The University of British Columbia
UBC - A Place of Mind
The University of British Columbia
UBC Human Resources
  • Home
    • About Human Resources
    • HR News
    • Message from the Vice President, Human Resources
  • Careers
    • Why UBC?
    • Faculty Careers
    • Staff Careers (Internal)
    • Staff Careers (External)
    • Hiring Solutions (Temporary Employment) Vancouver
    • Auxilary (Temporary Employment) Okanagan
  • Benefits & Salary
    • Benefits
    • Workplace Health
    • Living Well
    • Pensions
    • Faculty Compensation
    • Staff Salary Administration
    • Staff Salary Scales
  • Learning & Engagement
    • Advancing Leading & Learning
    • Coaching, Conversations & Networks
    • Workplace Team Solutions
  • Faculty & Staff Resources
    • New to UBC
    • Orientations
    • Housing & Relocation Services
    • Employee Groups (Unions & Associations)
    • Collective Agreements & Handbooks
    • Career Navigation / Tenure & Promotion
    • Awards & Recognition
    • Statutory Holidays
    • Winter Weather Conditions
    • Faculty & Staff Perks
    • Leaving UBC
    • Retiring
  • Hiring & Managing
    • Recruitment & Hiring
    • Orienting New Faculty & Staff
    • Managing Staff
    • Faculty Relations
    • Resignations & Retirements
    • HR Management System (HRMS)
    • HR Memos
    • HR Networks (UBC's HR Community of Practice)
  • Contact
    • Find Your HR Advisor/Associate
    • Find Your Faculty Relations Manager/Assistant Manager
    • Find Your Compensation Consultant (Staff)
    • UBC Directory – HR Staff Listings (Vancouver)
    • UBC Directory – HR Staff Listings (Okanagan)
  • Okanagan Campus

food

July’s Healthy Recipes and Tips: Picnic with a Punch

By Melissa Lafrance on July 4, 2018

Summer is here! What better way to enjoy the nice weather and nature than with an al fresco outing. To kick-off summer this July, we are exploring picnic ideas and tricks, as well as delicious recipes for a nourishing and fun outdoor meal, whether it’s in a park, at the beach, or a building rooftop. Read on to learn more.

Week 1: Pack with Ease

  • Opt for reusable over disposable. Check out BC Living’s picnic packing list for ideas on what to bring.
  • Mason jars or repurposed glass jars are perfect for carrying liquids or anything that could potentially leak. Check out these 26 portioned meals in a jar by Greatist.

Week 2: Seriously Sizzling

  • Looking for vegetarian options? Explore BBC Good Food’s collection of vegetarian picnic recipes.
  • If you need recipe ideas for your next summer BBQ cookout or picnic, check out this collection of summer BBQ picnic foods made healthier.
  • If you are grilling burgers and/or sausages (meat or veg), spice ‘em up with Pampered Chef’s ultimate list of toppings and Kitchn’s how to quick pickle any vegetable (no canning required).

 Week 3: Snack Attack and H2O Hydration

  • Build your own healthy trail mix with this recipe from The Healthy Maven.
  • Don’t forget to bring water in a reusable water bottle or try a cool summer beverage idea by making your own no-sugar-added iced tea (Eating Well) or jazzing up your water with fruits, vegetables and herbs thanks to these flavoured water recipes (Food Network).

Week 4: Sandwiches and Sweet Stuff

  • Need inspiration to create a delicious sandwich? Check out Tablespoon’s grilled vegetable on focaccia recipe and caprese picnic sandwiches.
  • Think outside the bread and try these deconstructed sandwiches on a stick (Food Network).
  • Watermelon: there’s nothing better on a hot summer day. Here are five ways to cut it according to WikiHow.
  • Try making summer melon slushies (Woman’s Day) and berry trifle in a jar (All Recipes).

Looking for more ideas?

Each week in July, we will be sharing tips, tricks and recipes to help you a picnic with a punch! Become a UBC Health Contact to receive weekly reminders.

Posted in Uncategorized | Tagged eats, food, healthy recipes, meals, picnic ideas, picnics, preparation, Recipes, sharing | 1 Response

May’s Healthy Recipes and Tips

By Melissa Lafrance on May 3, 2018

Nutrition plays an important role in our overall health, so it’s no surprise that what we eat can be key for our sexual and reproductive health. Read on to learn how to support your reproductive health and explore recipes that will bring fun and togetherness in the kitchen.

