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

Movember & Top 5 Mens Health Symptoms To Look Out For

It's that time of year again...

It's MOVEMBER! If you are unaware Movember is an annual events involving the growing of moustaches for the month of November to raise money for charity and raise awareness of men's health.

Movember focuses on 4 key areas of men's health including-

Mental Health
Prostate Cancer
Testicular Cancer
Physical Inactivity

RGU are also doing their part and having a launch day for Movember on the 2nd so we thought we would get involved too! When it comes to health knowing your symptoms and when to go to your GP is vital and could be life saving. So we have come together with a list of top 5 symptoms of men's health that should not be ignored! Simply click on the image to enlarge the text for more information on these symptoms.

Remember diet and exercise are key to good health and can reduce the causes of many diseases! Keep an eye out for these symptoms and be aware of the added risks to Prostate and Testicular cancer and if they apply to you. It is so important to meet with your GP regularly to keep a check on your health so they can keep a check blood pressure and cholesterol as well as discuss any symptoms or changes in your health that are concerning you. Awarness is key and can be life saving so please spread the word! We hope this was helpful for all of our male readers out there and we can't wait to see our students and staff moustache progress and November continues!

For more information on Movember visit their website- https://uk.movember.com/

Also follow RGU RAG for more information on their Movember fundraising challenge- https://www.facebook.com/rgurag

Benefits Of Eating Fish & Our One Pot Salmon Stew Recipie

A major part of our diet is protein,

and one of the most healthy forms of protein is fish. So for today's post we are going to look at some of the health benefits on eating fish and a super easy recipie for you to try at home!

Fish Is High In Key Nutrients- The major benefit of eating fish, particularly fatty fish such as tuna, salmon, mackerel, sardines and trout is omega 3. These omega 3 fatty acids are vital for your body and brain to function properly so much so its considered a "brain food".

Fish May Lower Risks of Heart Disease- Fish is often considered to be amongst one of the best foods to aid in a healthy heart. It has been shown that eating fish regularly can lower risks of heart attacks and strokes due to the omega 3 fatty acids.

Fish Is A Great Source Of Vitamin D-  Fish especially salmon and herring are some of the best dietary sources of vitamin D which is needed in order to keep bones and teeth healthy.

Fish Can Improve Skin & Hair-  The omega 3's in fish and the healthy fats are exactly what your hair needs to stay shiny and your skin looking nourished. Research  has linked fish to the treatment of skin conditions such as psoriasis which may also be flared up during these cold months,

Now you know just some of the benefits of eating fish here are just one of the many ways you could cook it! Using one of the most healthy types of fish- salmon this recipe is not only full of nutrients its also delicious so try it out for yourself and enjoy and remember to look out for our fish dishes, salads and sandwiches on campus!

How To Stay Fit On A Student Budget

Getting fit doesn't have to wait till your new years resolutions!

Exercise is not only an important part of good health it is also a great stress booster. A good workout can do wonders for exam nerves and help you focus. Exercise has also been proven to be a great mood lifter and a valuable aid to depression. However most of us assume that getting fit can be expensive, but don't worry we have some helpful tips on how to stay fit on a student budget so you don't miss out!

Giving yourself a goal will keep you motivated! Also be sure to check out your local gym right here at RGU not only will you get your student discount but you can go for a workout straight after class. If your also looking to meet new people fitness is a great way to do this so join one of the universities  many sports clubs!

If the thought of going to the gym makes you nervous or self conscious don't worry you can still stay fit by making your own gym from the comfort of your own home! You can found many different workout videos often for free on Youtube and cheap basic (but effective!) workout essentials online.

Your diet is vital in order to aid in your fitness and your workouts. Be sure to take in healthy forms of protein, fats and carbs. Whilst your on campus we have a variety of healthy options in our catering outlets everyday (be sure to look on the RGyou catering page for weekly menus and eat well logos  to let you know what is healthy!) As the next and final image says planning your meals is important, we update our menus for the coming week every Friday afternoon so you can plan your entire week quickly and easily while your at uni!

We hope you enjoyed this weeks blog and it gave you that motivational boost and relief to know your budget does not need to compromise your health. So get those running shoes on or weightlifting gloves on whatever your goal is!