Step into Spring - Stir Fry Recipe

Check out this delicious healthy recipe by our catering tutor, Mairead!

 

Boost your mood with healthy food

For more info on healthy eating check out:  https://www.gov.ie/en/publication/da7f19-eat-well/# 

 

Men's Health Week - Energy Drinks

The amount of sugar in energy drinks may surprise you.  Some contain up to 17 teaspoons of sugar.  So, start #RestoringTheBalance this Mens Health Week
Visit:  https://www.safefood.eu/Healthy-Eating/Food-Diet/Eating-In/Drinks.aspx

Food - It's easy to strike a balance

Eating too much salt results in high blood pressure which can lead to stroke or heart disease:

https://www.safefood.eu/Healthy-Eating/Food,-Diet-and-Health.aspx

Shake the habit for #MensHealthWeek and start #RestoringTheBalance

9 ways to look after your mental health

Bearing in mind, the state of your mental health isn’t fixed, it can be good or it can be poor, it’s important to know ways to look after it.

Here are some things anyone can try to help mind their mental health.

Exercise

There are many advantages to exercising. It helps increase energy levels, use up excess energy and can improve sleep patterns and fitness.  It also helps to manage stress and anger and can boost your confidence. All positive for your mental health.

Nutrition

Having a balanced diet can help with energy levels, weight control and self-esteem.

It’s easy to fall into bad habits, but is important to try and eat well and cut out junk food.

Relax

It’s very easy to overlook making time for yourself with the hectic pace of life we all lead.

It’s essential for your mental health that you find ways to take time out and relax. We all have different things we find relaxing; what we do isn’t as important as actually doing it.

Sleep

Sleep is crucial to our physical and mental health. It re-energises us, helps our bodies to heal and keeps our memory working properly.  There are many things you can do to improve your quality of sleep including exercise, avoiding stimulants and implementing a daily routine or bed-time.

Be mindful

Mindfulness is about learning to focus your attention on the present moment. Not worrying unduly about past or future problems can be hugely beneficial to your physical and mental health.

It can steady the breath, heart-rate, and improve the immune system and can help to deal with anxiety and depression.

Self-talk

Training the inner-voice in our head can be difficult, but worth-while. It’s important to learn not to talk to yourself in a negative or destructive way, such as thinking in black and white or constantly comparing yourself to others.

Set goals

Setting realistic goals, prioritising what’s important, and balancing our time can help in the management of our mental health. It gives us perspective on things and enables us to deal with problems more effectively.

Work on your self-esteem

Improving our self-esteem might seem like a constant battle, but it’s necessary in order to manage our mental health.  Challenging negative thinking, accepting yourself and not comparing yourself to others will help to develop your self-confidence.

Talk

Sometimes sharing things with friends and family can help you through and tough time, by helping you get some perspective. For more info go to Turn 2 Me

Taken from https://ie.reachout.com/ 

For more info on "How teenagers can protect their mental health during coronavirus (COVID-19)


Click on Unicef link here:  Unicef

Happy Heart Healthy Eating Award

Delighted to have achieved the Gold Award in the Irish Heart Foundation - Happy Heart Healthy Eating Awards. Pictured are Mairead Cox, Sligo CTC accepts the award on behalf of our centre from Tim Collins, CEO Irish Heart Foundation and Karl Henry

Spotlight on Catering Course

Today we will take a look at that catering course. This course is aimed at learners who want a career in the catering industry. Along with achieving QQI accreditation in modules such as Short Order Cooking and Nutrition, Handling Food Hygienically and Healthy  Options learners will also have the opportunity to develop their skills in our training kitchen. As learners progress in training they complete a work placement within the local hospitality sector.

Some of the delicious food prepared by trainees

  

Gold Healthy Eating Award

We are delighted here at Sligo CTC to announce that we have achieved The Irish Hearth Foundation - Gold Healthy Eating Award!

There are three different levels of achievement for this award: bronze, silver and gold. Therefore we are trilled to be recipients of the top level gold award.

For more information on the award see: https://irishheart.ie/your-health/our-health-programmes/healthy-workplaces/healthy-eating-award/

Gavin & Mary present Mairead & Lisa with flowers on the occasion of achieving the Gold Healthy Eating Award

Men's Health Week - Superfood Salad Recipe

Ingredients

A small bowl of cooked quinoa (keen-wah)

1 tbs toasted nuts - pine nuts, cashews or flaked almonds

1 piece of fruit - apple blueberries

A handful of leaves or raw vegetables - baby spinach or grated carrot

Juice of 1/2 lemon or lime

3 tbs olive oil

A handful of fresh herbs - basil, mint, parsley

2 tbs mixed seeds - pumpkin, sunflower

a pinch of salt

1 tbs Greek yoghurt to garnish

Method

Place all of the ingredients, except for the greek yoghurt, in a serving bowl and mix well.  Garnish with the Greek yoghurt and serve.

(Recipe taken from Derval O'Rourke Food for the Fast Lane)

Simple, Soft and Chewy Granola Bars Recipe

Catering trainees are trying out new recipes that are focused on promoting healthy eating and is a part of the centres effort to promote mental health week and the importance of eating well to keep a good mental and physical health.

