UBC MED Wellness Initiative Network

tl;dr Hackathon to promote wellness in FoM! Join other UBC Faculty of Medicine faculty, staff and students for UBC’s HackDev; a collaborative hackathon to share ideas on promoting a culture of wellness in the faculty! This hackathon will focus on tools, resources and approaches that UBC can develop or build on in order to support the mental health and wellbeing of those in the faculty. ... AGENDA: Event Kick-off Agenda, Challenges, Design Team Formation Hackathon Activities Prizes and Wrap up ONLINE EVENT DETAILS Date: Wednesday, August 12, 2020 Time: 8:00 - 10:00am Event Link: https://vfmpfacdev.med.ubc.ca/ubc-hackdev/ Register ASAP as space is limited and registration will be first come first serve!

Go follow our new Insta page guys! - https://www.instagram.com/ubcmdwin/ https://www.instagram.com/p/Bnrvs1zByZI/

UBC Specific Wellness Challenges - we encourage you to work on any of the following challenges during all 4 weeks - points can be collected for completing any challenge, from any category, during any week (it doesn't have to be specific to that week's focus) NUTRITION - Nutritious Food Fridays - Pack/eat a healthy lunch... - Do a recipe swap with a friend - Swap one high sugar item (juice, pop, candy, cookies, etc.) with a healthier choice (water, fruit, yogurt, etc). - Drink a full bottle of water every day of the week Fitness - Try a new physical activity - Participate in UBC Fitness Club events: MedSweat, MedLift, Yoga, Dance, etc. - Take the stairs (minimum xx flights - you set your own goal), instead of the elevator - Stretch for 10 minutes/ try a "10 minute work out" (app/youtube video/your own creation) - Sign up for the UBC Sun Run Team - Sign up for Run for Rural Medicine Mental Health - Use your Wellness Block/Cube (do something that makes you happy and/or helps you de-stress) - Spend 15 minutes meditating/ walking (without using your phone!) - Write down three things you are grateful for today - Keep a journal - Write a letter of encouragement to yourself, from the perspective of your best friend - Do a "debrief" with a classmate after either you or they had an exciting or difficult medical experience - Check-in daily with yourself: how am I feeling today and why? and embrace it - Before bed, come up with at least one thing to look forward to the next day - Remotivation: Once during the week, take 30 minutes to write down: what you are proud of, why you are doing what you're doing, what your goals are for the future Social/Community - Attend an event or gathering unrelated to work/school - Get in touch with someone you care about who you've not spoken to for a long time. - Tell a friend/loved one that you appreciate, just how much you appreciate them! (try for in person/phone- not over text!)

Free Money!!* Do you or your club have a good idea for an event and need a bit of extra funding (and/or people-power) to make it happen? The Wellness Initiative Network (WIN) is a student run club, that receives funds directly from Student Affairs, which it can use to support events that promote medical student wellbeing (nutrition/fitness/mental health/community involvement). *We are now accepting applications for up to $100 for events taking place during the spring semeste...r (the actual amount allocated will depend upon the number of successful applications). Please fill out this application form (https://drive.google.com//0B4BdduxXF85sOTJjUENheW11b/view), and email it to [email protected], by midnight on Monday Jan 29th. Successful applicants will be informed by February 9th, and will be reimbursed retrospectively after submitting their receipts. Please email us if you have any questions about the applications, WIN in general or are interested in joining our team. Also check out our facebook page (@ubcmedwin). Best wishes, The WIN team

!!! WELLNESS MONTH 2018 (Jan 22 Feb 18) !!! Hey Everyone! In celebration of Wellness Month, the Wellness Initiative Network (WIN) invites all of you to join the CFMS National Wellness Challenge from Monday Jan 22, 2018 Sunday Feb 18, 2018!! As always, each of these four weeks will emphasize a particular wellness pillar:... Week 1 (Jan 22 28) Nutrition Week 2 (Jan 29 Feb 4) Mental Health Week 3 (Feb 5 Feb 11) Physical Health Week 4 (Feb 12 18) Social/Community This year’s theme is SMALL STEPS AND ACCESSIBLE WELLNESS. Wellness can be achieved in very different ways by different people, and we hope that the flexibility in this year’s wellness challenge will help you work towards your own definition of wellness over the next 4 weeks. Forming healthy habits is a step-by-step process, and will be a major focus this year. At the beginning of the wellness challenge, you will be encouraged to set a personal wellness goal focused on a healthy habit you’d like to incorporate into your life. You’ll also be provided with options for various weekly challenges (set at a national level), along with UBC specific wellness challenges, to help you through your wellness journey. You’ll be able to track and record your progress through weekly surveys (sent via email to all those who register), and through this, points can be collected for draw entries to win 1 of 6 NATIONAL PRIZES (valued at $100 each details coming soon)!!! You can register at bit.ly/CFMSchallenge18 What do I have to do to participate? (1) Register online (2) Set your Wellness Goal (3) Complete whichever weekly and UBC specific Wellness Challenges appeal to you (4) Report your progress through super quick weekly surveys (total of 4 surveys) to earn a chance to win big! For more information, please check your emails. We hope you're excited as us!!

