Healthy Eating – More than Food

Spring abundance

Written by Komalpreet Kaur

Food and nutrition are a way to fuel the body. When choosing foods to eat it’s important to consider all the vital nutrients, vitamins, and minerals as these are required for good health. Good nutrition means choosing healthy food items over unhealthy food items. According to Canada’s Food Guide, a healthy diet must constitute a lot of natural foods such as fruits and vegetables (especially red, orange and dark green), whole grains such as whole wheat and brown rice, a portion of protein such as lean meat, poultry, eggs, seafood, beans, legumes, and soy products such as tofu. A person must consume a diet containing adequate amounts of all the nutrients to prevent nutritional deficiencies. Foods that should be avoided are fried foods, solid fats, trans fats, processed foods rich in sodium, refined grains, and refined sugars considering these items have degrading effects on your health.

How You Eat Is Important

Dieticians of Canada suggest that eating habits play just as an important role as food choices. You can change your eating habits a little bit at a time. A small change is easier and with consistency, it leads to better health. Some measures to make healthy changes:

  • Adding more healthy food items in your diet rather than just avoiding unhealthy food items. Try replacing unhealthy foods with healthy food items, for example, replacing trans fats with healthy fats. Adding fruits, vegetables, whole grains, and protein in your diet as per Canada’s Food Guide. 
  • Packing healthy food items such as fruits, whole-grain granola bars, etc. for lunch at work — or healthy sandwiches, salads, and fruits for kids at schools. This gives you more control over what you eat! 
  • Cooking meals at home: When you cook at home you can take charge of what you eat and make changes in your food as per your choice. You can follow healthy recipe books and plan meals ahead. You can visit Cookspiration or download the Dietitians of Canada Recipe E-book to see Nutrition Month 2020 recipes.
  • Don’t skip or delay meals: Nutrition and healthy eating is not just about healthy food items but also about how you eat and when you eat! When you delay your meal or skip meals your body enters a survival mode. It makes your body crave food more and that’s when you end up eating a lot. Skipping meals also results in a drop in blood sugar level which impacts your brain’s ability to think straight. It also causes your metabolism to slow down resulting in weight gain.
  • Relax and enjoy your meals with family and friends: It improves social relationships and prevents mindless overeating.
  • Drink water instead of high-sugar drinks: Water flushes out all the toxins from the body. It helps keep you hydrated so you can function actively throughout the day.
  • Control emotional eating: Some people resort to eating food in order to get away from stress. Try these healthy coping mechanisms to manage stress or help get rid of unpleasant emotions to help make sure you steer away from indulging in eating unhealthy foods.
  • When you eat matters as well: Starting your day with a healthy breakfast improves metabolism and keeps you active. Eat small portions throughout the day to avoid overeating. Eat your dinner early and fast until breakfast; this will help you sleep better, improve digestion, and also help prevent weight gain.
  • Learn to read nutritional labels: It is important to decode nutrition labels. Food Labels can be confusing here are a few things to look out in nutrition labels.
  • Stick to products that carry the “organic” or “USDA organic” label rather than ‘All-Natural’, as FDA considers it to mean that the food contains no artificial synthetic substances such as colouring agents. However, these products still contain pesticides, antibiotics and growth hormones.
  • Free-Range: If you want to buy free-range, look for products that have the American Humane Certified seal. This means that the hens were given access to the outdoors for at least 8 hours a day, weather permitting.
  • Grass-Fed: Look for products that have the American Grassfed or PCO Certified 100% GrassFed label. This guarantees that the animals were grass-fed throughout their lives and after being weaned and that they weren’t raised in confinement.
  • NON-GMO: GMO stands for genetically modified organisms and refers to plants or animals whose genetic material has been altered. To buy NON-GMO products look for these seals: Non-GMO Project Verified and USDA Organic. These seals mean the product has been tested by a third party and is found to have met a non-GMO standard of less than 0.9%.

Show your heart, you care!

Heart health, health care concept. Stethoscope near rubber heart on blue background top view space for text

Written by Komalpreet Kaur

As humans, we spend a lot of time taking care and worrying about our loved ones but are we paying attention to our own health and well being? Are we taking care of ourselves enough? 

