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Tips for filling up the CAO form

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As many students are busy preparing for their mocks at the moment, worrying about the CAO is bound to bring extra stress.

However, students are urged not to worry unnecessarily. Applicants who have registered ahead of the January 20 early bird deadline at 5.15pm will have received their CAO number and they can add/change courses up February 1, also at 5.15pm. For those who have not yet registered, you can do so on www.cao.ie and the discounted application fee of €30 applies up to the early deadline of January 20.

 

There is a fee of €45 thereafter for those who register after and before the normal closing date of February 1. Students will be asked to submit personal and contact details, school details, indicate if you wish to apply for the HEAR (Higher Education Access Route) and/or DARE (Disability Access Route to Education) schemes, for exemptions from minimum entry requirements, for the maintenance grant and to input the courses you are interested in.

 

For students who are completely undecided at this stage, don't worry. You can revisit your choices when the Change of Mind Facility opens on May 5 until July 1, at 5.15pm. In the meantime, the following steps will help:

 

  1. Think about the type of person you are, your aptitudes, interests, qualities, strengths, subjects or tasks that you enjoy.
  2. Talk to those who know you well such as parents, teachers, your guidance counsellor and to those who have studied the courses you are interested in.
  3. Research the detail of the courses by checking out all the modules you will study over the duration of the course. This detail can be found on the college websites.
  4. Check the entry requirements for the course, which must be met if you are to be considered eligible.
  1. There are some restricted courses which must be included before February 1, so applicants are encouraged to consult the CAO handbook to check these courses.
  1. Put your choices in genuine order of preference. This is the golden rule of filling the CAO form. Points are based on supply and demand therefore they rise and fall every year and students won't know the cut off points for 2020 until the first round offers are issued in mid-August.

 

  1. The key tip at this stage is make sure not to miss any of the deadlines, all of which are available on www.cao.ie. Students applying for the HEAR and DARE schemes must complete these forms by March 1 and send supporting documentation by March 15. See www.accesscollege.ie for more details of both schemes and speak to your guidance counsellor. Application Information Sessions for both schemes take place nationwide tomorrow (Saturday, January 11) with Institute of Technology, Tralee hosting the event for Kerry from 10am-2pm.

 

 

 

 

Information on key dates see www.cao.ie.

 

 

Niamh Dwyer is a guidance counsellor in Scoil Phobail Sliabh Luachra, Rathmore and is PRO of the Kerry Branch of Guidance Counsellors. She can be contacted on careerfocusnow@gmail.com.

 

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How to boost your immune system with nutrition

By Tara Tangney from Activate Fitness The immune system is precisely that — a system. To function well, it requires stability. While there is no magic bullet for increasing immunity, […]

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By Tara Tangney from Activate Fitness

The immune system is precisely that — a system. To function well, it requires stability.

While there is no magic bullet for increasing immunity, there are ways to keep your immune system strong so that you are better prepared to fight off infections and heal quickly.

As long as your immune system is running smoothly, you don’t notice that it’s there, but if it stops working properly – because it’s weak or can’t fight particularly aggressive germs – you get ill.

Without an immune system, we would have no way to fight harmful things that enter our body from the outside or harmful changes that occur inside our body. Here are five ways to ensure you support a good immune system coming into the wintery months:

1. Eat More Vegetables

While all vegetables have health benefits, some pack a more powerful immune-boosting punch than others. Broccoli, cauliflower, cabbage, brussels sprouts, kale, and other cruciferous vegetables are rich in fibre, phytochemicals, vitamins, and minerals. Vegetables such as sweet potatoes, carrots, spinach and tomatoes are rich in beta-carotene (vitamin A), which helps regulate the immune system and protect against infections.

2. Eat Balanced Meals

Include all macronutrients in your meals. Protein is particularly important for healing and recovery. Protein sources include leaner sources of meat, chicken, turkey, fish, eggs, milk, beans, soy, nuts and seeds. These foods are also good sources of zinc, a mineral that promotes healthy immune function and aids in wound healing. Healthy fats are also essential to support our immune health. Try to include a variety of monounsaturated and polyunsaturated fats in your daily diet. These are found in avocados, fatty fish, olive oil, nuts, and seeds. These foods provide good fats but are also rich in phytonutrients and fat-soluble vitamins. For example, a small handful of nuts such as almonds is a great source of vitamin E. Wild-caught salmon is one of the only foods naturally rich in vitamin D. Fatty fish are also rich in essential fats called omega-3s, which are known for their multiple health benefits.

