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!