Around millions of people in North America either suffer from heart disease or are at borderline risk for getting a heart disease diagnosis. 80% of heart diseases are preventable, all you need to do is understand the risk factors that predispose you for heart disease and take adequate measures to live a healthy life. Heart diseases contribute to many deaths, to read about risk factors and warning signs you can check out our blog post here.

When it comes to prevention there is no quick fix, the magic is achieved by incorporating healthy approaches in your lifestyle for the long term, not for a few days or weeks. All it takes to make a positive change for yourself and your family is your determination and willingness to make heart-healthy choices.

Here are a few changes that you can make for a healthy heart:

  • Eat well and right 
  • Stay active 
  • Don’t stress too much 
  • Sleep well
  • Quit smoking
  • Limit alcohol
  • Stay connected with the people you love

Believe in the power of healthy eating

Rates of obesity are soaring and with obesity comes high blood pressure, high cholesterol and high risk of coronary heart disease. Maintain a healthy weight through a healthy well-balanced diet and exercise. Changing or restricting your food habits is always challenging. A balanced diet that’s low in saturated fats and high in fresh fruits and vegetables will set you in the right direction toward protecting your heart from heart disease. Be proactive about your health. Instead of fad diets, you should refer to Canada’s food guide to know about recommended healthy food sources and food portions.

Five keys to a healthy diet according to Mayo clinic are:

  • Boost your vegetables and fruits

People who regularly consume five or more servings of vegetables and fruits each day cut their chances of heart attack and stroke. Vegetables and fruits are low in cholesterol.  An Australian study reported a reduction in blood cholesterol in people eating an avocado a day for a month. Avocados are also a good source of potassium which can help reduce the risk of high blood pressure and stroke. You must include more fresh fruits and vegetables in your daily meals. At the workplace or at home keep a bowl of fruits handy for a snack. Reduce or limit your salt intake, most of the dietary sodium comes from processed foods that people consume. Replacing processed meals with fresh foods whenever possible can have a great impact. When shopping you can choose to buy low-sodium or reduced-sodium options. You can also add extra vegetables and fruits to the food you commonly eat – for example, extra veggies in your soup. Eat at least two meatless dinners each week. For more information on heart-healthy food click here.

  •  Eat breakfast and eat it right 

Never miss your breakfast, your body needs energy. Eating a healthy breakfast is one of the ways to ensure you eat a balanced and moderate diet. Some healthy breakfast options can be fruits and nuts, low-fat dairy products and whole-grain products. Avoid sugary cereals and baked goods. If you don’t have enough time to fix a healthy sandwich for breakfast in the morning instead of pastries, muffins and doughnuts (food items high in saturated fat and sugars) you can always grab on the go-food such as apple, bananas, whole-grain bagels or low-fat yogurt. You can also prepare breakfast the night before and simply grab it in the morning rush hour.

  • Go for the grains

All types of grains are good sources of complex carbohydrates, vitamins and minerals, also low in fat. Always look for the word “whole” on the packaging. A simple switch to whole-grain bread, rolls or whole-grain cereals for morning breakfast is a healthier option. Replace white rice with brown rice, kasha or bulgar. Instead of breadcrumbs use rolled oats or crushed bran cereals in recipes.

  • Focus on the fats 

It is important to understand that not all types of fats are unhealthy or harmful. Limit saturated and trans fats (solid fats such as butter and margarine) and replace them with monounsaturated fats (olive, peanut and canola oil) and polyunsaturated fats (found in nuts and seeds). Check the labels of packaged food as some snacks might be labelled as ‘reduced fats’ and may have trans fat in them. Choose the low-fat version of milk and dairy products. Food from animal sources such as meat, poultry, eggs (egg yolk not whites), butter, cheese are some major sources of cholesterol. Watch what you eat.

  • Be Lean with proteins

Consume good sources of protein including lean meat, poultry and low-fat dairy products or simply substitute meat with legumes (beans, peas and lentils). American Heart Association recommends eating fish (salmon, trout, herring, etc) twice a week as it is a good source of omega-3 fatty acids that reduce the risk of dying from heart disease.

Always check the label for health check symbol 

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This health check symbol is created by the heart and stroke foundation of Canada and manufacturers are only allowed to use the health checkmark when the food product is approved. It can be found on many foods including grain products, vegetables and fruits, milk products and alternatives, and meat and alternatives. For more nutritional tips and recipes you can visit the health check site.

