ronan morris
Who is he?
Ronan Morris owns Ronan Morris Integrated Wellness Systems.
He studied PICP Level 2 at Poliquin Strength Institute.
Ronan is from Wexford but based in Dublin right now and he provides training and nutrition for people struggling with their relationship and mindset towards food.
Where can you find him?
Facebook: Ronan Morris and Ronan Morris Integrated Wellness Systems.
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
Ronan Morris owns Ronan Morris Integrated Wellness Systems.
He studied PICP Level 2 at Poliquin Strength Institute.
Ronan is from Wexford but based in Dublin right now and he provides training and nutrition for people struggling with their relationship and mindset towards food.
Where can you find him?
Facebook: Ronan Morris and Ronan Morris Integrated Wellness Systems.
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
THE INTERVIEW MARCH 2014
Describe your lifestyle:
I call it the alternative bachelor lifestyle. Train, eat, sleep, repeat.
Try to move lots outside the gym -walk or cycle everywhere I go; I don’t buy into the alcohol culture, and basically just try take care of my body. It’s the only one I have!
Describe your diet in a few words:
Adequate protein, adequate vitamins and minerals, plenty of fiber, low in nothing and high in flavour!
How do you relax?
My favourite way to relax is going home to Wexford and sitting round by the fire with my family. When that luxury isn’t available, I relax by reading, walking in the park, and listening to podcasts while doing some foam rolling!
How well do you sleep & for how long?
I sleep pretty well, try to be asleep by 11 and get 8-9 hours, most nights I manage this! I find magnesium oil to be a great help to relax and get a good night’s rest.
I call it the alternative bachelor lifestyle. Train, eat, sleep, repeat.
Try to move lots outside the gym -walk or cycle everywhere I go; I don’t buy into the alcohol culture, and basically just try take care of my body. It’s the only one I have!
Describe your diet in a few words:
Adequate protein, adequate vitamins and minerals, plenty of fiber, low in nothing and high in flavour!
How do you relax?
My favourite way to relax is going home to Wexford and sitting round by the fire with my family. When that luxury isn’t available, I relax by reading, walking in the park, and listening to podcasts while doing some foam rolling!
How well do you sleep & for how long?
I sleep pretty well, try to be asleep by 11 and get 8-9 hours, most nights I manage this! I find magnesium oil to be a great help to relax and get a good night’s rest.
"I sleep pretty well, try to be asleep by 11 and get 8-9 hours, most nights I manage this! I find magnesium oil to be a great help to relax and get a good night’s rest."
Describe your training:
Mostly resistance training. Nothing fancy, designed around a few basic compound movements. Hard and heavy.
I train for 45 minutes to an hour 4-5 times a week. Alongside that, I try to get in a total of 2 hours a week of flexibility/mobility work. That could be five minutes stretching in the morning, or a half hour foam rolling session in the gym.
Does your diet fit into one of our stereotypes? No.
If so, which one? If not, what would you brand it as?
I don’t fit within a particular diet system, I just focus on meeting my protein requirements with high quality meats, getting enough fiber and micronutrients, meeting calorie needs and essentially just enjoying what I eat, and eating what makes me feel good.
Mostly resistance training. Nothing fancy, designed around a few basic compound movements. Hard and heavy.
I train for 45 minutes to an hour 4-5 times a week. Alongside that, I try to get in a total of 2 hours a week of flexibility/mobility work. That could be five minutes stretching in the morning, or a half hour foam rolling session in the gym.
Does your diet fit into one of our stereotypes? No.
If so, which one? If not, what would you brand it as?
I don’t fit within a particular diet system, I just focus on meeting my protein requirements with high quality meats, getting enough fiber and micronutrients, meeting calorie needs and essentially just enjoying what I eat, and eating what makes me feel good.
Have you followed any diets or detox in the past?
