Food for Mood 5: Adding spice to your life with Dahl and rice

This week’s recipe is a quick and easy dhal and brown rice recipe to add in herbs and spices. The dish included in-tact wholegrains (brown rice) with bags of fresh herbs + peas plus the easy to cook red lentils that are great prebiotics and a good source of protein with orange and green vegetables.

Eating a diverse rainbow of colourful foods with added herbs and spices everyday gives our bodies a range of antioxidants, polyphenols and fibre to keep our gut health in tip top shape supporting our mood and giving us energy. Spices, such as garlic, ginger, turmeric and chilli contain potent medicinal properties that offer a range of health benefits. They support our immune system (you’ll get less colds and seasonal bugs and reduce your cancer risk) keep our vascular system healthy (helping our brains and heart work effectively), support our brain function and detoxification (to help cognition, focus, memory and vitality) plus they taste great (we feel good when we eat tasty food!). (more…)

Food for Mood 4: Three very easy suppers

Our next Food for Mood recipes make a very easy supper (and lunch for the next day) with cheap ingredients that are nutrient dense. This is the fourth of six cook-a-long sessions looking at how we can support our mood with food.

You’re busy with your studies and you don’t have time to prep food or even think about your mood. How about making a three-dish meal in 45 minutes that will feed you twice, plus help keep your energy and motivation topped up. (more…)

My top five things to do in Bristol 

by Yunyan Li, Senior Resident 

1. A Morning Run

Having a morning run in Bristol is absolutely a fantastic thing. I will strongly recommend two areas: Harbourside and Clifton village (extending to the Ashton Court). In Clifton area, you could enjoy a sunrise with suspension bridge and river as background. You could also enjoy the natural and clean air near the Ashton court. If you want to treat yourself after exercises, there are a wide range of breakfast restaurants nearby. In Harbourside area, you could enjoy the special scene: a row of colourful houses.  You could also enjoy the peace of harbour and different kinds of boats parking on the side.  

2. Have a Rest in Brandon Hill 

If you are tired of shopping at Park Street, then Brandon Hill should be a place for you. If you are tired of studying in the library, Brandon Hill is also your best choice for relaxation. It is near the Education and Wills library. You can have a nice walk around the hill. You could also climb the Colston Tower to enjoy Bristol from the top.  

3. Ashton Court Deer ‘Hunt’

There are different deer under protection in Ashton court. If you are lucky, you might find them hanging around the in the park peacefully. It was so amazing to take a picture with these lovely deer during Christmas break (in a safe and friendly distance). In summertime, this park is great for a walk with nice scenery.  

4. Look for the footprint of Banksy  

Bristol is famous for the unexpected painting at different street corners. There are guided tour to show you these graffiti wall. Of course, you can look for these surprises with your friends. There are always some unexpected scenes at some corners.  

5. Take a boat trip 

Having a boat trip provides different perspectives for you to explore Bristol. A boat trip from the Suspension Bridge to the city centre can show you most famous scenes of Bristol. It is better to take a boat trip during summertime. With a blue sky, you could enjoy a more attractive Bristol. 

 

Freya, nominee for the Outstanding Individual Achievement award

Hello, my name is Freya, and I am a second-year Management with Innovation student.  

1. You’ve been nominated because of your work during the welcome period as a JCR President of Goldney. Could you describe what you’ve been doing over this time? 

I spent my time curating a ‘2020 Freshers Survival Guide’, which were given to each flat with recommendations from past Goldney students. I also helped organise a ‘starter pack’ with everything they would need for fresher’s week I, including some snacks, drinking utensils, some Goldney merchandise, fairy lights and a disco light for the flat.   

Once the first years were all moved in, we ran socially distanced events in the Goldney gardens, these included a quiz, outdoor cinema, ‘taskmaster’ style challenge afternoon, Bristol-based scavenger hunts, cooking challenge, morning yoga and an afternoon garden party with ice cream and candy floss! Students were part of ‘living bubbles’ made up of the members of their flats, so we would set out areas with cones to make sure social distancing was maintained. 

I was so glad that my ideas for freshers could come to fruition and that we could execute them and make a real difference for the 2020 Goldney freshers. 

