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:
- Pumpkin: linked to reduced risk of breast, lung and colon cancer
- Tomatoes: lowers risk of prostate cancer (due to the lycopene)
- Blueberries: highest in antioxidants, prevents cancer, Alzheimer’s and CVD
- Kiwi: contains more vitamin C than oranges! WHO KNEW?!
- Pomegranates: decreases growth of prostate cancer, decrease risk of heart disease
- Broccolini: great source of vitamin C, K and Calcium
- 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
- Apples: Red delicious have the highest anti-oxidant power, the skin contains 5x more nutrients so make sure you eat the skin too!
- Beans: decreases risk of diabetes, certain cancers, 22% reduced risk of heart disease, linked to longevity
- Soy: evidence for lowering LDL, provides protection against cancer
- Cinnamon: lowers fasting blood sugar, improves insulin sensitive
- 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!
- Red delicious Apples
- Sweet Potatoes
TIP: Go for the darkest colour!
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
Fruits and vegetables are among the healthiest foods on the planet. They’re relatively low in calories but full of essential nutrients like vitamins, fiber, and calcium. They are Mother Nature’s way of helping you eat right!
Barb has posted a great article on the Healthy Peas, Happy Pod Blog with wonderful ideas on how to incorporate more vegetables into your daily diets. To read more please visit: http://barbara-prudhomme.healthcoach.integrativenutrition.com/blog/2013/05/eat-more-vegetables
Hi Bicycle User Group,
We always love an opportunity to ride our bikes, and luckily there’s a whole month dedicated to it throughout the city. We even have special events at UHN. You can pledge to ride and win, but there’s lots more happening…
BIKE TO WORK DAY: Monday, May 27
Bike Month kicks off with Bike to Work Day (and pancake breakfast…mmmm). Ride with the whole city!
Date: Monday May 27
Time: 7 AM – cyclists convene at various locations across the city
- Bloor & High Park or Yonge & Lawrence or Danforth & Woodbine
7:30 AM – cyclists converge at Yonge & Bloor for ride to City Hall
For UHN: If you want to ride together, meet me at the TGH Elizabeth St Entrance, before 7:30 AM and we’ll join the group on the way to city hall
8 AM Pancake breakfast – Nathan Phillips Square, City Hall
This one is a city wide event, so for more info, see www.BikeMonth2013.ca
-email a picture of you riding that day to email@example.com. And yes, it would totally count towards the IHHC Health Challenge.
BIKE SAFETY WORKSHOP at UHN: June 11
Learn the rules of the road and how to navigate on 2 wheels when you’re surrounded by 4 wheels. Don’t bring your bike as it’s an indoor presentation. People last year LOVED this and found it tremendously useful and confidence-building (plus, there’s a little bike swag at the session).
Date: Tuesday, June 11
Time: 12 – 1 PM
Place: Princess Margaret Cancer Centre M-805 main floor conf. room
RSVP to firstname.lastname@example.org
BIKE MAINTENANCE CLINICS at UHN:
These are great outdoor huddles to learn some bike maintenance by real pros. Staff have been clamoring for more of these sessions and left knowing their stuff (plus, there’s a little bike swag at the session…different than the safety session).
Thursday May 30 TGH
Elizabeth Entrance, on the grass
- noon-1 PM – basic
- 1-2 PM – advanced
Wednesday June 12 TRI-UC
University St. Entrance, on the grass
- noon-1 PM – basic
Tuesday, June 18 TWH
Leonard St. Picnic spot, just south of the shuttle bus stop
- noon-1 PM – basic
RSVP to email@example.com
PRIZES - Complete the online pledge and you could win one of four great prizes!
- 1 of 4 trips: a trip for 2 to Quebec City, Montreal or Ottawa, courtesy of VIA Rail,
- a trip for 2 to Kingston with 2-night accommodations and day pass to Fort Henry, courtesy of Welcome Cyclist
Register now to ensure a spot. If there’s lots of interest, more sessions can be added. And as a UHN employee, you are welcome to attend any session at any location.
Want to put up a poster in your area? Print off the picture and post it around!
Want more info on biking at UHN? If you’re not already on it (i.e. someone forwarded this to you), email me to join the BUG (bicycle user group, not an insect).
Need something to push yourself? Want something in life to motivate you? Feel like you need a challenge to over come? Well sign up for an obstacle course! Toronto is fortunate to still have a few obstacle courses available in the up coming months. These obstacles courses take all applicants of all fitness levels however the fitter you are the easier the course is. By completing one or more of these obstacle courses you can see how fit you really are and mentally how hard can you push yourself. It’s advised you go with a group as you will need the help and motivation to push one another to finish these difficult courses. Just remember to prepare yourself both physically and mentally for each of these courses because they will push you to your breaking point so stay strong, fight, don’t give up and finish the course!
- June 22nd & 23rd
- 5km race
Mud Hero Challenge
- August 24th
- 6km race
The “O” Course Challenge
- Every Saturday at 9am @ Polson Pier 176 Cherry St. until the end of August
- Course takes approximately 2 hours and 45 minutes
Tough Mudder Challenge
- September 28th & 29th
- 10-12 miles , 20km approximately
Do you find yourself counting down the minutes, hours and days until the weekend? Does being unhappy at your job make you less productive? Here are some helpful tips that can help you increase your happiness and productivity at work! Here is information from Gretchen Rubin, author of The Happiness Project and Happier at Home.
Of course, being happy at work depends mostly on how much you like your job. But there are also smaller steps that can boost your happiness, as well. Some of these steps are VERY small, but the fact that you’re taking steps to improve your situation itself boosts happiness.
1. Check for eyestrain by putting your hand to your forehead in a salute. If your eyes feel relieved, your work space is too bright.
2. Sit up straight with your shoulders down — every time I adjust my sitting position, I instantly feel more energetic and cheerier.
3. Get a phone headset. I resisted for a long time, because it looks so preposterous, but it’s really much more comfortable. Also, it lets me pace while I talk on the phone, which also looks preposterous, but is energizing.
4. Don’t keep candy on your desk. Studies show that people are much more likely to snack when a treat is within easy reach, and a handful of M&Ms each day could mean a weight gain of five pounds by year’s end.
5. Never say “yes” on the phone; instead, say, “I’ll get back to you.” When you’re actually speaking to someone, the desire to be accommodating is very strong, and can lead you to say “yes” without enough consideration. Along the same lines…
6. When deciding whether to say “yes,” imagine that you’re accepting a job that you’ll have to do next week. Don’t agree to something just because it seems so far off that it doesn’t seem onerous.
7. Don’t let yourself get too hungry. The Big Man goes without eating for hours and hours at a time, so once, trying to be helpful, I bought him a big bag of granola to keep in his desk. He ate the whole bag in one day and ended up sick as a dog. Lesson: eat regularly.
8. Take care of difficult calls, tasks, or emails as quickly as possible. Procrastinating makes them harder; getting them done gives a big boost of relieved energy.
9. If you’re feeling overwhelmed, think hard about how you spend your time. Be honest. How much time do you spend surfing the internet, looking for things you’ve misplaced, or doing a task that’s really someone else’s job? Also…
10. Let yourself stay ignorant of things you don’t need to know.
11. Go outside at least once a day, and if possible, take a walk. The sunlight and activity is good for your focus, mood, and retention of information.
12. Say “Good morning” to everyone. Social contact is cheering, and if you feel that you’re on good terms with all the people in your office, you’ll be happier each day. Also, it’s polite.