Recommended Nutrition Resources

Recommended Nutrition Resources

Maria's Top 3 Nutrition Tips

For those of you who missed the lunch and learn with Maria Thomas, your on site Registered Dietitian, Maria has posted a few of her top nutrition tips on sapwellness.com.

For more on Nutrition consulting at SAP Vancouver, click here.

Nutrition Action health letter

Great practical eating tips, recipes, the latest nutrition research.  Not all articles are available on line but a great resource to consider subscribing to.

The Wellness Letter - Guide To Dietary Supplements

Is Cold FX safe? Can Vitamin C prevent colds? Whether you take supplements or are thinking about it, you should know the latest research on their benefits and learn which products are safe or harmful. Check out this expert advice on 40 commonly taken supplements.

20 Beverages under 200 calories at Starbucks

A study from the University of North Carolina found that we consume 450 calories a day from beverages, nearly twice as many as 30 years ago! This increase amounts to an extra 23 pounds a year that we're forced to work off—or carry around with us.

Lifestyle Changes to Manage Your High Blood Pressure

Lifestyle Changes to Manage Your High Blood Pressure

From: Heart & Stroke Foundation

There are two ways to control and manage your blood pressure: medication and lifestyle habits. Medication can help you control your blood pressure, but it cannot cure it. That's why it's important to make sure your lifestyle habits are healthy, too. Smoking, eating salty, fatty foods, drinking alcohol and being inactive are harmful to your heart and may also raise your blood pressure. Thankfully, making changes to your lifestyle habits are within your control, unlike your family medical history.

A full healthy lifestyle, including healthy eating, is part of the Canadian recommendations for the management of high blood pressure. The Heart and Stroke Foundation is involved in developing blood pressure guidelines, which are updated every year. To control your blood pressure and reduce the risk of heart disease, the guidelines recommend that you:

• Be active 30 to 60 minutes most days of the week.
• Choose the following more often: vegetables, fruit, low-fat dairy products, foods low in saturated and trans fat and salt, whole grains and fish, poultry and lean meat. Limit fast foods, canned or prepared foods, as they usually contain high levels of sodium.
• If you are overweight, losing about 10 lb (5 kg) will lower your blood pressure. Reducing your weight to within a healthy range for your age and gender will lower your blood pressure even more.
• Eat less salt by:
• limiting your use of salt in cooking and at the table
  o avoiding salty foods
  o choosing fresh or frozen food
  o avoiding canned or prepared foods that are high in salt
  o reading labels on food packages for sodium content
  o using other seasonings such as herbs, spices, lemon juice and garlic during food preparation

• If you drink alcohol, limit the amount to 2 drinks a day or less, with a weekly limit of 14 drinks for men and 9 drinks for women. Guidelines do not apply if you have liver disease, mental illness, are taking certain medication, or have a personal or family history of alcohol abuse, are pregnant, trying to get pregnant or breastfeeding. If you are concerned about how drinking may affect your health, check with your doctor.
• Be smoke-free. It is important to stop smoking if you have high blood pressure. Smoking increases the risk of developing heart problems and other diseases. Your home and workplace should also be smoke-free.
• Take your medication as prescribed.
• Monitor your blood pressure regularly.

Studies show that each lifestyle change you make has the potential to lower your blood pressure readings. Look at the chart below to see where you can make a difference.

Lifestyle FactorRecommendationsImpact on Blood Pressure (systolic/diastolic mm Hg)Physical ActivityEngaging in Moderate or vigorous physical activity 30 - 60 minutes / weeklowers blood pressure by 4.9/3.7 points
Weight ControlFor loosing weight, per kilogram lostlowers blood pressure by 1.1/0.9 points
DietBy following the dash diet *lowers blood pressure by 11.4/5.5 points
Sodium (salt) intakeBy reducing sodium intake by 1800 mglowers blood pressure by 5.1/2.7 pointsAlcohol ConsumptionBy reducing intake by 3.6 drinks per day
lowers blood pressure by 3.9/2.4 points

If your healthcare provider prescribed medication to treat your high blood pressure, take it as prescribed. While medication can get high blood pressure under control, lifestyle changes are really important, too.

* The Dash Diet

What are the DASH studies?

The DASH Diet is based on two studies, DASH and DASH-Sodium, that looked at ways of reducing blood pressure through changes in diet. In the DASH study, people were given one of three eating plans: a plan similar in nutrients to what most North Americans eat; the same plan but with extra vegetables and fruit; or the DASH diet, which is rich in vegetables, fruit and low-fat dairy foods and low in saturated fat, total fat and cholesterol.

