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Six Steps to Workplace Wellness
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Just because companies are feeling a cash crunch doesn’t mean that they can’t foster a culture of health,
where employees have a feeling of well-being and are engaged in their workplace.
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Keep your Greatest Asset
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Many employers view layoffs as an unpleasant, yet inevitable consequence of a recession, and for certain
industries, that may well be the case. Other companies do have options. Just ask your employees.
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Fall Garden Stew with Chicken
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When selecting meat such as chicken thighs for your recipes, it is most beneficial to
select cuts that have the skin removed and bones in. Soups, stews and broths made with meat with the bones in
during cooking are extremely nutritious and contain minerals from the bone, cartilage and marrow, including
calcium, magnesium and potassium. Acidic wine or vinegar added during cooking helps to draw these minerals
into the broth or stew liquids. Combined with the nutrients of local, seasonally available vegetables, you
have an exceptionally healthy dish. Cooking with the bones in really doesn’t add many calories to the dish;
in fact one-eighth of this recipe amounts to only 195 calories per serving. It’s wonderful for bone health,
and boosts your immune system. After all, didn’t your grandmother recommend chicken soup for a cold or when
you weren’t feeling well? So, dig in and go back for seconds!
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The Myth of Multi-Tasking
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Multi-tasking has become a well-recognized attribute in the workforce and the new norm—almost to the point
where we now brag about our ability to juggle two or more things at once. Many job ads now ask for the
standard prerequisite: “Efficient multi-tasker—able to juggle multiple projects and priorities under short
deadlines”. Yet the relentless, almost contagious need to juggle more than one thing at a time can drain an
employee’s time, energy and can lead to further frustration and stress in the workplace, says Carolin Rekar
Munro, Associate Professor of Leadership and Human Resource Management at Royal Roads University in Victoria,
B.C.
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New Employee Wellness Program
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Medisys Health
Group, a Canadian provider of health-care and medical imaging services to corporations and individuals, has
launched a comprehensive employee wellness program “FreshStart” as a compliment and natural extension to
their existing corporate health services.
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Healthy Foods Boost Brain Health
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Recent studies are finding heart-healthy foods can positively affect brain health and the ability to
function. Specific nutrients may affect memory, concentration, learning and decision-making.
The brain operates best with a steady supply of fuel in the form of glucose. Unlike muscles, the brain cannot
store glucose; the best way to supply it is by eating a diet rich in complex carbohydrates, such as whole
grain breads, cereals, pasta and rice, fruits, vegetables, beans and legumes. Eating breakfast and snacking
during the day will also help keep blood glucose levels steady and available for the brain.
Iron is lacking in many North American diets, but it is essential for transporting oxygen to the brain and is
needed by the brain to use glucose. Some of the best food sources for iron are lean beef and lamb. The iron
found in meat is the most easily absorbed, but to increase iron absorption in other food sources, consume a
vitamin-C rich food with the iron-containing food, such as orange juice with an iron-enriched breakfast
cereal.
To help mental alertness and concentration, protein foods such as fish, meat, dairy, soybeans, peanuts,
almonds and wheat germ are important to include in your diet.
Omega-3 fats in salmon, tuna, sardines, herring, lake trout, walnuts and flaxseed, help keep the blood
vessels and cell membranes healthy. Even one serving of fatty fish every month may lower the risk of
stroke.
Antioxidants found in bright-coloured fruits and vegetables, especially blueberries, strawberries, spinach
and broccoli, may also help protect the brain. Slight dehydration may slow the time nutrients take to reach
the brain, resulting in possible short-term memory lapses. So drink lots of fluids for optimum brain
activity.
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Before Working out, Eat Like an Athlete
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A new Ipsos Reid/Dietitians of Canada survey reveals that although 68% of Canadians say they have changed
their eating habits in the last year to improve their fitness level, 85% of Canadians admit their eating
habits could use “some improvement”.
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Fitness Fusion
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If you get bored doing the same kind of exercise day after day or if you’re looking for
a new form of cross training, then fusion fitness may be right for you.
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Soup and Potatoes
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Broccoli and cauliflower are members of the cruciferous family of vegetables (that also
includes cabbage, kale and Brussels sprouts), and are among the world’s healthiest food choices according to
The George Mateljan Foundation.
