Healthy Week 2020: Digital success

healthy week digital

This year was the first time Healthy Week has gone digital and it’s been a great success!

Despite the ongoing pandemic, Healthy Week moved online with a virtual programme to help staff, students, and the wider community get active anywhere, anytime.

This year’s events included over 20 hours of live activities, plus a range of written and pre-recorded content to help improve physical and mental wellbeing.

Over 250 people participated throughout the week, with hundreds more tuning into our content on Instagram.

This year also saw the advent of a week-long challenge to see how far we could collectively travel. A combination of running, walking and cycling clocked up 1,120 virtual miles which is the same distance from campus to Venice, Barcelona or Vienna!

Embracing technology was key to the success of this year’s Healthy Week. We used the new Microsoft Teams Live function to host events, as well as four other platforms, to make them as accessible as possible.

Kate Petty, Physical Activity and Wellbeing Officer, said:

“On behalf of the Healthy Week team, I’d like to thank all the staff that engaged with, and supported, Staff Healthy Week 2020; it was the first time we’ve taken Healthy Week digital which brought about new challenges but it was great to see staff members from across the university come together to deliver and engage with the activities.”

“Now more than ever, it’s important that we consider our own physical and mental wellbeing and the activities this year were designed to support staff wherever they are and bring about a sense of positivity and community.”

Beyond the week…

But the support for your physical and mental wellbeing doesn’t end with Healthy Week. We are still committed to providing health and wellbeing opportunities for staff.

  • Digital physical activity and wellbeing classes– we are continuing to offer some virtual classes via Microsoft Teams Live for a limited period. The classes- high intensity interval training (HIIT), body weight conditioning and an upbeat class, feel good Friday- take place on a Wednesday and Friday.
  • Your Home, Your Move hub– Try these workouts and read wellbeing and nutrition blogs created by The Edge personal trainers and the Health and Wellbeing Team to support you in staying active and healthy at home.
  • Get Out, Get Active free running programmes- follow this 9 week Couch to 5K running programme and you will be able to run 5K without stopping. If you want to increase your running distance and set yourself a new challenge, try the 5K to 10K programme which will have you running a 10K within 12 weeks.

 

Vegetarian enchiladas with tomato sauce & double cheese

vegetarian enchiladas

Kate Petty, from the Health and Wellbeing team, shares a tasty vegetarian enchiladas recipe.

These vegetarian enchiladas make a delicious meal for both meat eaters and vegetarians alike. Filled with vegetables, kidney beans, meat free mince and topped with tomato sauce, double cheese and baked until golden, this Mexican classic won’t leave you going hungry!

Vegetarian enchiladas with tomato sauce & double cheese

Ingredients

Makes: 6-8 (depending how full you want your enchiladas!)

Enchilada filling:

  • 1 tbsp olive oil
  • 1 red onion
  • 2 cloves of garlic
  • 150g closed cup mushrooms
  • 1 bell pepper
  • 250g meat free mince (e.g. Quorn)
  • 400g kidney beans in chilli sauce
  • 400g tinned tomatoes
  • 198g tinned sweetcorn
  • 1 heaped tsp cumin
  • 1 tsp paprika
  • 1/2 tsp sugar
  • Juice of ½ lime
  • Salt and pepper (to taste)
  • 1 medium red chilli (optional depending on heat preference)
  • Extra chilli flakes (optional)
  • 6 flour tortilla wraps

Tomato sauce and cheese topping:

  • 1 tsp olive oil
  • 1 spring onion
  • 1 clove of garlic
  • 50g baby plum tomatoes
  • 200g passata and some of the leftover chilli sauce
  • Juice of ½ lime
  • Salt to taste
  • 130g cheddar cheese

Garnish:

