and into crevasses,” says NC. For Easkey, this trip was a first exposure to cultural diversity and it gave her a true understanding of what it means to have richness in life.

“By richness, I mean the need to examine life in all its complexity and diversity, to seek new experiences and overcome prejudice.”

This trip had a profound impact on her, inspiring her to travel to other far-flung places, volunteer in less well-off countries and use her surf board to break down barriers and empower women. NC has undoubtedly played a part in Easkey’s courage to face challenges.

“I feel when I face challenges, Mum is a great mirror, helping me see my own strengths that I doubted,” explains Easkey.

“Mum’s advice is very much ‘feel the fear and do it anyway’. If I am hesitant, or holding back, and I ask her what I should do, it’s always, ‘go for it’.”

The trip to Nepal was so special that they repeated it once again more recently. Easkey promised NC that when she was old enough, she would bring her back. The second trip was equally special.

Family time

Even though Easkey’s career and other commitments take her all around the world, exposing her to new cultures, flavours and foods, sharing a family meal together is very important when all four Brittons are home.

“In the winter we would sit around the fire and eat and that is lovely. Even now Easkey

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might be cooking pretty exotic foods from around the world, and the rest of us might be more traditional, but we would still all eat as a family,” says NC. Growing up, NC encouraged Easkey and her sister to have a healthy diet and get a good balance of nutrients.

Today, Easkey relies on that advice to ensure she has the right fuel and nutrients for making the most of her surfing sessions. When it comes to her food choices and diet, Easkey says it is all about finding what works best for you and listening to your body. This requires a slower approach to food, she explains, which can be a challenge today.

Milk, which provides a natural package of many nutrients such as calcium and protein, is a feature of Easkey’s diet. When she is at home, her breakfast ritual features porridge with milk and she is also a big fan of yogurt too. When she is away, there is another dairy product she misses; “When I travel, I miss the cheese from home most of all,” she admits.

‘A leap into the unknown’

As an ambassador for the NDC, Easkey feels that young people should be given the opportunity and space to explore whatever it is that excites them.

“If they are to be encouraged it must be towards seeking their own way, to not hold back, encouraged to get outside, get dirty, fall and make mistakes.

“They should build their own box instead of trying to fit into one. Take a leap into the unknown, something surfing teaches me again and again,” she says.

A young Easkey pictured with dad Barry, helping him carry the surfboard.

NC and Easkey pictured on their second trip to Nepal.

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Naturally a good choice.

@NDC_ie NDCIreland

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