Week 1: Foods for Reproductive Health

Some of the key micronutrients for reproductive health  include iron, folate, calcium, vitamin D, vitamin B121, antioxidants, zinc, and selenium2.

Here are some tips and recipes to support overall reproductive health:

  • General guidelines for female nutrition by the Dietitians of Canada
  • Mixed bean and quinoa salad by Pulses
  • Fast fish and veggie packets by Cookspiration
  • Find out which foods are rich in zinc and rich in selenium by the Dietitians of Canada
  • Wild rice and pumpkin seed pilaf by Berkeley Wellness

Week 2: Eating for Energy

For optimal sexual and reproductive function, we need to get enough energy from what we eat and how much we rest. When it comes to food, maintaining energy is all about avoiding drastic fluctuations in blood sugar levels. Let’s look at ways to fuel your body with nutrients that sustain energy.

  • Seven eating for energy tips  by Workhealthlife (Note: Please enter “University of British Columbia” as your organization)
  • Eating to boost energy by Harvard Health Publishing
  • Four ways to boost your energy with breakfast ideas by Harvard Health Publishing
  • This energy ball recipe by Cookspiration contains nuts, dried fruits, cinnamon, and a hint of Canadian sweetness. They’re perfect as a snack any time you could use a burst of energy.

Week 3: Celebrating Food and Lightening the Mood

Cooking doesn’t have to feel like just another chore around the house. Take a look at some suggestions to enjoy cooking with a partner, and not worry too much about the end product being perfect. As long as it tastes good, right?

  • Huffington Post’s five tips for having fun in the kitchen
  • Check out Thug Kitchen recipes to lighten up the mood in the kitchen 

Week 4: Cooking and Togetherness

  •  Try cooking with a significant other with one of these romantic recipes by Kitchn
  • These romantic dinner recipes by EatingWell are sure to impress! Or try out vegetarian dinner recipes by Gourmandelle.
  • What’s for dessert? I hope you like chocolate! Try blueberry and dark chocolate bread pudding by Cookspiration and avocado chocolate mousse by Cook for your Life.

References:

[1] https://sogc.org/wp-content/uploads/2016/08/gui333CPG160615E.pdf

[2] https://link.springer.com/chapter/10.1007%2F978-1-4614-3335-4_34

Looking for more ideas?

Each week in May, we will be sharing tips, tricks and information that support sexual and reproductive health. Become a UBC Health Contact to receive weekly updates.

Posted in Nutrition | Tagged cooking, Diet, food, healthy eating, Nutrition, Recipes, reproductive health, tips | Leave a response

Nutrition Myths Debunked: The Real Facts About Fruits, Veggies and Turmeric

Nutrition Myths Debunked: The Real Facts About Fruits, Veggies and Turmeric

By Melissa Lafrance on March 7, 2018

In honour of National Nutrition Month, this third installment of our annual series takes a critical look at three popular myths. Read on for the real facts on fruits, veggies, and turmeric.

Disclaimer: The information in this feature is intended to encourage you to think critically about the information we are bombarded with. It is not meant to cause worry or make you revamp your diet completely. At the end of the day, we all need to make the food choices that make the most sense to us at the time.

Fruits and vegetables are healthy, so I can eat as much as I want, right?

It’s true that the majority of Canadians do not consume a sufficient amount of fruits and vegetables; however, some people do and may even eat too much. There is no set maximum, but keep in mind that you can only eat so much in a day, and you need to leave room for other food groups. Eating only fruits and vegetables may result in you getting insufficient essential nutrients — not to mention the discomfort that can result from eating too much fiber-rich foods. Think moderation and variety. According to Canada’s Food Guide, adults between the ages of 19-50 should aim to consume:

  • 7-8 servings of fruit and vegetables per day for females
  • 8-10 servings of fruit and vegetables per day for males
  • At least one dark green and one orange vegetable per day [1]

Cooking destroys all nutrients in vegetables.

This is not entirely accurate. It is true that exposing vegetables to high heat or boiling water for extended periods of time diminishes some nutrients, but some nutrients are actually enhanced. Take lycopene for example, the main carotenoid in tomatoes. Cooking tomatoes breaks down the cell matrix, thereby making the lycopene more available [2]. Cooking vegetables breaks down the plants’ cell walls, making them easier to digest and absorb.