  • 1 spring onion
  • 50g feta

Method

  • Pre-heat oven to 180°C fan and get a baking dish ready- a casserole dish is ideal
  • Dice the red onions and fry for a few minutes until starting to brown. Meanwhile, chop the mushrooms, peppers, garlic and chilli (if using). Add to the pan once the onions are soft and beginning to brown and fry for a further 5 minutes
  • Add the meat free mince and cook for a further 5 minutes.
  • Drain the kidney beans and sweetcorn and add to the pan. Allow some of the chilli sauce from the beans to be added to the pan and set the excess aside.
  • Add the cumin, paprika and sugar and salt and pepper to taste
  • Halve the lime and squeeze in the juice. Add a pinch of optional chilli flakes to increase the spice if you’d like
  • Allow to cook for a further 10 minutes on a low-medium heat, stirring occasionally
  • Heat a tsp of olive oil in a separate sauce pan. Once hot, add the spring onion, garlic and tomatoes
  • Once softened and browning, add the passata and simmer for 5 minutes. Add some of the remaining chilli sauce from the kidney beans to the pan
  • Brush the baking dish with a tsp of olive oil to prevent sticking
  • Lay out a wrap and add 3 spoonfuls of the filling in a line down the centre of the wrap, allowing an inch of space at both edges. Fold the bottom of the wrap up to centre and then fold the sides making sure the filling is covered. Place into the baking dish with the seam of the wrap face down to stop it opening. Repeat until all filling is used (around 6-8 wraps depending on how much filling you use in each one)
  • Top the wraps with the tomato sauce straight from the pan and grate the cheddar on top
  • Bake for 15-20 minutes in the oven until the cheese has nicely melted
  • Garnish with spring onion and the crumbled feta. Serve up and enjoy!

Storage instructions
Place in the fridge in a container and consume with 2-3 days.

 

Bike maintenance videos

maintaining your bike

The Bike Hub may not be open but they’re still here for you and your biking needs! This Healthy Week they’ve compiled a list of helpful video resources to help you maintain your bike, from how to wash a bike properly to adjusting your gears and brakes.

Bike maintenance videos

How to wash a bike

5-minute bike wash: https://www.youtube.com/watch?v=QvzVRxlIUL0

30-minute bike wash: https://www.youtube.com/watch?v=5ak4AzlUz5Q

Bike wash in a flat: https://www.youtube.com/watch?v=z03x4psSDy8

How to remove a bike wheel:

https://www.youtube.com/watch?v=hdjB_wHW0-Q

How to fix a puncture:

https://www.youtube.com/watch?v=Q2sKMqB9QCg

How to adjust brakes:

Rim brakes:

Identification: https://www.youtube.com/watch?v=j6ANuieQR4w

Road brakes:

(Older) “single-pivot” brakes: https://www.youtube.com/watch?v=UOrIVc5lG-k  

(Newer) “dual-pivot” brakes: https://www.youtube.com/watch?v=q4ay12CSF48

Mountain bike / touring / hybrid brakes:

(Rare) “U-brakes”: https://www.youtube.com/watch?v=iJeYSKUI-6A

“Cantilever” brakes (cantis): https://www.youtube.com/watch?v=FvFira2dAPY (new threaded brake pads)

or https://www.youtube.com/watch?v=G_tDym0G6zo (old peg brake pads)

“V-brakes”: https://www.youtube.com/watch?v=XMa9UqY9obk

Disc brakes:

How to change brake pads: https://www.youtube.com/watch?v=Xqw0SaZl-jo

Mechanical disc brakes: https://www.youtube.com/watch?v=NmqGeLNcVIg

Hydraulic disc brakes: https://www.youtube.com/watch?v=uk_nC9anQcM

(The Bike Hub would strongly recommend using a bike shop as a lot could go wrong with hydraulic brakes).

How to adjust gears:

Front derailleur: https://www.youtube.com/watch?v=Ea03ChN-7Vg

Rear derailleur: https://www.youtube.com/watch?v=Bbk5RcH0bbQ

Flourless dark chocolate, raspberry jam and peanut butter brownies

gluten free brownies recipe

Containing absolutely no flour and topped with delicious raspberry jam and peanut butter, you’ll struggle to stop eating these tasty brownies. And the good news is that they don’t take long to make!