2. What were some challenges you had to overcome? How did you cope with the restrictions? 

The restrictions were a massive challenge! All the ideas had to be carefully thought out and risk-assessed by Resilife to make sure they were Covid safeAt times it seemed easier not to bother than wrestle with the restrictions, but I was really glad we persevered.  

 3. What’s the best thing about being in a position of JCR or being part of society? How can this help students during at University? 

The absolute best thing is the impact that you have on students. As JCR President, I could reach so many people and enrich their University life. Also, the support that you receive and the network and group of people that you become a part of is incredible. The societies, networks and JCRs really are the backbone of University life and what can turn a good experience into an incredible one. 

4. What would you advise students coming to Bristol in the autumn? Especially new freshers arriving in halls for their first time.  

In your first few weeks, take as many opportunities as you can and embrace everything with open arms, even if they are things you don’t think you’ll be remotely interested in. You may surprise yourself, you could make some new friends, or you could just have a funny story to tell from it! There is really nothing to lose.  

Also, get a microwavable saucepan – they are so useful! 

5. What were you doing when you heard that you’d been nominated for an award? 

I was actually preparing for a pitch for the Innovation part of my course. When I got the email, I did a little dance around my room, screamed a bit and texted my mum (she’s always first to know anything!).  I think it’s fair to say seeing the nomination gave me a lot of energy, excitement which I channelled through the pitch! 

 Words by Adam Balazi, International Business Management student

Olivier, nominee for Outstanding Individual Achievement award

1. Who are you? Name, programme, which year. 

My name is Olivier Levy and I’m in my second year of history, Law School. 

2. Tell us about you – favourite food, music, favourite place to hang out in Bristol 

I’m a vegetarian now, I’ve stopped eating meat in the last year. Talking about music, I do have a varied range. I listen to a lot of 70s and 80s rock, which is my favourite type, and recently I’ve been listening to some Chopin. Last week I went to a very cool concert. I really enjoyed that night because I can hear music and talk to people. I appreciate that I can go out with my friends to visit concerts, exhibitions. There are many different places where we can hang out and that has been my favourite part of discovering Bristol.  

3. You’ve been nominated because of your role as Chair of the Wellbeing Network  – could you describe what you’ve been doing this past year? 

There are three different parts of working in the network. The first is working with my amazing committee of ten people.  We also work with many peer support groups. I am proud that we’ve launched a campaign named the Financial Wellbeing Project which can give students financial advice. The second part would be the panels and campaigns we launched in March. The third part would be the Buddy Scheme that I created back in November. It was an online forum, like space where students can chat and get together. I was expecting about 40 to 50 people to sign up at the most. And we had about 450 in the end.  

4. Did your group have conflicts and disagreement before, and how do you handle these? 

No, not at all.  It is very hard to do anything wrong when it comes to improving mental health. Although there are lots of things that can go wrong. But I believe as long as we’re raising awareness and organising conferences and events, we’ll never have any disagreements. 

5. What’s the best thing about being in the society in Bristol SU and how can this help students at University? 

The best thing about being in the network this year has been spending time with the friends I made working in the SU. It’s so uplifting to be working and talking to people who have such positive energy and who aspire to create meaningful and substantial change for students. And I think especially this year when it’s been hard to find more gratifying things. Just being with them has been phenomenal. I could go on forever about them. I can’t recommend it enough! It is a very positive experience. All we try to do is continue to try to improve students’ lives.  

6. Any words to students who want to be a part of the wellbeing network?

I would say just go for it, you don’t need any experience. It’s usually the one thing you could put as much work into as you want. It’s immensely rewarding work. The public speaking will enable you to become an effective communicator, and it’s just nice to be part of the team. I think that’s what I’ve relished the most and what I’m excited about. It is fun to work with different people and engage their perspectives and be a part of the student union. 

Words by Ziqiong Li, MSc Marketing student

Isaac, nominee for Outstanding Individual Achievement award

Hi Isaac, you have been nominated for the Outstanding Achievement Award because of your role as President of Bristol Bar Society. 

How did you get involved in Bar Society in the first place? 

It started with wanting to explore the Bar as a career option because I have always been keen on the advocacy side of the profession. I saw the potential the Bristol Bar Society had and wanted to help the society reach its potential.  

What was the project that you enjoyed the most getting involved in this year, and why? 