If so, which one? Elaborate
I have followed every diet under the sun, and they all work. But they’re not always sustainable, and usually result in rebound in weight gain and may be psychologically damaging by creating guilt associated with ‘bad food’. The best approach is to learn what’s healthy, and base your diet around that; don’t trap yourself in a cage, because in the long run it will drive you crazy!
If so, which one? Elaborate
I have followed every diet under the sun, and they all work. But they’re not always sustainable, and usually result in rebound in weight gain and may be psychologically damaging by creating guilt associated with ‘bad food’. The best approach is to learn what’s healthy, and base your diet around that; don’t trap yourself in a cage, because in the long run it will drive you crazy!
Image: Suat Eman/freedigitalimages.net
Where do you buy your food in Wexford?
Where do you buy your main groceries?
Wallaces Wellingtonbridge (you just heard the song in your head, didn’t you?)
Where do you buy your meat?
Richie Doyle’s on South Main Street always have good cuts! And the butcher’s counter in Wallaces is great!
Where do you buy your fish?
Wallaces. Great selection of fresh fish!
Where do you buy your vegetables?
Different places; Tesco have a decent range of organic produce, Wallace’s have some good stuff, but Kate’s Farm Shop is the best I’ve found in Wexford for fresh fruit and veg!
Do you buy in the local health food stores? Which one? What do you buy?
Not really. I go to Only Natural because they’ve a great selection of organic/fairtrade coffee’s, that’s about it.
Of all these shops, which is your favourite?
Kate’s Farm Shop. They have some amazing traditionally prepared and fermented sourdough bread. The ingredients are flour, water and salt. It’s a far cry from the 20 ingredient Brennan’s or Irish Pride.
What are your favourite restaurants and cafes in Wexford town?
Spice Indian Restaurant is fantastic, as is The Vine… it’s divine.
Where do you buy your main groceries?
Wallaces Wellingtonbridge (you just heard the song in your head, didn’t you?)
Where do you buy your meat?
Richie Doyle’s on South Main Street always have good cuts! And the butcher’s counter in Wallaces is great!
Where do you buy your fish?
Wallaces. Great selection of fresh fish!
Where do you buy your vegetables?
Different places; Tesco have a decent range of organic produce, Wallace’s have some good stuff, but Kate’s Farm Shop is the best I’ve found in Wexford for fresh fruit and veg!
Do you buy in the local health food stores? Which one? What do you buy?
Not really. I go to Only Natural because they’ve a great selection of organic/fairtrade coffee’s, that’s about it.
Of all these shops, which is your favourite?
Kate’s Farm Shop. They have some amazing traditionally prepared and fermented sourdough bread. The ingredients are flour, water and salt. It’s a far cry from the 20 ingredient Brennan’s or Irish Pride.
What are your favourite restaurants and cafes in Wexford town?
Spice Indian Restaurant is fantastic, as is The Vine… it’s divine.
Image:anankkml/freedigitalphotos.net
Do you grow any of your own vegetables, fruit or herbs?
Not personally, but we have a polytunnel at home that my mother looks after that’s full of goodies. Strawberries, various lettuce, kale, peppers, tomatoes, cucumber, various herbs, etc. You can definitely taste the difference!
Not personally, but we have a polytunnel at home that my mother looks after that’s full of goodies. Strawberries, various lettuce, kale, peppers, tomatoes, cucumber, various herbs, etc. You can definitely taste the difference!
Do you look for any particular standards when selecting food?
Do you buy what’s on special offer?
It depends. If you look around the supermarket, most of what’s on special offer is high calorie processed food. But if there’s some good meat or fruit and veg on special offer, it doesn’t make sense not to stock up!
Do you buy organic vegetables?
When I can. This list has the ‘dirty dozen’ of vegetables which are heavily sprayed and you should shell out the extra cash to buy organic. It also has the ‘clean 15’, which are fruit and veg that you can buy conventionally without the worry!
Do you try to buy local/farmer’s market?
I don’t go to the farmer’s market, but I’m thinking Kate’s Farm Shop is the next best thing!
Do you try to buy Irish? Which are your favourite products?
