S U M M E R 2 0 1 4

M a r i n a M c C a r t h y

M A R I N A M c C A RT H Y tells her story and explains the importance of being active.

Windsor Public Library (17 ½ years)

W W W . C I T Y W E L L N E S S . C A

OPENBOOK[ [

C I T Y O F W I N D S O R W E L L N E S S P R O G R A M

However, healthy eating is more than just eating vegetables and fruit. It’s also about being mindful of the food choices you make when you shop, prepare, and eat throughout the day. Keep in mind that you may be a role model for others, so the choices you make not only impact your long-term health, but also that of your family and friends.

As you read through this Health Issues magazine, you’ll find many useful tips and resources to help you make healthier food choices. Or, if you feel like you’re stuck in a nutrition rut, you’ll also find creative ideas to jazz up your daily routine. Read on to begin making healthier food choices!

55.8% of Canadians aren’t meeting Canada’s Food Guide recommendations for vegetable and fruit consumption

Many of us are aware that healthy eating is important, but if this is a struggle for you, you aren’t alone!

CHOICES MADE EASIER.

C I T Y O F W I N D S O R W E L L N E S S P R O G R A M

MOOD+FOOD

WE CAN ALL THINK OF A TIME WHEN WE HAVE

OVER-EATEN,

maybe an extra slice of cake at your birthday or too much popcorn while watching TV. Sometimes, you know that eating a second helping of mashed potatoes will be too much but you decide to eat it anyway because it’s just so good! Or you know that you’re not really hungry for ice cream but you had a stressful day at work and so you decide to treat yourself. These examples show how overeating can be driven by emotions, brain chemistry, and our genetic make-up.

Most of us at some point in our lives have experienced good and bad times. During times of joy or sadness, we often look to food to help

us celebrate or feel better. Often, these foods are higher in fat, calories, and sugar, and are known as “highly palatable” foods (Fortuna,

2012). Studies show that when we’re stressed, anxious, depressed, or sad, some people

over-eat highly palatable foods to feel better. This can lead to an unhealthy cycle where

you’re feeling upset, you eat something that’s high in fat and sugar, this makes you feel guilty for eating that food, and that guilt can lead you

to eat those foods again.

For some people, eating highly palatable foods is doing more than just making them “feel”

better. Indeed, research suggests that in certain people, eating highly palatable foods affects

their brain similar to how addictive drugs such as cocaine might affect them (Levitan &

Davis, 2010). This can make it very hard for them to resist those foods. This idea of food as

an addictive substance is still new and more research is needed in this area.

AT THIS POINT, YOU MIGHT THINK THAT TRYING TO CONTROL YOUR OVEREATING IS A LOST CAUSE. BUT FEAR NOT! THERE ARE SOME SIMPLE THINGS YOU CAN DO TO HELP YOU TAKE CONTROL.

1. Eat to live! Before reaching for a second helping or a snack while watching TV, ask yourself, “do I want this because I am hungry?” If the answer is no, try not to eat the extra food or replace the item with a piece of fruit, glass of lower-fat milk, or cool, refreshing water.

2. Be aware of your emotions! If you find yourself looking for comfort food because of an upsetting or stressful day, remember that food will not resolve the root problem. Find a way to address the issue by talking to a friend, going for a walk, or whatever helps you to clear your mind.

3. Plan your day! Write down what you’ll eat for meals and snacks the next day and stick to it.

4. Stock healthy cupboards! Go through your kitchen, remove what you tend to turn to when you’re stressed or upset.

People overeat for many reasons but it’s important to be aware of what causes us to overeat. This can help us adopt healthier eating patterns over the long-term.

So have an apple and a cup of lower-fat milk and don’t sweat the small things!

TOO MUCH OF A GOOD THING

C I T Y O F W I N D S O R W E L L N E S S P R O G R A M

Is your recipe packing a nutritious

PUNCHDue to the hustle and bustle of our busy lives, many of us are having a hard time making healthy food choices for ourselves and our families. A challenge is that we often have favourite family recipes and comfort foods on regular rotation that are tasty but not overly healthy. It may seem like a large task to update family favourite recipes to be healthier, but small changes to a recipe can make a big difference in the overall nutritional content of a dish.