Water-soluble vitamins, such as vitamin C and B, are the most vulnerable because they leach out into the cooking water. For foods high in water-soluble nutrients, steaming (even using a microwave) and dry cooking like grilling, roasting and stir-frying retain a greater amount of nutrients than boiling [3]. If you tend to boil your vegetables, don’t be alarmed: just eat a variety of cooked and raw veggies (even frozen) and you’ll be good.

Here are some additional resources:

  • Tips to maximize nutrient retention by Thinking Nutrition
  • Guide to avoid overcooking vegetables by the kitchn

Turmeric has superpower curing abilities.

First there was kale, then coconut oil, and now turmeric has made it into the mainstream superfood consciousness. Not only is it readily available as a common spice, but it now can also be found in concentrated supplement form. Curcumin, the principal compound in turmeric, has been studied for its antioxidant and anti-inflammatory properties, but there still lacks clear and significant results. Some preclinical studies suggest that curcumin may help prevent and treat certain types of cancers and type 2 diabetes, however larger randomized controlled trials are needed to determine its efficacy. Also, curcumin taken orally is poorly absorbed and rapidly metabolized and eliminated in humans.

Bottom line: there isn’t sufficient evidence to suggest that it can prevent disease or cure illnesses [5]. Long before it found its way into your latte, fresh turmeric root or ground turmeric spice was known for being flavourful and commonly used in many dishes. It can continue to be safely enjoyed in that way in small doses. You can find out more about how curcumin is metabolized, its bioavailability, as well as adverse effects and drug interactions here.

Interested in learning more about nutrition, detoxes, superfoods and hormones? Check out our Debunking the Diet Workshop Series. 

For other nutritional myths we’ve debunked, see the previous articles written by Melissa:

  • Seven Nutrition Myths Debunked
  • The Eight Most Common Nutrition Myths

References:

[1] https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/choosing-foods/vegetables-fruit/many-food-guide-servings-fruits-vegetables-need-canada-food-guide.html
[2] https://www.theglobeandmail.com/life/health-and-fitness/health/leslie-beck-how-to-keep-the-vitamins-in-your-veggies/article23900957/
[3] https://www.ncbi.nlm.nih.gov/pubmed/15927929
[4] https://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/how-to-add-turmeric-to-your-healthy-diet/article22766168/
[5] http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin

Photo credit: UBC Communications & Marketing

Posted in Healthy Path, Nutrition | Tagged cooking, debunk, Diet, food, food and nutrition, myths, nutrition month, nutrition myths | Leave a response

What If Each Meal Left You “Feelin’ Groovy”?

By Guest Contributor on March 7, 2018

Guest contribution by Dr. Thara Vayali

We’ve all had those moments: midday, computer in front of us, gobbling lunch, not even noticing what we’re eating — let alone how much. We become used to feeling uncomfortable, stuffed or still hungry or experiencing bloating and discomfort in the abdomen. In this way, our meals don’t seem to be doing us any good.

Too easily, instead of eating for enjoyment, we eat for fuel and nutrients. Luckily, nourishing ourselves offers endless opportunities to change our relationship with food. A plate of spaghetti Bolognese could be fuel today, but tomorrow an experience of love.

For a variety of reasons, it would do us all well to value our food and separate eating from other activities. On a physiological level, mindfulness while eating improves health and wellness.

The Mind-Gut Connection

There is a super highway of nerves and hormones that communicates hunger, digestion and satisfaction. The state of our minds reflects the state of our stomachs and impacts how well we digest, how nourished we feel and how well we eliminate. The less aware we are of our eating process, the less benefit we get from our meals.

The digestive process takes approximately 20 minutes to register the food we’ve eaten; only then does it signal to us that we’ve had enough. If we front-load our mealtime by eating quickly, we can regularly overeat or feel digestive distress. Instead of benefitting from our meals, we can end up inadvertently harming our health. Being aware of what we are eating, the smell and taste of our food and noticing how we feel while are eating can markedly improve our digestive experience.

Our meals don’t need to achieve 20-minute marks to experience a change in digestion. If we know our physiology, so we can think differently about how we eat. Your body will notice incremental changes in timing and awareness.

