Friday, 27 November 2015

Healthy Snack Alternatives For On The Go!

Whether it be in between lectures or meetings busy schedules means when hunger strikes before lunchtime it can be hard to not grab a quick chocolate bar or bag of crisps for convenience.

Today we are going to share some of our healthy alternatives to sugary and fatty snacks that are not only much better for you but will keep you satisfied and fuller for longer!



Healthy Alternatives To Sweet Snacks-



Get your five a day and choose fruit- there's so much variety you can change it up each day

Get your sweet fix and dairy into your diet with low fat yoghurts

Popcorn is a great alternative snack which can be both sweet and savoury! There are so many different flavors to cater to any taste

Cereal bars are a great snack for those morning munchies- choose one with fruit for an extra health kick and to boost your five a day

Smoothies are often full of various vitamins and nutrients especially if you choose one with veggies in too and can be very filling

Dark chocolate I know what your thinking how can chocolate be healthy? Well in moderation dark chocolate can be very beneficial, it is packed with antioxidants

Healthy Alternatives To Savory Snacks




Baked as opposed to fried crisps will dramatically cut down both the fat and calories 

Craving something salty? Nuts are a great source of good fats and the perfect salty snack just remember to eat in moderation

Rice cakes are another versatile snack like popcorn which can be both sweet and savory and a great alternative to crisps

Choose wholegrain whenever possible such as oatcakes, or cracker snack packs to reap the full health benefits as opposed to refined grains

Dried vegetables or better know as vegetable crisps are a great way to get a variety of vegetables into one simple on the go snack, perfect if your craving something both savory and crunchy


You can find many of these healthy alternatives around our outlets across campus till next time, have a happy and healthy week!





Friday, 20 November 2015

How Can Your Diet Boost Your Mental Health & Movember Men's Health Update/Testimonial!

As it's still Movember and one of the topics this month looks at raisin awareness of is men's mental health today's topic will be looking how your diet can help boost your mental health!



This time of year can also bring about many cases of S.A.D (seasonal affective disorder) a mood disorder where people can experience depressive symptoms and poor mental health due to the change in season.

Your diet can dramatically affect your mental health, what we put in our bodies can affect our energy levels, how we feel and our thinking patterns.




Eating Breakfast Is Key!- eating a healthy, filling and balanced breakfast to start off the day will keep your energy levels high and stop you from becoming irritable and tired.


Eat Slow Release Foods!-  foods high in protein such as nuts, seeds, oats and whole grains as opposed to sugary snacks and drinks means you won't fall victim to the "sugar crash". This is when certain foods give us a sudden rush of energy. but then quickly fades making our blood sugar levels low which in turn can affect your mental health. Eating slow release foods which will give you energy longer over the course of the day will help avoid this.


Stay Hydrated!- It is important to drink plenty of water throughout the day or you could become dehydrated. Dehydration can often make it difficult for you to think or concentrate clearly, therefore could negatively impact your mental health. To make staying hydrated a bit more exciting why not try flavored water, green/herbal teas or diluted fruit juice?


Cut The Caffeine!- Too much caffeine can cause anxious or depressive thoughts as well as affect your sleep so be sure to cut back on the teas and coffees if you are experiencing any of these symptoms.


Eat Good Fats!- Many shudder at the thought of fatty foods but foods rich in good fats such as omega 3 and 6 is essential for your brain to function properly. Foods such as oily fish, nuts, sunflower/olive oil, milk, eggs, cheese, yogurt's and avocados are a great source of healthy fats.


We are also very excited to say that our catering and accommodation manager- Ian Webster is taking part in Movember in hopes to raise awareness of men's mental health! Below you can view his testimonial, link to his fundraising page and a picture update of his mustache!


Hi, my name is Ian Webster, I’m the Accommodation & Catering Manager at RGU. This is my 2nd year of doing Movember.  The 1st year I did, we didn’t have an RGU team and I really pleased that this year we have one with 67 members all actively trying to raise money for the campaign!  I think this is mainly due to the enthusiasm and drive of Marty McGouran, the RGU: RAG chair, and I am very grateful for his support!