LOAD UP ON VEGETABLES & FRUITS

EASY RECIPE SUBSTITUTIONS

THIS ARTICLE OFFERS EASY WAYS TO ADAPT YOUR FAVOURITE RECIPES MAKING THEM HEALTHIER WITHOUT SACRIFICING FLAVOUR.

Vegetables and fruit offer vitamins and minerals important to our immune system and our body’s overall health. Easy ways to load up on vegetables and fruit include:

• Keeping a stash of frozen or canned vegetables on hand to toss into soups, salads, stews, and egg dishes.

• Chop, dice, or shred vegetables and fruit into muffins, stews, lasagna, meatloaf, and casseroles.

• Use pureed vegetables instead of corn starch or flour, to thicken soups, stews, and gravies.

To Reduce Added Fat To Reduce Added Sugar To Reduce Added Salt• Substitute two egg whites for each whole egg in your baking recipes.

• Substitute applesauce for half of the butter or margarine in baked goods.

• Replace higher-fat sour cream with lower-fat sour cream or plain yogurt.

• Substitute lean ground meats for all or part of ground beef in a recipe.

• Replace higher-fat cheese with lower-fat cheese whenever possible.

• Substitute vanilla, maple, or almond extract for a portion of the sugar in your recipe.

• Use fruits such as raisins, apricots, dates, or bananas.

• Add ingredients such as cocoa, cinnamon, unsweetened coconut, nutmeg, cloves, and ginger to boost sweet flavour.

• Try spices such as garlic, herbs, curry, or citrus zests instead of salt.

• Use garlic or onion powder instead of garlic or onion salt.

• Choose lower-sodium canned goods; drain and rinse canned vegetables and beans before using.

• When a recipe calls for broth, soups, or bouillon cubes, make your own or choose lower-sodium, sodium-reduced or no sodium varieties.

C I T Y O F W I N D S O R W E L L N E S S P R O G R A M

Try analyzing the nutrition content of your favourite recipe at www.eattracker.ca

Recipes can be a great tool for healthy meal planning and nutritious eating. However, it’s best to treat recipes as a set of guidelines instead of unbreakable rules. When first changing your favourite recipe, try making one change at a time and work from there. This way you can test the results and make adjustments as needed. Have fun and don’t worry if your first attempts need some fine-tuning. Go ahead and try some of the simple substitutions listed in this article to add a nutritious punch to any recipe. For more healthy recipe ideas and meal planning tips visit www.eatrightontario.ca

Fibre is important for your digestive and bowel health. Easy ways to increase the fibre in your recipes include:

• Substituting half the white flour for whole wheat flour, wheat bran, flax, or oatmeal in baking.

• Eat vegetable and fruit peels whenever possible (e.g., serve washed potatoes with skins on).

• Adding quinoa, barley, beans, or lentils to soups, stews, and main dishes.

• Use legume-based dips (e.g., hummus, edamame) instead of sour cream or mayo-based dips.

FIBRE IS YOUR FRIEND

When first changing

your favourite recipe,

try making one

change at a time and

work from there.

Canadian Partnership for Consumer Food Safety Educationwww.canfightbac.org

Dietitians of Canada www.dietitians.ca

Health Canada: Nutrition Labelling www.healthcanada.gc.ca/nutritionlabelling

Heart and Stroke Foundationwww.heartandstroke.ca/healthyweight

Foodland Ontariowww.ontario.ca/foodland-ontario

WEBSITESResources

C I T Y O F W I N D S O R W E L L N E S S P R O G R A M

C I T Y O F W I N D S O R W E L L N E S S P R O G R A M

PORTION

DISTORTIONSince the 1970s portion sizes of foods eaten at home and at restaurants have increased. In fact, research has shown that portion sizes offered by fast food chains are often two to five times larger than they should be (Young & Nestle, 2007). This has contributed to “portion distortion.”