Stay Active

The best approach for overall good health is good nutrition plus exercise.

The heart and stroke foundation recommends that a normal adult must be moderately or vigorously active for 30 to 60 minutes a day, every day of the week. In busy and sedentary lives where it is hard to find the time, you must embrace a regular, scheduled pattern of activity regardless of age or stage of life. Exercise ranging from a brisk walk, climbing stairs or working out on cardio equipment in a gym helps burn calories and is beneficial to heart and blood vessels. You can simply start with brisk walks in nature with your kids or family members. Minimize using a car and prefer walking to a nearby shopping center. Scheduling time for exercise in your calendar is way better than scheduling visits to the doctor for health concerns.

Five keys to physical activity and heart health by Mayo Clinic are: 

  • Stand up for heart health

Researchers state that a sedentary lifestyle increases your risk of death from heart disease. This risk can be reduced if you find ways to get on your feet:

At Home– simply stand to read your morning newspaper, get off your couch and walk around your house while talking on the phone or during tv commercials. Stationary bike rides or walking on a treadmill while watching tv can help.

At work– Stand and take a break from your computer every 30 minutes. Take a break from sitting during long meetings, walk and talk on the phone or use the stairs instead of the elevator. You can use a height-adjustable desk so you can work while standing. Walk away from your desk for lunch.

  • Start with 10

Start by turning 10 minutes or more each day of a normal sedentary time into active time. For example, walk and talk, take short breaks to climb stairs or ride a stationary bike while watching TV. Even low levels of activity are beneficial but as your stamina for exercise increases, you can engage in more vigorous activity.  

  • Add intervals

Interval training allows you to exercise for longer periods and help burn more calories. It also helps to lower bad cholesterol levels. Once you are able to exercise at a moderate intensity for 30 minutes, you can add interval training. You can alternate one to two minutes of moderate activity such as brisk walking followed by 30 seconds of hard activity such as running. You can gradually increase the length of the higher intensity intervals to 1 to 2 minutes each. For Example:

Warm-up: 5minutes 

Moderate activity: 2 minutes 

Hard activity: 30 seconds 

Moderate activity: 2 minutes 

Hard activity: 30 seconds 

Moderate activity: 15 minutes 

Cool-down: 5 minutes

  • Boost your muscle strength 

It’s important to add muscle and bone-strengthening activities that utilize major muscle groups, at least 2 days per week. Examples of these activities are resistance training with weights or resistance bands. These types of activities have been shown to improve multiple markers related to heart health.

  • Pick things you enjoy 

Most of the time people do not engage in exercise every day as it is hard to find the time throughout their hectic schedules or they don’t like to exercise. What’s important is to move – it could be any activity like dance class, hiking with friends, any sports like soccer or softball, biking or walking in a park.

Click here for information on physical activity recommendations by the American Heart Association.

Quit Smoking 

Every single puff you take from that cigarette, you lose some real chances of having a good quality of life.

I have often heard people saying ‘what harm can a small cigarette cause’ and ignore the ongoing detrimental effects it has on their body that keep increasing with each puff.

Dr. Beth Abramson states in her book that if you quit smoking when you are younger than 40 years of age, you are gaining 9 years of life expectancy and you gain 6 years if you quit when you are under 50 years. If you manage to quit when you are under 60 you can gain 3 years of life. The most important thing is when you quit smoking the quality of your life evidently improves. Within a year of giving up cigarettes, you are 50% less likely to develop coronary heart disease when compared to smokers

Dr. Abramson also suggests that personal rewards are more motivational than health benefits for people who want to quit. Smokers probably spend thousands of dollars a year on cigarettes, so think of all the money you will save if you quit smoking. 

Set goals for smoking cessation that involves milestones that are important to you and your family. Always ask your doctor about smoking cessation drugs. When quitting smoking your mood will change. If you feel irritated, agitated, depressed or suicidal talk to your doctor.

Also, understand that quitting is a process that will test your patience, you will need support from your peers and family. The process can be uncomfortable and uneasy but it will be worth it.

