TAKE 15

World Mental Health Day and Take 15

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Take 15 is encouraging employers and employees across the UK  and Ireland to take time out, away from TVs, computers, phones and emails, to connect with colleagues, family or friends.

 

Another way you can take time out of your day and focus on your mental wellbeing is by focusing on relaxation.

 

Relaxation techniques can deepen our breathing, reduce the release of stress hormones, slow down heart rate, reduce blood pressure and help reduce muscle tension. Similarly, relaxation is also linked with increased energy and focus, improved immune function, relief from muscular aches and pains, and motivational and productivity gains

There is no one method that is better than any others, therefore choose one that you find enjoyable and meets your specific goals. The best relaxation technique is the one that fits in with your requirements and lifestyle

Here are 4 great relaxation techniques:

 

Music

 

Music has the power to transform your mood. If you feel the tensions rising, stick on a little classical music to transport you to a higher plane or plug into your favourite song to transport you to good times

and happy memories. Listening to soothing music can lower blood pressure, heart rate and anxiety. If you want to let off steam and get rid of pent up anger, stick on some dance, rock or pop music really loudly

and belt out the song at the top of your voice.

Music therapy is a recognised way of improving mental health, according to the charity Mind.

 

Yoga

 

Yoga combines correct breathing techniques with posture, flexibility and mobility exercise. Yoga places a great emphasis on making breathing deep, rhythmic and effective. The principle of this concept is that

essential thoughts and messages are delivered far more effectively when the body is relaxed and the brain is well oxygenated. This will help the body and mind work more successfully while feeling less tired and less

stressed.

 

Massage Therapy

 

Massage therapy helps induce relaxation, through promoting a healthier blood pressure, helping to lower circulating levels of stress hormones, and helping to relieve tense/tired muscles. From a

physiological perspective the friction produced from the strokes of a massage increases blood flow which will in turn and the elimination of muscular waste by products such as lactic acid. This helps to relax the muscles.

 

Exercise

 

Exercise at a moderate intensity can help reduce circulating levels of stress hormones (eg. cortisol). It can also help reduce muscle tension, improve circulation, reduce blood pressure and improve sleep.

To relax, select an activity that you find enjoyable or fun and avoid activities that are competitive, gruelling or of high intensity

Healthy for Life

Healthy for Life is the health and wellbeing programme which combines both food & nutrition and broader health awareness initiatives, to provide  comprehensive health and wellbeing service across RGU.  

Across Campus you will notice our Healthy Leaves displayed on our Food Counters, these are in place so that you can find food to suit your dietary requirements, for example Eat well, one of your 5 a day, made with Whole Grains, Baked not fried and Vegetarian. 

As part of the Healthy for Life Programme we have various posters around Campus to inform and educate about Healthy Eating and living.

Look out for our Healthy for life Menu Commitments Poster displayed around Campus which details in 10 commitments  how our food is carefully prepared each day:

1. Our menus are created by Experienced Chefs who have a passion for food
2. Our Recipes are Freshly prepared and made as close to the mealtime as possible
3. We feature Fresh fruit, vegetables , whole grains, lean proteins and low or non fat dairy options
4. We provide a vegetarian friendly environment with a  variety of vegetarian menu options
5. We provide nutritious choices where possible, make nutritious information available for the food we serve
6. When available our menus include seasonal selections with local and sustainable products
7. We are proud to serve culturally diverse menus ,featuring traditional favourites, ethnic dishes and international flavours
8. We are reducing the amount of salt and unhealthy fats in our recipes and working with our suppliers to do the same in their ingredients
9. We recognise and accommodate Special dietary needs in a personalised sensitive manner
10. Our Chefs and Dieticians help take the mystery out of Healthy Eating with nutrition education programmes and wellness events


We have various Healthy food outlets across campus with New Salad bars in ABS, Health and Social Care Building and Sports Café, Also in the Basement Café we have the new concept Fresh off the Chopping Board with freshly prepared Salads, in Grays School of Art we have the Vegan and Vegetarian Bar and in the Sir Ian Wood Building we have various Healthy options in Wraps and Flats.

 



Women’s Health Month

 

October is women’s health month

So let’s talk about essential nutrition for women...

A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce premenstrual syndrome (PMS), boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause.