Portion distortion is when portions of food that are larger than the recommended serving size seem normal. The truth is, whether eating at home or at a restaurant, portions are generally too large. A typical plate of food may hold more portions than you think.

A TYPICAL PLATE OF FOOD MAY HOLD

MORE PORTIONS THAN YOU THINK.

DID YOU KNOW

The GOOD NEWS is, the tips below can help you ‘right

size’ your portions.• Learn how many servings of each food group you need each

day by using Canada’s Food Guide. Aim to eat within the recommended range.

• Practice knowing how much is in a recommended serving size by using measuring cups, spoons, or a food scale.

• Use smaller plates, bowls, and cups when eating at home.• When eating in restaurants, ask the server to put half of

your meal in a takeout container before it arrives at the table, or share a meal with a friend.

Nutrients you may want MORE of such as fibre, iron, vitamin A, and calcium, look for 15% DV or more.

Nutrients you may want LESS of such as total fat, saturated fat, trans fat, and sodium, look for 5% DV or less.

PERCENT DAILY VALUE (% DV) CAN BE USED TO HELP YOU MAKE HEALTHIER FOOD CHOICES. USE THE ‘5 TO 15 RULE’.

BEING AWARE OF PROPER PORTION SIZES CAN HELP YOU REACH AND MAINTAIN A HEALTHY BODY WEIGHT.

P E R S O N A L H E A L T H G U I D E

MEET THE SMITHS. MEET THE JOHNSONS.

John and Jane are married with two kids and have full-time jobs. From

the moment they wake up, until the moment their heads hit the pillow,

they’re busy! Getting kids ready, packing their lunches, getting to work

on time, going home and preparing a meal in 45 minutes, before taking

the kids to hockey practice or dance classes. Once they’re home, it’s time for homework and off to bed soon after.

Jane and Jill are married and have full-time jobs. While they have no children, they’re also a busy family. In the morning, they get ready, sometimes pack a lunch, drive to work, and go home for a quick bite to eat before attending their niece’s recital or volunteering at the local meal program. Then, they go to the gym or play on a recreational sports team, and finally it’s time for bed.

HEALTHY EATING for busy

lives

Looking at their days, there is very little time to eat meals let alone prepare healthy meals! If this sounds familiar, you’re not alone. Half of Canadian adults don’t consume the minimum number of servings of vegetables and fruit recommended by Canada’s Food Guide (Garriguet, 2006). More than a quarter of Canadians between 31 and 50 years of age get more than 35 per cent of their calories from fat, the upper range of what is recommended by Health Canada (Garriguet, 2006). Having healthy eating habits can reduce our chances of developing many health problems. It also gives us energy and nutrients for growth and development, and allows us to live healthy, active lives.

Two-thirds of Canadian adults don’t meet their daily minimum recommended servings of milk and milk products

(Garriguet, 2006)

AS YOU READ THROUGH THIS PERSONAL HEALTH GUIDE, THINK OF WAYS YOU AND YOUR FAMILY MIGHT BE ABLE TO BUILD HEALTHY EATING INTO YOUR BUSY SCHEDULES.

Healthy eating is about enjoying a variety of nutritious foods and beverages at regular

intervals, and in the right amounts. It doesn’t mean we can’t eat fast food or eat less

healthy foods every now and then. But it does mean that we need to plan to ensure

that our meals and snacks usually include a variety of more nutritious food choices. We need to choose more vegetables and fruit,

as well as foods that are lower in fat, sugar, and sodium, but higher in fibre. It means

making healthier food choices in amounts appropriate for your age, gender, activity

level, and health. Following Canada’s Food Guide can help you meet the recommended

amounts of vitamins, minerals, and other nutrients for your age, gender, and life-stage (e.g., teen, older adult, pregnancy). Too little

or too much of any food group can cause nutrient imbalances. Healthy eating can

provide us with the energy and nutrients to live, learn, work, and play! Eating healthier

foods more often reduces your risk of nutrition-related health conditions such as

obesity, diabetes, heart disease, and cancer.