It’s not easy to change our eating habits. The context in which we learned to eat began at a very young age. Mix personal history with career expectations, work/life/family time constraints, sedentary shifts in the nature of work, smartphones that fill down time, and our mind-gut connection becomes fraught. Outside of daily activities, food is part of our socializing world: we talk, laugh, argue and cry while we dine. The community connection to food is enriching and satiating to our lives, and if we can experience our eating with awareness, then the socializing becomes an enhancement, not a distraction to our digestion.

Let Simon & Garfunkel’s song, “The 59th Street Bridge (Feelin’ Groovy)” remind us of how to approach our meal times:

Slow down, you move too fast

You got to make the morning last

Mindful Spoonfuls

Eating mindfully for an entire meal at every meal may take time to achieve. What’s more immediately possible is to choose to eat ONE spoonful with structured awareness. At any point in any day, as you pick up your fork or spoon, try the following:

  1. Look at your spoon and what’s on it. (Take one deep, long breath in. Then take one slow, long breath out.)
  2. Next, bring the spoonful to your nose. (Take one deep, long breath in. Then take one slow, long breath out.)
  3. Next, put the spoonful and its contents in your mouth. (Take one deep, long breath in. Then take one slow, long breath out.)
  4. Chew. (Take one deep, long breath in. Then take one slow, long breath out.)
  5. Swallow. (Take one deep, long breath in. Then take one slow, long breath out.)

That’s how simple it is.

Remember:

You cannot do this wrong. You are practicing. Whether you stop halfway with boredom, or fall into the zone with the smell of the strawberry, you are practicing awareness.

You cannot “forget” to do this. Since it’s an action you choose when it comes to mind, you are always remembering. The goal is to have it come to mind more often.


Thara Vayali is a Vancouver-based naturopathic doctor and yoga teacher, UBC alumnus and popular guest contributor to our Healthy UBC newsletter who specializes in intestinal and immune health, hormones, and pain-free bodies. For more information about Thara, visit www.tharavayali.ca

Posted in Guest Contributor, Mindful Moments | Tagged Dr. Thara Vayali, eating, food, gut health, mindful eating, Mindfulness, Nutrition | Leave a response

February’s Healthy Recipes and Tips

February’s Healthy Recipes and Tips

By Melissa Lafrance on February 5, 2018

 

This February, we are focusing on nutrition for heart health and cardiovascular disease prevention. A healthy diet is a major preventative measure as it affects blood pressure, cholesterol levels, body weight and blood sugar control. For this month, try taking the following recipes and articles to heart.

Week 1: Mediterranean Diet and Healthy Fats

  • Easy ways to protect your heart by Alive@Work
  • Avocado, mango, black bean and kale salad by Cookspiration
  • Wild rice and lentils with salmon by Cookspiration
  • Dietary fats, oils and cholesterol by Heart and Stroke Foundation

Week 2: Fibre

  • Increasing your fibre intake by Dietitians of Canada
  • Cooking with whole grains and other recipes by Oldways Whole Grains Council
  • Apple pie oatmeal by Cookspiration

Week 3: Heart-healthy Treats

  • Baking that’s better for your heart by Alive@Work
  • Pineapple nice cream by EatingWell
  • Peachy buckwheat muffins with hazelnut crunch by Cookspiration

Week 4: Sodium

  • Sodium sense: Know your sodium facts by Dietitians of Canada
  • Food sources of sodium by Dietitians of Canada
  • 15 easy low-sodium dinner recipes by Food Network Canada

Posted in Nutrition | Tagged Diet, food, healthy recipes, heart healthy, Nutrition, Recipes | Leave a response

Alive@Work: February 2018

Alive@Work: February 2018

By Miranda Massie on February 5, 2018

Posted in Guest Contributor | Tagged alive magazine, Alive@Work, blood pressure, dessert, food, Heart health, Pets, relationships, weight loss | Leave a response

January’s Healthy Recipe’s and Tips

By Melissa Lafrance on January 11, 2018

This month, we’re focusing on recipes and nutrition tips to fuel your physical activity.

Food provides energy for body function and physical activity. Your energy and food intake needs can change in relation to your activity levels. Balance and variety of protein, carbohydrates, fat and water will provide you with the nutrients required for optimal performance and nutrient replenishment.

Weeks 1 and 2: Hydration

To keep your body hydrated, aim for a daily fluid intake of about 2-3 litres (9-12 cups); your intake will vary depending on your body size and activity level. When you are more active or if the weather is hot, you will need to increase your intake. Water is one of the best fluid choices and you should also use your thirst as a guide to help you determine fluid requirements.

