5 Ways to Stay Healthy and Organized this Holiday Season

You've heard it: Christmas carols.  The holiday season insanity is here.  Christmas parties, school concerts, holiday baking, Christmas gifts and cards, dinners out, open houses, family gatherings, and more!  It is less than one month until Christmas. 

How to survive this time of the year.

1) Schedule in time to take care of yourself. 

There is so much going on.  When we are stressed, our eating habits may change.  Put purposeful wellness activities into your calendar.  Take a yoga class. Another great option is home workout DVDs.  These allow you to fit in your workout at whatever time best suites you. Make time to grocery shop once a week.  Carry a water bottle with you to stay hydrated. Make time to maintain meaningful connections in your life.  

2) Identify your "dinner deck" and make that.

Supper hour comes each day.  No one needs the extra pressure of answering that question - what should I cook for dinner.  Keep things super-simple. Identify 5 simple meals that you can make with your eyes closed - your "dinner deck". Try whole-grain spaghetti and meatballs, chicken thighs coated in panko and serve with a plum sauce, a simple minestrone soup, a lentil soup, a DIY Pizza, stir fry and frittata

3) Build in exercise to your festivities.

Time is such a precious resource and it becomes very stretched at this time of the year. When this happens, we tend to cut out what we deem as non-essential.  

Purposeful exercise helps to manage stress, manage weight, helps our immune system work well and helps keep you mentally healthy.  Make your social time active.  Go skating, play hockey, go swimming, go to a gym and play racquet sports.  Combining active time with social time helps everyone feel good on so many levels.  

4)  Involve your kids and solicit help.

Holiday activities like baking and wrapping gifts can be fun if you have help.  Involve your kids where possible. Give them specific jobs and tasks.  Need some kid-free time?  Propose a babysitting swap with your friend - you each get some time to do the things you need to do while each taking a turn being with the kids.

5) Give yourself permission to outsource where possible.

Where do you need the extra help?  Take advantage of the many ways you can outsource.  For example, with meals and food, consider the following suppertime helpers: shop bought roasted chickens, frozen lasagne + side salad, deli style soups with whole meal rolls. There are many options. Still encourage balanced meals, rather than just having pizza for dinner, have fewer pieces and balance out with a salad or veggie sticks.  Shifting away from all-or-nothing thinking helps to keep things balanced and healthy. 

5 benefits of Eating less Meat

5 Benefits of Eating Less Meat

Cutting down on red meat and having more meat-free days makes health sense. Here are five reasons why a plant-based diet is better for you

 

1.      It reduces your cancer risk

Studies link a high intake of red and processed meats to an increased risk of colorectal cancer. Recent US research published in the journal JAMA Internal Medicine suggests people who eat a vegetarian diet have a 22% lower risk of this cancer.

 

2.      It can aid weight loss

Around 6 in 10 Irish adults are obese and according to the World Health Organisation Ireland is on track to be the fattest country in Europe by 2030.  Carrying excess weight increases our risk of type 2 diabetes, heart disease, stroke, certain cancers and arthritis. Plant-based diets tend to be less energy dense so we can eat more and feel fuller eg

* Swap 125g regular beef mince for a mix of 75g lean beef mince, 75g mushrooms and 50g green lentils and you’ll have 60% more on your plate, will reduce your calorie intake by a third and your total fat intake by over two-thirds, plus you’ll boost your fibre intake threefold.

 

3.      It can help lower cholesterol

Figures from the latest National Diet and Nutrition Survey reveal that meat products provide 24% of the saturates in the diets of 19 to 64-year-olds and dairy products a further 22%. Plant foods are typically low in saturated fat and some (nuts, seeds, avocados and vegetable oils) are high in unsaturated fats, which help to maintain healthy cholesterol levels.  Eating more fruit, veg, pulses and grains provides a valuable mix of vitamins, minerals, antioxidants and soluble fibre, which all work together to keep our heart and circulatory system healthy.

 

4.      It can save you money

It’s possible to get your five-a-day (and a large quantity of low-fat, low-calorie, filling food) for a fraction of the cost of a steak.

 

5.      It’s eco-friendly

Supply and production of food (including land use) accounts for 19% of  greenhouse gas emissions. Put into context, the production of 10g beef protein releases the same quantity of greenhouse gases as 162g wheat protein (the amount in 46 slices of bread, 1.4kg uncooked pasta or 22 bowls of branflakes). The figures speak for themselves.

How To Stay Healthy In The Holidays

The frost has now started to cover the trees and pathways across RGU, that means we are now truly into winter and can now finally mention... Christmas!

