Trinity In Twelve Weeks

Healthy Eating

Safefood is a government body which works to promote awareness and knowledge of food safety and nutrition. Check out some of their tips on how to eat more healthily:

• Eat lots of fruit and vegetables – They are packed with nutrients, and help to reduce your risk of developing certain health conditions. Try to have 5 portions of fruit and vegetables a day and your body will thank you for it!
• Eat plenty of starchy foods – These are full of energy and fibre. Wholemeal and wholegrain varieties are best, and examples include rice, pasta, potatoes, and bread.
• Eat protein-rich foods – They are important for your development and growth. Sources include poultry, red meat, fish, eggs, beans, nuts, and lentils.
• Get your omega-3 fatty acids – These are found in oily fish like salmon and mackerel, as well as nuts and seeds, and are important for keeping your heart healthy.
• Get your daily dairy intake - This is really important for students as dairy is a source of calcium, which contributes to the development of healthy bones and teeth. Food such as milk, yoghurt, and cheese are all sources of dairy. Try to choose low-fat varieties where possible.
• Don’t skip breakfast – Breakfast is so important. Not only will it keep you full during those early morning lectures, but it also kick-starts your metabolism. A handy go-to breakfast is a bowl of porridge topped with fruit and nuts.
• Cut down on saturated fat and salt – It’s ok to have a takeaway every once in a while, but usually they’re full of saturated fat and salt. Processed or pre-prepared food (even from the supermarket) can also be loaded with more saturated fat and provide less nutritional value than we expect.
• Cut down on sugar and caffeine, and drink plenty of water – Drinking fizzy drinks, energy drinks, and eating sweets and treats affects your teeth and will leave your energy level yo-yoing. Instead, stay hydrated and alert by drinking plenty of water, and try snacking on fruit and nuts.

More tips from SafeFood

What To Buy

No matter what your tastes, having certain (cheap!) things in your cupboard, fridge, and freezer will allow you to make any number of different meals. Keep your cupboard stocked, and buy fresh food weekly when you need it. Meat can be expensive, but your local butcher may offer student deals, and remember that it is often cheaper to buy in bulk. You can freeze meat for up to 6 months - just leave it in the fridge the night before you want to use it.

What To Cook and How To Cook It

The ingredients above will give you the opportunity to make a wide variety of meals, but you also need to know what to do with them! Follow the links below to find some basic recipes and meal planning resources for students that will ease you into cooking healthy meals for yourself. Then, when you've gained some confidence, branch out and browse online for thousands more. You'll also need some basic cooking implements:

• A non-stick frying pan (just remember never to use metal implements or scourers on anything non-stick!)
• A pot/saucepan
• A spatula (plastic/silicone so it doesn't ruin the non-stick pan!)
• A large spoon (plastic/silicone or wooden)
• A few good sharp knives for chopping
• A chopping board (or two if you want to use one for meat/fish only)

Safefood Meal Planning Resources

BBC GoodFood Student Recipes

MyFridgeFood.com

Supercook.com

Why Is Sleep Important?

A good night's sleep makes everyone feel better (and it's worth it for that alone!), but there are other benefits to getting good sleep regularly, too. Getting regular good sleep improves your memory, sharpens your attention, lowers stress, and can help to improve your grades, enhance your athletic performance, and manage your weight. That's a lot of potential benefit from something you do every night!

How To Get a Good Night's Sleep

• Keep to a sleep schedule
  Going to bed and getting up at roughly the same time every day (even weekends!) will help regulate your body clock, making it easier to fall asleep.
• Bedtime rituals
  A relaxing bedtime ritual - eg. meditation, reading, stretching - can help separate your sleep time from your daily activity and prepare your mind to rest.
• Avoid naps
  If you're having trouble sleeping at night, it can be tempting to have a nap during the afternoon to help deal with the tiredness from inadequate rest. However, having an afternoon nap can make it more difficult to sleep that night, trapping you in a vicious cycle.
• Exercise Daily
  Getting some exercise during the day will make it easier to sleep at night - just don't exercise too soon before bed!
• Make sure your sleep environment is appropriate
  Your room should be cool and free of light or noise that will disturb your sleep. If your charger or a device is lighting up the room, consider moving it outside or using a sleep mask; if background noises are bothering you, try earplugs.
• Comfortable mattress and pillows
  Make sure your mattress and pillows are comfortable and keeping your body and neck properly supported. If you often wake with a sore neck or back, experiment with different pillows, mattresses toppers, or even a new mattress (if possible!).