The Centers for Disease Control and Prevention define sugar-sweetened beverages (SSB) as “any liquids that are sweetened with various forms of added sugars”. Some examples include fruit, sports and energy drinks, sweetened waters, and coffee and tea beverages with added sugars. SSBs provide no additional nutritional benefit and contain “hidden” calories [1]. If you choose to have SSBs once in a while, that is okay. But water is a better choice of hydration.

Here are some tips and recipes to help you stay hydrated:

  • Check out the Dietitians of Canada’s recommendations on sports hydration, including steps to stay hydrated during and after exercise.
  • See Eating Well’s seven refreshing foods to help you stay hydrated.
  • If you need to boost your water intake, here are 12 easy ways to drink more water from Self magazine.
  • Find out what’s in your drink with this rethink your drink article from the Centers for Disease Control and Prevention.
  • Read this news release from the Canadian Paediatric Society and Dietitians of Canada, which advises against kids and adolescents consuming sports and energy drinks.

Week 3: Snacks

Having a small meal or snack about one to two hours before you exercise can help stabilize blood glucose levels and keep you hydrated and energized. It can also help you perform for longer and with more intensity [2]. You’ll likely focus less on a rumbling tummy and more on your activity or workout!

If you are exercising for more than a couple of hours, make sure to fuel up halfway with fluids, a carbohydrate and protein-rich snack or small meal.

Here are some tips and recipes to help you fuel up before exercising:

  • The Dietitians of Canada encourage learning how to plan pre-exercise meals and snacks.
  • Try these simple snack combinations and adjust the amount based on the length of your activity: whole fruit with nuts or nut butter, vegetables and hummus or other bean/veggie dip, cheese and crackers, or plain yogurt with berries and granola.
  • Simple Banana Berry Smoothie from Cookspiration
  • Breakfast Burrito from Cookspiration
  • Colourful Quinoa Salad from Cookspiration

Week 4: Recovery

Post-exercise healthy eating is important because it replaces the energy, fluids, electrolytes and carbohydrates that were used up during your workout. Protein is essential in building and maintaining muscle and supporting muscle recovery after exercise. It’s best to get these nutrients from foods rather than sports drinks, sports foods, and supplementation (i.e. protein supplements) — unless you are an athlete, in which case it’s best to seek advice from a registered dietitian.

Here are some tips and recipes to help you satisfy your hunger and nutritional needs after exercise:

  • The Dietitians of Canada offer steps you can take to recover after exercise.
  • Ginger Granola & Pineapple Cottage Cheese from Cookspiration
  • Greek-style Chicken Sandwiches from Cookspiration
  • Green Lentil Power Smoothie from Cookspiration
  • Check out the Dietitians of Canada’s facts on sport supplements.

References:

[1] https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html
[2] https://healthyforgood.heart.org/eat-smart/articles/food-as-fuel-before-during-and-after-workouts

Posted in Nutrition | Tagged Diet, food, fuel, healthy recipes, Nutrition, nutritional health, physical activity, Recipes, tips | Leave a response

November’s Thriving Recipes and Tips

By Melissa Lafrance on October 25, 2017

In November, we are exploring the link between nutrition and mental health. Food and cooking are being appreciated for more than just satisfying hunger and nutritional needs; its psychological benefits and in some cases, even therapeutic benefits are now being acknowledged. It’s about the whole process of gathering and preparation. Although the determinants of mental health are complex, food and nutrition are influential factors.

Each week in November, we will be sharing tips, recipes and information on how food and nutrition is related to mental health and wellbeing. Become a UBC Health Contact to receive weekly reminders, tips and tricks.

Week 1: Cooking and Positive Mental Health

It’s been suggested that completing small creative tasks such as cooking and baking increases wellbeing, particularly enthusiasm and feelings of flourishing [1]. Focusing on small tasks in a manner similar to meditation can help boost mood. Cooking or meal prepping can be similar to meditation; the outcome is good food if executed properly. Culinary therapy is being implemented as a viable part of treatment plans for mental health clinics for a wide range of mental and behavioural health conditions [2].