Irish lamb is exemplary. There’s no worrying about whether or not it’s grass fed, and it all tastes great!
Do you try to buy Wexford products? Which are your favourite?
STRAWBERRIES! And we do some great honey too! Not to mention the cheese!
Do you buy what’s on special offer?
It depends. If you look around the supermarket, most of what’s on special offer is high calorie processed food. But if there’s some good meat or fruit and veg on special offer, it doesn’t make sense not to stock up!
Do you buy organic vegetables?
When I can. This list has the ‘dirty dozen’ of vegetables which are heavily sprayed and you should shell out the extra cash to buy organic. It also has the ‘clean 15’, which are fruit and veg that you can buy conventionally without the worry!
Do you try to buy local/farmer’s market?
I don’t go to the farmer’s market, but I’m thinking Kate’s Farm Shop is the next best thing!
Do you try to buy Irish? Which are your favourite products?
Irish lamb is exemplary. There’s no worrying about whether or not it’s grass fed, and it all tastes great!
Do you try to buy Wexford products? Which are your favourite?
STRAWBERRIES! And we do some great honey too! Not to mention the cheese!
" The list called the 'dirty dozen' are heavily sprayed and you should shell out the extra cash to buy organic. The ‘Clean 15’, which are fruit and veg that you can buy conventionally without the worry!"
Boiled eggs & avocado salad & Greek yoghurt
What do you eat in a typical day?
Breakfast:
Do you always eat breakfast or sometimes skip it?
I eat it most days. If I have a client at 8 or 9, I’ll usually put my breakfast off until after seeing them, but I generally get to it, even if it’s 11 by the time I do!
What is your favourite breakfast?
Pork chops marinated in paprika, salt, pepper and apple cider vinegar; Wexford cheddar melted on top. And served with a massive salad!
What is your go to everyday breakfast?
Scrambled eggs or some type of omelette. They’re just so quick and easy to make if you’re stuck for time!
Breakfast:
Do you always eat breakfast or sometimes skip it?
I eat it most days. If I have a client at 8 or 9, I’ll usually put my breakfast off until after seeing them, but I generally get to it, even if it’s 11 by the time I do!
What is your favourite breakfast?
Pork chops marinated in paprika, salt, pepper and apple cider vinegar; Wexford cheddar melted on top. And served with a massive salad!
What is your go to everyday breakfast?
Scrambled eggs or some type of omelette. They’re just so quick and easy to make if you’re stuck for time!
Salmon, avocado and beetroot salad
Lunch:
Do you pre-pack a lunch/eat it at home/buy it somewhere?
All depends what I’m up to, but I’ll either pre-pack or eat it at home, I tend not to buy it somewhere if not most of all because the expense!
Do you prepare it or someone else in your house?
I prepare it! I love cooking!
Describe it.
I’m not one of these people who eats the same thing every day. It’s always based around a protein, and then it could be a salad, rice, potatoes, maybe just some fruit, leftover’s from last night’s dinner. It’s hard to say.
Do you pre-pack a lunch/eat it at home/buy it somewhere?
All depends what I’m up to, but I’ll either pre-pack or eat it at home, I tend not to buy it somewhere if not most of all because the expense!
Do you prepare it or someone else in your house?
I prepare it! I love cooking!
Describe it.
I’m not one of these people who eats the same thing every day. It’s always based around a protein, and then it could be a salad, rice, potatoes, maybe just some fruit, leftover’s from last night’s dinner. It’s hard to say.
Cajun pork chops with Wexford cheddar & avocado salad
Evening meal:
Do you cook it or buy it?
Always cook it. I put big effort into my main meal. Sometimes it could take me 2 hours to prepare!
Describe it.
Again, it’s hard to be cut and dry here but I usually start by simmering onions for about 20-30 mins or until brown, then add my meat of the day and whatever spices; brown up the meat and then depending on the dish I’ll throw in some tomatoes for a tomato based sauce, some coconut milk, or some cream. Reduce the sauce, then add a variety of veg! Then I’ll serve it with potatoes or rice, depending on the dish!