Feeling a little chilli?? :) Highly recommend this tasty winter-warmer :) https://www.jamieoliver.com//vegetabl/smoky-veggie-chilli/

VFMP lunchtime yoga #keepsmewell #StephsGameFace

Hey 2020, As you may or may not know, UBC’s annual storm the wall event is quickly approaching with the deadline to register this Friday March 17th 5:00pm. The storm the wall dates are March 26th- March 29th. What is storm the wall?... https://www.youtube.com/watch?v=uApyLa96vQk Teams compete in activities such as a swim, sprint, bike, run & STORM THE WALL! Each person competes in a different leg of the relay before meeting at the walls to Storm the Wall together. See video and UBC storm the wall website for more information. In order to encourage participation, WIN will be sponsoring 1 Med team (for a total of $49.00) for this event! Team will be chosen via lottery. To enter the Med lottery, follow steps below 1) Register a team (either fun or competitive) through UBC Storm the Wall http://www.recreation.ubc.ca/stormthewall/register-students/ *4 or more members must be part of the Med 2019/2020 class to be eligible for sponsorship* 2) Enter your team into this google doc. (WIN will fill out proof of registration column) https://docs.google.com//1T-O2IVF090ts-fdG9OsVl2bJYS/edit 3) Send proof of registration (screenshot/confirmatory email) to [email protected] Winner of the lottery, will be reimbursed the cost of the heat ($49.00), Winner of the event will be reimbursed eternal UBC glory. *the clinic will not be covered* WIN

Please join us for the WIN Trivia Night at the MSAC next Thursday (March 23rd) from 6-7:30pm. Rounds will include: General Knowledge Pop Culture (music, sports etc)... Pictures Science and Nature Bonus Round! Teams of up to 5 people Snacks will be provided Great prizes for the winning team!! Register your team here: https://docs.google.com//1L6qXkzYUIkfNV6gVlfZuusxld-/edit

Lunchtime yoga at SMP! #keepsmewell

We hope you’ve all been enjoying the WIN Wellness Month so far. Our next (and final) week will be Community Week. To celebrate, please join us for some bowling with the Med fam :) Details:... When: 7pm, Wednesday Feb 8th Where: Commodore Bowling and Billiards, 838 Granville St Cost: $10 for 1.5 hours of bowling (plus $2.50 for shoe hire) How: Please sign up/pay on Tilt: http://tilt.tc/JeCD?s=wb&u=rhoulton Friends & partners welcome. Hope to see you there!

Hey folks, Hope Wellness month is going well; the ping pong schedule is as follows: Monday January 30th ... Tier 2 1) 12:00 Shao vs Angela J 2) 12:05 - Cassie vs Rojin 3) 12:10 Sim P vs Christine 4) 12:15 Lulu vs Kashi 5) 12: 20 Carolyn vs Winner of 1 6) 12: 25 Jeremy vs Winner of 2 7) 12: 30 Destiny vs Winner of 3 8) 12: 35 John vs Winner of 4 Tier 1 9) 12: 40 Chris vs Spence 10) 12: 45 Kata vs Alex Rebchuck 11) 12: 50 Duncan vs Rikesh Wednesday Feb 1st Tier 1 12) 12:00 Adam vs winner of 9 13) 12:05 Nikunj vs Ivan 14) 12: 10- Ray vs Tom 15) 12: 15 Sia vs Sym 16) 12:20 Andrew vs winner of 10 17) 12: 25 Kim vs Kevin 18) 12: 30 Nuge vs winner of 11 19) 12: 35 Fred vs omair Friday Feb 3rd 20) 12:00 - Winner of 5 vs 6 (Tier 2 Semi final) 21) 12:05 Winner of 7 vs 8 (Tier 2 Semi final) 22) 12: 10 Winner of 20 vs 21 (Tier 1 Championship Game) 23) 12:20 Winner of 12 vs 13 24) 12: 25 Winner of 14 vs 15 25) 12: 30 - Winner of 16 vs 17 26) 12: 35 - Winner of 18 vs 19 27) 13: 40 Winner of 23 vs 24 (Tier 1 Semi Final) 28) 12: 45 Winner of 25 vs 26 (Tier 1 Semi Final) 29) 12: 50 -Winner of 27 vs 28 (Tier 1 Championship game) Rules : Rally for serve. Serve alternates every 2 points. Games are played to 9 (not win by 2 due to time constraints) Semifinal and championship games played to 11, cap 15, win by 2.

