Find out more about how you can learn lifesaving CPR in just 15 minutes on your mobile for free.

At MAN v FAT Rugby, we’re always looking for ways to support our members beyond the pitch. That’s why we’re excited to share a fantastic opportunity from the British Heart Foundation (BHF) that could make a real difference in an emergency. The BHF’s free RevivR training lets you learn CPR in just 15 minutes right from your phone or tablet – and it’s a skill that could help save a life.

The BHF is on a mission to create a nation of lifesavers, and with RevivR, it’s easier than ever to get the training you need. Inspired by the increased awareness of CPR after Christian Eriksen’s cardiac arrest during the 2020 UEFA Euros, RevivR provides a quick, simple, and interactive way to learn the life-saving technique. Click here to get started.

When you’re trying to eat well, keeping a few kitchen essentials in makes it so much easier to throw together a healthy meal.

It can be overwhelming to know what to eat when you’re losing weight. Social media will have you believing that you need expensive protein powders, photogenic superfoods, and an abundance of expensive fresh veg.

But while it would be nice to eat that way, healthy eating doesn’t need to be fancy (or expensive). Eating inexpensive basics is good for your body and your bank balance, and you can always build on your supplies. If your cupboards are bare because you eat out a lot, or you just don’t know where to start, here are a few things to keep in to help you start making delicious healthy meals.

Dried goods

Pasta. It’s quick to make, versatile and even the fussiest of kids usually like it. Add a sauce, veg and a source of protein and you’ve got yourself a good meal. You can choose wholewheat varieties for a fibre boost or go for black bean or lentil pasta, which are a good source of protein.

Rice. It’s cheap and filling, elevates a curry or chilli and is a good accompaniment for a stir fry. Brown rice is higher in fibre, and rice pouches are a speedy and convenient alternative to bags of dried rice. If you eat a lot of rice, consider getting a rice cooker (you can pick one up for around £25) for perfect rice each time.

Noodles. Any type of noodle is good, from uber-thick udon noodles to incredibly thin thread or rice noodles. Add them to a stir fry or try in soup for a satisfying lunch.

Oats. Porridge makes for a fantastically filling breakfast and can also be used for an energy-rich granola or flapjacks. You can even use oats to thicken up a bolognese or a stew.

Canned goods

Canned foods have a long shelf life, which makes them ideal for keeping in the cupboard for when you need them, even if you’re not sure when that’ll be.

Veg. Chopped tomatoes are one of the most versatile ingredients you can keep in – use for sauces, casseroles, chillies, curries, traybakes and more. Tinned potatoes can be used for a cheap potato salad, or they can be cooked in the air fryer to make quick roast potatoes. Don’t overlook tinned veg like peas, sweetcorn, and carrots either to help get you towards your 5 a day without worrying that they’ll rot before you can get to eating them.

Fruit. Look for the kind in juice rather than syrup, as they’ll be lower in sugar. Tinned fruit is handy to keep in for a sweet treat, and they can be used straight from the tin or used in cooking. Peaches, pineapple and mandarins are particularly good as they retain their taste and texture when canned.

Legumes and pulses. These provide great value and pack a lot of nutrients. They’re high in fibre and protein and go a long way to bulk out dishes. Use kidney, cannelloni, haricot and butter beans in chillies, stews, and veggie patties. Add lentils to curries, salads or bolognese. Use chickpeas in Indian or Moroccan inspired recipes, mash them to make falafel or blend with garlic and olive oil for a yummy hummus. It’s cheaper to buy dried legumes and pulses, but they require soaking for long periods before you sue them, so unless you’re super organised, the tinned varieties are more convenient.

Fish. Tuna, salmon, sardines and mackerel can be used in sandwiches, pasta salads and bakes, for fishcakes or simply spread on toast for a quick meal.

Condiments

Tomato ketchup. Sometimes all you need is a squeeze of this classic dip to take a meal from zero to hero, but use it in moderation as it can be high in sugar.

Mustard. This packs a flavour punch and tastes great in loads of dishes, from adding to meat to macaroni cheese.

Vinegar. Balsamic and red or white wine vinegar add acidity to dishes, which brightens flavours. Fancy vinegars can be on the expensive side, but a little goes a long way so it should last for a long time.

Peanut butter. Natural, no added sugar peanut butter is nutrient and energy rich. It can be high in calories depending on how much you eat, but it makes for a good snack. Add it to porridge or toast for breakfast, or use it in a satay sauce for a savoury treat.

Tabasco, sriracha, chipotle and Worcestershire sauce are other handy condiments to have in to add a kick of flavour to dishes.

Oil

Olive oil is considered the healthiest of plant oils. It has beneficial effects on our gut microbiome and can help reduce our risk of heart disease and type 2 diabetes thanks to being high in monounsaturated fats (that’s the ‘good’ type of fat). Choose a good quality oil and use a spray bottle to dispense it, as this’ll help cut down on how much you use, which cuts down on added calories.

Seasoning

Stock cubes add instant flavour to soups, stews and more. Varieties include vegetable, beef, and chicken. Go for a low salt option if you can as they tend to be high in salt otherwise.

