Sit Less- Move More

There are lots of ways to keep active at home during #COVID-19. By sitting less throughout the day you can stay healthy. It will also enable you to reduce stress levels and/or any anxiety that you may be feeling. The Institute of Public Health in Ireland have developed some suggestions for you to try out from the comfort of your own home.

No equipment I hear you say? Well, why not try some push ups on the floor, use tin cans in the cupboard as weights or join a virtual online session. It’s times like this you must get creative and ensure that you use any resources that are available. Check out some of the ideas below. Happy Training!

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St. Patrick’s Day

So with us all having to celebrate St. Patrick’s day at home this year, why not try out this Irish stew?
Just what we need to lift the spirits in these though times.

Enjoy Patricks day everyone.

  • 1kg diced stewing lamb well trimmed
  • 4 carrots, chopped
  • 1 large onion, chopped ½ large turnip, chopped
  • 6 large potatoes, peeled and chopped
  • 2 sticks celery, peeled and chopped
  • 1 leek, finely sliced
  • Salt and black pepper
  • 2 tablespoons of wholegrain mustard
  • 1 litre of beef or chicken stock (approx)
  • Dash of Worcestershire sauce
  • 3 tablespoons Chopped parsley
  • Pinch of dried mixed herbs

1. Place the lamb in a large pot. Cover with cold water and bring to the boil. Drain and rinse the lamb, place in a clean pot.
2. Add the stock to the pot and bring to the boil. Simmer for 30 minutes.
3. Add the vegetables.
4. Season. Cover the pot and cook gently for approx 30 minutes or until the meat is tender.
5. If you wish to have a thicker sauce in the stew, thicken with a little cornflour mixed with water.
6. Stir through the whole grain mustard and chopped parsley.
7. Season with salt and pepper and serve with mashed or boiled potatoes.

Improve Your Moves

How to include more movement into your daily life

By the Well Crew

How much do you a move a day? As students, we can be quiet sedentary with long days in lectures and may struggle to get our recommended 30 minutes of moderate intensity exercise a day completed five days a week. Physical activity is essential to improve our strength, energy, sleep, mood, weight maintenance and flexibility to name a few benefits. Physical activities are needed to benefit our short term and long term health. To get more active and add more fitness into our lifestyle we must move every day. Here are some tips to try get more active and moving daily:

Choose an activity you enjoy such as dancing or swimming

If you get bored of an activity try a new one or a different type of this activity such as different dance classes or gym classes

Set goals and chart your progress such as increasing your daily step count, the distance you walk or jog

Health apps and step trackers can help track these goals

Don’t punish yourself if you don’t hit your goal or miss an activity class, try again the next day

Get active with others, support from friends, family, colleagues etc can keep you motivated and more enjoyable

Short bouts of exercise and movement count. 10 minutes of activity at a time count towards your recommended 30 minutes of physical activity per day

Different settings provide plenty of opportunities to move more:

Shopping centres are a great place to walk indoors and increase your activity levels

At home- active housework counts towards physical activity by sweeping, hoovering etc, listening to music and dancing, balancing on one foot while brushing your teeth or watching TV, TV ad breaks can provide opportunity to do short bouts of exercise such as walking up and down the stairs

In college- join a club or society that requires movement, commute to college by bike, scooter or walk, or going for a jog or walk with friends between lectures

NUIG has its own biodiversity trail which provides a scenic view to fit in a short bout of exercise and catch up with friends during the college day

Challenge yourself to be more active and move every day!

Keep an eye out for the HUB’s up incoming Sports Week and the Marchaton.

Fight those January blues with these healthy cues

Following a hectic and fun festive season, many people feel the need to commit to a series of new year’s resolutions regarding their lifestyle, as January signifies a new year and new semester. Huge lifestyle overhauls in relation to diet and exercise in the first few weeks following Christmas may add to these aptly called ‘January blues’. However, instead of completely changing your diet and paying a lot of money for various exercise classes, which realistically cannot be kept up with, why not challenge yourself to daily health and wellbeing goals to trial healthier behaviours. A more practical way to improve your health gradually and to sustain it overtime. The month and year are long enough without beating yourself up over keeping to unmanageable new year’s resolutions. This year, a lot of people are trying to become more sustainable, with many wishing to make their diet more plant-based. However, instead of removing meat completely from your diet this month, why not try a few meat free meals throughout the week or even meat free days to ease yourself into it. This makes the transition easier and allows you to face the challenges of this change and figure out can you overcome them.