 

Calcium for strong bones

If we build strong bones in our youth, we reduce the risk of osteoporosis (also called brittle bone disease) as we get older. The risk of suffering from this debilitating condition increases dramatically if your bones are weak. Bones continue to grow in density until our late teens and early 20s. After the age of 35, we naturally lose bone density, making it increasingly important to obtain a good and continuous supply of calcium and vitamin D to keep bones strong and avoid foods and drinks that can make them weaker.

Dairy produce has always been highlighted as the best source of calcium but there are other sources to tuck into if you don’t like dairy or are lactose intolerant, such as small boned fish (sardines, anchovies), green leafy vegetables, soya milk, tofu, almonds and seeds. For women, it is recommended to aim for at least 3 portions of dairy per day.

 

Folate - healthy babies, healthy heart

Folic acid or folate (vitamin B9) is essential during pregnancy to prevent neural tube defects such as spina bifida. The spinal cord is formed in the first 12 weeks, meaning folate is critical during the very early stages of pregnancy. It can be weeks before you realise you are pregnant, which is why all women of child-bearing age are advised to take a supplement.

Folate is also good for the immune system, energy production, preventing anaemia and may also help to protect against heart disease and stroke, so it’s worth making sure your diet contains enough, even if you’re not planning a baby.

Women of childbearing age considering pregnancy should take a folate supplement of 400mcg a day in addition to the 200mcg from their diet (total of 600mcg). Pregnant women need a total of 700mcg during the first 12 weeks of pregnancy.

 

Magnesium for a healthy system

Magnesium is vital to a number of bodily functions. It helps the body deal with stress, generates energy and builds healthy bones - it also helps the muscles and nervous systems. Studies show that low intakes of magnesium may be linked to pre-menstrual syndrome (PMS), type 2 diabetes, osteoporosis and migraines. Symptoms of magnesium deficiency include muscular spasms, cramps, lethargy, poor memory and sleep disorders.

Green vegetables, pulses, nuts, seeds and unrefined (brown) grains are the best sources of magnesium. Magnesium is almost completely lost during food processing.

 

Brain-boosting Omega-3 fats

Oily fish are incredibly rich in one of the most beneficial types of fat: omega-3 fatty acids. Omega-3 fats are vital for the development of a baby’s brain, which makes them a key nutrient for pregnant women. Studies also show that women who have a good intake of omega-3 during pregnancy may help to ensure the baby develops a healthy brain and nervous system and possibly reduce the risk of having a premature baby. Omega-3 fats also keep adult hearts healthy and reduce the risk of stroke, and may help to reduce the risk of dementia and Alzheimer’s disease. Generally, omega-3 offers genuine health benefits whatever your stage of life.

We can get all the omega-3 oils we need by eating a couple of 140g portions of oily fish each week. Options include fresh salmon, mackerel, fresh tuna and tinned sardines. Walnuts, flaxseeds and omega-3 eggs are also great sources.

 

Snacking the Healthy Way

 

Snacks can be healthy contribution to your day and can stave away hunger. When you feel hungry, a good snack can tie you over until the next meal, and prevent you from overdoing it at the main meal. A snack should be a boost of energy too and a positive contribution to your nutrition intake for the day.

But… people tend to get carried away. So this guide should help you to rethink your snacking habits.

 

The ideal snack

·         Less than 150-200kcals

·         Low in salt, saturated fat and sugar

·         Should include protein and fibre- nutrients that help keep you fuller for longer

·         Should be eaten before you get over-hungry- or you can end up over doing it!

·         Should be eaten as part of a regular meal pattern of breakfast, lunch and evening meal

 

Remember to always check if you’re actually hungry? Or are you reaching for food because you are stressed or bored?

Don’t go over board- snacking shouldn’t add in extra calories to your day- it should mean you are eating smaller portions at your main meals.

Snacking is an ideal time to get in some extra fruit and vegetables- as these are low calorie snacks.

 

Trying to lose weight?

Snacks can be useful to keep you going between meals, and can be a good part of a weight loss regime- if you’re clever about what you snack on. Fruit with fibre is a good snack when trying to lose weight as fruit is low in calories e.g. apple, banana. If you eat regularly, you’re less likely to over eat when it comes to snacking.

 

How do I know that the snacks I am choosing are healthy?

