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Newsletter
Newsletter
HEALTHY COLLEGE ROADSHOW Take your first steps to a healthier lifestyle by attending our healthy college roadshow, you will receive:
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A free health check Information about healthy living Motivational tips and techniques for improving fitness Weight and height checks Body fat percentage Hand outs on smoking, food and fitness
THE C-CARD SCHEME
PREGNANCY TESTING KITS
Did you know that you can register for the C-Card at the Student Union office?
Do you think you maybe pregnant?
The C-Card is a plastic card that entitles you to free condoms from various places in Leeds. To get one simply visit the Student Union office or speak to Denis when he is visiting the other College sites. All you need to do is give your date of birth and postcode.
Testing kits are available from the Student Union office or visit www.leedssexualhealth.com which is packed full of advice and also lists where you can get free condoms!
TIME AND DATE
VENUE
ROOM
Monday 9th February 10am-11am and 12pm-1pm
North Street
SU Office/Common Room
Tuesday 10th February 10am-1pm
Stourton Site
Canteen
Wednesday 11th February 10am-11.30am
Parkside Lane
Common Room
Wednesday 11th February 12pm-1pm
Lockwood Way
Common Room
Thursday 12th February 10am-1pm
Millwright Street
Common Room/Canteen
HEALTHY COLLEGE
| February 2015 |
CHLAMYDIA TEST
VIRGIN ACTIVE
LEEDS LET’S GET ACTIVE
Chlamydia is the most common Sexually Transmitted Infection (STI) – 1 in 10 young people who have been tested are infected with chlamydia.
Get fit at Virgin Active on Wednesday and Thursday afternoons, 1pm until 4.30pm.
What is Leeds Let’s Get Active? A programme to encourage people who do not do any physical activity to do at least 30 minutes of physical activity, once a week. Leeds Let’s Get Active supports inactive people becoming active through the provision of free access to leisure centre and community sports and activities within a supportive and welcoming environment. The opportunity is available citywide, and open to all.
The facilities include cardio exercise machines, weights, swimming pool, Jacuzzi, sauna, club lounge and a health and beauty salon.
What is the offer? Free use of all Leeds City Council leisure centres during selected activity sessions, daily. Typically one free hour every day (off peak) with an additional hour per day for 4 leisure centres: John Charles Centre for Sport, Armley, Fearnville and Middleton leisure centres. In the first instance the free offer will be gym and swim, except at Middleton, where a bespoke programme has been developed including fitness classes and a variety of racket sports available. Free use of community multi-sport sessions: activities will include beginners’ running, Health Walks and Active Family multisport activities and will be delivered in community park settings.
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It is a common bacterial STI affecting both men and women and can be transmitted through unprotected oral, vaginal and anal sex. If you concerned that you may have chlamydia, testing kits are available from the Student Union office.
To find out more and register, visit www.leedsletsgetactive.co.uk
Newsletter
FOOTBALL CASE STUDY Name: Hassan Babar Age: 17 Course: Construction & the Built Environment When did you start? In year 9 at secondary school Why did you start? I started because it looked really fun so I got involved in PE. I then joined a local football team and then eventually started to like it more and have some passion for it. Now every time I play football I can be myself and show others my talent.
TABLE TENNIS CASE STUDY What are the health and benefits of football? • increases aerobic capacity and cardiovascular health • lowers body fat and improves muscle tone • builds strength, flexibility and endurance • increases muscle and bone strength • improves health due to shifts between walking, running and sprinting
Would you recommend it to others? Yes, I would recommend it to others because its an enjoyable sport and just requires your inner motivation to get going.
Name: Dibar Hama Age: 17 Course: Construction and the Built Environment When did you start? I first started playing table tennis when I was in high school (year 10) Why did you start? I started because most of my mates were playing it and I thought I’d give it go. After a while I started to enjoy it a lot and from there I love playing table tennis. I started to practice so I could become a better player. However, it also helps you keep fit and active. Since high school I haven’t stopped playing table tennis. What have you learnt so far? I have a variety of skills for example I have learnt how to return power shots, smash and put backspin/topspin on the ball so it’s harder for the opponent to return the ball. What are the benefits? Table tennis is a great way of making new friends, socialising and it’s also very fun and gives me something to look forward to at break times, it makes college life more enjoyable too.
HEALTHY COLLEGE
| February 2015 |
Structured competitive activity Individual pursuits Informal Sport health. Love yo
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Sport: Sport walking Regular cycling (> 30min/week) Swimming Exercise and fitness training
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Active recreation: Recreational walking Recreational cycling Active play Dance
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Everyday activity: Active Travel Occupational (cycling/ activity walking) (active/manual Housework work) Gardening DIY
Physical activity (expenditure of calories, raised heart rate)
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Ingredients 150g small chestnut mushrooms 60g smoked lean ham 2 spring onions Low calorie cooking spray 4 large eggs 25ml skimmed milk Salt and pepper
What is physical activity? Physical activity includes all forms of activity, such as everyday walking or cycling to get from A to B, active play, work-related activity, active recreation (such as working out in a gym), dancing, gardening or playing active games, as well as organised and competitive sport.