Many of us find the festive period a difficult time to stay on track with our health, over indulgence during the Christmas time is encouraged, with mine pies, chocolate and party foods everywhere. Not to mention the freezing cold often puts many of us off going outside and exercising.

However just because it is winter time does not mean we should give up or loose motivation on living a balanced and healthy lifestyle. Why not read our top tips for staying healthy in the holidays below for inspiration?

Balancing Carbs & Protein

The word "carb" has often been a taboo subject the past few years in the dieting world, we often see advertisements promoting low or no carb meals, promoting the belief that they are unhealthy and can have a negative affect on weight loss. This is simply not the case!

Carbohydrates are a key component of all of our diets as they are our main source of energy. However there are certain carbs that are healthier than others that we should be eating. It is also important to be aware of how to balance these against proteins. Many of us can be confused on how to portion control, knowing how much vegetables, carbs and protein should be on our plates at each meal. This week we will be looking at what types of carbs and proteins we should be eating and how much in order to live a balanced and healthy lifestyle.

Women's Health & Essential Nutrition

Hello everyone! It is hard to believe that we are now into November! This month is particularly exciting as it is Movember. If you are unaware Movember is a month where men across the world grow facial hair for charity or men and women exercise for the month to raise funds for charity to.o. The whole month is focused on tackling male health issues such as prostate and testicular cancer as well as male mental health.

If you have been reading our blog for a while you would know last year we ran a campaign for Movember and did an interview with Ian Webster the RGU Accommodation & Catering Manager about how he was raising funds this year and why it was important to him. This year we thought we would do something a bit different and tackle Women's Healthy specifically looking at essential nutrition.

In our Healthy For Life Guide below you will see we have looked at the topics of energy, strong bones, healthy hearts and brain boosters to name but a few including recipes that you can make from home packed full of essential vitamins and nutrients!

How To Boost Your Immune System Over Winter

We are officially coming into the winter months now and a step closer to Christmas! However this also means the dreaded flu season is upon us. With sickness bugs beginning to spread like wildfire it is important to keep your immune system in tip top shape in order to minimize risk of catching the flu!

Not sure where to start? No need to panic as we have great tips and tricks available in our new Healthy For Life Guide "Boosting Immunity" including what foods to to eat, vitamins to be aware of and a guide to your fitness over winter too.

We also have a very comforting and hearty soup recipe for Thai Chicken & Sweet Potato, full of nutritional value and a perfect boost for your immune system!

Health Inspiration & Recipes For Autumn

The leafs are changing colour, the nights are getting darker and Halloween is fast approaching, the Autumn season is finally here!

As the days get colder it can be hard to find motivation to stay fit and healthy, to keep morale high we have a list of some easy to follow health tips for the season and some cooking inspiration with a warm and comforting Indian butternut squash curry recipe, enjoy!

Sensible Shopping

Living away from home for the first time means it can be difficult to know how to budget your food shop properly. All of us not just students have been victims of wasting food that is out of date or buying too much for the week and throwing away food (essentially meaning we are throwing away money!)

This week we will be focusing on sensible shopping and easy tips and tricks you can follow to spend less whether it be your daily, weekly or monthly food shop.

Freshers Guide To Cooking: Thrifty 30 Minute Meals

We want to wish all of our new Freshers a very warm welcome and to also welcome back returning students for the new academic year!

Being a new student means learning to cook for yourself can be tricky, especially if you are on a budget. It often feels easier to pick up a takeaway or a ready meal as opposed to making a home cooked meal. However over time this can have a negative effect on your body, mental health and can even effect how you study.

If you have already picked up our new 2016 Student Survival Guides you will have seen our Thrifty 30 Minute Meals, showing you it is possible to eat well without spending hours in the kitchen and on a budget. Below are a selection of the recipes from our guides you can try at home! Show us your take on these meals and send us your pictures on our social media!

Being Salt Savvy & Knowing The Facta

It's August meaning a new Healthy For Life topic! This month we are focusing on how to be salt savvy! With students preparing to come back to Uni or for new Freshers it is important to keep up a healthy diet outside of home. Living independently from our parents means we don't always think about the nutrition in our food, convenience and price usually come first. No need to worry because we are here to help! Read below to find out the key facts about the salt in your food.

Salt is an important part of our diet, however too much can have a negative effect on our health. Salt does not just come from the amount we sprinkle on our food, it's everywhere! It's important to be aware of foods high in salt and looking at the nutritional information on food packaging so you know how much you are consuming each day.

We look forward to seeing all of you again in September and remember to stay salt savvy!

Diabetes Awareness: Types, Symptoms, Treatment & Risks

This month our Healthy For Life focus is on Diabetes, knowing what types of Diabetes there are, how to spot common symptoms, the risks and treatment available. There are many misconceptions and false information circulating online regarding Diabetes so it can be confusing to know exactly what it is.

