Tag Archive | Nutrition

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

The Healthier Way to Prepare Your Food with Oils

The way we prepare our food ultimately has a great impact on how it affects our body and preparation of food can affect its nutritional value of the food.  Oils are one of the go to choices besides butter or margarine when preparing our food. What the public does not realize are oils have something called a “smoking point”. What is this you might ask? Well smoking point means when once heated to a certain temperature smoke is formed while cooking with the oils. Along with the smoke being created the oils start to lose their nutritional value and create harmful by products to the body called free radicals. So before you start cooking figure out your oil’s smoking point. Here list of oils and their smoking point as well as healthier oils to choose when cooking:

http://whatscookingamerica.net/Information/CookingOilTypes.htm

http://www.huffingtonpost.ca/2012/06/05/oil-health-benefits-_n_1563407.html#slide=1055525

Metabolism? What Does That Do?

What is metabolism? Metabolism is the chemical process in our body that breaks down food. Energy is made available. Having a poor and slow metabolism is often associated with being overweight. However having a poor metabolism isn’t the reason to blame to being overweight. The main causes for being overweight includes poor nutrition, limited exercise and not enough sleep. These three factors are directly linked with the health of your metabolism.

Exercise is the safest form and the greatest way to increase your metabolism. In fact the best way to increase your metabolism is to include both weight training and cardio in your fitness routines. Although doing cardio burns more calories than weight training, weight training has greater after effects.  Muscle cells require much more energy than fat cells which means muscle cells burn more calories than fat cells throughout the day.

 Nutrition has a large impact on one’s metabolism as well. Think of your body as being a well-designed efficient vehicle. If you don’t provide the right fuel and/or the right amount of fuel for your vehicle, it’s bound to have problems. The same can be said among ourselves. If you’re eating poorly and not eating enough you’re more likely to have some health concerns or problems like being overweight. Eating several small meals throughout the day helps to keep blood sugar levels steady which prevents insulin spikes in the body by weight gain. Eating breakfast helps to increase metabolism because after sleeping for several hours your body needs fuel again to get started. By skipping breakfast your body’s metabolism doesn’t work hard to break down and convert food to energy. So by the next time you eat, your body is more likely to hold onto calories which equates to less calories burned. As well you’re more likely to binge and have a big lunch and bigger meals throughout the day.

There several things you can eat to help increase your metabolism. Foods containing omega 3 fatty acids such as salmon or tuna help to increase metabolism because they balance the body’s blood sugar levels and reduce inflammation. Recent research has shown that drinking green tea is also linked with increased metabolism because green tea contains catechins that improve fat oxidation. This leads to more caloric expenditure during the day. As well remember to carefully look at the food labels and ensure no added sugar.

Lastly, sleep is an important factor when considering your metabolism. Being sleep deprived is linked to increase caloric intake as a way for the body to feel “more awake”. Also not getting enough sleep increases appetite, and often the food choice is something high in carbohydrates. Sleep is needed in order for muscles to grow, so if you’re not getting enough sleep your lean muscle mass will grow at a slower rate.

So when considering your metabolism, remember to keep in mind these three key things. One exercise, exercise, exercise!  Remember to weight train and do some cardio! Two, consider your nutrition; “you are what you eat!” what you put into your body is what you get out of your body. Three, get enough sleep! Your body needs rest and being sleep deprived increases craving to binge! Working on all three of these areas will help to increase your metabolism and increase your health! 

Sources:

http://www.canadianliving.com/health/nutrition/top_5_ways_to_boost_your_metabolism_naturally_2.php

http://www.huffingtonpost.ca/2013/01/18/boost-metabolism_n_2498854.html#slide=1996388

http://www.health.com/health/gallery/0,,20306911_3,00.html

http://thyroid.about.com/od/loseweightsuccessfully/a/metabolism.htm

http://www.webmd.com/diet/features/make-most-your-metabolism?page=2

http://www.medscape.org/viewarticle/502825

Healthy Snacking

Craving something sweet but something healthy ? What would say to brownies ? But wait your probably thinking, “brownies! Those are not good for you”. Have no fear ! there’s a way you can make some healthy brownies to help satisfy that craving for something sweet Visit http://danielleprestejohn.com/2013/01/29/paleo-banana-cashew-butter-brownies/ for the full recipe details!