Reading labels is really the only way of being smart about your snacking. There are so many new grab and go, convenience snack foods out there. Here’s a quick guide to food labels – aim to choose foods with the lowest amount of sugar, salt, fat and saturates per 100gram.

 

A healthy snack should come from one of the major food groups- carbohydrates, protein, dairy or fruit and vegetables. The following healthy snacks are all less than 200kcals;

 

·         Small pack of unsalted popcorn or homemade popcorn

·         Wholegrain pretzels

·         Fruit and vegetables

·         Nuts and seeds- unsalted and only a handful ( they contain healthy fats but are high in calories) – 12 almonds or cashews, 20 pistachio nuts,

·         A 0% low fat-low sugar yoghurt with a piece of fruit

·         Peanut butter and a slice of wholegrain toast or ryvita cracker

·         Homemade/reduced fat hummus or salsa and carrot, pepper, sugar snaps or celery sticks.

·         Nutrition/energy bars- but remember to read the label!

·         1 tablespoon of nut butter with rice cake

·         Plain yoghurt with berries

·         Light cheese with grapes and wholegrain cracker

·         2 squares of dark chocolate and some strawberries

·         100g trail mix

·         1 mini box of yoghurt coated raisons

It’s really important to watch your portions however. It’s better to buy nuts, seeds, popcorn, pretzels etc. in single portion packs so that there’s no temptation to overdo it- as snacking shouldn’t lead to weight gain

 

What about treat foods?

It’s okay to have a treat every now and then. Have a personal limit – maybe one to two times a week and try keep them less than 200kcals.

Try treats like 1 oatmeal cookie or flapjack, a fun-size chocolate bar, a bag of popcorn, 4 squares of dark chocolate, 2 plain biscuits, 1 scoop of ice cream, muesli/fruit bar or a 1 small cupcake/mini muffin.



FOCUS ON LUNCH

 

We’ve heard all about the importance of eating breakfast, but in reality all of the nutrition you take in during the day is equally important- including lunch. Lunch should provide about a third of your nutrition for the day.

It’s also important to take some time away from your desk to enjoy your lunch. About half of people report they regularly skip lunch. Taking a lunch break is an important part of workplace wellbeing and can help your concentration and problem solving ability.

As schools and colleges are back and holiday season is over, everyone is trying to get back into routine. Are you constantly rattling your brain and thinking ‘What will I have for lunch today?’.

 

It’s important to achieve the right balance of nutrients at lunch to avoid getting sluggish in the afternoon and craving unhealthy snacks. You’re aiming to get a variety from the food pyramid- carbohydrates, fruit and vegetables and dairy. It’s important that you give your body what it needs to keep it going for the working day.

 

Time is of the essence

As adults, juggling work, housework and often kids can mean it’s hard to find time to be prepared in the mornings.

• Pack your lunch or the kids lunches the night before
• Think about what lunches you will want for the week- then prepare a shopping list so that you have all the ingredient s to hand during the week
• If you are buying your own lunch out or in work- choose the healthier options available from the list below.

 

Spruce it up!

Having the same sandwich for lunch day in day out can get a little boring. Change things up. These tips can be useful for adults and children alike. Try getting your main lunch to include a carbohydrate, protein, dairy and some vegetables. These options can all be chosen in your staff restaurant

• Prepare extra dinner the night before (couscous, rice, pasta) and reheat it for lunch the next day
• Make a batch of homemade soup and bring in a thermos flask or reheat if you have access to a microwave, taken with a bread-roll
• Try rice or couscous salads with salmon and vegetables
• Vary the type of bread you choose- think wholemeal wraps, granary bread, pittas, crusty rolls
• Snack on vegetables with hummus
• Chicken, beef or tuna salad- with blueberries, tomatoes, rocket, roasted peppers and beetroot
• Sandwich filling ideas and combinations to try at the salad counter

Ø  Salad and low fat cream cheese

Ø  Sliced turkey, low fat cheddar, tomato, pepper, lettuce and onion

Ø  Egg, low fat mayo, sweetcorn and cucumber

Ø  Roast meat, relish, rocket and goats cheese

Ø  Tuna, sweetcorn, lettuce, tomato

Ø  Reduced salt ham, brie cheese and spinach

Ø  Roasted vegetables and goats cheese

Ø  Peanut butter and banana

Ø  Tinned sardines, cucumber and red pepper relish

Ø  Beetroot and falafel with feta cheese pitta

 