Flourless dark chocolate, raspberry jam and peanut butter brownies

Prep time: 15 mins Cooking time: 25-30 mins, until firm on the outside but still soft inside Quantity: makes 16 squares

Ingredients:

  • 225g dark chocolate (the higher the cocoa percentage, the better)
  • 200g butter/margarine (I used margarine)
  • 20g coconut oil
  • 100g caster sugar
  • 3 eggs
  • 150g ground almonds
  • 2 tsp vanilla extract
  • 20g cocoa powder
  • 100g peanut butter (aim for no palm oil in your PB. You can use crunchy or smooth)
  • 70g raspberry jam

Method:

  1. Preheat the oven to 170 degrees fan and line a 20cm baking tin with baking parchment/foil
  2. Melt the chocolate, butter and coconut oil in a pan over a medium heat
  3. Once melted, remove from the heat and let it cool for a few minutes. Once cooled, add the sugar, cocoa powder and vanilla extract
  4. Beat in the eggs along with the ground almonds
  5. Melt the peanut butter in a microwave for 45 seconds- 1 minute to make it easier to spread. If you’re using a smooth peanut butter or a brand of peanut butter that is already very thin, you can skip this step
  6. Melt the jam in the microwave for 45 seconds or until runny
  7. Pour half of the brownie mixture into the tin. Drizzle over half of the peanut butter and half of the jam mixture into random swirls
  8. Pour the rest of the brownie mixture on top and repeat with the rest of the peanut butter and the raspberry jam
  9. Place in the oven and bake for 25-30 minutes or until the brownies are firm on top but still have some give. Enjoy! I recommend serving these brownies warm. They go well with a dollop of ice cream if you’re having as a pudding.

Frozen yoghurt bark

frozen yoghurt bark recipe

Kate Petty, from the Health and Wellbeing team, shares a refreshing and healthy snack for you to try.

This frozen yoghurt bark takes just a matter of minutes to make and is a refreshing light snack for you to enjoy whenever you feel like it! It’s especially good on a warm summer day.

Frozen yoghurt bark

Prep time: few minutes Cooking time: leave to set for 1+ hours Quantity: break the bark into chunks, they can be as small or as big as you like

Ingredients:

  • Most of a 500ml pot of greek yoghurt (I used greek style honey yoghurt but you can use plain or flavoured yoghurt depending on your preference)
  • Handful of frozen berries (I used a frozen berry mix which included strawberries, raspberries, blueberries and cherries but you can use whatever fruit you like)

Optional extras: honey, chia seeds or other seeds, nuts, desiccated coconut.

Method:

  1. Line a small baking tray with grease proof paper, making sure to fold the edges over the top so you can easily lift the bark out later
  2. Pour the yoghurt into the baking tray and spread evenly with a spoon
  3. Sprinkle your fruit on top, followed by any extras you want to add
  4. Place the tray in the freezer to set for 1+ hours
  5. Remove from the freezer once it’s solid and break into chunks

This bark is best kept in the freezer. I put mine in a sandwich bag and you can take pieces out as and when you want to!

Planning your bike routes in and around Leeds

planning your bike routes

Many people are using this time to get out on their bike. Whether you’re an experienced cyclist or a complete beginner, you always need to plan your cycling route. The Bike Hub have provided some resources to help you get out and about on a bike in Leeds and beyond.

Travel planning

Besides Google Maps, here are a few websites that you can find help with cycling routes and maps.

 

Easy homemade flatbreads (no yeast)

easy no yeast flatbreads

Kate Petty from the Health and Wellbeing team shares another savoury recipe with you.

Here is a super quick and easy flatbread recipe that contains no yeast. Perfect for having with tzatziki for a Greek themed night or dipping into a curry if you fancy an Indian!