Dried herbs and spices. Build up your spice rack gradually as you experiment with different flavour combinations – there’s no need to buy out the supermarket’s entire range all at once. Curry powder, cumin, oregano, rosemary, paprika, dried garlic and onion powder are all common in many recipes, and chilli flakes add an instant kick to meals.

Learning to cook healthy meals takes time and you’ll soon get used to the ingredients you need most often. Remember that you don’t need to spend a lot of money, build up your kitchen stock bit by bit and enjoy experimenting with new things. You’ve got this.

No doubt that moving makes us feel good but did you know some scientists claim exercise can be as effective as anti-depressants for those suffering with clinical depression?

When you’re feeling low, exercise can be the last thing on your mind. It could just help you lift you and we’re not suggesting you have to go full-on circuits to feel the benefits.

How exactly does exercise help our mental health?

There are many feelgood hormones that help to make up our moods, including serotonin, oxytocin, dopamine and endorphins. They all do different things but belong to the general category of neurotransmitters, chemical messengers that allow cells to communicate with each other.

• Oxytocin: plays an important role in bonding.
• Dopamine: helps us feel pleasure.
• Endorphins and serotonin: increase our sense of wellbeing, by stimulating the body to release these hormones you can boost your mood.

Things that boost endorphin production include eating chocolate, laughing and having sex, and one of the best ways to get your endorphins flowing is to exercise.

Why does exercise produce endorphins?

Endorphins also play a part in pain relief. It’s thought that the reason we experience a boost in endorphins during exercise is to reduce the brain’s perception of pain so that we keep going.

• Exercise reduces our risk of major illnesses such as heart disease, some types of cancer and stroke.
• A study suggested 20 minutes of exercise a day, 3 times a week at a moderate intensity is enough to significantly reduce symptoms of depression.
• NHS recommendations are that adults aged 19-64 do 150 minutes of moderate-intensity activity a week, spread evenly over 4-5 days.

What counts as exercise?

We’re talking anything that gets you moving. Could be a half hour brisk walk or a kick about in the park. Anything that gets you breathing and heart rate up can be good for your mental wellbeing.

Can exercise really replace antidepressants?

According to the World Health Organisation (WHO), depression is a leading cause of disability worldwide. It’s commonly treated with antidepressants, which can be a very effective treatment.

Antidepressants can take a while to work appropriately and some experience negative side effects. Finding non-pharmaceutical treatments that work can be used alongside medication to ease symptoms.

Non-pharmaceutical treatment options for depression include:

• Talking therapy
• Cognitive-behavioural therapy (CBT)
• Meditation
• Exercise

We know that exercise can improve the symptoms of depression, boosting mood, lowering feelings of anxiety and stress levels. If you’re struggling with depression, it’s worth considering exercise as an important part of your treatment.

However, don’t go throwing out your anti-depressants just yet. There have been studies that show the improvement was short term, or that it was only helpful for those with very mild depression. The most generally accepted stance is that exercise is a fantastic treatment option for depression, but most effective when used alongside other treatments.

This can look different for different people. For example, you might take antidepressants but find that increasing your activity levels lowers your symptoms even more, or you might put cognitive behavioural therapy approaches into practice in your life while also making sure to exercise three times a week.

What if I can’t exercise?

Apart from anything else, people who have depression are more likely to be sedentary, and low mood is not conducive to wanting to lace up your trainers and go for a run.  It’s perfectly fine to do as much as you are able to and nothing more. If you feel up to it, great. If you don’t, that’s OK too, just try again another day.

Another thing to keep in mind is that ‘exercise’ doesn’t need to be as vigorous as you’re probably imagining when you think of marathon training, hour-long cardio sessions or lifting big. A walk, a swim, some gardening or hoovering get you up and moving too.

All the recommendations suggest moderate activity has the best effect but see that as something to work up to and start with what you can manage. Keep in mind that any progress above sitting still is progress you should be proud of.

Help with depression

If you’re struggling with your mental health, make an appointment to see your GP ASAP. It’s hard but help is out there, and it starts with a conversation.

ike the Robin to your Batman or the Pinkman to your Heisenberg, batch cooking needs to become your sidekick.

What is batch cooking?

Batch cooking is cooking extra portions alongside the meal you’re eating. I know what you’re thinking. How is this any different to meal prepping?

The difference is that batch cooking is pretty laid back. If you’re making a casserole one evening, you might double the ingredients and freeze half, which you then might defrost and eat a few weeks down the line. Or make double the Bolognese pasta sauce and freeze a portion so you’ve got a dinner ready to save you next time you’re tempted by a takeaway because you don’t feel like cooking. Batch cooking is not as regimented as meal prep, but it can still have great results for your weight loss.

Learning how to batch cook will dramatically streamline your meal preparation times and stop you from wandering down the road to the chippy, controlled by your belly’s darkest desires. It’s all about putting a little bit of extra effort in to reap big gains, and Future You will thank you.

How do I do it?

The concept is simple. Cook whatever you had intended to cook but make a bigger batch. Dishes that work well include casseroles, stews, Bolognese and chilli’s – especially if you bulk them out with veg.