It’s a bird, it’s a plane, it’s… SUPER FOODS!

We’ve heard all about them, but how much do we really know about them?

If this is your first time hearing about super foods, have no fear. I’ll let you know what they are. The American Dietetic Association defines super foods to be “Modifiable whole foods that are rich in physiological components that promote health and may decrease risk of disease”.

Below is a list of super foods and the super power(s) related to them:

  1. Pumpkin: linked to reduced risk of breast, lung and colon cancerslices_of_kiwi-550411
  2. Tomatoes: lowers risk of prostate cancer (due to the lycopene)
  3. Blueberries: highest in antioxidants, prevents cancer, Alzheimer’s and CVD
  4. Kiwi: contains more vitamin C than oranges! WHO KNEW?!
  5. Pomegranates: decreases growth of prostate cancer, decrease risk of heart disease
  6. Broccolini: great source of vitamin C, K and Calcium
  7. Spinach (compared to iceberg lettuce): 4x more potassium, 7x more folate, 8x more vitamins E and C, 19 more times vitamin A and K, 44 more times lutein and xeaxanthin
  8. Apples: Red delicious have the highest anti-oxidant power, the skin contains 5x more nutrients so make sure you eat the skin too!
  9. Beans: decreases risk of diabetes, certain cancers, 22% reduced risk of heart disease, linked to longevity
  10. Soy: evidence for lowering LDL, provides protection against cancer
  11. Cinnamon: lowers fasting blood sugar, improves insulin sensitive
  12. Garlic: modest cholesterol and blood pressure lowering effect

The Superhero and the Villain: Whole Wheat vs. White Flour

Why whole wheat wins:

  • Contains whole grain (including bran, & germ, where 80% of health protective benefits are found) and contains 2x more calcium and selenium, 3x more copper & phosphorous, 4x more potassium, zinc & fibre, 6x more magnesium, 14x more vitamin E
  • Compared with non-smokers, an intake of 2.7 servings of whole grains/day was associated with a:
    • 50% reduced risk stroke
    • 30% reduced risk of CHD
    • Refined grains have a positive association for risk of diabetes

Tip: look for whole grain not whole wheat on food labels

The Superhero and the Villain: Milk & Yogourt vs. Cheese

  • Milk contains more vitamin D, yogourt sometimes contains more vitamin D, cheese does not contain vitamin D
  • Milk & yogourt contain more potassium than cheese
  • Cheese is higher in less healthy saturated fats than milk or yogourt
  • Some yogourt and kefir offer probiotics

An Ultimate Superpower: Antioxidants!

  1. BlueberriesSuperFoods1
  2. Cranberries
  3. Artichokes
  4. Blackberries
  5. Prunes
  6. Raspberries
  7. Strawberries
  8. Red delicious Apples

Nutrient-Rich Antioxidants

  1. Sweet Potatoes
  2. Mangoes
  3. Cantaloupe
  4. Asparagus
  5. Broccoli

TIP: Go for the darkest colour!

Resources:

American Dietetic Association, Functional foods, JADA, 2004: 104: 814-826
Tomatoes: Roberson, L, RD (2010)
Blueberries: Roberson, L, RD, 2010
Kiwi: CNF, accessed 2012
Broccolini: (Peason, L, RD, 2010)
Beans: Bazzano, 2001
Soy: Nutr & Cancer, 2003
All information: Springle, Nicole (2013). Topic 14 [Powerpint Slides]. Retrieved from Lecture Notes Online
Website: http://mycourses.humber.ca

 

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