This month we discuss the World Health Organization’s recent ban on artificially produced trans fats and helpful tips for snacking smart.

WHO Calls for a Ban on Artificially Produced Trans Fat

The World Health Organization (WHO) says that the artificially produced trans fats found in junk and fried foods contribute to more than 500,000 preventable deaths annually. That’s why the WHO has released REPLACE, a guide for governments to eliminate industrially produced trans fat in their countries. Their goal is to remove all artificially produced trans fats from the global food supply by 2023.

What exactly is trans fat?

Trans fat is vegetable fat that has been chemically altered by a process called hydrogenation. This process turns healthy fat into a solid, unhealthy fat that is worse for you than saturated fat. Trans fats boost low-density lipoprotein (LDL or bad cholesterol) levels and can increase your risk of heart disease by 21 per cent.

What can you do now to avoid eating and drinking trans fats?

The WHO’s campaign was launched mid-May 2018 and is in its early stages, which means it might take some time to see changes in Canada. In the meantime, you can read nutrition labels and look at the amount of saturated fat and trans fat per serving.

It’s also important to check the ingredient list, which is different from the nutritional label. Ingredient information is listed from greatest to smallest amounts, so if partially hydrogenated oils or high fructose corn syrup are listed as the first few ingredients, choose another product.

To learn more about trans fats, click here.

 

 

Snack Smart: Save Money, Time and Calories

It’s completely normal to snack throughout the workday. While it can be tempting to opt for the fast, easy (but unhealthy) option, taking a minute to snack smart can save you time, money and calories. Keep the following three tips in mind to help you snack smart at the office.

  1. Take a break. When you reach for your snack at work, don’t eat it while working. Instead, take a quick break to eat your snack uninterrupted to avoid overeating.
  2. Meal prep your snacks. One of the best ways to avoid impulsively purchasing unhealthy snacks from the vending machine is to pre-portion your healthy snacks at the beginning of the week and bring them with you to work.
  3. Think about macronutrients. Try to combine macronutrients (protein, fat and carbohydrates) at each snacking session. Doing so will help you feel satisfied and full until it’s time for your next meal.

Click here to learn some healthy snack options.

 

Myth Busted: Sweating More Doesn’t Necessarily Mean You Burned More Calories

Many people wrongly believe that how much you sweat indicates how effective your workout was. How much you sweat during a workout is due to a variety of factors such as weight, gender, age, genetics, temperature and even fitness level.

For example, men tend to sweat more than women, younger people tend to sweat more than older people and fit people tend to sweat more than those who are less fit.

So remember, don’t use sweat as an indicator for how intense your workout was. Instead, track your heart rate, level of muscle soreness and amount of progress seen to evaluate whether or not your workouts are effective.

Recipe of the Month – Ultimate Mixed Bean Salad

  • 227 g (8 oz) green beans, trimmed
  • 227 g (8 oz) yellow beans, trimmed
  • 250 mL (1 cup) shelled soybeans (edamame)
  • 1 can (540 mL/19 oz) sodium-reduced chickpeas, drained and rinsed
  • 2 stalks celery, thinly sliced
  • 2 green onions, sliced
  • 1 large red bell pepper, chopped
  • 60 mL (¼ cup) apple cider vinegar
  • 15 mL (1 tbsp) Dijon mustard
  • 15 mL (1 tbsp) canola oil
  • 2 mL (½ tsp) fresh ground pepper
  • 60 mL (¼ cup) each chopped fresh basil and parsley or mint

PREPARATIONS

  1. Cook green and yellow beans and soybeans for 3 minutes in a saucepan of boiling water. Drain well and rinse under cold water to chill. Cut beans into 5-cm (2-inch) pieces. Set bean mixture aside.
  2. Combine chickpeas, celery, green onions and red pepper in a large bowl. Add bean mixture to bowl.
  3. Whisk vinegar, mustard, oil and pepper together in a small bowl, Pour over bean mixture and toss to coat. Add basil and parsley and toss again.

Makes: 8 servings

Nutritional Information (per serving)

Total Calories 116
Total Fat 4 g
Protein 6 g
Carbohydrates 16 g
Dietary Fibre 5 g
Sodium 145 mg
Total Sugars 4 g

Source: Government of Canada


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

I am interested in receiving a call from your office regarding:


Dan Lawrie Insurance Brokers - Travelers Insurance Logo Dan Lawrie Insruance Brokers - Economical Insurance LogoDan Lawrie Insurance Brokers - Novex Insurance LogoDan Lawrie Insurance Brokers - Aviva Insurance LogoDan Lawrie Insurance Brokers - Chubb Insurance LogoDan Lawrie Insurance Brokers - Intact Insurance LogoDan Lawrie Insurance Brokers - PemBridge Insurance LogoDan Lawrie Insurance Brokers - Gore Mutual Insurance LogoDan Lawrie Insurance Brokers - PafCo Insurance LogoDan Lawrie Insurance Brokers - Premier Marine Insurance LogoDan Lawrie Insurance Brokers - Jevco Insurance LogoDan Lawrie Insurance Brokers - Aviva Elite Insurance LogoDan Lawrie Insurance Brokers - Manulife Insurance LogoDan Lawrie Insurance Brokers - Equitable Life LogoDan Lawrie Insurance Brokers - The Great West Life Insurance LogoDan Lawrie Insurance Brokers - Sun Life Insurance LogoDan Lawrie Insurance Brokers - The Co-Operators Insurance LogoDan Lawrie Insurance Brokers - Waterloo Insurance LogoDan Lawrie Insurance Brokers - CAA LogoDan Lawrie Insurance Brokers - North Bridge Logo