Our #RecipeOfTheWeek this week is Overnight Oats – a perfect breakfast recipe for people short on time in the morning, or who want to be able to snooze that alarm once more! It can be prepped the night before and finished off in a couple of minutes the next morning.
It’s a really simple recipe, but has huge potential for anyone who wants to get creative with flavour combinations – we’ve given you a few ideas for you to try at the end of the recipe!
50g porridge oats
Milk of choice
1-2 tbsp of yoghurt (natural or greek-style)
1/4 tsp of cinnamon
Drizzle of honey
Fresh or frozen berries
Optional: nuts and seeds such as chia seeds, almonds or pumpkin seeds
1. The night before, put your oats, cinnamon and any nuts and seeds that you are using into a jar, bowl or mug.
2. Pour over your milk of choice until it just covers the oats.
3. Leave in the fridge to soak overnight.
4. The next morning, stir your oats and mix in the yoghurt (you can choose how much you add based on the consistency of the oats that you would like)
5. Top with the fresh or frozen fruit, plus any additional nuts, seeds, a drizzle of honey and extra cinnamon.
6. Serve and enjoy!
Some flavour combinations to try:
Chocolate brownie oats: use cocoa powder
Apple pie oats: top with stewed apple and granola.
Carrot cake oats: mix in grated carrot, nutmeg and raisins and top with yoghurt.
Tropical oats: Mix in frozen pineapple and mango and top with desiccated coconut.
Mocha oats: Mix a shot of coffee and tbsp of cocoa powder into the oats mixture.
Don’t forget to tag us in any kitchen creations @bristolunisport on Facebook, Instagram and Twitter!
Guest post written by: Iwan Rees (Press and Publicity Officer, UBBC)
Last Saturday (30 November 2019) the University of Bristol Boat Club hosted our annual Head Race. Over 150 crews from a range of University Boat Clubs came to Bristol’s Boat House in Saltford, and took to the River Avon to battle it out to be the fastest crew down the course!
Our senior squads took to the water in morning with both first eights looking to defend the headship. As the first boat down the course, the Men’s 1st VIII had a clear course on which to make their mark.
“After much anticipation, and a dominant display at the BUCS Indoor comp, the Men’s 1st VIII was fired up and rearing to go in search of their third consecutive win at UBBC Head Race.” – Simran Gill, Cox Men’s 1st VIII
Simran Gill was the Cox for the Men’s 1st VIII. For those who don’t know, the Cox (aka Coxswain) in a rowing crew is the team-member who sits in the stern of the boat and is responsible for steering, and coordinating the power and rhythm of the rowers. Simran he told us:
“The boys got up to the start with confidence in their strength, with five members already having featured in winning crews over the previous two years. After settling into the loose rhythm they had been honing during training, they maintained this through the s-bends. Once onto the ‘Salford Straight’ they drew from practice and went all-out to secure Bristol’s Men’s Championship Medal for another year.”
Men’s 1st VIII came away with a gold medal and an impressive start to the winter racing season!
Up next, the Men’s 2nd VIII stepped up, to follow the 1st VIII to a medal winning time. Isabel Burridge is the Coz for the Men’s 2nd VIII, and she spoke to us about their performance on the day:
“From our progression in sessions, we felt confident going into head race and were aiming high. The race itself went pretty well and the guys rowed fantastically, despite a few hiccups with the cox box and a last-minute manoeuvre! As a team we produced a good time, putting us first in our category and finishing sixth overall – a wonderful result that we as a crew can be proud of.”
The Women’s 1st VIII was the next crew down the course, and were another team looking to defend their headship from last year. They adapted well to new combinations, introduced by new Coach, Holly Stead, and the team put their training progress to use. They finished in with a gold medal and an impressive 10 second gap between themselves and Bath University team, who finished in second place.
Our Men’s and Women’s Intermediate 4+ crews were the last of the senior boats to race. Both were filled with relative newcomers to the senior squads, but despite this put in a really strong effort, with Women wining Gold and our Men’s crew winning Bronze. We spoke to each crew about their performance on the water:
“Motivated by the home crowd we saw a big shift from the dynamic middle pair to overtake the crew out in front at 750m, with a sprint to the finish – we were all exhausted but delighted with our performance as a team.” – Rose Scotton, cox Men’s 4+
“We went into Head Race with a strong race plan, setting out our goals for the race developed during our training sessions. Once onto the bend after the final bridge, we had to take a wider line due to a capsized four but, after a quick technical reset, we got back into our final focuses for the straight and held our focus on strong grip through the water till the end, achieving first place in our category. – Ophelia Morley, Women’s 4+ crew member.