The results were compelling. The diet higher in vegetables and fruit and the DASH diet both reduced blood pressure. The DASH diet had the greatest effect on blood pressure, lowering levels within two weeks of starting the plan. Not only was blood pressure reduced, but total cholesterol and low-density lipoprotein (LDL) or "bad cholesterol" were lower, too.

In the DASH-Sodium study, participants were given one of three sodium plans: the DASH diet with 3,300 mg of salt (sodium) per day (a normal amount for many North Americans); 2,400 mg of salt (a moderately restricted amount); or 1,500 mg of salt (a more restricted amount, about 2/3 of a teaspoon). Blood pressure was lower for everyone on the DASH diet. However, the less salt people consumed, the greater the decrease in blood pressure. People who already had high blood pressure had the largest decrease in blood pressure.

Exercise of the Week: Dumbbell 45° Side Bend – This week’s exercise is a great way to target and strengthen your Obliques.

Exercise of the Week: Dumbbell 45° Side Bend – This week’s exercise is a great way to target and strengthen your Obliques.

Instructions Preparation Position side of thigh on padding and side of  feet on leg padding or platform lip. Hold dumbbell straight downward with  lower arm. Execution Raise torso upward by lateral flexing waist.  Lower torso by bending waist downward. Repeat. Position body facing opposite  side and continue with opposite side. Comments Keep arm holding dumbbell approximately vertical  (below shoulder) throughout movement. See Spot Reduction Myth and Arm Position During Waist  Exercises.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Obliques Synergists Quadratus        lumborum Psoas major Iliocastalis        lumborum Iliocastalis        thoracis Stabilizers Gluteus Medius Gluteus Minimus

Recipe of the Week: Sirloin Steak with Horseradish Sour Cream.

Recipe of the Week:  Sirloin Steak with Horseradish Sour Cream. On your BBQ or Grill Pan – This quick and easy recipe leaves lots of time to get out and play after dinner. An abundantly healthy, well-rounded meal in the time it would take you to call for takeout, this simple steak is balanced by a pungent, fresh horseradish cream for dipping.

Serves: 4 

Hands-On Time: 10 minutes Total Time: 25 minutes (plus marinating time)

INGREDIENTS:

·         1 lb boneless sirloin steak, trimmed of fat

·         1 tbsp plus 1/2 tsp Worcestershire sauce, divided

·         2 zucchini, trimmed and halved lengthwise

·         1/2 cup reduced-fat sour cream

·         1 1/2 tbsp grated fresh horseradish

·         1 tbsp safflower oil, plus additional as needed

·         1/2 tsp fresh ground black pepper

·         1/2 tsp plus 1/8 tsp sea salt, divided

INSTRUCTIONS:

1.     To a large resealable bag, add steak and 1 tbsp Worcestershire sauce. Seal bag and refrigerate for 30 minutes to 24 hours, turning occasionally.

2.     Heat an outdoor grill or grill pan to medium-high and lightly brush grate or pan with oil. Remove steak from bag and season with pepper and 1/4 tsp salt; discard marinade. Brush both sides of zucchini with 1 tbsp safflower oil and sprinkle with 1/4 tsp salt. Transfer steak and zucchini to grill and cook for 4 minutes per side, or to desired doneness of steak. Transfer steak to a cutting board. Continue cooking zucchini for 4 minutes more, turning occasionally, until just tender.

3.     Meanwhile, in small bowl, combine sour cream, horseradish, remaining 1/2 tsp Worcestershire and remaining 1/8 tsp salt. Thinly slice steak and serve with zucchini and sour cream mixture.

Nutrients per serving (3 oz steak, 1/2 zucchini, 2 tbsp sour cream mixture): Calories: 205, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 6 g, Fiber: 1 g, Sugars: 4 g, Protein: 27 g, Sodium: 388 mg, Cholesterol: 65 mg

Nutritional Bonus: With 27 grams of protein per serving, this delicious steak keeps you feeling satisfied and contributes to a revved-up metabolism, which helps to ward off excess weight gain. A side of zucchini ensures you get a dose of carotenoids, antioxidants that help protect your eyes from cataracts and macular degeneration. 

Source: Clean Eating Recipes

Exercise of the Week: Medicine Ball Lateral Bound – This compound plyo move brings dynamic challenge to hips, knees, ankles and shoulder.

Exercise of the Week: Medicine Ball Lateral Bound – This compound plyo move brings dynamic challenge to hips, knees, ankles and shoulder. 