Hi Everyone, Just a reminder that this week is the Wellness Initiative Network (WIN) Mental Health Week. Medschool can be tough, but remember that you are not alone! Please check out the wonderful and inspiring portraits of your classmates on the MIND facebook page (@ubcmedmind), and their awesome website (mindspeaksup.com). ... If you or one of your friends is struggling remember that you can call the Physician Health Program 24 hour help line: 1-800-663-6729. Also, to help you get through the January Blues, Kevin Liang will be leading a Yoga and Meditation session tomorrow (Friday Jan 27th) in room 1510 at the LSC from 12pm. Please bring comfortable clothes and a yoga mat if you have one (mats will also be provided). Looking after your mental wellbeing is more important than memorising cranial nerves!

CHOCOLATE COCONUT ENERGY BALLS # keepsmewell Nutritious snacking options often include fresh fruits and vegetables, sometimes accompanied by a healthy protein and/or complex carbohydrates (found in whole grains). This recipe keeps snacking fun and delicious, and allows for quick energy on the go, or before or after a workout. It's naturally sweetened, with protein, healthy fats, as well as carbohydrates for quick energy.... Yield: 24 -36 energy balls 2 cups total of almonds and pumpkin seeds (omit almonds for nut free) 3/4 cups raw cacao powder (or sub regular cocoa powder)* 1 cup dates 1/2 cup coconut flakes (or shredded coconut), unsweetened 1 tbsp coconut oil 2 tbsp pumpkin seed butter (or sub other nut or seed butter) 1 tsp vanilla 1/2 tsp salt 2 tbsp maple syrup (optional) 1) Soak dates in boiling hot water for at least 5 minutes, until they are soft. 2) Place all ingredients into a food processor and process until a crumbly mixture forms. You should still have some course nut/seed bits, but the mixture should start to stick together. If it's too dry, add more pumpkin seed butter. If it's too wet, add more almonds or pumpkin seeds. 3) Roll into small 3-4 cm diameter balls and enjoy. Will keep at room temperature or refrigerator for 2-3 weeks (perhaps longer), or store in freezer for up to 2 months. * In case you were wondering - to learn more about cacao powder, take a look at this: http://www.onegreenplanet.org//cacao-vs-cocoa-what-you-ne/

Eating the Rainbow! A favourite snack of mine are veggies with hummus. In the winter months, I like to warm up my meal with well-seasoned, roasted vegetables and my new take on hummus. #keepsmewell I use cannellini beans (aka white kidney beans), instead of chick peas, which have a creamier texture and contain slightly more fiber and protein. You can use chickpeas if you prefer, or simply have this with store bought hummus. WHITE BEAN HUMMUS... Yield about 3 cups 3 cups cannellini beans (about two 15oz cans) unsalted cup tahini 2 cloves garlic, peeled 1 lemon, juice of 1 tsp salt 1 tsp paprika Place all ingredients in a food processor or blender, and process until smooth. You may need to wipe down the sides once or twice. Check for seasoning, and add more salt if desired. ROASTED VEGETABLES* 4 6 servings 1 large fennel bulb 8 medium carrots 1 sweet potato or yam 1 medium red onion 1 tbsp extra-virgin olive oil Herbs and Spices I used: 1 tsp oregano tsp paprika salt and pepper Pre-heat oven to 425F. Slice fennel, carrots and sweet potato length wise into approximately 1 1.5cm thick wedges. Slice the onion into eighths. In a baking dish, rub olive oil onto vegetables and sprinkle with herbs, spices, salt and pepper. Bake for 25-35 minutes until vegetables appear to be browned along the edges. Serve warm with hummus. *Use whichever combination of vegetables you prefer.