To finish the day, in Division II, the Novice Squad made their racing debut. This came just weeks after their selection and with very limited time on the water beforehand.
The Men’s Beginner VIII were first down the 1km course, aiming for a smooth race and to build on the basics they have worked on in training. They finished ninth in their field, but felt positive after the race with Anna, the Men’s Beginner VIII cox, said that despite her nerves:
“The atmosphere and buzz of race day was incredible. I am so pleased with how we did and the resilience demonstrated by everyone. Bring on the next race!”
The Women’s Beginner VIII followed, and finished in eighth place. Overall they were very pleased with their performance as a full crew, having done very little full crew rowing in training.
“We were really happy with our first race, we were energised by the crowds cheering [and] there was a high feeling of morale and team spirit – everyone was very pleased”– Kirsty Partridge, Cox Women’s Beginner VIII
To end the day the Beginner 4+’s raced with an equally impressive debut – our Women’s Crew came third in their category and our Men’s crew finished in ninth (despite a collision into the bank at one point)!
“Our Women’s Beginner IV got off to an excellent start in their rowing career this weekend.During the race they rowed at their very best, and ended the race pushed on by cheering support from the bank. We are very happy with the result and excited to build on this strong foundation going forwards.” – Mollie Cornell, cox Women’s Beginner IV
Ultimately, the day was a huge success for the club. We want to say a huge thanks to Simran Gill, our Events Officer, who organised and executed the day flawlessly. Also, a huge thanks to our Alumni Club – Nonesuch BC – for coming down and giving us a good run for our money!
We now look forward to the rest of the season and to next year’s UBBC Head Race!!
When Charlotte Jones first stepped into her university’s gym two years ago, she had no idea that exercise would be the remedy to the depression and anxiety she’d been living with.
Charlotte experienced mental health difficulties following a series of personal issues which coincided with the pressure of her final year at the University of Bristol, where she was studying Neuroscience.
The 23-year-old is shared her story on World Mental Health Day [10 October] to give hope to others who are going through a tough period, particularly whilst at University.
Charlotte had experienced low-level mental ill-health before coming to university in 2014, but was coping well. This was the case until her final year when her brother fell ill, a family member passed away and her relationship broke down.
At the same time, Charlotte was having to manage her dissertation project and the looming prospect of her final exams.
The cruel irony of her course teaching her how the brain works in situations of stress and overwhelm, whilst living the experiences first-hand, was not lost on her.
Charlotte said: “Everything got on top of me. I was diagnosed with depression and anxiety and was prescribed medication aimed at helping this about eight weeks into my final year. I was feeling really overwhelmed and behind.
“I ended up writing my dissertation in four days and then realised I had no time left to revise for my final year exams. By March, I decided to defer my finals so that I could have longer to focus on them.”
Although she had a whole year to focus on her exams, Charlotte knew she needed to get better first and reached out to the University’s Counselling Service.
Participants of the programme are guided by a professional fitness mentor and have free access to facilities during their engagement in the initiative, to support them in finding a way of being active that feels right for them. They receive a bespoke user-led activity plan which aims to foster new skills and interests, with the outcome of promoting recovery and better enabling them to stay well in the future.
Despite never having set foot in a gym before, Charlotte enrolled in the summer of 2017 and has never looked back: “I really didn’t think I would get along with it. I have asthma and had never been sporty in my life, let alone entered a gym. I had to be shown how to use all the equipment.
“Despite my reservations, I soon came to love it [exercise] and having regular catch-ups [with a mentor] alongside the physical goals was invaluable. I started coming off my medication eight weeks into the programme. I cannot imagine not going to the gym now and feel much more positive about the future.”
Charlotte went on to secure a paid role with SEH as a Student Sport Development Coordinator, helping the team to develop Healthy Minds so more students can benefit.
She was went on to pass her exams confidently and graduated from the university in July 2018 with a high 2.1.
Charlotte’s advice for students in a similar situation:
“As everyone says, do not be afraid to seek support and try new things if one thing isn’t helping. For example, medication can help many people but wasn’t the solution for me.
Try and get into a routine. I found the lack of routine associated with university in general to catalyse my depression, and only set on the road to recovery when the gym helped establish a regular routine. Try and spend nine to five in University, even if it’s just the library – sometimes it’s better to treat it as a full-time job.
Be honest with your doctors and counsellors and the University so they can accommodate you with things like extenuating circumstances to give you extensions etc.
Be careful with alcohol and caffeine consumption.
Always, always talk to someone – whether it’s your department, counsellor, a family member or housemate.