The Well Crew have designed a three-week January Challenge with simple daily goals for nutrition, physical activity and mental health to try to find out if they can be included into everyday life. These include:

Follow us on social media for daily updates on this January Challenge:

@thehubNUIG on Facebook, Instagram and Twitter

Tis’ the Season to be Jolly

Tis the season to be jolly is a line from the popular Pentatonix Christmas carol ‘Deck the Halls’ that some take to heart when it comes to alcohol consumption over the festive period.  We all know that alcohol is harmful to our health and its over- consumption is associated with many health problems from the increased risk of heart and liver disease to name a few. Excessive alcohol consumption can cause other problems for students however such as, missing lectures, disruptive behaviour on campus, legal or financial implications, unprotected sexual activity and increased feelings of isolation and depression.

That being said, alcohol has become the centre of social gatherings, and around Christmas, with the 12 Pubs, Christmas parties, extended holidays, and New Year’s Eve, alcohol is in abundance. Yes, we know, holidays are meant to be enjoyed! However, we can celebrate with family and friends, while still being mindful of the consequences to our health and well- being.  

Therefore, it is necessary to remember to know the limits to your festive cheer. 

There is no safe amount of alcohol to consume. However, in Ireland, the HSE provides low risk weekly guidelines for alcohol consumption, which are as follows, for men, 17 standard drinks (170g/210mls of pure alcohol) over a week with minimum 2 to 3 alcohol-free days and women are recommended 11 standard drinks (110g/140mls of pure alcohol) over a week with minimum 2 to 3 alcohol free days.

But what is a standard drink? A standard drink is half a pint of beer, a small glass of wine or one pub measure of a spirit. Six standard drinks or more is classified as binge drinking i.e. 3 pints of beer or six single measures of vodka.

So, you may ask how can I reduce the risks of alcohol-related consequences? Well continue reading below where we have outlined 12 points to remember to end your year on a healthy and happy note!

  1. Plan to drink less- decide how much you will drink and stick to it
  2. Plan your night out
  3. Limit the amount of money you bring out to avoid overspending and excessive drinking
  4. Avoid drinking games
  5. Drink lower alcohol options
  6. Drink non-alcoholic options
  7. Use a standard measure for spirits instead of just pouring ‘freehand’
  8. Eat while drinking
  9. Don’t drink if driving- Assign a designated driver
  10. Plan how you will get home before your night out
  11. Look out for your friends while they are drinking
  12. Drink in places you feel safe, comfortable and with people you trust

For more information on the benefits of drinking less alcohol and tips to drink less, visit askaboutalcohol.ie.

Happy Friday!

Hello all and congratulations, you’ve made it through week two!

If you’re sticking around Galway this weekend and looking for something fun and inexpensive to get out and do, you’ve come to the right place! There is always so much going on in Galway and if you’re like me, somehow you always just miss it because you were misinformed. One website I love to check regularly for current and upcoming events in the area so I don’t end up missing out is https://thisisgalway.ie/events/. They offer an array of different kinds of things to tag along to and get out! I’ll attach what they have listed for this weekend, but  I also want to add the weather is saying Sunday will be sunny (fingers crossed and knock on wood), but that may be a great opportunity to take a long walk out to Salthill with a friend or just a coffee and enjoy the happy views. Have a wonderful weekend and we’d still love to see your smiling face here at the Hub Saturday 12-6 and Sunday 2-5.

FRIDAY 25/1:

Negative Creeps, Nirvana Tribute Band 23:30 at Monroe’s (€12)

MOVE with John Daly 23:00 at Electric Garden & Theatre (€5)

Subtitle: Spotlight European Film Festival 18:30 and all weekend at Town Hall Theatre (various pricing)

SIVE 20:00 Friday and Saturday at An Taibhdhearc ( €15.50)

SATURDAY 26/1:

Astrofest Galway 09:00 at Harbour Hotel (from €15)

FAMILY w/ Marion Hawkes, Paul Belton, & Hard Candy 23:00 at Electric (€10)

SUNDAY 27/1:

John Conneely Inc. 23:00 at Roisin Dubh (€6)

Riff Raff Comedy Night 20:00 at Black Gate Cultural Centre (Price TBA)