The freezer is your friend

Don’t put the work in just to let it go to waste. Your freezer is your friend and will make the whole process even easier. Dish up dinner, box it up and you’re (almost) ready to go. There are a few rules you’ve got to follow to ensure you avoid any kind of kitchen mishaps or worse, food poisoning.

1. Freeze individual portions as it’ll save time defrosting and stop you overeating.
2. Make sure you cool your food down before it goes in the freezer. Batches of hot food will screw with your freezer’s temperature. Don’t leave the food out to cool for too long, as this will give bacteria the opportunity to grow.
3. If you’re using frozen ingredients, do not refreeze it if it’s raw. Freezing food slows down bacteria growth but does not kill it. Defrosting will allow bacteria to grow and then you’d be freezing the nasties, ready for attack next time. Remember though, it’s perfectly fine to defrost, cook and then refreeze, so if you’re cooking with frozen veg, you don’t need to worry as long as it’s been cooked.
4. Use proper freezer bags/tubs to avoid freezer burn. Yuck.
5. Make sure there’s room in your freezer as bags/tubs expand and you don’t want anything to blow up.
6. For smaller foods like berries or banana slices you’re better off if you ‘open-freeze’ them first. Stick them on a lined baking tray until they’re frozen solid and then throw them into a freezer bag so they don’t freeze into an almighty lump.

The ‘do not freeze’ list

You’d be surprised at the things you can freeze and most already complete meals will freeze very well if they’re mixed up in sauces.

Remember that freezing and thawing food will reduce the quality of it and as such there are some foods that probably shouldn’t pop in the freezer alone:

• Fruit and vegetables with a high-water content such as citrus fruits, watermelon and salad greens. These won’t hold up unless you want a tasteless slush when they’ve defrosted.
• Herbs without any form of preservatives like oil or butter.
• Starchy carbs like rice and pasta, but bread is pretty good if you plan to toast it. If you’re making something you want to serve with rice, pasta or spaghetti, just freeze the sauce and cook the pasta or rice on the day.
• Dairy, including eggs and especially soft cheese.

Don’t leave your leftovers behind

Batch-cooking can also work on a slightly smaller scale. You’ve cooked a 4-portion meal for 2, that means you can go back for seconds, right? Wrong. What you have is your lunch for tomorrow. When you’re serving dinner up, grab a couple of Tupperware boxes and split it straight into 4 servings, ready to be cooled and put into the fridge. Work smarter, not harder.

Go forth and unleash the power of batch-cooking. Minimum effort, maximum gain. As we said, Future You will be pleased… treat him right!

When you meal prep, you mean business, you’re a man with a plan and you’re not messing around. We’ve got 5 things that will make meal prep easier. You’re welcome. 

Superb storage

Having something to put your food in is, obviously, essential, and sure, you can use old takeaway containers but if you want to level up, there are some brilliant storage containers out there. Look for two-compartment containers and put your main meal on one side and snacks on the other, or if you don’t like your sauce touching your carbs split them up. Stackable containers can avoid that precarious fridge freezer Jenga situation. And glass containers are going to outlast plastic (droppages aside) and save the planet. Go you! 

It may seem unnecessary to invest in containers but good ones can be game changers. 

Beeswax food wraps

Like the planet? Yeah, us too. Know what’s worth buying? Beeswax food wraps. Gone are the days of clingfilm, foil or food bags being your only option. The wraps come in a variety of sizes, and you use the warmth of your hands to seal them around whatever you’re wrapping. Pretty cool. Wash them in soapy water along with your usual washing up, hang them to dry and keep reusing. Simple and effective. 

A defrost tray

You should definitely be making use of your freezer if you’re trying to lose weight, whether you’re batch cooking or just buying things like meat in bulk and freezing them – your freezer is your friend. But man, you’ve got to be organised to make the most of it. If you’ve got a pack of chicken breasts ready for your meal prep session, they’re not really of much use to you if you forgot to pull them out of the freezer to defrost.   

A defrosting tray promises to defrost frozen food in a fraction of the time it would take otherwise, with the manufacturers claiming they can defrost food 10 times faster than doing it in the fridge or at room temperature. Sounds dubious, but some people swear by them! 

A slow cooker  

You might even have one stashed at the back of a cupboard. A gift from a well-meaning relative. Well, it’s time to dust it off and fire that bad boy up. Slow cooking can take most of the work out of your weekly meal prep.  

• Cook a big joint of meat  

• Make a big batch of curry  

• Cook up a massive pot of porridge (yes, really)  

You might have grand ideas for what to meal prep. A slow cooker will do all the hard work for you.  

An over-the-door food waste bin

When you’re busy chopping and peeling all the veggies needed for your meals, it’s a slog to keep going back and forth to the food bin. Keep that all-important counter space free and clean by just sweeping it all into one of these over-door food waste bins. Unnecessary? Maybe, but useful to have if you want to tidy as you go.   

Of course, you really don’t need these to start meal prepping, they’re just nice-to-haves, and if you’re prepping on the regular it’s brilliant to make things easier for yourself.

You want to see progress, we get it, but there’s really no point weighing yourself 3 times a day.