How To Stay Motivated With Healthy New Years Resolutions

Welcome back!

We hope you all enjoyed your Christmas and New Year festivities. We are now back from our holidays with our weekly blog posts again and this weeks topic is focusing on how to stay motivated with new years resolutions.

Many of us overindulge during the festive seasons/winter months in general so new years resolutions are a great way to give yourself a goal to be healthier and maybe shift those extra pounds from Christmas. This could also be general health resolutions such as quitting smoking or drinking, whatever your resolution may be good for you wanting to better your health and life!

However we all know staying motivated particularity with the January blues can be very hard, after a few weeks it can become easy to fall of the bandwagon. So we have some quick tips to help keep you motivated and on track!

 

It's A Lifestyle Choice, Not Just A Quick Fix- Improving your diet should be a lifestyle change for the better and a permanent goal you wish to keep. Having the mentality to only eat healthy to loose a certain amount of weight or for a set period of time will make you impatient- this is where many people fall and quit after a few weeks. Remember eating healthy and exercising isn't shouldn't be done just to make you look good or drop a dress size (but it is an added bonus!) its primarily for your health helping give you a long happy life! This should be your goal to help you stay on track for the long run.

Don't Go Cold Turkey!- With new years resolutions many of us can go overboard and completely cut out all junk food and restrict our intake to an unachievable amount. Going cold turkey can lead to constant cravings making it very hard and often leads to a binge of bad food after depriving yourself completely. We recommend to start of slowly such as cutting out crisps, then moving onto another food such as chocolate etc. However DO NOT stop eating treats all together- good health is about balance, we can all have a little treat once in a while it's simply about moderation. Having a balanced diet will not only  keep you on the track to a healthy lifestyle for the long term but will keep you satisfied too!

If You Make A Mistake Don't Give Up!- We all make mistakes we are only human. If you slip up on your diet or exercise regime don't be too  hard on yourself, we put some much pressure on new years resolutions that we often feel terrible if we break them. The best thing you can do is shake it off and start fresh, don't simply give up, just take it day by day and remember to reward yourself for doing well.

Don't Over Exercise!- If building on your fitness is your new years resolution for 2016 please remember to be safe and to not over do it! Exercise is a great tool to build your self esteem, mental health and above all key in working toward a long healthy lifespan. That being said if you are not a gym bunny as of yet as with diet take it slowly start of once a week and build it up. Over exercising can become addictive and could result in bad consequence for your health. Fitness does not come overnight it takes time and determination which means when you improve it will be even more satisfying!

So remember stay motivated and don't give up we believe in you! Next week we will be continuing our health kick for January and discussing how to lose weight the healthy and safe way.

Healthy Winter Comfort Foods & Our Eat Well Guide On Campus

During this time of year when it's oh so cold outside we all crave comfort foods, however your classic winter comforts are often not the healthiest so today we are going to give you some ideas of healthier comfort foods for those days at home tucked up away from the cold!

Baked Macaroni & Cheese- This classic can be made much healthier by opting for low fat cottage cheese, wholewheat pasta and adding some vegetables into the mix

Soup- Soup is a winter staple which can be super healthy- there are so many options our there- carrot & ginger, vegetable broth, potato and leek etc! Just make sure not to add cream to your soup to keep it healthy!

Porridge- A healthy, filling and warm breakfast perfect for cold mornings. Keep this extra healthy by choosing honey over golden syrup and adding fruits for extra sweetness if that is what you crave, you could also add chia seeds for texture

Fruit Crumble- Deserts can be healthy too! Use porridge oats for the crumble rather than flour and instead of custard why not try some fat free greek yoghurt? You can still have your cake (in this case crumble) and eat it!

Shepherds Pie- This classic comfort food can be made vegetarian or even vegan! Just replace the meat for vegetables, beans and pulses, use sweet potato for a healthier and flavor packed kick!

Remember you can still eat all of those winter foods you crave its all about balancing our food and making simple alternative choices- replace beef for turkey, cut back on sugar with honey and sweeteners, use sweet potato rather than regular, wholegrain or wholewheat when having carbs, whenever possible put in vegetables, cottage cheese and low fat yoghurts over cream.

Now when your at uni you may be thinking how can I know what is and isn't healthy? Sometimes it can be hard to know from just looking at a dish. Well no need to worry as here at RGU all of our outlet will have eat well stickers on our menus to indicate if a dish is healthy it may say "eat well", "vegetarian"", "vegan" etc or how the dish has been cooked e.g baked as opposed to fried.

We hope these dishes gave you some inspiration and that your all now aware of how to look out for our healthier options on campus!

How To Survive Exam & Coursework Stress

It's officially December!

It's finally the month of Christmas however for many students this is not only the season of festive cheer but also many sleepless and stressful nights due to coursework deadlines and upcoming exams. During this time some may be too stressed to eat at all, others will seek comfort in junk food and snacking. It is so important to eat well during revision time in order for your brain to function at it's best so we are given you some quick simple tips on how to eat well duering this stressful time.

Snack Often- Snacking healthy, nutritious snacks to give you regular energy when your studying will keep you focused and fuller for longer as opposed to sugary or salty snacks. Foods such as nuts, fruit, rice cakes etc are great snack alternatives and if your looking for brain power why not have some dark chocolate or fish for your omega 3 boost!

Get Plenty Of Sleep- Sleep is vital in order to have a productive day the recommended is 8 hours a night, cramming all your revision or deadlines and staying up all night will do you far more worse than good. Lack of sleep means you will be irritable and unlikely to focus and wont remember any of your revision.

Take Breaks Often- Everyone has a different system but focusing on a screen or notes for too long can lead to frustration, taking short breaks often means you will be able to recharge and go back at it with a fresh mind and get more work done in the long run

Get Lots Of Exercise- Exercise is not only great for our health but it also a proven stress beater, taking time out of the day to go for a run, a sports class or go to the gym will help take relieve those nerves and frustrations, During exam and coursework season our social lives often get put on the back burner, use going to the gym as a way to catch up with your friends aswell!

Plan A Schedule- Planning your day means you are less likely to fall off track and procrastinate, making a schedule of when to study, how many pages of work to write including breaks and mealtimes means you can make the most of your study session.

Stay Away From The Caffeine & Sugar- We've all been there trying to finish a last minute deadline or the night before the exam with your fifth coffee in hand and a pack of pro plus this will inevitability lead to the caffeine crash. Instead try a herbal or green tea if you are craving a hot drink.

We hope you enjoyed today's post and wish you all luck in your upcoming exams and coursework deadlines!

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!

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 2^nd year of doing Movember.  The 1^st 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:

http://mobro.co/ianwebster1963

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!

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!

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