For help contact:

Smoker’s Helpline: 1 877 513-5333 

Smoke-free 

Sleep for the sake of your heart 

Not getting enough sleep at night for days or sleep deprivation can increase your risk of heart attack and heart disease regardless of age, weight, smoking or exercise habits. It’s easy to lose sleep when life gets busy, but you must remember to make rest a priority for your health.

  • Aim for a consistent quality sleep every night
  • Follow a sleep schedule – try to go to bed at about the same time every night 
  • Know your slumber number: The number of hours you sleep at night allows you to wake up in the morning without an alarm clock and feel refreshed. Determine the time when you need to get up in the morning and go to bed 7 or 8 hours earlier. Keep going to bed 10 or 15 minutes earlier until you can wake up without the alarm clock.
  • Make sure you don’t have a sleep disorder such as any form of sleep apnea and if you do consult your doctor

For better quality sleep at night:

  • Calm your mind
  • Create a quiet and dark sleep environment
  • Turn off electronics
  • Avoid eating big meals before bed
  • Resist the urge to nap late in the day
  • Do not consume caffeine or alcohol before bed 

Some measures could help keep your heart healthy:

  • Maintain a healthy weight – determine your body mass index, measure your waist circumference
  • Set realistic, useful, measurable and clear goals
  • Set short term goals and analyze your results every two weeks
  • Use a journal to track your progress
  • You can keep a food diary, sleep journal
  • Self-monitoring helps a great deal
  • Reward your success, celebrate achieving small milestones but not with unhealthy food!
  • Also having a strong social network and close emotional ties with others reduce your risk for heart disease. Having a strong support system and positive emotions improve your chances of living longer even with heart disease.

Start managing your health and take measures to keep your heart healthy. Don’t wait till a heart disease damages your heart and diminishes your quality of life. Keep your heart healthy, have a healthy relationship with your mind and body to develop and maintain good relationships with people you love.

 

Cancer! We can escape it.

Cancer Prevention

Written by Komalpreet Kaur

Cancer, just the name itself is enough to freak you to death. It is estimated that nearly half of all Canadians will be diagnosed with cancer during their lifetime and is also responsible for 30% of all the deaths in Canada. Cancer brings misery of long term illness, treatments and fear of death with its diagnosis. There is no guarantee that cancer can be prevented but the risk of cancer can always be reduced.

Through research, a link has been established between physical and mental state and lifestyle factors that can help individuals avoid and survive cancer. We might attribute its origin to factors beyond our control but most of the time it’s a consequence of lifestyle habits.

“At least 50 percent of cancer deaths could be prevented by making healthy lifestyle changes, and the percentage could be even higher,” says Dr. David Katz. Some basic and sustainable lifestyle choices can help us live a better and full life while avoiding life-threatening diseases.

Here are a few lifestyle modifications that you can implement in your daily life to reduce the risk of cancer.

  • Avoid smoking
  • Limit alcohol consumption and avoid illicit drugs
  • Switching to a healthy diet
  • Active lifestyle
  • Maintaining a healthy weight
  • Managing stress
  • Proper sleep pattern
  • Regular medical care
  • Avoid toxins

Avoid Smoking 

Smoking is a cause of about 72% of lung cancer cases in Canada. Smoking and vaping are forms of nicotine consumption that kill up to half of its long term users. Tobacco has been associated with not just lung cancer but it is now linked with 14 different cancers.

Our actions matter not just to us but also to the people around us. People exposed to extreme levels of passive smoke or secondhand smoke are at equal risk for developing cancers.

Exposure to secondhand smoke can be reduced by making your home smoke free and supporting smoke free workplace policies. The Canadian government has policies in place that prohibit smoking in indoor public places such as schools, restaurants, bars, casinos, public transit facilities.

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(Source: Adapted from The Health Consequences of Smoking – 50 Years of Progress)

Be a non-smoker, it’s never too late!

For help follow the link:

http://www.cancer.ca/en/prevention-and-screening/reduce-cancer-risk/make-healthy-choices/live-smoke-free/?region=on

Or contact Smoker’s helpline: 18775135333.

Limit Alcohol Consumption and Avoid Illicit Drugs

The heavy consumption of liquor every day can increase the risk of cancer. No safe alcohol limits are known for now but it’s for sure that the more alcohol you drink, the higher the risk for developing cancer, especially for women.