Start with a plan. It may seem like a chore, but planning meals and snacks for the day, or even the week, can make a big difference. When planning ahead, include at least three of the four food groups in meals and two food groups for snacks. Next, create a grocery list based on your weekly meal plan. This way, you’ll only buy foods you need and it will also speed up the time spent at the grocery store. This method may also help you stick to your food budget too. Now all you have to do is cook! Be sure to use lower-fat cooking methods like baking, roasting, broiling, and grilling. Planning does require some time at first, but in the long run, you will be less stressed; you will save time, money, and reduce waste.

WHAT IS HEALTHY EATING

HOW CAN I FIT HEALTHY EATING INTO MY BUSY SCHEDULE

SEASONING, CONDIMENTS, AND SPREADSVinaigrette salad dressing, hummus, tzatziki, salsa, nut butter, various spices (red pepper flakes, italian seasoning, chili powder, dried basil, cumin seeds), and vinegar

OTHERLower-sodium canned kidney beans and chickpeas, 100% real juice, no-salt-added chicken broth, unseasoned nuts, corn kernels for popcorn, espresso, no added sugar applesauce, fruit cup packed in fruit juice or light syrup, and raisins

MILK AND ALTERNATIVES Lower-fat - mozzarella, cheddar cheese, yogurt, cottage cheese, milk, and fortified soy beverage

MEAT AND ALTERNATIVES Flank or sirloin steak, boneless skinless chicken breasts, fish fillets, tuna canned in water, and eggs

GRAIN PRODUCTSWhole grain - english muffins, pita pockets, tortillas, bread, bagels, crackers, brown rice, vermicelli pasta, brown rice crackers, oatmeal, granola bars, and cereal (higher fibre and lower sugar)

VEGETABLES AND FRUITVegetables - Romaine lettuce, spinach, asparagus, broccoli, avocado, cauliflower, carrots, celery, cucumber, jalapeno peppers, red and green bell peppers, garlic, onions (green, yellow, and shallots), cilantro or parsley, potatoes (yukon gold, sweet, and new red), tomatoes, frozen corn, peas, and carrots

Fruit - grapes, bananas, pears, apples, oranges, fresh or frozen berries

HERE IS A GROCERY LIST OF ALL THE FOOD ITEMS YOU’LL NEED TO MAKE MEALS FROM THE SAMPLE WEEK’S MENU. The amount of each food item will vary based on the number of people in your family:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Breakfast

Whole grain English muffin with a mini-omelet (peppers and onion), and an orange

Lower-fat yogurt topped with oats and berries

Whole grain toast with hummus, lower-fat cheddar cheese, and 100% real juice

Hard-boiled egg on whole grain toast with grapes, and lower-fat milk or fortified soy beverage

Whole grain tortilla with nut butter and sliced banana, and café latte made with lower-fat milk

Lunch

Lunchbox chili rice and beans with a green salad (leafy greens, tomatoes, and peppers), and a lower-fat yogurt

Whole grain pita pocket stuffed with leftover grilled beef, salad greens, broccoli, peppers and a vinaigrette dressing; and a glass of lower-fat milk

Whole grain tortilla filled with leftover chicken and sweet potato filling, romaine lettuce, red pepper, cucumber, salsa, and lower-fat cottage cheese

Leftover Indian-spiced (curried) cauliflower, potatoes and chickpeas with whole grain pita wedges, broccoli, carrot sticks, and lower-fat yogurt

Leftover steamed fish on a salad of spinach, tomatoes, peppers, onion, dressed with a balsamic vinaigrette, with rye crackers, and lower-fat yogurt

Dinner

Vermicelli pasta with broccoli and grilled beef with steamed carrots and peas on the side, and a glass of lower-fat milk or fortified soy beverage

Chicken and sweet potato quesadillas on whole grain tortillas, lower-fat sour cream or plain yogurt, lower-fat cheddar cheese, and salsa, and a green salad

Indian-spiced (curried) cauliflower, potatoes, and chickpeas with brown rice, a green salad, and lower-fat yogurt

