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Healthy Eating Week - Menus and Recipes
Available between Deli & Refectory during 13th - 17th January 2020
The following dishes will be available across the week:
- Baked Aubergine, spinach, mozzarella & ratatouille. (V)
- Chili & lime marinated Cod- Asian greens
- Lemon, garlic & Herb Chicken Skewer, herby grains, flat bread & hummus
- Chickpea & Lentil fragrant Curry, steamed rice (VG)
- BBQ Pulled Jackfruit Tacos, salsa & Guacamole (VG)
- Smoothies & Juices
- Fresh & Light salad Pots
- Dairy & Gluten Free Deserts
- Fresh Fruit Salads
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We are now already in week 3 of our New Year, New You campaign and hopefully many of you will have begun to make some small changes to your lifestyle habits in terms of becoming more active or eating more healthily.
Perhaps you’ve been waiting for this week, where we are sharing some information and guidance to help stop smoking, to reduce alcohol levels and any other substance use.
Smoking kills around 5,300 people in the North East each year – nearly 15 deaths a day - and results in around 36,200 people being admitted to hospital – around 99 people a day.
Fresh is urging smokers to make it their New Year resolution to quit in 2020 to reduce their risks and to be around longer for more Christmases with their loved ones.
Many of you will already know the risks of smoking. Smoking causes around 7 out of every 10 cases of lung cancer, as well as cancers of the mouth, throat, voice box (larynx), oesophagus, bladder, bowel, cervix, kidney, liver, stomach and pancreas.
Smoking also damages your heart and your blood circulation, increasing your risk of developing conditions such as coronary heart disease, heart attack, stroke, peripheral vascular disease (damaged blood vessels), cerebrovascular disease (damaged arteries that supply blood to your brain).
Smoking also damages your lungs, leading to conditions such as chronic obstructive pulmonary disease (COPD), which incorporates bronchitis and emphysema and pneumonia.
Click on the link to find out more about the health risks of smoking. Watch the new short video from Fresh which captures shock at the poisonous chemicals in tobacco smoke.
In addition to knowing what smoking can do to your health, we also know that trying to stop smoking is easier said than done. Fresh have some really good tips to consider if you are looking to stop smoking.
Thinking of quitting? Here’s 10 tips you might not have considered
If you’ve tried before, here are some important tips to think about to help get you on your way.
- Many smokers who quit report they woke up and felt “today is the day”. Willpower is vital but you’re much more likely to succeed if you combine that determination to quit with specialist stop smoking service support and stop smoking aids.
- Some people are put off trying again by failed quit attempts in the past, but think of these as a stepping stone rather than a failure! Try to make at least one quit attempt a year until you manage to stop for good, whether that’s for Stoptober, New Year, or whatever reason you have. If you try at least once a year, you really improve your chance of being quit.
- You might think smoking relieves stress – but it can make stress worse. Most smokers can relate to withdrawal symptoms like irritability, poor concentration and cravings if they’ve gone without a cigarette in a while. Smoking only reduces nicotine withdrawal symptoms, similar to the symptoms of anxiety, but it does not reduce anxiety or deal with the underlying causes.
- Many smokers just stop and go “cold turkey.” But give yourself the best chance and use a quit aid – whether that is a Nicotine Replacement Therapy like patches and gums, or a stop smoking medication prescribed by a GP, pharmacist or other health professional or even switching completely to vaping. The significant health problems are caused by other components in tobacco smoke and not by the nicotine.
- If you’ve struggled to quit with quitting aids previously, then why not try switching completely to an e-cigarette? Research shows they are much less harmful than smoking.
- Get some quit coaching. Local Stop Smoking Services provides expert advice, support and encouragement to help you stop smoking for good. Combining quit aids with expert support makes it much more likely you’ll stop smoking successfully.
- Why not consider free online support such as the Smokefree App, text messages or Facebook messenger? Visit the NHS Smokefree website where you can sign up to the Personal Quit Plan and find lots of free support to help you stop for good.