Check out the following to help boost your abilities and confidence:

  • Simple and fun cooking videos with Sarah Carey in Everyday Food
  • Quick and easy recipe videos via Jamie Oliver’s FoodTube

Week 2: Link Between Proper Nutrition and Mental Wellbeing

A clear link between cooking and mental health is nutrition and the ability to have better control of the quality of your diet if you prepare food yourself. Nutrition plays a huge factor in keeping our brains healthy and for mental wellbeing. Brains operate at a very high metabolic rate, and therefore use a lot of the body’s total energy and nutrient intake. Some nutrients that are key to brain health and functioning include carbohydrates, fat, protein and in particular omega-3 fatty acids, B vitamins, vitamins C and E, iron, zinc and magnesium [3], [5].

Here are some healthy recipes to try out:

  • Cookspiration’s Scottish oat and leek pilaf with salmon
  • Oh She Glows’ maple cinnamon apple and pear baked oatmeal. Have it with walnuts and soy milk for extra brain health benefits.
  • Feasting at Home’s lentil with swiss chard, roasted beets and goat cheese

Week 3: Hacks to Reduce Stress

Cooking and preparing food is a sensory experience involving aromas, tastes, touch, visuals and sounds. It can even be a way to relieve stress because it serves as a creative outlet that can also improve daily happiness [4]. Why not add a dash of mindfulness? Cooking can be an activity that is grounding and keeps you in the moment while focusing on the task at hand.

  • Check out Huffington Post’s five tips for mindful cooking
  • Check out Melissa Baker’s blog post on meals to help you Thrive. Melissa is a registered dietitian and Manager of Nutrition and Wellbeing in UBC Food Services.

Week 4: Celebrating Food and Being Together

How about a heaping spoonful of joy? It’s easy to dismiss cooking as just another chore, however cooking can be fun and a lot more interesting than folding laundry. Here’s how you can enjoy the cooking process more and not worry too much about the end product being perfect. As long as it tastes good, right?

Try these tips and tricks to have more fun in the kitchen:

  • Huffington Post’s five tips for having fun in the kitchen
  • Check out Thug Kitchen recipes to lighten up the mood in the kitchen 

Melissa Lafrance’s Tip of the Month

Try a friendship salad or meal where each colleague brings a prepared ingredient. When friends and flavours come together collectively, you’re left with a delicious dish for everyone to enjoy. Check out Greatist’s healthy and easy fall salads.

 


References:

[1] http://www.tandfonline.com/doi/full/10.1080/17439760.2016.1257049?scroll=top&needAccess=true
[2] https://www.psychologytoday.com/blog/minding-the-body/201505/kitchen-therapy-cooking-mental-well-being
[3] http://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/fulltext
[4] http://thenewdaily.com.au/life/wellbeing/2017/08/13/cooking-improve-mental-health/
[5] https://www.dietitians.ca/Downloads/Public/Nutrition-and-Mental-Health-1.aspx

Posted in Nutrition | Tagged Diet, eating, food, healthy, healthy recipes, mental health, Nutrition, Recipes, stress management, tips | 1 Response

September’s Healthy Recipes and Tips

By Melissa Lafrance on September 13, 2017

September is here and so is back-to-school time. This month, we offer ideas, recipes and tips that are as stress-free as possible.

Food fuels our bodies including our brains. Nourishing ourselves with good quality foods will help ensure peak cognitive function. It starts with a fortifying breakfast, then a recharging lunch, followed by delicious supper and balancing snacks to keep us going throughout the day.

Week 1: Let’s start September on the right foot by planning ahead for breakfast.

Trust me, it’s worth getting up a few minutes earlier to avoid having your stomach growl mid-morning during an important meeting. Breakfasts that include foods with a low glycemic index [1] will produce a slower rise and lower peak in blood glucose concentration after eating. Your first meal of the day should also include carbohydrates such as low-in-sugar breakfast cereals, oatmeal or whole grain toast combined with some protein such as a plain dairy or non-dairy product, eggs and nut butters to keep you satiated for longer.

  • Check out Healthy Families BC’s blog post on healthy breakfast ideas for busy mornings
  • Think outside the breakfast cereal box with Greatist’s 34 healthy breakfasts for busy mornings
  • Freezer-friendly breakfast sandwiches from Damn Delicious
  • Freezer-friendly spinach feta breakfast wraps from Kitchn
  • A week’s worth of oatmeal in jars from Kitchn 

Week 2: Transform leftovers into tomorrow’s lunch

With a bit of planning and making extra food when you do have time to cook or prep meals, you can transform leftovers into tomorrow’s lunch. Try doubling up on recipes so you have enough portions for a couple of lunches. It shouldn’t add any cooking/prep time. Also, consider shopping for food online to save time. Some stores prepare your order for easy pick-up or even deliver!