Medicine Ball Lateral Bound

Instructions Preparation Stand with feet close together holding medicine ball with hands on each side of ball. Bend knees and hips slightly with arms bent to sides or to front. Lift right foot up slightly off of floor. Execution Jump to far to right side. Land right foot with left foot off of ground. Position ball forward away from body. Immediately jump far to left side landing on right foot. Again position ball forward away from body. Continue to bound from side to side in same fashion. Comments Ball can also be kept nearer chest without extending arm forward on each land, in which case, shoulder articulation becomes static. Attempt to progressively increase speed, length, height, or duration of jumps depending on training goal. Hip adductors are activated both dynamically(during bound) and isometrically (during landing on single leg). Also see Lateral bound without medicine ball.

Classification  Utility: Plyometric  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Hip Abduction Extension Knee Extension Ankle Plantar Flexion Foot Eversion Shoulder Flexion Static Spine (Thoracic, Lumbar) Extension Lateral Flexion Hip Abduction

   Source: exrx.net

Recipe of the Week: Grilled Fish Tacos with Jalapeno Slaw - Chile-rubbed white fish (try fresh BC Halibut) is topped with crispy cabbage and spicy jalapeño in this super-stuffed taco.

Recipe of the Week:  Grilled Fish Tacos with Jalapeno Slaw - Chile-rubbed white fish (try fresh BC Halibut) is topped with crispy cabbage and spicy jalapeño in this super-stuffed taco.

Chile-rubbed white fish (try fresh BC Halibut) is topped with crispy cabbage and spicy jalapeño in this super-stuffed taco. Buttermilk yogurt dressing adds a decadent touch to this easy recipe.

Serves: 6 Hands-on time: 40 minutes Total time: 45 minutes

INGREDIENTS:

·         1/4 cup 1% buttermilk

·         1/4 cup 2% plain Greek yogurt

·         1 1/2 tsp raw honey

·         1 tsp garlic powder, divided

·         1 tsp onion powder, divided

·         1 tsp sea salt, divided

·         4 cups thinly shredded green cabbage

·         1 cup thinly shredded red cabbage

·         1 carrot, peeled and shredded

·         1 jalapeño chile pepper, or to taste, halved lengthwise, seeded and thinly sliced

·         1/4 red onion, halved and thinly sliced

·         High-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil), as needed

·         1 1/4 lb firm white-fleshed fish fillets (such as sea bass or halibut), about 3/4-inch thick

·         2 tsp chile powder

·         1 tsp smoked sweet paprika

·         12 6- to 7-inch whole-wheat or corn tortillas

·         2 limes, each cut into 6 wedges

INSTRUCTIONS:

1.     In a small bowl, whisk together buttermilk, yogurt, honey, 1/2 tsp garlic powder, 1/2 tsp onion powder and 1/2 tsp salt. In a large bowl, combine cabbages, carrot, jalapeño and onion. Add yogurt mixture, tossing to combine. Set aside.

2.     Heat an indoor or outdoor grill to medium-high and lightly oil grate. Sprinkle fish with chile powder, paprika and remaining 1/2 tsp garlic powder, 1/2 tsp onion powder and 1/2 tsp salt, gently rubbing into fish. Arrange tortillas in a stack and wrap with foil. Grill fish until cooked through, 3 to 4 minutes per side. Place tortillas on cooler part of grill until warm, 5 to 8 minutes, turning halfway.

3.     Break fish into large pieces. Divide among tortillas and top with slaw. Serve with lime wedges.

Nutrients per serving (2 fish tacos): Calories: 264, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 33 g, Fiber: 5 g, Sugars: 4 g, Protein: 25 g, Sodium: 113 mg, Cholesterol: 31 mg

Nutritional Bonus: A member of the cruciferous family of vegetables, cabbage contains plant compounds called glucosinolates. When converted to a secondary compound, glucosinolates may have anti-inflammatory and anticancer effects on the body.

Source: Clean Eating Recipes

Exercise of the Week: Inverted Row (feet elevated) – This compound exercise has a general full back focus and provides easier and more difficult options.

Exercise of the Week: Inverted Row (feet elevated) – This compound exercise has a general full back focus and provides easier and more difficult options.