Quick steamed fish fillet with red potatoes, tomatoes, and asparagus on brown rice; and lower-fat milk

Make your own pita pizza night with roasted chicken, broccoli, red peppers, mozzarella and a fresh green salad

Snack options (choose from at least two food groups to create healthy snacks)

• Brown rice crackers with avocado and salsa

• Plain nuts with red and yellow pepper sticks

• Veggie sticks and rye crackers with tzatziki dip

• Apple with whole grain crackers

• Higher fibre, lower sugar cereal with lower-fat milk or fortified soy beverage

• Veggie sticks and toasted bagel chips

• Half a nut butter sandwich on whole grain bread

• No added sugar applesauce with higher fibre, lower sugar cereal

• Celery sticks with brown rice crackers

• A fruit cup packed in fruit juice or light syrup, and a higher fibre, lower sugar granola bar

• Whole grain crackers with tuna

• Oatmeal and pear

• Whole grain crackers with veggie sticks

• Ants on a log-celery filled with nut butter and topped with raisins

• Air popped popcorn and grapes

HERE’S A SAMPLE WEEK’S MENU TO GET YOU STARTED. Visit www.citywellness.ca/healthy-living/fuel-for-health/recipesfinalweb.pdf for recipes see below.

Refer to Canada’s Food Guide to find out the serving size for each food group and how many servings you need based on your age, gender, and life-stage. Please note that these menu items are just ideas and can be changed to meet your needs. For example, whole wheat pitas can be used in place of whole wheat tortillas and asparagus can be substituted for another dark green vegetable. Also, reduce your intake of sugar-sweetened beverages by drinking water throughout the day, including with meals and snacks.

Resources &

WEBSITESEatRight Ontario http://www.eatrightontario.ca/en/default.aspx• Visit this website to plan your weekly menus, find new recipes, and for

answers to your nutrition questions

Health Canada http://www.hc-sc.gc.ca/index-eng.php• Find general nutrition information by visiting Health Canada’s website

Heart and Stroke Foundation http://www.heartandstroke.com • This website has great recipe ideas for the whole family including kids.

Click on Health Information and then Recipes to access them.

01. Do you eat at least one dark green and one orange vegetable each day?

02. Do you choose vegetables and fruit prepared with little or no added fat, sugar, or salt?

03. Do you have vegetables and fruit more often than juice?

04. Do you make at least half of your grain products whole grain each day?

05. Do you choose grain products that are lower in fat, sugar, or salt?

06. Do you drink skim, 1%, or 2% milk each day? 07. Do you select lower-fat milk alternatives

(e.g., cheese, yogurt, fortified soy, rice or almond beverages)?

08. Do you have meat alternatives such as beans, lentils, and tofu at least once a week?

09. Do you eat at least two Food Guide Servings of fish like herring, salmon, and sardines each week?

10. Do you select lean meat and alternatives prepared with little or no added fat or salt?

HOW WELL DO YOU AND YOUR FAMILY EAT, COMPARED TO CANADA’S FOOD GUIDE? Check the box that matches your usual eating practice.

Y= YES, N= NO, N/A= NOT APPLICABLEY N N/A

If you answered ‘yes’ to

most of these questions,

then you’re on the

right track to meeting

your nutritional needs

as recommended by

Canada’s Food Guide.

If most of your answers

were ‘no’, then you may

be in need of a nutrition

tune-up! Look at the

questions you answered

‘no’ to, and see where

you might want to make

changes.

C I T Y O F W I N D S O R W E L L N E S S P R O G R A M

CHILDREN’S

NUTRITIONWHATWHENWHERE

As a parent or caregiver, you want to make sure your child is healthy and properly nourished. It can be frustrating when children refuse to eat healthy foods, but bribing or forcing your child to eat will only start a power struggle. Here is some information to help decrease mealtime stress.

PARENTS AND CHILDREN HAVE DIFFERENT ROLES IN TERMS OF FOOD. THE

PARENT’S ROLE IS TO DECIDE:

• WHERE food is served. Encourage children to eat at the table.