Be prepared with these recipes, tips, and healthy lunch spots:

  • Check out Spud’s 13 hacks for quick lunches
  • If you need to buy lunch, no problem! After all, we are trying to reduce stress levels. Check out Melissa is a Registered Dietitian and Manager of Nutrition and Wellbeing in UBC Food Services. seven places to grab healthy food on campus.
  • UBC Food Services offers these alternate ideas to replace deli meats
  • Explore mouth-watering healthy lunch ideas for work from EatingWell

For those extra busy times when you don’t have time to grocery shop, consider online food ordering. Here are some local options:

  • Save-On-Foods
  • Spud.ca
  • Real Canadian Superstore

Week 3: Who’s ready for snacks?

Avoid the mid-morning or mid-day run to the snack bar by incorporating healthy snacks that include a minimum of two food groups. That will help reduce the sugar spike and impending crash from eating highly processed, carbohydrate-based, easy-to-grab snacks.

  • 27 healthy and portable high-protein snacks by the Greatist
  • Check out Melissa Baker’sHealthy Snacking 101
  • Did you know UBC staff and faculty (in Vancouver) get a discount to Naked Snacks?

Week 4: Plan and execute home-cooked meals with less chaos

How many times have you gotten home after work starving and with no idea what to make for dinner?

  • Explore meal planners, including Martha Stewart’s Grocery Bag Weekly Meal Planner. You’ll get recipes for dinner (and possibly leftovers for lunch), grocery lists and the confidence to whip up simple meals.
  • Did you know UBC staff and faculty (in Vancouver) get a discount to iMeal?

Here are some time-saving tips:

  • Wash, chop and store fresh veggies and fruit once or twice a week to minimize cooking and prep time on other days.
  • Make grains galore. Cook extra whole grains or other sides and store portioned leftovers in the fridge for a few days or in the freezer for up to a month. That way, you’ll be ready when you need a healthy meal in a hurry.
  • Slow saves time: consider using a slow cooker. Check out BBC good food’s vegetarian slow cooker recipes.

Dinner in 30 minutes or less:

  • Keralan veggie curry by Jamie Oliver
  • Veggie chilli by Jamie Oliver

Melissa Lafrance’s Tip of the Month

Try one of my favourite recipes from Oh She Glows: Maple-Cinnamon Apple & Pear Baked Oatmeal. It’s great to make on Sunday evening and have as a quick breakfast each weekday morning. I scoop some in a bowl, add milk, and heat it up in the microwave. It also keeps me satiated until my mid-morning snack!

Become a UBC Health Contact

Each week in September, we will be sharing tips, tricks and information to support environmental health. To receive weekly reminders or for more information on how you can promote health and wellbeing at UBC, sign up to be a UBC Health Contact.


References:

[1] http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/the-glycemic-index

Posted in Nutrition | Tagged budget, Diet, food, healthy options, meal planning, Nutrition, Recipes | 1 Response

August’s Healthy Recipes and Tips

By Melissa Lafrance on August 3, 2017

August is already here! This month, we offer ideas, recipes and tips that are environmentally sustainable. Read on to learn more about meatless Monday and discover plant-based recipes.

Week 1

Wondering what the deal is with meatless Mondays, and why people are making an effort to reduce or avoid eating meat? There are many personal reasons that influence the choices we make when it comes to our diet.

Check out Melissa Baker’s Meatless Mondays: Plants are the New Protein article, which presents fact-based information supporting the idea of meatless Mondays or replacing meat with alternatives. Decide if you want to join the movement. Melissa is a Registered Dietitian and Manager of Nutrition and Wellbeing in UBC Food Services.

Week 2

Plant-based foods are highly beneficial to have in your diet. Did you know that in March, one of the ways UBC celebrated Nutrition Month was by launching a vegetarian recipe contest? Students, staff and faculty were invited to participate and many fantastic recipes were submitted. The winner of the contest was Dietetics student, Holly Heximer, with her lentil sloppy joes! Learn more and check out Holly’s lentil sloppy joe recipe.

