DEALING with frustration, developing a training schedule, and changing your goals... These are just some of the challenges faced by Cork City FC star Alan Bennett during the Covid-19 crisis and lockdown.
Eat regular meals to keep your mood and blood sugars balanced.
Eat good quality protein at all meals and snacks (eggs, lean meat, nuts, seeds, quinoa, beans and pulses such as butterbeans, chickpeas, lentils etc.)
Minimise or cut out refined or processed foods. Refined foods describes most white foods: white bread, white flour, white rice, biscuits, cakes, crackers etc.
Eat complex carbohydrates that provide a more sustained, slow energy release and are thus better overall. They keep us full for longer.
Eat a balanced and varied diet. The nutrients required to enhance mood are varied so a varied diet helps you get all the necessary nutrients needed for good health and good mood.
Eat oily fish and nuts and seeds including salmon, trout and mackerel which will help mood, keep good cholesterol levels and maintain a good immune system.
Drink good quality water regularly to stay hydrated, and limit alcohol consumption — alcohol is a depressant.
Reduce caffeine intake to a couple of cups a day. Too much can cause restlessness, rapid heartbeat and increased breathing.
Sleep is so important for our health in general to help us recharge our batteries. Aim for at least 7.5-8 hours of quality sleep each night.
Try yoga as a gentle form of exercise for stretching and unwinding.
Breathe and listen to soothing music, read a book, have a bath, go for a quiet walk, whatever works for you.
Aim for at least 30 minutes of exercise at least 5 days a week. Spending some time out in nature is good too to quieten the mind and feel connected to nature, away from phones, laptops etc.
Engage in a new hobby — something you feel you would enjoy — or learn a new language.
Give back to your community; get involved in Tidy Towns or help an elderly relation or neighbour. The benefit of giving to others is immense and may put your own worries/stresses at ease.
Accept the things you cannot change and just control what you can change.
Reach out to friends, family and like-minded people as a problem shared is a problem halved — there are so many more mental health resources available during Covid-19.
Recipe of the Week: Compote of Rhubarb with Clementine Juice & Vanilla, by Rory O’Connell, Irish chef, www.cookingisfun.ie
This may seem an unusual combination, but believe me, it works really well. The cooked rhubarb should be perfectly tender and still holding its shape, in a syrup perfumed with the vanilla and citrus juice.
Serve the rhubarb warm or chilled. It is delicious served with a Rhubarb Fool, in which case it should definitely be chilled or with Vanilla or Brown Bread Ice cream where it can be served warm or cold.
Ingredients (serves 4) 450g of red rhubarb stalks, cut at an angle into 5cm pieces 175g caster sugar 1 vanilla pod 125ml Clementine or Tangerine Juice Bright red and firm rhubarb stalks are required here. Watch out for a lovely variety of rhubarb called Timperly Red.
Clementines have the most delicious juice and are best here, though any of the sweet oranges from the mandarin orange family such as satsumas or tangerines will do.
Method 1. Preheat oven to 200c / 400f / Gas Mark 6 2. Place all ingredients in a baking dish so they fit snugly. Cover tightly with tinfoil and seal well.
3. Put in pre-heated oven and cook for about an hour. I usually have a look at them after 45 minutes, and test the pieces with a skewer to see how tender they are, but generally I find it takes the full hour to cook.
4. Serve warm or chilled.
Compote of Rhubarb with Clementine Juice, Vanilla and Strawberries 250g strawberries, hulled and coarsely mashed with a fork of vegetable masher.
Add the crushed strawberries to the cold rhubarb compote and fold in gently.
Last Saturday, June 13, the Mardyke Arena UCC held a fundraiser in support of Marymount University Hospital & Hospice and their #moveformarymount campaign.
The aim on the day was to get people to take as many steps as possible by running or walking to achieve an overall step count of 1 Million in one day.
The event was a huge success, with participants taking to social media throughout the day posting their step count and helping create further awareness around the fantastic work of Marymount.
In total 2,777,766 steps were logged and €5,572 raised on the day.
Thank you to all participants and donors who played their part for such a worthy cause.
The Mardyke Arena UCC are running Fitness Classes Online via the Facebook page.
Please see below Fitness Class schedule:
- Monday – HIIT – 6pm
- Tuesday – Legs, Bums & Tums – 6pm Wednesday – Pilates for all – 6pm
- Thursday – Legs, Bums & Tums – 6pm
- Friday – HIIT – 1pm
Tips on developing a growth mind-set, and let’s talk about movement
You can catch up on all our Keeping Cork Health articles and free fitness videos on the links below.