It's not easy. The Addressbook can be exported as a CSV file, which Outlook
will import.
Mail however is a different matter. You need to google for a converter that
will convert MBox mail folders to a format that either Outlook, or OE or
Windows Mail (depending on your version of Windows) can import, and from
thence, exported to Outlook.
The alternative is, to find out whether your ISP offers IMAP mail as an
alternative to POP.