My passion is men’s mental health and about getting men to speak more about their feelings. Too many men bottle things up and don’t speak to anyone about how they feel.  I was particularly moved by an email I got in September from the Movember movement about the World Suicide Prevention day and the suicide note that was printed in there (see attached). If we can prevent one man from committing suicide by getting them to talk then we will have achieved a lot.  I know that some of the money we raise will go towards this. 

I also think that in our everyday lives we need more men to talk about how they feel for their own mental well being and we can encourage other men to do this and feel comfortable doing this by creating an environment in which they feel they can talk about their feelings.

I like the Movember campaign as it is very visual and people ask what you are doing when they see your mustache and you can explain the campaign to them, especially as the month goes on. I am doing a scary trucker mustache this year. I am going to grow a beard into December and keep the Mo – member going!

Ian Webster

Link to my Movember campaign:



Remember if you are feeling depressed, anxious or feel your mental health has changed and become low it is essential you visit your GP and let them know. Having a strong support system whether that be family, friends or maybe the counselling services at the university are also very important to your mental heath. Bottling up your feelings is never the answer and can make things worse in the long run.

We hope this was helpful and informative for all of our readers and that you have a happy week!



Friday, 13 November 2015

Six Steps Towards Better Health & Eating For Energy

Afternoon Everyone!

Sometimes it can be hard to know how to live a balanced and healthy lifestyle and getting the correct information can sometimes be a struggle. Well today we have broken it down into six simple and easy to follow steps towards better health.


At this time of the year when the evenings are getting darker sooner and all you want to do is curl up nice and warm in bed away from the cold weather having the energy to do anything especially coursework can seem impossible. Not all hope is lost however! We have some tips on what to eat for a much needed energy boost!



Many of these snacks such as yoghurt and fruit can be found in our catering outlets all over campus. Need your breakfast on the go and want something healthy? Well no need to panic we have cereal, porridge and cereal bars to name but a few options on offer to keep you going! We hope you all have a good week!

Friday, 6 November 2015

Healthy RGU Live Cook Off & Recipes

We have certainly had a busy week on campus! On Monday we had the Movember Launch Party, Tuesday was the One RGU Many Nations Carnival and on Wednesday we had the Healthy RGU Event with a live cook off. To see the full album of photos and info from the event simply have a look on our facebook page (link is in the sidebar)



Today we will be sharing with all of our readers the recipes from our live cook off at the Healthy RGU Event! Our wonderful chef Greig had been giving demonstrations during the event on how to cook healthy, quick and simple dishes at home. Below are the recipes from the event both are very healthy, full of vegetables, vegetarian and the first recipe is also vegan!



Lentil & Potato Dahl Recipe 

Makes 4 portions

500 grams red lentils
1000ml water
20ml rapeseed oil
2 large potatoes
4 sticks of celery
1 large onion
2 cloves of garlic
2 vegetable stock cubes
10 grams cumin
10 grams Turmeric
10 grams madras powder
10 grams powdered ginger
Small bunch of fresh coriander

  •       Bring the water to the boil and add the lentils cooking them till just soft, then drain and put to the side
  •      Dice the celery, onion and potatoes
  •    Fine dice the garlic
  •       Reduce the stock cubes in a pan to the correct dilution as per the product specification
  •       Heat a pan with the rapeseed oil
  •       Add the potatoes, onion, celery and Garlic to the Pan and sautee off
  •       Add in the curry spices and mix with the potatoes, Garlic and onion
  •       Add the vegetable stock to the pan with the other ingredients
  •       Add the lentils
  •     Leave on a low heat for 15 to 20 minutes for all the flavours to mix
  •     Chop the coriander and add it to the dahl ready for serving



Quorn & Vegetable Bolognese Recipe

Makes 4 portions

350 grams quorn Mince
20ml rapeseed oil
50 grams sliced mushrooms
50 grams diced courgettes
50 grams diced peppers
2 medium onions diced
2 cloves of garlic
500 grams chopped tomatoes
50 grams tomato paste
10 grams dried mixed herbs
2 vegetable stock cubes

  •       Heat a pan with the rapeseed oil
  •       Add all the diced vegetable and garlic and sauté off
  •      Add the quorn mince and cook out a bit more
  •    Add in the dried mixed herbs
  •       Dilute the stock cubes with the correct water dilution as per the product specification and add to the pan.      Add in the chopped tomatoes and leave to cook out for 15 to 20 minutes on a low heat
  •      Add the tomato paste to thicken