Is it fresh whole foods/boxed microwave foods/jarred sauces, etc?
Everything from scratch. Pouring some sauce out of a jar onto your chicken is not considered cooking, and anyone who considers it to be has clearly become too accustomed to modern convenience.
If you eat out, where?
I don’t really.
Do you cook it or buy it?
Always cook it. I put big effort into my main meal. Sometimes it could take me 2 hours to prepare!
Describe it.
Again, it’s hard to be cut and dry here but I usually start by simmering onions for about 20-30 mins or until brown, then add my meat of the day and whatever spices; brown up the meat and then depending on the dish I’ll throw in some tomatoes for a tomato based sauce, some coconut milk, or some cream. Reduce the sauce, then add a variety of veg! Then I’ll serve it with potatoes or rice, depending on the dish!
Is it fresh whole foods/boxed microwave foods/jarred sauces, etc?
Everything from scratch. Pouring some sauce out of a jar onto your chicken is not considered cooking, and anyone who considers it to be has clearly become too accustomed to modern convenience.
If you eat out, where?
I don’t really.
"I'm not a big snacker, but some dark chocolate probably gets in there every day, although it’s more of a meal.Higher in antioxidants than most fruit and veg, I load up on the stuff! And I love Kombucha! Full of healthy bacteria!"
Kombucha
Snacks:
What do you snack on?
Not a big snacker, but some dark chocolate probably gets in there every day, although it’s more of a meal. Higher in antioxidants than most fruit and veg, I load up on the stuff! And I love Kombucha! Full of healthy bacteria!
Where do you buy your snacks from?
Wallaces, Tesco, chocolate is chocolate.
How often do you snack?
It’s an ambiguous term. People who eat 6 meals a day could be considered to be snacking for 3 of those meals. I don’t ‘snack’, I just eat.
What do you snack on?
Not a big snacker, but some dark chocolate probably gets in there every day, although it’s more of a meal. Higher in antioxidants than most fruit and veg, I load up on the stuff! And I love Kombucha! Full of healthy bacteria!
Where do you buy your snacks from?
Wallaces, Tesco, chocolate is chocolate.
How often do you snack?
It’s an ambiguous term. People who eat 6 meals a day could be considered to be snacking for 3 of those meals. I don’t ‘snack’, I just eat.
The food in your meals (Quick answers):
How often do you eat the following?
The food in your meals:
Red meat most days
Poultry <1 per week
Fish most days
Cereal oats 2-3 times a week, granola <1 per week
Soup never
Fruit daily
Vegetables daily
Salads daily
Potatoes most days
Bread <1 per week of sourdough, not ‘bread’
Rice/quinoa 2-3 times a week white rice
Nuts once a week maybe
Sandwiches/wraps/rolls <1 per week
Sweets/cakes/pudding/chocolate chocolate every day. Ice cream twice a week! Oh yeah!
Crisps never
Take away food 1 a month maybe
Deli food never
Out at a restaurant <1 per month
Coffee/tea 2-3 coffees a day before 12pm only
Alcohol never
Smoothies/juices hardly ever
Sports drinks/protein chocolate milk post workout. Lots of protein, 5 ingredients vs 30, higher quality, fresher, less processed(milk is not powder lol) and much cheaper.
Water bottled/tap 2 liters a day bottled
How often do you eat the following?
The food in your meals:
Red meat most days
Poultry <1 per week
Fish most days
Cereal oats 2-3 times a week, granola <1 per week
Soup never
Fruit daily
Vegetables daily
Salads daily
Potatoes most days
Bread <1 per week of sourdough, not ‘bread’
Rice/quinoa 2-3 times a week white rice
Nuts once a week maybe
Sandwiches/wraps/rolls <1 per week
Sweets/cakes/pudding/chocolate chocolate every day. Ice cream twice a week! Oh yeah!