3. Regular Exercise

Exercise is one of the main aspects that support a healthy lifestyle. Regular exercise promotes cardiovascular health, lowers blood pressure, helps control body weight, and offers protection against a variety of diseases. And just like a healthy diet, exercise can contribute to a healthy immune system, improves blood circulation allowing immune system cells to move through the body more freely and do their job more effectively.

4. Good Quality Sleep

Getting enough sleep has many health benefits. The lack of sleep puts your body into ‘fight or flight’ mode, releasing adrenaline and increased stress hormones into the body. Research shows that in general, adults need at least seven hours of sleep for optimal health and well-being. As we sleep our immune system works to heal and repair the body. A few tips for getting a good night’s sleep include avoiding caffeine in the evenings, turning off your screens (TV, laptop, phones, etc.) well before bedtime and sleeping in a cool, dark room.

5. Manage Your Stress

You may not often think about how stress affects your ability to fight off infection, but your state of mind can have a significant impact on your health. When you are experiencing more stress, your immunity is compromised, which puts you at a higher risk of getting sick. Managing stress may help you fight germs and infections. Stress management techniques include breath work, meditation, yoga, moderate exercise, walking etc. Having a support system of close friends and family can also help us feel connected and stay strong throughout stressful times.

Although there is no magical potion for immunity, you can take these five steps to boost your immune system which is very important as we enter the colder and darker mornings of winter. Don’t underestimate your lifestyle’s impact on your ability to help keep your immune system strong. Good nutrition, quality sleep, and managing stress can all have a significant impact on your health. If you need help with your nutrition, send us an email at nutrition@activate.ie and we will be happy to help you!

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Ireland’s newest and toughest cycle will be a thrilling challenge

Ireland’s newest cycling event comes to Kenmare this month with an exciting and challenging course for the experienced cyclist. Already attracting attention within cycling communities around the country, Velo Kenmare […]

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Ireland’s newest cycling event comes to Kenmare this month with an exciting and challenging course for the experienced cyclist.

Already attracting attention within cycling communities around the country, Velo Kenmare will tackle some of Kerry’s toughest climbs and highest mountain passes.

Taking place on October 22, Velo Kenmare is an 135km timed loop route starting and finishing in Kenmare. The total climbing distance is 1,650m, and organisers hope to appeal to serious cyclists who are looking for a new and thrilling challenge.

No stranger to cycling events, Velo Kenmare is being managed by Elite Events Management, who also successfully deliver iconic cycling events Wicklow 200, Ride Dingle and the Ring of Beara Cycle.
Cyclists are encouraged to register for Velo Kenmare on the Velo Cycle Ireland website www.velocycleireland.ie but places are limited for the enjoyment and safety of all participants, and anyone interested is urged to sign up soon as places are filling up.

TOUGH CLIMBS

​​​​The tough enough mountain climbs are over Molls Gap, Ballaghbeama Pass, Ballaghasheen and Coomakista. The route will take in breathtaking scenery Kenmare is famous for, and incorporating some of the most stunning parts of the Wild Atlantic Way and Ring of Kerry. It is hoped visitors to the cycle event will be encouraged to stay for a few days, and will all be given €20 vouchers or ‘Velo Dollars’ to spend in local shops which will be redeemable against goods and services in Kenmare.

Riders will be allotted a time slot to allow for a staggered start, taking them along a fully marshalled route, with medical cover, bike mechanic support, and hot food and entertainment at the finish in Kenmare.

Making its mark, Velo Kenmare participant race packs will come inside a yellow Velo Kenmare water bottle and finishers’ medals are in the shape of a yellow cow bell. Prizes will be awarded for the quickest top three male and top three female finishers, and fastest male and female will be awarded the title of King and Queen of the Kerry Mountains.

Experienced cyclists are encouraged to take on this exciting new challenge, testing themselves and their clubmates for the fastest finish across these four gruelling climbs, through some of the most beautiful landscape in the country for the best welcome back at the finish.

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