Monday 28 September – Sunday 4 October 2020
UCC are supporting Healthy Eating Week 2020!
We will be posting daily challenges and useful links for recipes and workouts.
Click here for The Eatwell Guide published by Public Health England.
Daily Challenges
Monday
Monday’s challenge – Eat more whole grains
- Choose whole wheat bread over white bread
- Try brown rice over white rice
Mental Health Challenge – Spend 5 minutes breathing. Close your eyes, breathe in for a count of 3 and out for a count of 5. If a thought pops into your mind, refocus on your breathing.
Make your own whole grain bread
https://www.bbcgoodfood.com/recipes/collection/wholemeal-bread-recipes
33 Nutty, Tasty, and filling recipes with whole grains
Tuesday
Tuesday’s challenge – Vary your veg
- Find new ways of cooking the same old veg
- Try a vegetable you haven’t tried before
Mental Health Challenge – De-clutter your room or your workspace. This will help de-clutter your mind.
Jamie Oliver’s vegetable side dishes
https://www.jamieoliver.com/recipes/category/dishtype/vegetable-sides/
15 Quick and Easy Vegetable side dishes
15 Quick and Easy Vegetable Side Dishes
Wednesday
Wednesday’s challenge – Drink plenty
- Your body needs water or other fluids to work properly and to avoid dehydration
- We should drink about 1.2 litres (six to eight glasses) of fluid every day to stop us getting dehydrated
Mental Health Challenge – Today, try not to overthink. Today practice being in the present. Only think about what you are doing here and now.
23 Infused Water Ideas
https://www.tasteofhome.com/collection/infused-water-ideas/
How much water should we drink a day?
https://www.bbc.com/future/article/20190403-how-much-water-should-you-drink-a-day
Thursday
Thursday’s challenge – Move more
- Could you change simple routines? Can you walk or ride a bike to school?
- Could you add a simple stretching or exercise routine into your day?
Mental Health Challenge – Go to bed 1 hour earlier than usual. Practice the breathing technique from the day 1 challenge. Breathe in for a count of 3 and out for 5.
Friday
Friday’s challenge – Be mind kind
The neurons in your brain connect and build from birth. If you think positively you can build positive pathways and signals.
- If you have negative thoughts today, acknowledge them but try to replace them with a positive one. See how you feel at the end of the day
- Positive thinking can take practice
Mental Health Challenge – Call someone you love
Relaxtion Techniques
https://www.nhs.uk/conditions/stress-anxiety-depression/ways-relieve-stress/
5 Relaxation techniques for better sleep
https://www.psychologytoday.com/gb/blog/sleep-newzzz/201701/5-relaxation-techniques-better-sleep
Mind: for better mental health. Mindfulness tips and techniques
National Geographic, the brain-body connection
Saturday
Saturday’s challenge – Get active together
- Can you do a workout with your friends or family?
- Go on a family walk
- Plan a family activity
Mental Health Challenge – Go to bed 1 hour earlier than usual. Practice the breathing technique from the day 1 challenge. Breathe in for a count of 3 and out for 5.
Sunday
Sunday’s challenge – Eat together
- Have a traditional Sunday lunch, a picnic or barbecue
- Invite family or old friends for a meal, or how about helping those locally that may be lonely?
- Plan what you are going to eat – try something new
- Prepare and cook food together – share a food skill
- Make time to eat together – plan a meal date
- Get everyone to help plan, prepare, cook and serve
Mental Health Challenge – Take a break from social media.
Lots of links to healthy eating and activities to do together when preparing and eating food.
Jamie Oliver Breakfast suggestions
https://www.jamieoliver.com/recipes/category/course/breakfast/
BBC good food; One-pan roast dinner
https://www.bbcgoodfood.com/recipes/one-pan-roast-dinner
Tesco picnic ideas
https://realfood.tesco.com/curatedlist/eight-quick-and-easy-picnic-food-ideas.html