Crisps never
Take away food 1 a month maybe
Deli food never
Out at a restaurant <1 per month
Coffee/tea 2-3 coffees a day before 12pm only
Alcohol never
Smoothies/juices hardly ever
Sports drinks/protein chocolate milk post workout. Lots of protein, 5 ingredients vs 30, higher quality, fresher, less processed(milk is not powder lol) and much cheaper.
Water bottled/tap 2 liters a day bottled
Image: http://goo.gl/c90k6h
What is your favourite recipe?
I’m a bit of a chef, this is my variation on Shepherd’s Pie. I don’t have quantities because I trust my judgement. Learn to cook without recipes and experiment, you’ll shock yourself with what you can do!
Cut some streaky bacon into small strips and put on a heated pan. Fry until bacon crisps and fat is released. Throw in a chopped onion and fry until brown. Add 1lb of lamb mince and a drop of water and fry til brown. Add in some spices(chilli powder, cumin, some salt and pepper) and pour on two tins of organic chopped tomatoes. Reduce to your preferred consistency and then throw in some chopped veggies. Green and red peppers and mushrooms work best, and a chopped avocado is my favourite, it adds a strange texture that’s new and refreshing! Throw this all into an oven dish and put the usual mashed potatoes and grated Wexford cheddar on top and cook until the cheese is nice and brown!
I’m a bit of a chef, this is my variation on Shepherd’s Pie. I don’t have quantities because I trust my judgement. Learn to cook without recipes and experiment, you’ll shock yourself with what you can do!
Cut some streaky bacon into small strips and put on a heated pan. Fry until bacon crisps and fat is released. Throw in a chopped onion and fry until brown. Add 1lb of lamb mince and a drop of water and fry til brown. Add in some spices(chilli powder, cumin, some salt and pepper) and pour on two tins of organic chopped tomatoes. Reduce to your preferred consistency and then throw in some chopped veggies. Green and red peppers and mushrooms work best, and a chopped avocado is my favourite, it adds a strange texture that’s new and refreshing! Throw this all into an oven dish and put the usual mashed potatoes and grated Wexford cheddar on top and cook until the cheese is nice and brown!
Any advice for Wexford Healthy Eats followers?
The main point I want to make to anyone reading this interview and all the others is that what I eat(and anyone else) is merely what I eat. This interview is not a recommendation for you to copy me, or anyone else here. What you should do is read the interviews and see what we share in common, and maybe add those healthy habits into your life. The best thing you can do for your health is to find out your calorie needs (http://evidencemag.com/calorie-needs/), make sure you eat enough protein (2g per kg bodyweight is a good starting point) and just enjoy yourself.
The best diet plan should consist of the foods you love and enjoy and not be restrictive. It’s illogical to avoid things you enjoy just because I or someone else said so. Base your diet around foods you love, don’t overeat past your calorie needs, hit your protein targets and you will look and feel much better. There is no bad food. Depending on who you listen to, vegans will say meat will kill you, others will say sugar will. It’s all lies without ample evidence to support it. Eat what makes you feel good and never associate guilt with food. Stress is what will kill you, not sugar!
The main point I want to make to anyone reading this interview and all the others is that what I eat(and anyone else) is merely what I eat. This interview is not a recommendation for you to copy me, or anyone else here. What you should do is read the interviews and see what we share in common, and maybe add those healthy habits into your life. The best thing you can do for your health is to find out your calorie needs (http://evidencemag.com/calorie-needs/), make sure you eat enough protein (2g per kg bodyweight is a good starting point) and just enjoy yourself.
The best diet plan should consist of the foods you love and enjoy and not be restrictive. It’s illogical to avoid things you enjoy just because I or someone else said so. Base your diet around foods you love, don’t overeat past your calorie needs, hit your protein targets and you will look and feel much better. There is no bad food. Depending on who you listen to, vegans will say meat will kill you, others will say sugar will. It’s all lies without ample evidence to support it. Eat what makes you feel good and never associate guilt with food. Stress is what will kill you, not sugar!