Inverted  Row (feet elevated)

Instructions Preparation Lay on back under fixed horizontal bar. Grasp bar  with wide overhand grip. Place back of heels on elevated surface. Execution Keeping body straight, pull body up to bar.  Return until arms are extended and shoulders are stretched forward. Repeat. Comments Fixed bar should be just high enough to allow arm  to fully extend. Placing back of heels on elevated surface is optional. This  exercise is typically performed without added resistance although additional  weight can be placed on belly or pelvis. Partner can add and removing weight,  and keep weight from sliding off belly. Resistance can be reduced by raising  bar and positioning heels on floor. See Gravity Vectors for greater understanding  of body angle influences resistance. Also known as Body Row or Supine Row. Easier Resistance can be reduced by placing feet on  floor.  Inverted Row Harder This exercise is typically performed without  added resistance although additional weight can be placed on belly or pelvis. Weighted

Classification  Utility: Basic or Auxiliary  Mechanics: Compound  Force: Pull Muscles Target Back, General Synergists Trapezius, Middle Trapezius, Lower Rhomboids Latissimus Dorsi Teres Major Deltoid, Posterior Infraspinatus Teres Minor Brachialis Brachioradialis Pectoralis Major,        Sternal Dynamic  Stabilizers Biceps Brachii Triceps, Long Head Stabilizers Erector Spinae Hamstrings Gluteus Maximus Antagonist  Stabilizers Rectus Abdominis Obliques

Recipe of the Week: Orange Infused Walnut Kale Salad Recipe What does kale + orange + omega3 equal? A satisfying, detoxifying and brain-boosting lunch!

Recipe of the Week:  Orange Infused Walnut Kale Salad Recipe - What does kale + orange + omega3 equal? A satisfying, detoxifying and brain-boosting lunch! Ingredients:

• 6-8 handfuls of kale (Try      baby kale that is organic and pre-washed)
• 3/4 cup walnuts
• 2 small oranges sliced

Dressing:

• 1/3 cup sesame or      extra-virgin olive oil
• 1/2 cup brown rice vinegar
• 4 tbsp orange (naturally) flavored      Omega 3 fish oil. If you don’t have this or you are vegan, then use hemp      or flax oil.
• 1/2 cup fresh mint
• Fresh juice from 1 orange
• 2 tbsp orange rind

Method: Place all your dressing ingredients into a food processor and blend till the mint is completely chopped up, about 30 seconds. Place your leafy greens into a large bowl and toss with the dressing. Sprinkle with walnuts and orange slices.

Makes 4 generous servings - this salad is great for a cloudy or damp day because it will brighten your spirit, not only because the omega 3s are so brain-loving, but it has such a fresh and uplifting taste.

Source: joyoushealth.ca

Visit Wellness @ SAP  and see Latest News for Recipe of the Week and more.

SAP Success Stories: Suzanne McFadyen

Suzanne McFadyen – CRM Business Analyst

What does it take to achieve your fitness goals? There are many elements that lead us to succeed at our personal health and wellness goals. Finding that one thing that inspires you is one of the key elements of a successful fitness journey, an emotional connection that will inspire you for the long term. My inspiration was my daughter Sophie! I began going to the gym because I did not want to be one of those Mom’s that could not keep up with my child and miss out on that quality time with my daughter.

What were my initial feelings? I have to admit my initial feeling was this place is scary. I thought I was going to die after that first day! I just kept going back and slowly increased what I was doing. Two of the best things that helped me were the circuit class and the group personal training class that led to our H.I.T. (High Intensity training).

Not only am I in better shape now – probably the best shape I have been in my life – but I have now lost 25 pounds as well. The convenience of the gym is the key; I do not have time when I get home so having it available during the work day is perfect.

I realize that I can do way more than I ever thought I could. I often think I cannot do something and I am often pleasantly surprised that I can.

It was all a bit scary to start with but I am certainly glad that I did!

Exercise of the Week: Cable Standing Shoulder Press – This compound move targets your Anterior Deltoids and much more.

Cable Standing Shoulder Press

Instructions  Preparation Stand between two low to   medium height pulleys. Grasp cable stirrups from each side. Position stirups   to each side of shoulders with elbows down to sides and stirups above or   slightly narrower than elbows. Execution  Push stirrups upward   until arms are extended overhead. Return stirrups to sides of shoulders and   repeat. Comments Wrists maintain their   approximate position above each elbow throughout movement. Feet may be   positioned apart to each side or one foot back as shown. Cable pulleys should   be much closer together than what is typically found on standard cable cross   over setup.

Utility: Basic or Auxiliary  Mechanics: Compound  Force: Push Muscles Target Deltoid,        Anterior Synergists Deltoid, Lateral Supraspinatus Triceps Brachii Trapezius,        Middle Trapezius, Lower Serratus        Anterior, Inferior Digitations Dynamic   Stabilizers Triceps, Long        Head Stabilizers Trapezius, Upper Levator Scapulae

Source: exrx.net