Women who have a family history of breast cancer must reduce their alcohol limit to less than one glass a day as drinking alcohol leads to the release of extra estrogen in the body that heightens the risk of breast cancer.

You should also avoid any illicit drug addiction/habit that impairs the quality of life.

Switch to Healthy Eating

“Let food be your medicine”- Hippocrates

Plants and plant-based food items that can be consumed on a daily basis have been known through research to be a good source of nutrients with the ability to interfere with some processes of cancer development, in a manner similar to the action of many drugs that are used today. For example, sulphur compounds in garlic and vegetables from the cabbage family prevent the activation of carcinogenic substances and facilitate their elimination from the body, preventing DNA mutations and cancer development.

As recommended by the World Cancer Research Fund International (WCRFI), you must make whole grains, vegetables, fruits, pulses (legumes) such as beans and lentils as a major part of your daily diet. WCRF suggests that an individual must eat 30g of fibre and 400g of fruit and vegetables every day. It not only protects you against cancer but also helps prevent weight gain and obesity

Fruits and vegetables Cancer they prevent
Cruciferous vegetables Bladder, Lung, Prostate
Green vegetables Breast
Green Tea Colorectal, Stomach
Citrus Fruit Stomach
Blueberries

Berries have anti-inflammatory properties

Breast
Nuts Breast, Colon, Prostate, Pancreas
Garlic and it’s family Esophagus, Stomach, Colon
Soy Breast, Prostate 
Seeds and Grains Breast, Colon
Olive Oil  Colon

(Source: Preventing Cancer, Reducing the risks by Richard Beliveau & Denis Gingras)

As per the research conducted by the International Agency of Research on Cancer(IARC), it is evident that several dietary factors are associated with the risk of breast cancer. The data from the research suggests that alcohol, beer and cider intake in women increases the risk of breast cancer whereas a higher intake of fibre, apple/pear and carbohydrates was associated with a lower risk of breast cancer.

WRCF recommends limiting the consumption of red meat (beef, lamb, pork) to approximately 1 pound (500g) per week, replacing it with meals based on fish, eggs or vegetable proteins. Red meat has a high caloric density and undergoes biochemical changes during cooking or preserving which results in negative impacts on health.

Replacing the red meat with fish, fowl, nuts and legumes can reduce the mortality rate from 20% to 7%.

Limit the intake of sweets, replacing artificial sweets with natural sources like fruit.

Some changes that can be made:

  • Be a greengrocer: Shopping fresh vegetables and fruits
  • Read labels on the back of packed food
  • Limit eating out
  • Limit salt intake in the diet
  • Adherence to the Mediterranean diet

Healthy lifestyle

Physical activity is known to prevent and reduce the risk of various diseases and cancers. Adopt a healthy morning routine by taking a 10 minute morning walk or completing a small morning workout. Aerobic exercise can be incorporated in many forms ranging from a vigorous gym workout, to dance class or a simple stair climbing workout.Don’t forget to count your steps! Setting a step goal will encourage you to walk more.

Be sun safe: Using sunscreen when going out, especially during the middle of the day. You should also avoid using tanning beds and sunlamps.

Maintaining a healthy weight

Obesity is an invitation to diseases like diabetes, cardiac diseases and various carcinomas. Obesity and overweight conditions are assessed by anthropometric measures such as BMI and waist circumference. Excess weight is a result of eating too many calories and not burning enough calories. Eating a healthy diet and maintaining an active lifestyle helps to maintain weight within normal limits.

Managing stress

Stress is a burden on our body, mind and spirit that has the capacity to undermine our physical and mental health. It’s important to effectively cope with the stressors in our lives. If stress isn’t properly managed, it cancels the healthy diet benefits, disrupts sleep and can cause extreme levels of stress projected in the form of body aches. This impairs our health by reducing immunity against diseases and altering hormone levels in the body.

Some solutions to manage stress:

  • Develop daily meditation practices
  • Practice reflective writing
  • Learn to say no and delegate tasks
  • Make yourself a priority, focus on your health and practice self-care
  • Cultivate gratitude
  • Cultivate a positive frame of mind
  • Learn what works for you to effectively manage your stress and anxiety

Proper sleep pattern

Thomas Dekker (dramatist) wrote, “Sleep is the golden chain that ties health and our bodies together.”