No need to be confused any longer however as we give you the facts down below! To enlarge any of the image simply double click them.

Many people are unaware the differences between Type 1 and Type 2 Diabetes, they are in fact very different. With Type 1 the body cannot produce any insulin, with Type 2 the most common form of Diabetes develops when the body isn't producing enough insulin or the insulin ins't working properly. Continue reading below for more information and treatments for both types.

Both types of Diabetes will have similar symptoms to look out for however with Type 1 these can develop very rapidly over a few weeks and are very noticeable to spot. With Type 2 these symptoms will develop more slowly over a period of months or even years. Continue reading below to find out more about what Diabetes is and the diagnosis process.

Unfortunately for Type 1 Diabetes there is no method of prevention however for Type 2 there are ways in which you can help lessen the risk of developing Diabetes through diet and exercise. Below we have some useful tips on prevention and key risk factors to avoid.

We hope you found this informative and will help you look out for the key warning signs should you be worried. We are sure you are all enjoying your summer break, remember to keep active and eat well!

How Your Diet Can Affect Your Exam Stress

Our diet can have a huge impact on our brain, from our mood to our concentration levels what you eat really can affect your exam stress!.

When we are in high pressure situations it can be very tempting to pick up the most convenient snacks possible to give us quick energy or to comfort eat to deal with the stress but did you know how these bad habits actually affect you?

Letting your energy levels slump and only eating when your really hungry will have a worse affect than grazing. When studying you are best having healthy and light snacks throughout the day to keep your energy levels stable.

Fruit & vegetables contain vital nutrients and chemicals that can foster the production of Dopamine, this plays a key role in motivation and engagement. Fruit & vegetables can also improve memory, moods and minimize body inflammation!

Take caffeine in moderation, over consumption of tea, coffee or sugary drinks can cause dehydration and an irritable mood making it harder to focus on studying.
As we said before memory boosting nutrients can be found in vitamin A, E & C such as eggs,carrots, broccoli, fish, nuts and green leafy vegetables.

Lecithin is a component of all cell membranes and can help calm nerves! Good sources of this can be found in egg yolks, soybeans, cauliflower and beans.

How To Make Your Food Shop Go Further

We all know it can be hard to shop on a budget, not just for students! It can be very easy to spend huge amounts of money on the weekly shop and not even realize until you get to the tills. Today we are going to look at how to be more of a smart shopper and make that food shop budget stretch further!

Write out what you need before hitting the shops- More often than not if you don't know exactly what you need it can be very easy to buy more than you intended and fall for the offers and pick up non essentials such as confectionery.

Take a set amount with you- The best way to stick to a budget is to take out cash beforehand, forcing you to stick to your budget and not be tempted to overspend.

Cook in bulk and freeze- Not only will this save you money and wastage if your food is about to go out of date it also keeps you super organized! Having home cooked meals frozen is particularly good for this time of year if you are too busy studying simply bulk cook in advance when you know your going to have a hectic schedule.

Check date labels- Particularity on more expensive and perishable foods such as dairy, meat and fish check the dates before you buy! This will reduce waste when you go into your fridge to only then realize all of the food is past it's sell by on the same date.

Use your leftovers- Wether it be leftover chicken from a roast dinner that could be used in tomorrows dinner or bread could be used as breadcrumbs don't let anything go to waste!

Ditch the takeaways- Takeaways can be very expensive and can easily add up to your weekly or monthly costs. If you know your going to be craving a cheat meal simply make your own takeaway from home, it won't only be cheaper but very likely much better for you.

Getting Active For Summer On A Budget

Not yet summer ready and short on money this month? Well don't worry there is still plenty of time to get fit for summer without emptying your wallet! Check out our new H4L Guides below for some top tips!

Vegan & Vegetarian Day ReCap & Recipes

Due to the growing demand for Vegan options on campus from both student's and staff we had decided to run a Vegan & Vegetarian day working in association with the RGU Vegan & Vegetarian Society!

For the day our chefs had prepared a delicious Korean tofu broth with an offering of a variety of vegetables and rice noodles. The feedback had been wonderful and everyone loved the broth!

For our Vegan eaters out there we thought this week we would focus on some inspirational recipes that you can cook from home just like this one!

Three Bean Chili- Full of protein and filling this dish is perfect for those days you are craving some comfort!

Sweet Potato Curry- Who says curry can't be Vegan? Simply replace cream for coconut milk!

Hoisin Vegetable Wrap- Perfect for on the go and filled with vegetables and nutrients

Spaghetti With Green Pesto & Pine Nuts- A great Italian alternative packed with flavour!

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