The Live Well, Work Well newsletter is an employee newsletter that is produced monthly and covers topics like health, wellness, fitness, nutrition and personal finance.

This month’s version discusses the impact of poor diet on your health, details how your heart rate is an indicator for your health and fitness, and explains how introducing allergenic foods early in a child’s life may help prevent allergies.

1 in 5 Deaths Worldwide Associated With Poor Diets

According to a recently published study, 11 million deaths in 2017 were attributable to dietary risk factors. That total number translates to one-fifth of the world’s total deaths. The study defines dietary risk factors and poor diets as ones that are heavy in sugar, salt and trans fats.

While this study reveals startling numbers, it’s a well-known fact that eating healthy can help reduce your risk of developing chronic conditions like heart disease or Type 2 diabetes. By keeping such conditions at bay, you can maintain your overall health and be well on your way to living a long, healthy life.

Here are some tips to help you start eating healthier:

  • Balance your plate with a variety of foods. Your plate should be 50% fruits and vegetables, 25% lean meat, poultry or fish, and 25% grains.
  • Get a personalized eating plan. Speak with your doctor to develop a plan that will give you the amounts of each food group you need daily. Your doctor may recommend you seek out a registered dietitian or nutritionist to create the best plan for you.
  • Beware of sweetened drinks. Sodas and sports drinks are high in calories and sugars or sugar substitutes. Whenever possible, choose water over these drinks.
  • Read food labels carefully. Make sure to always read nutrition labels to find out how healthy a particular food may be. It’s also important to check the ingredient list, which is different from the nutritional label.

For more information on how you can improve or maintain a healthy diet, contact your doctor.


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Your Heart Rate: Indicator for Health and Fitness

You’ve probably noticed that your wearable fitness technology is monitoring your heart rate—but have you ever wondered why? There’s a direct relationship between your heart rate and your workout’s intensity.

Resting Heart Rate

As the name suggests, your resting heart rate is the number of times your heart beats per minute (bpm). While your resting heart rate can vary daily, the typical range is 60-100 bpm. Improving your cardiovascular health can reduce your resting heart rate.

Heart Rate and Exercise

When you’re working out, you should strive to keep your heart rate within a target heart rate zone. This target heart rate zone is 50%-85% of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220. From there, you can find out your target heart rate numbers by multiplying your maximum heart rate by your target heart rate percentage. Once you’ve calculated your maximum and target heart rates, you can use these numbers to monitor your workout’s intensity and track your fitness. .

Introducing Foods Early May Help Prevent Allergies

According to updated guidance from the Canadian Paediatric Society (CPS), introducing allergenic foods like peanut products, fish or eggs may help prevent food allergies in infants at high risk of developing one.

The new guidance is to actively offer non-choking forms of foods containing common allergens (e.g. peanuts, egg) around 6 months of age, but not before 4 months, as this can be effective in preventing food allergy in some high-risk infants. This is a shift from CPS’ prior guidance which said that there was no need to delay the introduction of common allergenic foods beyond 6 months of age.

As always, we recommend you consult with your physician to inquire further about early introduction of allergenic foods.



Recipe of the Month – Fruit Slush

 

  • 2 ⅔ cups cantaloupe or watermelon (coarsely chopped, peeled, seeded)
  • 1 ⅔ cups kiwi (peeled, chopped)
  • 2 Tbsp. sugar
  • 2 Tbsp. lime juice
  • 2 cups water
  • Ice

Preparations

  1. In a blender, puree fruit with sugar and lime juice until smooth.
  2. Combine fruit mixture and water in a large pitcher.
  3. If desired, pour through a strainer to eliminate pulp.
  4. Cover and refrigerate for up to a week.
  5. To serve, stir well and pour into tall glasses over ice.

Makes: 4 servings

Nutritional Information (per serving)

Total Calories 62
Total Fat 0 g
Protein 1 g
Carbohydrates 15 g
Dietary Fibre 1 g
Saturated Fat 0 g
Sodium 22 mg
Total Sugars 15 g

Source: Government of Canada


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For more health and wellness information connect with a Benefit Consultant at 1-800-661-1518 or fill out the form below and a Consultant will contact you.

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