Sleep is integral for the human body to function at optimal levels and proper rest is essential for anticancer living. It’s important to be well-rested to feel relaxed and energetic. Physical activity and sleep go hand-in-hand; exercising requires you to use energy which can help you fall asleep at night. 

Some tips for a better night’s sleep:

  • Have a regular sleep routine
  • Avoid stimulating drinks such as caffeine, alcohol, beer, wine, etc. before sleep as these can delay sleep
  • Using the bedroom only for sleep and intimacy and not using the bedroom for work or watching tv, etc..This way the bedroom can trigger/activate the receptors for sleep in our brain and the sole thought of a bedroom will induce sleep
  • Comfortable clothing and a calm relaxing environment promotes sleep

Regular medical care

Make regular appointments with your doctor and ask about risk factors based on your family history. Also, ask about cancer screening.

  • Colorectal Cancer – Men and women 50-74 must go for FOBT every two years
  • Breast Cancer – Women 50-74 should go for a mammogram every two years
  • Women 30-69 are at higher risk for breast cancer and should have a mammogram and MRI every year
  • Cervical Cancer – Women who are or have been sexually active should start having a pap test every year at 21

Remember:

  • Always consult your doctor whenever your health changes
  • Get vaccinated against HPV and Hepatitis B
  • Consider your family history and be more cautious about health risks

Avoid toxins

You should avoid environmental toxins both at home and outside. Learn more about how to replace highly toxic products with less toxic ones. It’s also important to avoid the seven deadly poisons that cause endocrine disruption and also pose a serious risk for cancer development:

  1. Asbestos
  2. Formaldehyde
  3. PFC’s
  4. Fire Retardants
  5. Vinyl Chloride
  6. Bisphenol A (BPA)
  7. Phthalates

These toxins are commonly found in everyday products like body care products, makeup, laundry, car care products, etc.. Read the labels and know what you are buying. Know the products and chemicals you might be exposed to at the workplace. Carcinogenic products must be replaced with safer options.

Change is a journey and an optimum state of health is the destination. You can only reap the benefits of change within each factor if you make changes in more than one factor, considering they are all entwined. Take care of yourself so that you can take care of others.

(Some of the important information to complete this blog post was taken from the book Anticancer Living. To learn more and in-depth about lifestyle modifications to prevent cancer and how to survive cancer you can refer to this book.)

 

Food for Thought: The Link Between Food and Mental Health

Written by Maxwell Li 

Your brain works around the clock to perform vital bodily functions to keep you alive. Similar to a sports car, our brains require constant premium fuel, in the form of nutrients from food for peak performance and in turn, good mental health.

The reason behind this lies in Serotonin, a neurotransmitter that regulates sleep, appetite, mood, and pain. Around 95% of its production takes place in your gastrointestinal tract, which happens to be filled with over a hundred million neurons. Furthermore, neuron functionality along with serotonin production are highly dependent on the presence of “good bacteria” in the gut. These bacteria protect your intestinal linings against toxins and inflammation, improve nutrient absorption, and activate direct neural pathways to your brain.

In short, the types of food you choose to eat have a profound impact on your short-term mental health!

A study conducted by flagship medical journal, BMC Medicine, found that depressed individuals assigned to a Mediterranean diet experienced substantial improvements to personal mental health. This is because “traditional” diets (e.g. Mediterranean) are high in unprocessed vegetables, fruits, proteins, and grains, which tend to be fermented and thereby promote growth of “good bacteria” in the gut.

Here are five nutrient-rich foods that will do wonders when it comes to improving your mental health:

1. Salmon

This pink fish is rich in Omega-3 and anti-inflammatory acids that protect brain cell membrane. It also contains Vitamin D, which helps manage depression and protect immune function.

2. Lentils

Lentils are rich in the B vitamin folate which is vital in the production of serotonin. They also allow your blood sugar levels to rise more gradually, for a consistent energy level throughout the day.

3. Bananas

Bananas affects tryptophan, another important amino acid that helps with serotonin production.

4. Kefir

Often described as a drinkable yogurt, Kefir is high in the “good gut bacteria”, more commonly known as probiotics.