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Your Workplace Conference 2009 Review
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We spend more waking hours
at work than we do anywhere else. Increased stress and mental health, motivation concerns, more effective
communication, the demands created by technology, managing people, positive organizational culture and
leadership are all important issues that need to be considered in today’s world of work. Imagine, though,
working at a place where you and everyone around you enjoys going to work, a place where you make a
meaningful contribution and are valued and recognized, the team is productive and energized, learning is
valued, management cares for employees, and relationships are positive. Sound great?
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Asparagus and Cheese Frittata
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Eggs are a great source of protein and contain all nine essential amino acids, which make them a “complete
protein” food. They also have an excellent vitamin and mineral profile. My favourite eggs are locally grown
from free-range hens. If I can’t purchase those, I go for Omega-Pro eggs. One of the major differences
between these and factory-farmed eggs is their colour. Factory-farmed eggs typically have pale yellow yolks,
while yolks from free-range hens (and Omega-Pro ones) are dark yellow, almost orange in colour. They contain
additional omega-3 fatty acids and lutein, an antioxidant important for eye and cellular health.
So, go ahead; enjoy your favourite egg recipes and remember to consume good foods in moderation. Variety in
your diet is the key to getting the vast array of nutrients you need for the maintenance of your body and
good health.
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Losing the Holiday Weight
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If you indulged
with Valentine’s Day chocolates and are dreading Easter, don’t fret. The battle of the bulge doesn’t need to
be a thorn in your side. In fact, weight loss can be fun and hassle-free. Keeping your fat-burning fire lit
only requires a little will power and dedication. By setting realistic goals, making small modifications to
your diet and adding a workout partner(s) you can improve accountability and guarantee results. From sled
pulling to keg pressing, thinking outside the box is all you need to take fitness to the next level.
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Working from the Inside Out
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It’s said that the only real control we have over our world is our response to it. In this issue, we look
at trends in human behaviour, finding a life balance, using our brains to overcome stress, and creating a
kinder, gentler environment through our personal interactions. It all starts from the inside out.
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Recipe: Almond Pesto
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Chef Steve’s recipe this month is for an Almond Pesto, which is extremely easy to make and also versatile.
I like this recipe’s use of wholesome, fresh ingredients, and its multiple uses. It is very low in
carbohydrates and contains healthy monounsaturated fats.
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Recipe: Parsnip & Pear Country Loaf
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Everyone needs a splurge over the holidays, and this Parsnip & Pear Country Loaf has a few surprises and
a couple of nutritional bonuses. You have your traditional onions, celery, bread [albeit multigrain if
possible] and sage with parsnips substituted for the potato, and a low-sodium chicken or turkey broth, and
the addition of fresh cranberries and pears—yum!
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Exercise: Reducing Stress with Breathing
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We tend to breathe very shallowly, working exhaustively without taking a deep, cleansing breath. If you
sigh or yawn during the day, this may be a sign that your body requires more oxygen. Working long hours,
eating meals on the run or skipping them altogether is stressful. A short breathing exercise in the middle of
the day can relieve stress and be emotionally and physically rejuvenating. Afterward, you’ll be surprised to
find yourself getting more, better quality work done.
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Do Astrology and Birth Order Affect Careers and Compensation?
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Are middle children more likely to program computers or fight fires? Do Scorpios or Capricorns belong to a
higher earning bracket? A new survey from CareerBuilder.com looks at profession, compensation and job
satisfaction in relation to birth order and astrology sign. The survey of more than 8,700 workers was
conducted nationwide across industries.
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Lawmakers Consider Legislation to Reduce Obesity
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As waistlines expand, there’s little surprise that this public health issue poses a challenge to American
employers. In some states, particularly California and New York, government regulators are stepping in to
urge businesses to take action.
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Recipe: Curry Soup & Scones
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This curried coconut butternut squash soup recipe is one of my favourites, and it is perfectly paired
with scones made from windfall apples–or any kind you have hanging about. Butternut squash is a winter
squash containing significant amounts of beta-carotene and carotenoids–the darker the shade of orange, the
more beta-carotene. Beta-carotene is a powerful antioxidant and among other things contains
anti-inflammatory properties. Other winter squash include acorn, turban, and buttercup squashes, and
pumpkins. Make sure you stock up on them, as they will last several months if kept in a cold cellar.
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