By Melissa Lafrance on February 2, 2017
We’re focusing on recipes and nutrition tips to support heart health and emotional wellbeing.
Since February is heart month and cardiovascular health is vital for overall health, let’s look at ways we can be kinder to our hearts.
Here are heart-healthy tips and recipes:
Feb. 14 is Valentine ’s day and it seems fitting to share recipes involving chocolate (in moderation).
Here are healthy chocolate recipes and meal ideas:
- Blueberry and Dark Chocolate Bread Pudding
- Avocado Chocolate Mousse
- Romantic Dinners
- Romantic Dinners – vegetarian
Hangry (hungry & angry): emotional reaction caused by hunger. It can manifest itself as being reactive, irritable, induce eating-anything-in-sight behaviours. It’s a real thing!
Here are tips and recipes to help you beet (ha!) the hangry-ness:
- Eat breakfast, your colleagues will thank you! 34 Healthy Breakfasts for Busy Mornings
- Roasted Beet, Walnut & Arugula Salad
- 27 easy high-protein snacks
- Interested in Nutritional Psychiatry? Read more on how food affects your mood.
Many emotions and feelings can manifest when we are eating. If we are paying attention by being mindful and noticing changes within ourselves, we can sometimes notice pleasure or displeasure when we eat, gratitude for the foods we have, and judgment towards our cooking abilities.
Here are easy recipes you can try to build your confidence:
Each week in February, we will be sharing tips, tricks, and information for heart health and emotional wellbeing! Become a UBC Health Contact to receive weekly reminders, tips and tricks.
By Melissa Lafrance on January 10, 2017
In January, 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 may change in relation to your activity levels. Balance and variety of protein, carbohydrates, fat, and water will provide you with the nutrients required.
Weeks 1 & 2:
To keep your body hydrated, aim for a daily fluid intake of about 2 – 3 litres (8 – 12 cups) per day, based on your body size and activity level. When you are more active, and the weather is hotter, you will need to increase your intake. Water is one of the best fluid choices and you should use your thirst as a guide.
Here are tips and recipes to help you stay hydrated:
- Learn about sports hydration including steps to stay hydrated during and after exercise
- Seven refreshing foods to help you stay hydrated
- 12 ways to drink more water
Having a small meal or snack 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.
Here are tips and recipes to help you fuel up before exercise:
- Learn steps to plan pre-exercise meals and snacks
- Try these simple snack combinations and adjust the amount based on the length of the activity:
- whole fruit with nuts or nut butter, vegetables and hummus or other bean/veggie dip, cheese and crackers, plain yogurt with berries and granola
- Simple Banana Berry Smoothie
- Breakfast Burrito
- Colourful Quinoa Salad
Healthy eating after you exercise is important to replace the energy, fluids, electrolytes and carbohydrates that are used up.
Here are tips and recipes to help you satisfy your hunger after exercise:
- Learn steps to recover after exercise
- Ginger Granola & Pineapple Cottage Cheese
- Greek-style Chicken Sandwiches
- Green Lentil Power Smoothie
Each week in January, we will be sharing tips, tricks, and information to stay well while being active! Become a UBC Health Contact to receive weekly reminders, tips and tricks.
By Melissa Lafrance on May 3, 2016
This month’s healthy recipes & tips include nutritious snacks to nourish yourself and maintain energy throughout your work day!
Check out the following resources during the month of May!
Seven Eating for Energy Tips – article
It’s no surprise that we get our energy from food. Maintaining energy is all about avoiding drastic fluctuations in blood sugar levels. Use these seven tips to help you beat the three o’clock slump.
Healthy Snacks for Adults – article with snack ideas
Pick up some satisfying snack ideas to keep your blood sugar levels stable and your energy up throughout the day.
Energy Balls – recipe
This recipe contains nuts, dried fruits, cinnamon, and a hint of Canadian sweetness. They are called energy balls after all, so they are a perfect mid-morning or afternoon snack.
Easy Overnight Oats – recipe
Eating a nourishing breakfast is an important way to start your day. Plan your breakfasts and even prepare them ahead of time! Try this delicious and easy overnight oats recipe.
To keep informed of all new recipes and additional weekly health and wellbeing offerings, become a UBC Health Contact.
Here are more recipes & tips…
For more of tasty treats, visit our Healthy UBC Recipe Series page. Bon appétit!
By Miranda Massie on February 3, 2016
This month’s delicious recipes will get you inspired to try new snacks and lunch ideas!
- Mediterranean Wrap
- Vegetable & Tuna Pasta Salad
- Bagel Apple Crunch
- Ginger Granola & Pineapple Cottage Cheese
For more of Stephanie’s tasty treats, visit our Healthy UBC Recipe Series webpage. Bon appétit!
To keep informed of all new recipes and additional health and wellbeing offerings, become a UBC Health Contact.
Stephanie Dang is a fourth-year dietetics student at the University of British Columbia. When she is not busy studying, Stephanie volunteers at the eating disorder clinic at Children’s Hospital, works at a local bar, and plays soccer. Stephanie believes that living “healthy” means enjoying everything in moderation, and maintaining a balanced lifestyle.