At Mount Sinai, we are passionate about providing faculty, staff and students with nutrition information, simple ideas for meal planning, recipes, and wellness tips. The Mount Sinai Health System offers free, personalized nutrition services and guidance meal planning to faculty and employees. To schedule your first visit, please email firstname.lastname@example.org.
Eat well. Be well.
We know that it would just be easier to have a home cooked meal awaiting you at the end of a long day! Mount Sinai Health System is collaborating with Epicured, a healthcare company dedicated to using amazing food-as-medicine. Epicured’s meals are prepared by their Michelin-star chefs, reviewed by dietitians, based on clinical research, and delivered to your door so that you can enjoy fresh, healthy, delicious and easy meals. Prices range from $8 - $20, free delivery is available, and Mount Sinai employees will receive a 20% discount off of all orders beginning October 19, 2017.
Visit epicured.com/mountsinaiwellness to place your first order.
For assistance, the Epicured team is available via e-mail at email@example.com.
What is mindful eating?
Mindful eating is eating with attention and intention. Employees are encouraged to eat food that is pleasing and nourishing to the body. Living a healthy lifestyle doesn’t mean eating foods you dislike, as there are many healthy options to choose from.
Rate your hunger with a “hunger scale.”
A part of mindful eating is learning to be aware of physical hunger and satiety cues to guide a decision to begin and end a meal or snack.
A “hunger scale” ranges from 1-10, with 1 being starving and 10 being completely stuffed. When creating a hunger scale, think about what it feels like to be hungry and at different levels of fullness. Then, try rating these feelings on a personal hunger scale. Instead of waiting until hunger is at a 1 to start eating, it is a good idea to start eating when hunger is at a 3 or 4. It is a good idea to stop eating when hunger is about a 7 or 8. Ideally, around this number, allow your brain’s satiety signs to communicate a level of fullness.
Try keeping a journal of a hunger scale and track the way it feels at each number.
Making the Right Choices
To assist in making mindful food choices, Mount Sinai Health System’s Registered Dietitians created a healthy eating plan with suggestions about what to eat and nutritious replacements for unhealthy foods.
Creating a Healthy Plate
An ideal plate has the following components (view image on top of page for example of an ideal plate):
- 1/2 non-starchy vegetables (i.e., peppers, mixed greens or lettuce, tomatoes, asparagus),
- 1/4 of lean protein (i.e., fish, chicken, turkey)
- 1/4 high fiber grain or legume (i.e., whole wheat pasta, brown rice)
Here are some meal examples:
- Grilled chicken with sautéed zucchini, mushrooms, garlic, and brown rice
- Salmon with whole wheat pesto pasta and broccoli
Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. Foods rich in monounsaturated fat include olive oil (and olives), canola oil, avocado, almonds, peanuts (nut butters), pumpkin seeds and sunflower seeds. These healthy sources of fat can also add flavor, help satiate your appetite and are a great source of Vitamin E.
To maintain a healthy lifestyle, it’s important to know the ingredients, especially sugar, in making food choices.
When purchasing food, check the amount of sugar in the nutrition label. Here’s what to look for:
- Notice the serving size and the amount of sugar per serving. Try to choose foods that have less than 8 grams of sugar per serving.
- Pay attention to hidden sugars in the ingredient list (high fructose corn syrup, cane juice, etc.)
- Soft drinks like soda have a lot of sugar in them, but it is important to recognize that fruit juices like orange juice have a lot of sugar as well. One serving of orange juice has 22g of sugar in it. Instead, try spicing up your water or seltzer for a natural flavored drink. For example, slice oranges, lemons, limes, pineapple, ginger cucumbers, or mint leaves into your water/seltzer. Instead of adding sugar in your coffee, try cinnamon or nutmeg.
- Consider foods high in dietary fiber. These foods have naturally occurring sugars and can be more easily broken down by the dietary fiber. It takes longer to break down fiber in the body than sugar, and this creates a sense of fullness for a longer period of time. Choose foods with three grams of dietary fiber or more. Some examples are beans (black beans, garbanzo beans, lentils, kidney beans), fruits (apple, raspberries, strawberries), and nuts (almonds, pistachios, walnuts).