Snack attack

• A low fat yoghurt
• Glass of milk
• Keep a tub of raw veg sticks on your desk (peppers, celery, carrots)
• Fresh fruit – banana, apple, orange, pear
• Berry fruit salad- strawberries, raspberries and blueberries

 

If you’re really craving something sweet or savoury after your lunch, try choosing some of the following healthier snacks

• Low fat crisps
• Snack size chocolate bar
• Plain low salt popcorn
• A plain biscuit

Remember to keep hydrated! Water is the best form of hydration.

NEW at the Faculty of Health and Social Care Building!

New and Refreshing Salad Bar

At the Faculty of Health and Social Care Building, we have a new Fresh and Healthy Salad Bar, as part of our Eat Well Programme and Healthy for Life Campaign.

Everyday from 11.30am - 2.00pm we will be providing a range of Fresh and Healthy Salads to tickle your taste buds and build your own Salad Box for only £2.75.

Don't forget to check out our Healthy wall next to the Salad Bar for all our Healthy for Life Campaigns as well as some of our Healthy and simple Recipe cards.

Healthy Heart

Get heart heathy - it’s a family affair

 

September is Irish Heart Month. The focus this of this year’s campaign is stroke prevention.  Every hour, someone in Ireland dies from a stroke. Heart disease and stroke are the leading causes of death worldwide.  It was always thought that heart disease affects older people- however we now know that it can actually start in early childhood as a result of poor diet and lack of physical activity.

 

Did you know?

·         About 80% of heart disease is preventable.  Eating healthy food is one of the best ways of making sure that your heart is working at its best.

Making changes to your diet and lifestyle can seem daunting. The good news is that by making a few small changes you can make heart healthy choices that don’t require too much thought or effort. The principles of a heart healthy diet are; choosing low fat dairy products, wholegrain breads and cereals, increasing fruit and vegetable intake, choosing lean protein, reducing fat and salt intake and processed foods.

 

Heart healthy tips for adults and children

·         Match the energy you take in with the amount of exercise and activity you do each day. If you are overweight, losing just 5% of your body weight can reduce your risk of heart disease.

·         Why not get off the bus a few stops early, walk the dog, take the stairs, cycle to work or walk the kids to school, walk to the shops. You should aim for 30-60 minutes of physical activity every day. Exercise is one of the best ways to keep the heart muscles strong. .

·         Make the switch to wholegrains- bread, cereals, rice, pasta, potatoes. These foods are high in energy and low in fat.

·         Cook at home – it’s easy to turn to quick meals like frozen pizza and chips. These foods are high in fat and salt. Try reducing your intake of fast food to once a month as a treat.

·         Hide the frying pan: Think low fat cooking methods like baking, grilling , boiling, steaming.

·         Cook without adding fats or oils. Use low-calorie cooking spray and a non-stick frying pan. If you need more liquid, try adding a splash of water.

·         Choose low fat or reduced fat spreads. Choose olive oil, rapeseed oil, peanut oil, sunflower, safflower, soya bean oil these contain mono and polyunsaturated fats (good fats). Remember all oils contain 100% fat and are high in calories so take care to watch the amount you use. Palm oil and coconut oil contain saturated fats –these are best avoided for heart health.

·         Plate proportions at dinner should be half vegetables (2 servings), one quarter meat, and one quarter rice, potatoes or pasta.

·         Choose low fat dairy for all the family (children > 2 years)- milk, yoghurt, reduced fat/ low fat yoghurt.  A healthy mid-morning snack is a low fat yoghurt with a piece of fruit.  Low fat varieties contain the same amount of calcium.

·         High five: Aim to eat five portions of fruit and vegetables a day for all the family. Some healthy snacks don’t even require preparation- bananas, grapes, apples, berries.

·         Think oily fish: Eating fish can help reduce your risk of heart disease by up to 50% . You need to eat oily fish twice a week. Ideas include baked salmon with baby potatoes, fish stir fry, tinned mackerel or salmon with sweetcorn and brown bread.

·         Change your salty ways: Try using other flavours in dishes like garlic, pepper, rosemary, thyme, coriander, parsley.