• WHEN food is served. Establish a routine with set meal and snack times.

• WHAT food is served. Include a variety of foods from Canada’s Food Guide to encourage the child to try new things.

THE CHILD’S ROLE is to decide if and how much to eat. These roles will help create a positive eating environment and will support children as they learn how to respond to their hunger.

Parents need to be positive role models when it comes to food. Children like to mirror your food choices and body image beliefs. If you’re constantly dieting and complaining about your body, children grow up thinking its normal behaviour and will mirror it.

OTHER STEPS YOU CAN TAKE TO ENCOURAGE HEALTHY EATING:• Get kids involved. Including children in shopping and cooking activities

will help them build important life skills and get them excited about food.

• Introduce new foods gradually. Serving small amounts of new items along with favourite foods will increase the likelihood of children trying it. Remember – you may need to offer a food a number of times before your child accepts it!

Have your child’s growth monitored by your health care professional to make sure they are properly nourished. You

can also track their food intake for a typical week to make sure they’re getting

the right balance of food for their stage of growth and development.

C I T Y O F W I N D S O R W E L L N E S S P R O G R A M

• The Basic Shelf list of foods.• How to safely store food.• Shopping tips to save money.• Substituting ingredients.• Basic equipment list for cooking.• Healthy eating tips.

Do you think eating healthy is too expensive or hard to do? Not anymore! The Basic Shelf Cookbook from the Canadian Public Health Association is a great resource with tasty recipes made from one list of nutritious, low cost ingredients called “the basic shelf”.The basic shelf list for each recipe will help you eat foods from all four food groups of Canada’s Food Guide. In addition, most of the ingredients don’t have to be refrigerated, allowing for a longer shelf life. The book also outlines:

THE BASIC SHELF COOKBOOK

Purchase

the book at

publications.

cpha.ca

or call

1-613-725-3769.

BEING A “MINDFUL” GROCERY SHOPPER

MEANS PLANNING TO MAKE HEALTHY

FOOD-RELATED PURCHASES AND

STICKING TO YOUR PLAN.

A key tool of a mindful grocery shopper is a detailed list. A list can help you avoid impulse purchases, reduce your time in the store, and ensure you have a variety of foods. Your list should be based on your weekly meal plan. The more complete your list is, the less likely you are to make unhealthy choices while shopping.

HERE ARE SOME TIPS TO HELP YOU MAKE YOUR LIST:• Keep a running list throughout the

week of items you have used.

• Use resources such as The Basic Shelf Cookbook for healthy ideas.

• Get input from family members.• Check flyers for healthy staples.

Read the PERSONAL HEALTH GUIDE - Healthy Eating for Busy Lives for meal planning tips!

Mindful grocery shopping also includes being aware of yourself when shopping. For

example, if you’re hungry, rushed, or stressed, you’re

more likely to purchase foods higher in sugar and fat.

Keep in mind that store displays are attention grabbing

to lure you into purchasing items which may not be on

your list. Be aware that these items are often less healthy.

Be a mindful grocery shopper and retake control of your food purchases!

SHOPPINGMINDFUL

[

2014 MENTAL HEALTH FORUM

The City of Windsor Workplace Wellness Program in conjunction

with the Corporate Staff Development and Employee Family

Assistance Committees were proud to promote the annual Mental

Health Forum to coincide with the National Mental Health

Campaign titled, “Be Mind Full” from May 5-11, 2014. To help kick-

off the event, the committees offered a series of workshops and

presentations during the month of May. These were designed to

encourage staff at all levels of the organization to learn, talk, reflect

and engage with others on several issues relating to mental health.

IN TOTAL, 263 EMPLOYEES attended the workshops throughout the month. Feedback for this initiative was very positive and in favour of having more workshops and presentations related to mental health and wellness. On behalf of the Workplace Wellness Program committee, we would like to thank all the guest speakers and employees who participated in this year’s very successful mental health forum.

A HUGE SUCCESS!