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These delicious ‘muffins’ make a perfect breakfast treat!
Method 1. Preheat the oven to 200°C/180°C Fan/Gas 5. Prepare your ingredients: quarter the mushrooms; dice the ham; trim and finely chop the spring onions. 2. Spray a non-stick frying pan with low calorie cooking spray and cook the mushrooms for 10 minutes until golden. Mix the mushrooms, ham and onion together. Whisk the eggs and skimmed milk together and season to taste. 3. Line a muffin tin with paper cases. Spoon the mushroom mixture evenly between the cases and pour in the beaten egg. Bake in the oven for 20-25 minutes, or until slightly risen and golden. Leave to cool slightly for a few minutes before removing from the cases. Serve with baked beans, tomatoes and mushrooms.
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Prep. time: 5 minutes Cook time: 30-35 minutes Total time: 30-60 Minutes
PHYSICAL ACTIVITY
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Newsletter
Guidelines for young adults 1. All children and young people should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day. 2. Vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week. 3. All children and young people should minimise the amount of time spent being sedentary (sitting) for extended periods. Promotion of mental health and well-being Physical activity has an important role to play in promoting mental health and well-being by preventing mental health problems and improving the quality of life of those experiencing mental health problems and illnesses. For example, evidence shows that physical activity can reduce the risk of depression, dementia and Alzheimer’s. It also shows that physical activity can enhance psychological well-being, by improving self-perception and selfesteem, mood and sleep quality, and by reducing levels of anxiety and fatigue.
HEALTHY COLLEGE
ACTIVE TRAVEL UTravelActive promotes healthier, cheaper and cleaner everyday journeys for staff and students at Universities, colleges and hospitals in Leeds. We help staff and students to switch everyday journeys to walking and cycling. Active travel can really help you feel fitter, save money and reduce your carbon footprint. We are here to provide the tools and support you need to make changes through: • Bike hire and free bike loans • Maps and route advice • Bike maintenance support • Cycle training from beginners to advanced • Fun challenges and incentives • Connecting with others
If you have a question or comment, contact UTravelActive atUTravelActive@sustrans.org.uk To follow the conversation and get the latest news, go to: www.facebook.com/UTravelActive @utravelactive www.utravelactive.org.uk
| February 2015 |
Blender bikes are exercise bikes with a blender attached; as you pedal, you blend whatever ingredients you add! Why not give it a try in the Student Common room at North Street!
Would you recommend it to others? Yes, definitely. It is a fantastic exercise system that can be as gentle or as challenging as you like. It’s a great way to meet people and get fit and healthy.
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What have you learnt so far? Well, I was soon hooked and wanted to take it further and so I enrolled on an instructor course. I am now a qualified Pilates instructor and teach community classes in Leeds and one to ones at my home studio.
Try out a blender bike and produce your very own smoothie!
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Why did you start? I had heard that Pilates is good for back pain and I wanted to lose a bit of weight. A friend of mine suggested I come to fitness classes with her. The fitness instructor included a few Pilates movements which led me to investigate further. I then started going to Pilates classes at a Pilates centre and found it really good for my health and general wellbeing.
BLENDER BIKES!
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Name: Denise Bruce Occupation: Learning Mentor When did you start? I started practising Pilates about four years ago at a local community centre.
What are the benefits? • It improves posture. Proper alignment balances your skeleton so your muscles are held at their ideal length, without tension • Core strength. Pilates is a wonderful body-conditioning programme because you don’t need any equipment in order to strengthen your body • Flexibility • Shape and tone • Stress relief
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Newsletter
CASE STUDY: STEPH SKELTON Name: Steph Skelton Occupation: Security Officer Activity: Badminton, Football, Rounders, Squash, Tennis and Javelin. When did you start: Aged 6 Why did you start: My parents influenced my decision to take up sport, as they understood the benefits it would bring to my physical, social and mental wellbeing as well as my overall development. Taking part was a great way for me to make new friends, whist developing fundamental skills and most importantly having a good time. I was also very good at it, which made me enjoy it even more. What are the benefits? It kept me fit and occupied my time in a productive way. I liked the feeling when I won a match. I was able compete at a Yorkshire level in tennis at the age of 9. I was given free training kit and sweets! Would you recommend it to others? Yes, it was a very good experience, although at times very intense.
HEALTHY COLLEGE
THIS GIRL CAN ‘This Girl Can’ is a national campaign developed by Sport England and a wide range of partnership organisations. It’s a celebration of active women up and down the country who are doing their thing no matter how well they do it, how they look or even how red their face gets. This Girl Can celebrates the women who are doing their thing no matter how they do it, how they look or even how sweaty they get. They’re here to inspire us to wiggle, jiggle, move and prove that judgement is a barrier that can be overcome. www.thisgirlcan.co.uk www.twitter.com/ThisGirlCanUK
| February 2015 |
WHAT IS HEALTHY EATING?
