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The Principles of Mindful Eating

This autumn, the UHN Wellness Program aims to provide employees with information, tools and resources relating to mindfulness, resiliency and improved psychological and emotional well-being.  With the fall season upon us, what better place to start than to reflect upon and bring awareness to a practice that we already perform several times a day, the practice of eating.

Principles of Mindfulness:
• Mindfulness is deliberately paying attention, non-judgmentally.
• Mindfulness encompasses both internal processes and external environments.
• Mindfulness is being aware of what is present for you mentally, emotionally and physically in each moment.
• With practice, mindfulness cultivates the possibility of freeing yourself of reactive, habitual patterns of thinking, feeling and acting.
• Mindfulness promotes balance, choice, wisdom and acceptance of what is.

Woman smelling a strawberry

Mindful Eating is:
• Allowing yourself to become aware of the positive and nurturing opportunities that are available through food preparation and consumption by respecting your own inner wisdom.
• Choosing to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savor and taste.
• Acknowledging responses to food (likes, neutral or dislikes) without judgment.
• Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating

Someone Who Eats Mindfully:
• Acknowledges that there is no right or wrong way to eat but varying degrees of awareness surrounding the experience of food.
• Accepts that his/her eating experiences are unique.
• Is an individual who by choice, directs his/her awareness to all aspects of food and eating on a moment-by-moment basis.
• Is an individual who looks at the immediate choices and direct experiences associated with food and eating: not to the distant health outcome of that choice.
• Is aware of and reflects on the effects caused by unmindful eating.
• Experiences insight about how he/she can act to achieve specific health goals as he/she becomes more attuned to the direct experience of eating and feelings of health.
• Becomes aware of the interconnection of earth, living beings, and cultural practices and the impact of his/ her food choices has on those systems.

Source: The Center for Mindful Eating

Market 707 Farmer’s Market

Leap into Spring with Market 707’s Farmers’ Market!!! Apples, peaches, peares and plums, visit us every Thursday for food and fun. Get the best in local produce, vegetables, meats, grains, cheese and more!!!

707 Farmer's Market

For more information, go to http://scaddingcourt.org/farmers_market/

The 2014 Inter-Hospital Health Challenge is here!

Is there a better time of year than the Spring (now that it has finally arrived) to renew your commitment to healthy living!? What better way to do just that, than to join the 2014 Inter-Hospital Health Challenge!? Open to all UHN staff, physicians, volunteers and students, the IHHC is an online challenge that takes place from May 1st-31st, where participants collect points and compete against other UHN teams and hospitals from across the province. Earn points for minutes of physical activity, servings of fruits and vegetables, minutes of mental health breaks, hours of sleep, and servings of water. Register now!

Launch Event-Lawn Shot

How do I register for the Challenge?
• Form a team of 4-7 people.
• Assign a Team Captain. Team Captains will visit www.ihhc2014.com to register your Team Name and determine your Team Password.
• Team Captains: Email your team members both the Team Name and Team Password.
• Captains & Members: register for the challenge at www.ihhc2014.com (You’ll need your Team Name and Team Password)
• Once a minimum of 4 people have enrolled your team will be activated.

There will be weekly draw prizes plus prizes for UHN’s top 3 winning teams. The winning hospital is also awarded the coveted gold cup. Let’s bring that trophy home!

All UHN staff are invited to the 2014 Challenge Launch on Thursday, May 1 at 12:00pm in front of Sick Kids Hospital on University Ave. There will be Music! Stretching! Games! And Prizes! Represent UHN by wearing Yellow.

Healthy (and non-healthy) Holiday Treats

It’s that time of the year again…it’s the Holiday’s!!

This is a time to kick back and relax as you attend countless family and social gatherings and lets not forget of course about the feasting! Sadly with all the lovely Holiday feasting and dinning that occurs between Thanksgiving acute_snowflakend New Years studies have shown that people on average can gain up to 1 pound in weight!

Now you might consider that a relatively low number, one pound, but a pound a year over several years can add up rather quickly!

So here are some Holiday treats that you should probably avoid and others to love 🙂

Try to avoid this tempting treats…

Eggnog: This oh so tasty treat may tantalize your taste buds, but consider this before having a glass…one 8-oz (~250mL) serving can exceed 250 calories and 5g of saturated fat! Throw around the idea of having a small glass of red wine or some light fruit juice as an alternative 🙂

gty_egg_nog

Dips: Though they are extremely delicious you never actually know what can be lurking within them…extra extra cheese…heavy cream? The only thing that is not a mystery about them is the fact that they are like a chorus of angels in your mouth when you eat it. As an alternative to the mystery dip try hummus or a home made salsa instead.

Now for some Healthy Alternatives!

Sweet Potatoes:  These yummy powerhouses are absolutely delicious! and they taste like dessert!! Packed with an assortment of healthy nutrients you can swap out your regular potatoes and add these guys in to amplify the taste and you can cut back on added sugars too!

Cocoa: Chocolate lovers will love this one, in moderation of course.  Studies have shown that having a small amount of chocolate (the darker the better) can actually lower your blood pressure!

hot.chocolate

So remember this Holiday season to watch what you are treating on and look out for these guys! Maybe you’ll save yourself a pound if you do! 🙂

Welcoming all UHN staff to Market 707 – with a 10% discount!

As a special promotion for the October Wellness Month, Market 707 is welcoming all UHN staff (with ID) for a 10% discount at Market 707 – your local shipping container food and retail market.

For those who don’t know, Market 707, located on the corner of Dundas and Bathurst right across from TWH, is Toronto’s first shipping container market with a unique variety of street food and retail. Bringing together local entrepreneurs, Market 707 provides an opportunity for affordable storefront space in the heart of downtown Toronto. With 11 types of delicious street food ranging from comfort food with a twist to international delights Market 707 is the place to be to get a taste of everything from coffee to dessert or just a quick snack. 

On a bright sunny day Market 707 is the perfect place to take a break from the work day, get some fresh air, great food, shopping and services for everyone from cell phone to bike repair.  Even if the weather is not so nice Market 707 has you covered, text a vendor and place your order it’s no problem at all, they will text you when it’s ready for pickup. The market has something for everyone crepes, Mediterranean, Indian, tacos, meat pies, Japanese and much more!!! Take a look at variety of great street food to choose from.

Market 707 Hours

October – April: Tuesday-Saturday 11:30am-5pm

UHN_Market707

Market 707 Vendors: http://scaddingcourt.org/market_707

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