SQUASH and CARROT GINGER-MISO SOUP #keepsmewell On cold, rainy (or snowy) days like this, all you need is a big, hearty bowl of soup that packs a ton of flavour to keep you warm. I think this soup shows how comforting can be healthy with whole-food ingredients and lots of veggies. I topped this soup with some lightly sautéed vegetables and a specialty black bean pasta (although other protein suggestions are listed below) to complete this meal. ... 4-6 servings 3 cups carrots, diced (about 6 medium carrots) 3 cups butternut squash, diced (about 1 small squash) 1 large white onion, diced 3-4 cloves garlic, minced 2 tsp coconut oil (or olive oil) tsp salt 3-4 tbsp white miso* 3-4 cups water 1 tbsp fresh ginger, grated 1) In large pot over medium-high heat, saute onions and garlic in coconut oil for 5-7 minutes 2) Add carrots, squash, salt and water. Bring to a boil, then turn down to simmer. Let simmer for 20 minutes. 3) Remove from heat and let it cool slightly. In a blender, blend with miso and ginger. This may need to be done in 2 batches. Add water to thin to preferred consistency. 4) Add toppings (suggestions listed below).** Serve warm 5) Will keep in the refrigerator for up to 1 week. *If you don’t have miso, use vegetable broth in place of the water. **Optional Toppings: ---Lightly sauteed vegetables--- - 1/2 red onion, thinly sliced - 2 cups mushrooms, sliced (8-10 mushrooms) - 2 - 3 cups broccoli, chopped - 1-2 tsp olive oil 1) Heat pan on medium-high heat, and coat with olive oil. 2) Add mushrooms and red onion, and let sit undisturbed for about 3-4 minutes. Once the bottom of the mushrooms start to darken, add the broccoli and saute for another 3-4 minutes. 3) If you prefer more caramelized vegetables, continue sauteing for another 3-4 minutes. ---Protein--- I used a pasta made with black beans and brown rice. You can find pasta made with legumes (i.e. lentils and beans) in the natural food section at many grocery stores. Simple black beans, other legumes, and even baked white fish or chicken would also work well here. General rules for baking fish (for a 6-8oz filet): Preheat oven to 425, and drizzle fish with some olive oil and salt and pepper. Bake for 4-6 minutes per inch thickness. The fish is done when it is easy to flake with a fork.

SMP working hard to earn bonus points with a lunchtime Spartacus workout! #keepsmewell

MASHED AVOCADO CHICKPEA SALAD #keepsmewell Meal prep and make ahead lunches are a great way to keep healthy meals on hand, even when your week starts getting crazy. Sunday night prep saves time and allows for a nutritious start to every week. This recipe is quite versatile in the way you make it and in the way you choose to eat it. You can sub boiled eggs, chicken, or salmon for the chickpeas if you’d like, and any combination of crispy vegetables will work in place of the on...es listed below. 4 servings 1 cups chickpeas (one 15 oz can) bell pepper, diced* English cucumber, diced* 1 large carrot, diced* 2 sticks celery, diced* medium red onion, diced* 1 large, ripe avocado, in large dices cup tahini (or hummus) 1 lemon, juice of 1 tbsp Dijon mustard (or yellow mustard) Salt and pepper, to taste Using a fork, mash chickpeas with tahini, mustard and lemon juice in a large mixing bowl. You want most of them completely mashed so it to starts to stick together, but still have some whole chickpeas left. Mix in all diced vegetables, and season with salt and pepper. Enjoy on a pile of leafy greens or in a sandwich or pita with tomatoes, lettuce and more cucumber. Will keep in the refrigerator for 1 week. *Any combination of crispy vegetables totaling 2.5 - 3 cups will work here. I’ve just listed what I used.

CARROT CAKE BAKED OATMEAL My favourite thing about my mornings is a hearty and delicious breakfast. A breakfast that’s super nutritious and filling, and reminds me of my favourite dessert is even better. This recipe is lightly adapted from Simple Veganista’s Baked Apple + Banana Oatmeal (http://www.simple-veganista.com//baked-apple-banana-oatmea). The ingredients can be mixed in the baking dish, so washing dishes won’t be a problem. This recipe is extremely versatile and ve...ry forgiving in terms of the amount of optional add ins you’d like to incorporate. Serves 6 2 cups oats 1 tsp baking powder pinch of salt 2 cups milk (I used almond milk) 1 cup apple sauce (or mashed bananas about 2 bananas)* 1 cup grated carrots (2-3 medium carrots) 1 tbsp cinnamon tsp nutmeg tsp cardamom (optional) tsp ginger (optional) 1 tsp vanilla Up to cup maple syrup Optional add ins (about 1 1 cups total): Sunflower seeds Pumpkin seeds Chopped walnuts Diced Pineapple Diced apple Raisins Preheat oven to 350F. Mix dry ingredients - oats, baking powder, salt, cinnamon, nutmeg, cardamom and ginger (if using) - in a 8x8inch baking dish. Add milk, vanilla and maple syrup (if using) and mix well. I find that a fork works best at this point to ensure that everything is incorporated and mixed well. Mix in any of the optional add ins you’d like using the fork again. I added cup each of sunflower seeds, pumpkin seeds, and 1 diced apple. Bake at 350F for about 30 minutes. Enjoy this warm or cold with milk or yogurt and play around with additional toppings such as toasted coconut flakes, hemp hearts and almond butter. Refrigerate left overs and reheat as needed will keep for about 5-7 days. *Note that if you choose to use bananas, it will taste more like bananas than carrot cake not that that’s a bad thing! However, if you’d like more of a carrot cake flavour, I suggest using apple sauce. **I find that the recipe is sweet enough for me without any maple syrup. However, taste before you put it in the oven and adjust accordingly