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Have some dairy foods. Try to choose lower fat versions where possible for example, semi skimmed milk, low fat yoghurts, lower fat cheeses such as Edam or cottage cheese. Go easy on your intake of foods containing fat and sugar.
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Connect… With family and friends and people around you, build your connections and interact with your local community. Be active… Exercise makes you feel good, do something you enjoy. Take notice… Be aware of the world around you, and what you are feeling. Keep learning… Try something new, learning new things will make you more confident as well as being fun. Give… Do something nice for a stranger. Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and creates connections with the people around you.
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Take a look at the eatwell plate below to see how your diet measures up!
Eat well by: • Eating lots of fruit and vegetables. Remember to try and have at least 5 portions of fruits and vegetables a day. Whether it is dried, tinned, frozen or a fruit juice, they all count! A portion is roughly a handful • Have plenty of starchy foods such as wholegrain bread, pasta, rice. A good tip is to plan your meals around starchy foods. Aim to include 1 food from this group in each meal. • Eat some protein rich foods such as meat, fish, eggs and beans. Go lean - remove the skin from chicken and the excess fat from meat. Remember to try to include two portions of fish a week one of which should be oily.
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Healthy eating is about eating a balanced diet which contains a variety of foods. This includes eating plenty of fruit and vegetables and starchy foods such as wholemeal bread and wholegrain cereals; some protein rich foods such as meat, fish, eggs and lentils and some dairy foods.
FIVE WAYS TO WELLBEING
Newsletter
LEEDS NHS STOP SMOKING SERVICE Leeds NHS Stop Smoking Service is a free service open to anyone who would like to stop smoking. Research shows that you are far more likely to be successful in stopping smoking if you combine both treatment e.g. nicotine patches and specialist help from us than if you try willpower alone! Specialist stop smoking advisors offer both daytime and evening “quit” sessions in venues in Leeds.
ALCOHOL WHAT ARE THE STATISTICS? All calls are answered by a member of the Leeds stop smoking team who will tell you about sessions in your local area. Office hours are Monday to Friday, 9am - 5pm. If you call us out of hours please leave a message on 0800 169 4219 and we will get back to you.
Drinking can be enjoyable and at times help you to unwind or relax. Many people in Leeds drink alcohol and most of these people don’t experience any problems due to their drinking. On the other hand, heavy drinking, getting drunk or drinking at the wrong time or in the wrong situation can lead to problems.
All help is free of charge. Ring now on 0800 169 4219 for free advice, support and details of clinics in your area and increase your chances of stopping for good.
When asked about how much alcohol you consume most people say “a little” or “a moderate amount “of alcohol, yet 41% of men and 34% of women are drinking over the recommended levels and over 1.1 million people in England are dependent on alcohol.
How do I book an appointment? It’s quick and easy to book your appointment with a Stop Smoking Advisor. Simply:
The NHS advice on drinking is that men should drink no more than 3 or 4 units of alcohol per day, and women should drink no more than 2 or 3 units per day.
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phone us on: 0800 169 4219 text SMOKEFREE to 60066 email: stopsmokingleeds@nhs.net
HEALTHY COLLEGE
Drink within these guidelines and try to have at least two alcohol free days every week.
| February 2015 |
What are the Benefits of Cutting Down? The most immediate effects of cutting down include: feeling better in the mornings being less tired during the day your skin may start to look better you’ll start to feel fitter you may stop gaining weight
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What are the Health Risks of drinking too much? Most people who have alcoholrelated health problems aren’t alcoholics. They’re simply people who have regularly drunk more than the recommended levels for some years. Regularly drinking above recommended The alcohol content of drinks is daily limits risks damaging your health. measured in ‘units’. Each unit is ‘Regularly’ means drinking these equivalent to around 10mls or 8g of amounts every day or most days pure alcohol. The number of units in any of the week. drink is related to the strength of the alcohol content and to the volume of the drink. There’s no guaranteed safe level of drinking, but if you drink below recommended daily limits, the risks of A single (35ml) shot of spirits contains harming your health are low. roughly the same amount of alcohol as a small (125ml) glass of wine. This is about the same amount of alcohol (1.4 Liver problems, reduced fertility, high units) as is contained in a half pint of blood pressure, increased risk of various normal strength beer. In other words, cancers and heart attack are some beers are no safer than spirits. What of the numerous harmful effects of matters is how much you drink. regularly drinking above recommended levels. The effects of alcohol on your health will depend on how much you Drinking more than the recommended drink. The more you drink, the greater daily limit is potentially dangerous. the health risks. Drinking more than twice your daily limit (six units for women and 8 units for men) on any one drinking occasion qualifies as a ‘binge’.
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What is a unit? With so many different drinks and glass sizes, from shots to pints – not to mention bottles – it’s easy to get confused about how many units are in your drink.