Easy homemade flatbreads

Prep time: 5 mins + 30 mins rest if you have time Cooking time: 3/4 mins per flatbread Quantity: makes 4 flatbreads

Ingredients:

  • 300g plain flour
  • 50g butter
  • 185ml milk
  • Sprinkle of salt

Method:

  1. Melt the butter in the microwave or on the hob
  2. Combine the flour and salt and then pour in the melted butter and the milk. Stir with a spoon until all of the ingredients are mixed together and the dough forms a ball
  3. Sprinkle a little flour on your work surface and knead the dough for a few minutes
  4. Leave the dough to rest at room temperature for 30 minutes if you have time. I’ve made the flat breads without allowing resting time and it’s still worked fine so it isn’t essential
  5. Once time is up, cut the dough in half and then cut each half into two so you have four segments. Roll into balls and roll out until roughly 1cm rounds
  6. Heat a non-stick pan on a medium heat and place one flatbread in the pain. Cook until the dough starts to bubble. This is when you know it’s time to flip it over and cook the other side. Make sure to push the dough down with a spatula if air pockets rise. Brown spots should appear on the flatbread like the image above
  7. Repeat until you have cooked each flatbread. Keep the cooked flatbreads wrapped in a tea towel to retain the softness

Homemade fruity granola

homemade granola

This homemade crunchy granola is easy to make, packed full of fruit and is a much healthier option than any you’ll see on the supermarket aisles. Give it a try this Healthy Week and have for breakfast or a snack.

Homemade fruity granola

Prep time: 10 mins Cooking time: 50 mins or until golden brown Quantity: depends how you’re having it. Around 4-6 servings with milk/yoghurt but if you’re having as a topping on porridge it will last you a lot longer!

Ingredients:

  • 300g oats
  • 100g dried fruit (we used a mix that contained sultanas, cranberries and apricots)
  • 20g sunflower seeds
  • 20g pumpkin seeds
  • 20g desiccated coconut (we also added some coconut shavings)
  • 20g nuts, chopped (we used almonds and walnuts)
  • 1 tsp cinnamon
  • 2 tbsp honey (could change to maple syrup if vegan)
  • 2 tbsp melted coconut oil
  • Dash of vanilla extract

Method:

  1. Preheat the oven to 160C/140C fan. Line a large rectangular baking tray with grease proof paper
  2. Place the oats, seeds, nuts, cinnamon, honey and vanilla extract into a bowl
  3. Melt the coconut oil and add to the bowl, mix well
  4. Pour onto the baking tray and flatten with the back of a spoon
  5. Cook for 20 minutes and then take out and give it a stir to ensure it’s cooking evenly
  6. Bake for a further 30 minutes, or until golden brown.
  7. Stir in the dried fruit and coconut and let the granola completely cool before breaking it up and transferring it to an airtight container

 

Quick and easy healthy flapjack

quick and easy healthy flapjack

Kate Petty, from the Health and Wellbeing team, shares her favourite flapjack recipe.

These quick and easy flapjacks are packed full of nutritious ingredients that are slow releasing so they will keep you fuller for longer. They are perfect for a morning or afternoon snack during work or study and you can even freeze some spares and enjoy for up to a month after freezing.

Quick and easy healthy flapjack

Prep time: 10/15 mins Cooking time: 1 hour Quantity: Makes 16 squares

Ingredients:

  • 250g oats
  • 50g butter/margarine
  • 5 tsp peanut butter
  • 3 tbsp honey
  • 1 ripe banana, mashed
  • 1 apple, peeled and grated
  • 40g dried apricots, chopped small
  • 60g sultanas
  • 40g mixed seeds- pumpkin and sunflower
  • 1 tbsp chia seeds
  • Dash of cinnamon
  • 100ml hot water

Optional extras: desiccated coconut, cranberries or other dried fruit

Method:

  1. Heat the oven to 160C/140C fan. Grease and line a 20cm square tin with greaseproof paper.
  2. Heat the butter/margarine, peanut butter and honey in a small pan until it’s melted.
  3. Mash the banana in a bowl and add the grated apple. Pour this mixture into the melted butter and honey mix. Add 100ml of hot water and mix to combine.
  4. Tip the oats, apricots, mixed seeds, sultanas and chia seeds into a separate bowl. Add the cinnamon. Pour in the banana mix and stir until everything is coated.
  5. Tip into the tin and level the mixture off with a spoon. Place in the oven and bake for 1 hour or until golden brown.
  6. Leave to cool in the tin before cutting into 16 squares. Store in an airtight container in the fridge. They will keep for a few days. You can freeze the flapjacks- place flapjacks in a sandwich bag in the freezer and consume within a month.