- Think of your health. Chemicals in tobacco smoke enter our blood stream and can then affect the entire body. This is why smoking causes so many diseases, including 16 types of cancer, heart disease and lung diseases.
- Think of how much money you could save! Someone smoking 10 cigarettes a day can expect to pay up to £1,807 a year, £150 a month and £34.75 a week. For a couple that means up to £3,614 a year, £300 a month and around £69.50 a week.
- Get support from family and friends – their support can go a long way. If your partner smokes, why not quit together?
If you are looking for more local support to help you quit smoking then the following contacts are available to use:
County Durham: Call 0800 772 0565 or visit www.smokefreelifecountydurham.co.uk
Gateshead: Call 0191 433 3058 or visit email@example.com
Newcastle: Call 0191 269 1103 or visit https://www.newcastlestopsmoking.org.uk
North Tyneside: Call 0191 643 7171 or visit www.activenorthtyneside.org.uk/stop-smoking
Northumberland: Call 01670 813135 or visit https://www.northumbria.nhs.uk/stopsmoking/
South Tyneside: Call 0191 424 7300 or visit www.southtyneside.gov.uk/article/35947/Stop-smoking
Sunderland: Call 0800 169 9913 or visit https://www.northumbria.nhs.uk/stopsmoking/support-in-your-area/services-in-sunderland/
Buying or selling cheap illegal cigs might not seem like a big deal – but it’s bad news for our community:
The sale of illegal tobacco helps children in your local area to buy cigarettes and get hooked on smoking. It also helps to fund the local criminals who supply it.
- CHILDREN: It makes it easier for children to get hold of cigarettes and to start smoking; 55% of North East children who smoke buy illegal tobacco and 73% have been offered it. Children are often aware who is selling it locally and at pocket money prices. Even if you don’t think local sellers are selling to kids, many are.
- CRIME: The illegal tobacco trade is linked to criminals. People supplying it locally are often involved in drugs or loan sharking. Buying it means supporting crime and can put children into contact with criminals.
- HEALTH: Cheap tobacco encourages smokers to keep smoking and to smoke more, and can break down their willpower to quit.
- It robs local hospitals and schools of money for vital services.
Do you know where illegal tobacco is being sold? Report it anonymously here or call the Illegal Tobacco Hotline on 0300 999 0000 – its quick, easy and completely anonymous.
REDUCING YOUR ALCOHOL LEVELS
Alcohol is a part of many of our lives. We use it for celebration, for comfort, to socialise, to wind down, to cope. We treat it differently to other drugs because it’s legal, socially acceptable, and even encouraged.
Yet in the UK, one person every hour dies as a result of alcohol. Alcohol harm – mental health problems, liver disease, one of seven forms of cancer, economic difficulties, and so much more – can affect any one of us, from any walk of life.
There have been many changes to what is considered to be the ‘right’ levels of alcohol men and women should drink on a weekly basis and this can be extremely confusing for us all.
Currently the alcohol guidelines are as follows:
Many of you may be using Dry January as an attempt to reduce the levels of alcohol that you have been drinking and this is a great way to make a start. People who take a month off alcohol can look forward to feeling healthier, saving money, sleeping better and losing weight. Research also shows that Dry January participants on average are still drinking less six months after the challenge. If you haven’t participated in Dry January – then why not start in February.
If you are not sure whether you are drinking too much alcohol then why not take a quiz to assess this.
If you drink very heavily or regularly Dry January may not be for you. Where an individual is experiencing physical symptoms when they stop drinking (which may include but are not limited to: shakes, sweating, restlessness, insomnia, nausea, stomach cramps or hallucinations) they should seek medical help urgently. You can find support to stop drinking via your GP or other services in your area. Find out more about getting support.
Within the college if you need any further support or guidance as a student then you should contact the Intensive Support team. For staff, you can talk to your line manager or contact the People and Development team.
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