Try these other plant-based recipes and tricks:

  • Healthy vegan recipes from Cookspiration
  • Learn to cook lentils(short video)
  • Make Chef Michael Smith’s vegan lentil burgers (recipe demo video and lentil burger recipe)

Week 3

From purchasing to eating and even discarding, the food choices we make have a great impact on our surroundings. We can all take steps to increase our awareness and to do our part to support a sustainable and friendly environment for all species inhabiting this Earth.

Ready to eat more sustainably and save money in the process? Here are five tips to reduce your food waste.

Also, try these vegan recipes:

  • Flavour-packed vegan chickpea salad sandwich from Oh She Glows
  • Garden veggie Buddha bowl with lentils and tahini dressing from Cookspiration
  • Pho with spinach and tofu (free login required)

Week 4

Ready for more delicious, sustainable recipes? This is the week to try the following:

  • Lunch box chili from Cookspiration
  • Hearty black bean soup
  • Almond portobello steaks
  • Roasted beet, walnut and arugula salad from Cookspiration
  • Sweet chili tofu stir-fry from Cookspiration

Remember, if you need to purchase your lunch, there are many local and sustainable food options to purchase across the Point Grey campus. If you are in the Okanagan, learn more about environmental sustainability initiatives.

Become a UBC Health Contact

Each week in August, we will be sharing tips, tricks and information to support environmental health.. To receive weekly reminders or for more information on how you can promote health and wellbeing at UBC, sign up to be a UBC Health Contact.

Posted in Nutrition | Tagged cooking, Diet, food, food services, healthy recipes, home cooking, meatless monday, Nutrition, plant based, Recipes, UBC | Leave a response

June’s Healthy Recipes and Tips

June’s Healthy Recipes and Tips

By Melissa Lafrance on June 7, 2017

It’s the time of year when we want to cook and eat outdoors. To kick off grilling season this June, we are exploring grilling tips and tricks as well as delicious recipes for complete meals. There are many benefits to using a BBQ and best of all, fewer dishes! Read on to learn more!

Week 1:

Let’s start with safety tips and basic tricks:

  • Gas grilling tips
  • Five mistakes to avoid when using a gas grill
  • Mastering the basics of grilling

Week 2:

Let’s look at appetizers and sides! Here are some healthy options for your next BBQ meal:

  • Grilled eggplant & tomato stacks
  • Grilled appetizer recipe collection
  • Grilled radicchio, summer squashes and scallions
  • Three ways to grill corn
  • Zucchini and cauliflower skewers

Week 3:

Nothing says summer like a burger. These recipes offer a twist on the classic beef burger:

  • Easy BBQ chicken & bean burgers
  • Grillable veggie burgers
  • Balsamic portobello burgers

Week 4:

If you want to complete your meal with a dessert, try these lightened-up options:

  • Grilled summer fruit skewers
  • Chocolate marshmallow bananas
  • Grilled angel food cake with strawberries in balsamic

Each week in June, we will be sharing tips, tricks and information for this BBQ grilling season. Become a UBC Health Contact to receive weekly reminders.

Posted in Nutrition | Tagged Diet, eating, food, health, Nutrition, Recipes, summer recipes, tips | Leave a response

  • Previous
  • 1
  • 2
  • 3
  • …
  • 5
  • Next

Subscribe to the Healthy UBC Newsletter


Archives

Navigation



Upcoming Events

  • Nov. 5: Office Ergo Rep Training
  • Nov. 14: Boosting Your Positive Outlook
  • Nov. 20: Ergo Your Office: 1hr Tutorial
  • Nov. 20: Sit-Stand Desks & Platforms
  • Nov. 21: Mental Health First Aid Training
  • Nov. 25: The Working Mind: Workplace Mental Health Training for Faculty & Staff
  • Nov. 26: Getting a Restful Sleep
  • Dec. 3: Ergo Your Office: 1hr Tutorial
  • Dec. 3: Sit-Stand Desks & Platforms
  • Dec. 3: Relaxation Techniques to Help You Thrive
  • Dec. 11: Office Ergo Rep Training
  • Dec. 11: Understanding Your Travel Benefits
Human Resources
600 - 6190 Agronomy Road
Vancouver, BC Canada V6T 1Z3
Tel 604 822 8111
Email hr.info@ubc.ca
Back to top
The University of British Columbia
  • Emergency Procedures |
  • Terms of Use |
  • Copyright |
  • Accessibility