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 issue discusses fueling your workout, summer picnic safety tips and food safety temperatures.

Fuel Your Workout the Right Way

You have to put gas in your car to make it go, right? The same concept can be applied to your body and working out. Just like you can’t expect your car to get you from point A to point B without fuel, you can’t expect your body to get you through a workout if it’s not properly fuelled. Here’s what you should be eating before, during and after a workout for optimal results.

Before Your Workout
Nutritionists agree that the best way to fuel your workout is to eat 1-4 grams of carbs per every kilogram of your weight about an hour before your workout. Some examples of a good pre-workout snack include a piece of whole-grain toast with peanut butter and banana slices, fruit and Greek yogourt, or a peanut butter and banana protein smoothie. You should also make sure you’re hydrated before you start your workout.

During Your Workout
If your workout lasts less than 45 minutes, you really only need to focus on replenishing the fluids you’re sweating out. If your workout is focused on endurance, like an extended run or lengthy lifting session, consume 30-60 grams of carbs per hour to fuel your workout.

After Your Workout
What you eat after your workout is just as important as what you eat before. Make sure to consume 15-25 grams of protein within one hour of finishing your workout to replenish the muscle glycogen you exerted during your sweat session. Continue to hydrate and consume protein to help keep muscle soreness at bay. If you had a particularly intense workout, consider drinking water or sports drinks enriched with electrolytes to fully replenish your body.


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Summer Picnic Safety Tips

At some point throughout the summer, most of us will spend time outside with family and friends at a picnic or backyard barbecue. If you aren’t careful about handling foods during these cookouts, you’re putting yourself and others at risk for potential food-related illnesses.

Stay safe with these simple tips:

  • Wash your hands thoroughly before handling food and utensils.
  • Wash cooking equipment, dishes and utensils between uses. Be sure to clean the grill’s surface after each use and to wash cutting boards after cutting raw meat.
  • Store all perishables in a cooler with ice on top, not just underneath. Use one cooler for drinks and one for food. Never eat anything that has been left out of a refrigerator or cooler for more than two hours.
  • Invest in a meat thermometer so you can make sure all meat is cooked to the proper internal temperature.
  • To prevent bacteria growth, do not prepare meals ahead of time unless you are planning to picnic the next day or are freezing food.
  • Keep food covered while eating to prevent insects from landing on the food and spreading diseases to you.
  • Always cook food thoroughly right away when cooking outdoors to prevent toxins from forming.

Don’t cross-contaminate. Be sure to keep raw meat, poultry and seafood securely wrapped. This keeps their juices from contaminating prepared or cooked foods, or foods that will be eaten raw, such as fruits and vegetables.



Recipe of the Month – Chickpeas and Spinach Saute

193 Calories per serving

Ingredients

  • 1 Tbsp. vegetable oil
  • 1 yellow onion (chopped)
  • 1 clove garlic (minced)
  • 1 celery stalk (chopped)
  • 1 carrot (chopped)
  • 1 14.5-ounce can low-sodium diced tomatoes
  • 1 16-ounce can low-sodium chickpeas (drained and rinsed with cold water)
  • ¼ cup water
  • 1 10-ounce package frozen spinach
  • 1 tsp. fresh lemon juice
  • ¼ tsp. crushed red pepper flakes

PREPARATIONS

  1. Put a skillet on the stove on medium-high heat. When the skillet is hot, add oil.
  2. Add onion, garlic, celery and carrot and cook about 15 minutes until the mixture is soft and the onions are lightly browned.
  3. Raise the heat to high, add the tomatoes, chickpeas (or white beans instead of chickpeas) and water, and cook for 5 minutes. Lower the heat to low and top the mixture with the spinach (don’t worry about stirring). Cover and cook until the spinach has thawed and heated throughout, about 10 minutes. Stir well.
  4. Add the lemon juice and red pepper flakes, and stir thoroughly.

Makes: 4 servings

Source: Government of Canada


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