New Year Resolutions

Don’t let people tell you that you can’t have New Years Resolutions. Yes, a lot of resolutions are not always completed… I told myself in 2018 that I would end the year with a driving licence, and yet, here I am, trundling back home in a bus every weekend. This does not undermine the other resolutions I have completed since last year. Being able to squat over my own weight was one of my personal favourite achievements. And yet, how is this discredited because I didn’t achieve every goal? One failure does not destroy other successes you may have.
So welcome back guys, new year, new semester, the first and last time we get to enjoy the year of 2019! I’m sure the majority of us, yes, even the ones who fail to admit it, have made some New Year’s Resolution regarding their health. This is not a bad thing! The very fact that you are aware that you’d like a change is the very first step towards feeling happy in your own skin. A New Year is a time in which you feel like you have the chance to make different choices and adopt different mindsets. For me, my biggest (and possibly my most needed) resolution was to stop drinking alcohol. Towards the end of 2018, I recognised that it was affecting both my physical and mental health, and I knew it needed to change. So, by allowing myself one last glass of prosecco on New Years Eve, I felt ready to change. I needed that New Year to spur me on to make that decision. 2019 is the year I am going to achieve my resolutions, and so will you!
If a new day inspires people to achieve what they want to do, imagine how a whole New Year can impact motivation! Every single number in the date, month, and year changes in the New Year. So why can’t we follow suit? So while we all have accepted that it’s okay to want to set goals, here’s a simple list of how achieving them does not seem impossible!
1. Keep your goals realistic – don’t fall in to the trap of idealism in which you are fully aware that the goals are unattainable
2. Set both long-term and short-term goals – you could even set a goal for every month!
3. Track your progress – sometimes you need to have a record of what you’re doing to be able to stay inspired.

“In order to make a lasting change in our lives, we must first change our minds. We sometimes forget, and we often feel stuck, but we all have the power to do so.”

Stay beautiful, stay smiling.

Anna.

Meals on a budget

top view of small shopping cart with dollars and fruits with vegetables isolated on white

 

 

 

 

Today I decided to have a look at what special offers are out there in the local supermarkets at the moment, It can be a great way to stretch your budget and keep your meals interesting at the same time.

Here is a list of stores in Galway that provide special offers with links for you to browse their offers.

Centra:

Centra have a number of cereals on offer at the moment at half price as well as some other bargains, offers available until the 23rd of January 2019.

Offers at Centra

Dunnes Stores:

Offer their better value 6 food range, until the 26th of January you can bag these at just 49c each.

Offers at Dunnes.

Here are some recipes you could try by just adding a few things:

Avocado and beetroot salad

Poached eggs with avocado and beetroot 

ALDI: 

Aldi offer their weekly ‘super 6’ fruit, veg, meat and fish.

This weeks offers at ALDI

This week they have the makings of a classic garden salad, Iceburg lettuce, tomatoes and cucumber. if you want to try something different you could take a look at this tomato and cucumber salad.

Tesco: 

Why not try adding some strawberries and kiwi to your porridge in the morning.

This weeks offers at Tesco

Supervalue:

Supervalue offer a range of products for less than 2 € each.

Special Offers at Supervalue

Lidl:

Offers at Lidl

 

Happy cooking!

 

Socs Fair

Next Tuesday (22nd of January 2019) is a great opportunity to meet and chat with members of all different Societies.

There will also be a poster sale in the foyer of Aras na Mac Leinn.

Socs Fair 2019.JPG

DE-STRESS THE STRESS

We’ve reached the time of year where the looming thought of exams are going to take up 50% of our thought process, while the other 50% is made up of a mix of studying and whether you should be going out! Exam timetables were posted on 15th November (if you haven’t checked your timetable, I’m trying to remind you, cough! cough!). Here are a few tips I’ve found to be useful in my previous experience: 

Have structure: As it is to be expected, most people are only starting their studies now, and some only during study week! So, the big question everyone asks themselves as they view the mountain of information provided to them; “Where do I begin?”. I believe creating a plan of action for yourself will give you a starting point allowing you to build on that. 

Keeping a routine and taking regular breaks: So, let’s remember those secondary school days where most people were productive in their studies. If you compare the number of exams and assignments that was given to us, we seem to have a lot less in comparison to now. Having a routine, and constant repetition in our daily lives is especially useful when it comes to our studies. But remember, you must also allow yourself to relax as the stress builds. For example, taking a walk, some gentle exercise or watching an episode of your favourite TV series (stick to just ONE episode!!) is a great way to unwind and destress. Everybody is different so find what works for you. 

Avoid caffeine, alcohol, and nicotine etc.:  Reduce your consumption of these items where possible. The stress of exams might normally lead students to increase their intake of stimulants such as coffee and cigarettes to help with the study process, and alcohol to unwind.  As a substitute to these beverages, try to increase your intake of water. It keeps you hydrated but also enables the body to cope better with stress. If water is not your “cup of tea”, then how about some other suggestions; diluted natural fruit juices or even herbal teas (see what I did there). 

In conclusion, I would like to wish everyone the best of luck in their studies, and hope you get the results you deserve. Don’t let stress get the better of you, exams are just another point of growth in your life. 

-Ola