INGREDIENTS 

2 1/2 cups (230 grams)  rolled porridge  oats

1/2 cup (80 grams) whole almonds, coarsely chopped

1/3 cup (113 grams) honey

1/4 cup (56 grams) unsalted butter, cut into pieces

1/4 cup (50 grams) packet light brown sugar

1/2 teaspoon vanilla extract

1/4 teaspoon salt

1/2 cup (60 grams) dried cranberries/apricots, coarsely chopped

1/4 cup plus 2 tablespoons (65 grams) mini chocolate chips

METHOD

• TOAST OATS AND NUTS

Heat oven to 350 degrees F. Line bottom and sides of a 8-inch or 9-inch square pan with aluminum foil. Then lightly oil or spray with cooking spray.
Add oats and almonds to a small baking sheet then bake 5 minutes, stir and bake another 3 to 5 minutes until lightly toasted. Transfer to a large bowl.

• MAKE BARS

Combine butter, honey, brown sugar, vanilla extract and the salt in a small saucepan over medium heat. Cook, stirring occasionally until butter melts and the sugar completely dissolves.
Pour butter mixture in to bowl with toasted oats and almonds. Mix well. Let cool about 5 minutes then add cranberries and a 1/4 cup of the mini chocolate chips. Stir to combine. (The chocolate chips will most likely melt a little. This is fine, they turn into glue and help to hold the bars together).
Transfer oat mixture to lined pan then use a rubber spatula or damp finger tips to firmly press the mixture into the pan. (Press hard here, this way the bars will stay together once cooled and cut — We press for about one minute to be extra safe).
Scatter remaining 2 tablespoons of chocolate chips over pressed granola mixture then use a rubber spatula to gently press them into the top. Cover then refrigerate at least 2 hours. Remove block of granola mixture from pan then peel away aluminum foil. Cut into 12 bars.
Store bars in an airtight container for up to one week. For the softest bars, keep at room temperature. For slightly harder bars, store in the fridge.

Lunch time in Sligo CTC!

Mairead, Lisa and the catering trainees preparing a delicious lunch today in the centre

Maija's Motivation Tips

Healthy Eating

Always start your morning with something that will fill you up and will be a slow release of energy (Porridge, Weetabix, Granola and Yoghurt). It will be a great booster for your day.

Why exercise is key

When your starting life you might not know much about keeping fit but as we learn now, exercising can prevent a lot of illnesses early and make your body prepared for any challenges. It also increases the levels in your brain so you can cope with stress more and overcome obstacles.

How to start

There are so many different types of ways of keeping fit. You need to explore and see how much you are willing to do. You can start off as simple as stretching for a half hour in the morning, even yoga would be as good. This will encourage you to take on the day and you will feel more positive.

How to keep going

It’s always hard to keep yourself motivated every day. As long as you set yourself a goal and what you want to achieve. Write yourself a timetable of different exercises you want to do and set yourself a day and time you are free and try to keep to it. Here is a website of some simple exercises you could start with and try it for a week every day. 

https://skinnyms.com/5-quick-and-easy-workout-moves-for-absolute-beginners/

Men's Health Week - Blue Day

Trainees and Staff wore blue on Friday to mark the end of a very successful "Men's Health Week"

Men's Health Week - Simple Healthy Recipe

Thanks to Denyse, Catering Department for the recipe

Men's Health Week - Health Benefit Facts

• Did you know if are regularly active, you are reducing your risk of developing 35 chronic diseases.
• Physical activity can add years to your life
• Physical activity improves quality of your life
• Helps you maintain a healthy weight
• Helps you manages stress better
• Improves your quality of sleep
• Builds muscle tone
• Boost your self-esteem
• Makes you feel great!

If you want to find out more please visit
Click me for more information

Mens Health Week Information Stand

Leaflets and information at the stand.

Men's Health Week Stand

Healthy Recipe - Blueberry and Oats Smoothie

Blueberry and Oats smoothie

Ingredients:

·         2x Apple (helps balance blood sugar levels)

·         1x Orange (aids healthy digestion)

·         2x Bananas (contains slow-releasing sugars)

·         1x Avocado (omega- 3, healthy fats)

·         Blueberries (antibacterial qualities)

·         Flahavan’s Irish  organic oats (helps lower cholesterol)

·         Bran flakes (iron, fibre)

·         Water

Utensils:

·         A blender

·         Cutlery

·         A trendy travel cup to take and go (optional)

Method:

1.       Add three tablespoons of oats to a blender, followed by two tablespoons of bran flakes.

2.       Dice up and chop up all of the fruits and throw them in on top.

3.       Pour in about 2/3^rd of a cup of water.

4.       Blend right through to a smooth consistency.

5.       Add blueberries last if you’d like them to remain in small chunks (they make it more visually appealing if wanting to serve to others).

6.       If making them for a special occasion, garnish with some healthy chia seeds or bee pollen (optional).

(taken from spunout.ie)

Mental Health Week 2017

Men's Health Week - Tips For Drinking Less

(taken from www.irishheart.ie)

Men's Health Week - Cookery Classes

Denyse and Mary alongside trainees Jake, Aaron and Sean provided a fantastic peer cookery class for the boys yesterday. They prepared and cooked a chicken stir fry. Well done to the boys who took part in the cookery class and thanks to Denyse, Mary, Jake, Aaron and Sean for their brilliant help! It was a very informative and enjoyable class.