The Bar has traditionally been a restrictive profession that often marginalises People Of Colour, Women, LGBTQIA+ individuals. When I became the President of the Bristol Bar Society, I wanted to spearhead the #NoBarToTheBar initiative. It has been the unofficial motto of the Bristol Bar Society, but my Vice President and I worked tirelessly this academic year to bring it to life. In fact, my entire committee played an active role this year to make the #NoBarToTheBar initiative successful. I enjoyed bringing all these opportunities to our student members which were previously unheard of. It was gratifying seeing our student members benefit from the various initiatives under the #NoBarToTheBar umbrella. The highlight was working alongside my committee to turn the tide with the #NoBarToTheBar initiative. I will cherish the privilege of serving and working alongside them all. 

Did you know that someone was going to nominate you for the award? What was your initial reaction when you were nominated? How do you feel now? 

I was not actively seeking people to nominate me because people should recognise the work you have done and seek to nominate you themselves. Hence, I was taken aback when I found out I had been nominated for this award. I am deeply humbled and honoured by this nomination. It will take a while for the feeling to sink in.   
 

Why do you think it is important to join societies, go the extra mile and put in the additional effort? 

For those of us who choose the University path, it becomes a significant part of our young adult lives. Our lives revolve around the student community, which become a part of our personal growth. Going the extra mile and putting in the additional effort benefits the student community, which gives back to us all. It makes a significant difference to the lives of our peers and successors who will reap the benefits of all the hard work and time you might have dedicated. Your effort might lay the foundation for future progress. It can be extremely rewarding to see things come to fruition.

You are a Law student, at the same time actively engaged in student life and Student’s Union. Where do you get your motivation or inspiration from? 

My mother and grandmother were the hardest working people I knew. I draw my inspiration and work ethic from them.

What would you advise students coming to Bristol in the autumn? 

Make your mistakes whilst you are here! Do not be afraid of making mistakes! They will be your best teachers!  

Words by Katarzyna Gorska, Law and German student

Community living: Moving from University Halls to private rented accommodation

by Juntao He, Giulia Giani and Carlos Munoz Neira, Senior Residents

Moving out from University Halls sets a new challenge in your student experience. Unfortunately, COVID-19 pandemic contingency seems to be posing an additional load to this new episode of your life. Although moving to private rented accommodations may seem to be slightly overwhelming, it can also turn into an amazing experience. Community living will provide you with loads of skills useful for your adult life. It will also give you the opportunity to meet new neighbours from different ages and backgrounds. In this post we outline 7 tips that will make this process much easier, so we invite you to bear them in mind while you are moving from your beloved University Hall to your new accommodation.  (more…)

Food for Mood 3: How to make healthier snacks

Saba James, the Nutrition for Wellbeing Lead from the National Centre for Integrative Medicine, shares three easy sweeter treats to avoid packaged cereal, chocolate bars and ice creams. This is the third of six cook-a-long sessions looking at how we can support our mood with food.

These healthy snacks include dark chocolate – full of magnesium and antioxidants. Dates, which offer a mellow, caramel sweetness with added fibre and minerals. Nuts, which help maintain stable blood-glucose levels with added protein and healthy unsaturated fats. Bananas, which are dense in fibre, prebiotics plus potassium, folate, vitamin C and lots of antioxidants plus they taste delicious.

Balancing our blood glucose helps stabilise our mood and energy which supports our stamina and focus during periods of revision and intense study. It is also essential to enjoy the sweeter things in life sometimes. (more…)

Food for Mood 2: How to make a healthy grain bowl

In our second Food for Mood cookalong we learnt to make a simple recipe to include more wholegrains into our diet. In-tact whole grains, rather than flour-based and processed grains which dominate the western diet, are brimming with prebiotics that support a healthy microbiome which supports our mood and mental health.

Did you know that our gut microbes also produce some of our happy-hormone serotonin and our calming communicator GABA? Our gut (well, our lower intestines to be more specific) is made up of trillions of microbes that can help or hinder us by the species that dominate and how we feed them. The fibre and prebiotics in in-tact wholegrains feed healthier microbial strains which in-turn feed us with the hormones and neurotransmitters we need for a calmer mood and focused motivation. In-tact wholegrains are not the only feeders we can give our guts, a range of colourful beans, nuts, seeds, vegetables and fruit can also do the job – alongside healthy proteins and fats to balance. (more…)