5. Sweet Potato

Sweet potatoes contain high levels of the antioxidant beta-carotene, which protects against damage to brain cells and oxidative stress on DNA. Both processes have been linked to depression, anxiety and schizophrenia.

 

Here at Optimity, we recognize that a sudden dietary change is painful and often short-lived. That is why we have created a way to pursue a healthier lifestyle at the office or on the go, that is both effortless and rewarding for our users, through personalized daily health challenges!

 

To find out more about Optimity solutions, visit: www.myoptimity.com/our-solution

Eat Well to Live Well: Celebrating Nutrition Month (Webinar Recap)

Five friends cooking

Written by Brett MacDonald

We had a great webinar in March, in honour of Nutrition Month. I sat down with Optimity’s Client Success Advisor, Mira Levine, to talk about how cooking at home is good for not only your body, but also your wallet. You can watch the full webinar here. Here are a few key takeaway points from the webinar:

Understanding the big picture and how the world wide physical burden is influenced by our dietary choices:


worldwide physical burden

  • Report made by The Guardian summarizing Global Burden of Disease Study showed that 20% of deaths world wide are attributable to poor diet
  • The biggest concern from these poor nutrition eating habits is a diet high in sodium

Not only does poor nutritional eating habits cost us physically, but there is also a financial burden associated:

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  • In Canada, the economic burden attributable to poor nutrition is estimated to be over CAD$13.8 billion/year
  • In America:
    • Medical cost associated with obesity is estimated to be US$147 billion/year
    • Medical cost associated with diagnosed diabetes is estimated to be US$254 billion/year
  • It’s important to note the difference in these monetary values, as America has a larger population and a different healthcare system compared to Canada which influences these values. However, it’s clear that regardless of this there is still a financial burden associated to poor nutrition

 

It’s essential to understand that poor nutrition costs us both physically and financially. See what can you do to ameliorate your eating habits and what the benefits of home cooking are:

Harvard School of Public Health Healthy Eating Plate

healthy eating plate

This is an excellent guide to help you understand what a healthy eating plate looks like and how you can adopt these practices when preparing your own meals.

 

Top 5 Benefits of Home Cooking

  1. Saves Money
  2. Saves Time
  3. Healthier Ingredients
  4. Portion Control
  5. Social Impact

 

What to Look for When Grocery Shopping

grocery list

 

Optimity’s Zero Restaurants Challenge

zero restaurant challenge

Optimity has a large library of activities and challenges related to nutrition such as our Zero Restaurants Challenge, where individuals try cut down their eating and spending at restaurants to zero for 30 days. We had a client from Linedrive join us during our webinar to talk about his positive experience with the challenge.

 

Establishing new healthy eating habits can be difficult at first. However, much like we learned from our January webinar on habits, small micro-changes to your diet and lifestyle will have the biggest impact on your health. Reach out to us at engage@myoptimity.com for information on how Optimity can help you!

An Upstream Approach for a Healthy Heart

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Posted by Tasneem Panchbhaya

In honor of heart awareness month, we will be discussing why it’s important for employers to focus on an upstream approach to a healthy heart.

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Heart disease is costing companies billions of dollars in loss of productivity and absenteeism.

Workplace wellness program can help prevent heart disease for their employees and in return bring down cost.

It’s essential to understand that heart disease can easily be prevented by making small behaviour changes.

See what can you do to prevent heart disease:
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Physical Activity

  • Physical activity elevates your heart rate, which is essential for keeping your heart in shape.
  • Something as simple as taking the stairs, does wonders for your heart. To read more on helpful tips on how to get physically active, especially in the colder months, check out our blog post here on exercise.

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Nutrition

  • Nutrition is key to a healthy life.
  • Some helpful tips in eating healthy is avoiding the foods that are big contributors to heart disease. Processed foods are high in sugar, fat, and sodium, so these should be kept to a minimum.
  • Cook your own food, it allows you to eat as clean as possible when using raw ingredients to make your meal.
  • Eating with others makes you more mindful of what you’re eating, and how much you’re eating. For more information on healthy eating for employees, check out one of our popular webinars on nutrition and mindful eating the workplace for more insightful tips.