Making healthy choices while shopping can seem overwhelming. Here are a few tips:
- Plan out what groceries to buy before arriving at the supermarket. This makes it less tempting to buy unnecessary items. We put together our own list to make it simpler.
- Try not to shop when hungry. This will help stop temptations of buying not less healthy options.
- Shop the perimeter of the store to ensure making wholesome food choices. Most stores have their fresh items on the perimeter with refrigeration. Inside aisles primarily have processed foods that do not need refrigeration.
- Plan out meals for the week.
- Cook in bulk so there are leftovers for the week or freeze them to eat for a future meal.
- 1 Greek yogurt, any flavor
- ¼ cup of dried fruit with 12 almonds
- ½ cup lowfat cottage cheese with ½ cup fresh fruit
- 1 string cheese with 1 medium apple
- whole wheat crackers (try Wasa Crispbread) with 1 tablespoon peanut butter or 1 tablespoon Nutella
- 2 tablespoons of hummus with Triscuits
- 1 cup berries (blueberries, strawberries, blackberries or raspberries) layered with vanilla yogurt
- Smoothie made with 1 cup lowfat yogurt, ½ banana, ½ cup strawberries
- 20 peanuts or 15 almonds
- 2 tablespoons guacamole with bell pepper slices or baby carrots
- 8 oz milk (skim, soy or almond) with 1 package of Carnation Breakfast Essentials
- Albacore tuna salad on 1 piece of whole wheat bread
- Smoothie made with 4 ounces vanilla yogurt, ½ banana, 3 tablespoons peanut butter, ¼ cup milk and ¼ cup ice
- 2 squares of dark chocolate with ¼ cup dried cherries or cranberries
Registered Dietitians offer a group class called Food Fit for Life. Join fellow employees for an eight-week group course on weight loss and healthy eating. Dietitians will guide you through the steps necessary to achieve long-term diet and lifestyle changes and enable you to enjoy nutritious and delicious food.
To register or find out more about Food Fit for Life group nutrition sessions, please email firstname.lastname@example.org.
Personal Nutrition Counseling is available to Mount Sinai Health System employees who are interested in taking the first steps in making nutrition and lifestyle changes. A Mount Sinai Health System Registered Dietitian (RD) who is also a Certified Diabetes Educator (CDE) is available to see employees on campus who are at risk for developing diabetes or who living with diabetes. The RD CDE works with you to create a personalized meal plan.
To sign up for a personal nutrition session with a Registered Dietitian who is a Certified Diabetes Educator, please email: email@example.com.
A collection of nutritious and simple recipes from our wellness events
This cookbook is a compilation of delicious, nutritious, and easy-to-prepare dishes that have been showcased during our Lunch & Learn cooking demonstrations. Hospital leadership, senior executives, and clinicians have participated in these events as our “Executive Chefs.” We are honored and grateful for their contributions and for providing us with their personal recipes and tips on staying healthy.
- Insalata Verde
- Chicken Burger Two Ways
- Pan Roasted Salmon
- Tomato, Avocado, and Arugula Salad with Avocado, Lemon, and Olive Oil Dressing
- Spring Vegetable Soup
- Pan Roasted Carrots
- Kale Chips
- Chicken Fricassee
- Spinach Moong Dal
- Butternut Squash Soup
- Lentil and Arugula Salad
- Mozzarella, Tomato, Pesto Salad
- Fish Tacos
Mount Sinai Fit invites faculty, staff and students to join the health system walking group, Mount Sinai Walkers. The walking group is led by Mount Sinai Fit Registered Dietitians or an employee wellness ambassador. The group walks for a half hour in the afternoon several times a month to give employees an opportunity to take a break, walk and get some fresh air during the day. The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity at least 5 days per week. Wear a comfortable pair of shoes, dress for the weather and get ready to have some fun with co-workers.
To find out when and where the walking group meets at each campus, email: wellness@Mountsinai.org or visit the wellness calendar.