Relaxing Music

Some people find that music helps them to sleep. Just make sure that you're choosing relaxing music like the sample below:

Tips for Getting More Daily Exercise

Getting enough exercise doesn't have to mean regular high-intensity training with a team or going to the gym every day. For those of you who do and enjoy those things, that's great - just remember to take care of your body! For the rest of you, all you need is 20-25 minutes of moderate-intensity exercise a day, or 30 minutes five times a week, to reach the HSE's minimum activity guidelines for adults. Some easy ways to hit that benchmark are:

• Walking
  Skip the bus and walk into College - or even just part of the way!
• Cycling
  Get a bike or use DublinBikes - you actually might find that you get to places more quickly than you would on the bus!
• Short Home Workouts
  Download a workout app, or find a good workout plan or video, and exercise from the comfort of your own room.
• Start Running
  You could try a Couch to 5K programme!
• Make Small Changes To Your Routine
  For example, take the stairs instead of using a lift.
• Don't Put Off Active Chores
  You'd be amazed how much of a workout hoovering or dusting can be!

Active Living Information

The Sports Centre

As a Trinity student, you have a fantastic Sports Centre at your fingertips, with a gym, pool, climbing wall, fitness classes, tennis courts - you name it! Activate your membership online, or by bringing your student ID card to the main reception, and explore what the Sports Centre has to offer.

Did you know? If you're nervous about going to the gym for the first time, you can make an appointment with one of the Trinity Sport personal trainers for a free fitness consultation to help get you started!

Learn More About Trinity Sport

Sports Clubs

If club sports are more your thing, you'll find details about all of the Trinity clubs at the link below.

TCD Sports Clubs

College Health Service

As a Trinity student, you have access to the College Health Service which is based in Printing House Square. Visits to the doctors and nurses are free, but there may be charges for certain services - for example, travel vaccinations. There is also a fee of €20 to visit the physiotherapist.

All appointments with the College Health Service must be booked in advance (see details on Student Emergency Clinics below). To book an appointment or make an enquiry, phone (+353) 01896 1556 or (+353) 01896 1591 on weekdays between 9am and 1pm, and from 2pm to 4:30pm.

Student Emergency Clinics

The College Health Service runs emergency clinics every weekday from 9am and 2pm. You will need to phone the Health Centre to book into this clinic (01896 1556 or 01896 1591). Students are seen by severity of condition which is assessed over the phone. This is not a walk-in clinic. It is only to be used for emergencies, eg. if you develop a sudden or urgent health condition. For all other cases, please book an advance appointment.

Missing College Due To Illness

There will be times when you will need to stay home from College because of illness. Students can self-certify for 3 days, and after that you will need a doctor's note (which can be obtained from either your own GP, or the College Health Service). If you need to miss a tutorial or a seminar, let your lecturer or TA know in advance. If you are too ill to complete an assignment on time you need talk to your Tutor and/or your School rather than just letting the deadline pass. Make sure to link in with someone in your class about what you will/have missed if you're sick.

Tips For Keeping Yourself Healthy Through Winter

• Wash your hands thoroughly
• Cover your coughs & sneezes with a tissue
• Eat a balanced diet
• Get a flu vaccination (you can make an appointment with the College Health Service)
• Get enough sleep
• Get some exercise
• Mind your mind (in addition to offering one-to-one counselling, the Student Counselling Services provide and oversee a range of group and peer supports and mental health resources).

Sensible Drinking

Recent studies indicate that between 90% and 95% of Irish students drink. Drinking has become part of our culture, and it is perceived by many to increase one's sociability, relaxation, and enjoyment.

Drinking sensibly means drinking not too much, not too often, and not too fast.

Recommended alcohol limits are 14 units per week for females and 21 units per week for males. This is the equivalent of 7 pints or 14 glasses of wine a week for females, and 11 pints or 20 glasses of wine for males.

Binge drinking is defined as drinking more than 3 pints or a bottle of wine during one occasion/session.

To help you stick within sensible drinking limits, remember:

• Don't let yourself be pressurised into drinking more than you intend.
• A good social life does not need to revolve around alcohol - get involved in sport, societies, or other activities.
• Space out your alcoholic drinks - perhaps with a glass of water or soft drink. Slow down, what's the rush?
• Have something to eat before or with your drink.
• Avoid drinking games as they lead to excess.
• Excess alcohol consumption leads to lack of judgement and increases risk taking. Studies, such as the 'Clan Survey' of eighteen Irish Colleges, show that excess drinking increases the risk of accidents, physical injury, and sexual risk taking.

Alcohol can be enjoyable and make you feel confident, but it can also wreck your judgement.