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Stress Less

  • Identify your stressors in order to avoid them or create coping mechanisms that work for you.
  • Physical behaviours such as stretching and yoga can help relieve stress.
  • Change your thinking: see if your stressor is actually rational or if you’re just blowing it out of proportion. Try to make your thinking more positive.
  • Meditation is a great technique that can be done just about anywhere, and is proven to reduce stress. Here is another great webinar we’ve done on mindfulness and meditation in the workplace.

It’s cheaper to prevent heart disease than to treat it! Simple lifestyle changes can have the biggest positive impact financially and on the individuals health. Reach out to us at engage@myoptimity.com for information on how Optimity can help you!

Or sign up here to start leading a healthier life and claiming rewards!

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Recharge Your Diet: Our Secrets for a Healthy Lifestyle

Posted by Emily Guterres

TIME STAMP: 3 MINUTE READ

It seems like everyone’s talking about the real solution to weight loss. Every day it seems like a new diet craze is ready to make weight loss faster and easier than ever before. However, beware most fad diets generally go something like: “Take a few foods give them magic power and set a plan to convince people that eating this way and only this way will promote weight loss.” says Alexandra Caspero, R.D a nutritionist based in Sacremento, CA.ye_girl_eating_a_salad.png

In a society that is so image driven, it seems as though everyone’s talking about it, “THE secrets to get that summer body.” If you searched online for weight loss solutions you get 38 million results. How is anyone supposed to find the real solution? With this overwhelming amount of information it can be extremely difficult to get started on achieving your goals.

BUT WAIT – We’re here to help you break through the 4 most searched for diets of 2019 and discover whether or not they’re really worth it.

1. 20/20 Diet 

The Claim: Wait Doctor Phil? You have the answers to all of my life problems and now you want to help me loose weight? Even though he doesn’t promise you’ll loose weight, he says you “may” loose weight.

The 20/20 diet is a cycling diet plan and was online most searched diet of the year. It’s a 30-day cycling diet, with three phases every 30 days. The first two phases are 5 days long and the third is 20 days. The foods Doctor Phil recommends are supposed to help with thermogenesis, which is a state where the process of energy production in the body caused directly by the metabolizing of food consumed.

The 20/20 diet is about looking past your dieting efforts, failed attempts and what you can do to make up for it. He is trying to repent you from your dieting sins and tell you all of these failures are what eventually led him to create this plan.

Worth It? This diet requires you to stick to a rigid meal plan and eat every 4 hours, which could be time consuming. Be weary, of diets that have a start and stop date, after all there are no phases or end dates to a healthy lifestyle.

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2. Zero Belly Diet 

Wait but actually? Trying to take away my carbs? Sounds like a nightmare. They’re also telling readers they can magically turn off, their fat genes.

The Claim – You can lose up to 16 pounds in 14 days. This diet and fitness program includes a list of nine foods that supposedly target and melt your fat cells.

Worth it? There is no way to turn off your genes to fast track weight loss. While hundreds of genes affect your overall weight in small ways, this isn’t to say that you can’t learn new healthy behaviors to adapt your lifestyle.

 

3.Mediterranean diet – Not the see food and you eat it diet? Ugh.

This diet emphasizes a primarily plant based foods including fruits and vegetables, whole grains, legumes, seafood and nuts – coupled with physical activity. It suggests avoiding a list of unhealthy foods and ingredients such as processed food and added sugars.

The Claim: This diet will help you eat your way to optimal heart and brain health. Additionally it claims increased longevity and living a longer and healthier life. When there is a reduction in developing heart disease or cancer, there is a 20 %reduced risk of death at any age.

Worth it ? YES, this diet can have positive long-term effects on your over all health. Benefits include keeping you agile, preventing heart diseases and strokes and reducing Alzheimers.

So what is the real solution?   Remember those days when you were 6 years old and you used to carelessly dance around? Imagine even what a minute or 5 minutes could do for your over all health.

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Who says adults can’t have a little recess during their workday?

Many business leaders often discuss the value of adding healthy habits into their daily routines. It could be as simple as setting stretch goals.

Don’t be too hard on yourself; life is demanding. Between jobs, kids and everything else, life can get difficult. Give yourself a break, dieting shouldn’t be about extreme weight loss, it should be about slow and steady implementation of healthier habits that will lead to an over all healthier lifestyle.

 

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