A TOTAL OF 10 DIFFERENT MENTAL HEALTH TOPICS WERE OFFERED THROUGHOUT THE MONTH WHICH FOCUSED ON A VARIETY OF TIMELY MENTAL HEALTH ISSUES:

•Understanding Depressive Illness•Raising Financially Responsible Children

• The Art of Living – Meditation and Breathing Techniques

• Substance Use – Current issues, A Windsor Police Services perspective

•Retirement Planning

• Cyber Bullying – Current issues with Windsor Police Services

•Naturopathic Medicine and Mental Health•Post-Traumatic Stress Disorder•Teens and Mental Health

• Smart Shopping – Reducing the stress of shopping healthy and keeping costs down

CROSSWORDP U Z Z L E

AND THE WINNERS ARE...

ADRIAN AZZOPARDI Public Works$50 Devonshire Gift Certificate RENE WALLACEHuron Lodge, Nursing$50 Devonshire Gift Certificate

DOREEN LYONSSocial Services$50 Zehrs Gift Certificate SEAN SOANESOperations$50 Zehrs Gift Certificate

Thank you to everyone who participated in the Crossword Puzzle Contest featured in the Know Diabetes Winter 2013/2014 newsletter.

DON’T FORGET TO FILL OUT THE FUEL FOR HEALTH CONTEST featured in this newsletter for a chance to win some great prizes. Contest is open to City of Windsor employees, retirees and family members.

NAME:

DEPARTMENT:

EMAIL:

PHONE:

PRINT AND SUBMIT YOUR COMPLETED BALLOT FOR A CHANCE TO WIN!

CONTEST DEADLINE: August 29th, 2014Once you have completed the contest, send it through inter-office mail to Renee Rucculo (Staff Development Coordinator- 519-255-6515 ext. 6207) for a chance to win one of two $25.00 gift cards to Zehrs or Devonshire Mall. Human Resources Department – 400 City Hall Square E., Suite 408.

In today’s society, we are all bombarded with information about nutrition. Everywhere we look, there are messages about what we should or shouldn’t be eating. Getting the facts about how to eat healthy can be a

challenge. This contest will help you begin your journey to sort nutritional fact from fiction.

1) Honey or brown sugar is healthier than white sugar.

2) “Multi-grain” is not the same as “whole-grain”.

3) Sea salt, a natural product, is healthier than regular table salt.

4) Certain foods like grapefruit, cabbage soup, or celery can’t burn fat and will not make you lose weight more quickly.

5) Coconut water hydrates you better than water.

6) Greek yogurt is healthier than other yogurts.

BELOW IS A LIST OF COMMON MYTHS. SEE HOW WELL YOU KNOW YOUR NUTRITION FACTS:

FACTOR FICTION

RE

FE

RE

NC

ES INTRODUCTION

KEY REFERENCE:Statistics Canada. (2012). Health Profile. (82-228-XWE). Ottawa. Retrieved from http://www12.statcan.gc.ca/health-sante/82-228/index.cfm?Lang=E

MOOD & FOOD KEY REFERENCES:Fortuna, J., L. (2012). The obesity epidemic and food addiction: Clinical similarities to drug dependence. Journal of Psychoactive Drugs, 44(1), 56-63. Doi: 10.1080/02791072.2012.662092Levitan, R. D., and Davis, C. (2010). Emotions and eating behaviour: implications for the current obesity epidemic. University of Toronto Quarterly, 79(2), 783-799. Doi: 10.3138/UTQ.79.2.783Nutrition Action Health Letter. (2009). Why we overeat. Centre for Science in the Public Interest, July/August, 3-6.

NUTRITIOUS PUNCH KEY REFERENCES:Dietitians of Canada. (2012). Healthy eating guidelines for increasing your fibre intake. Retrieved from http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/ Fibre/Increasing-Your-Fibre-Intake.aspxEat Right Ontario. (2010). Bake it up! Retrieved from http://www.eatrightontario. ca/en/Articles/School-Health/Ontario%E2%80%99s-School-Food-and-Beverage- Policy/Bake-It-Up!.aspxMayo Clinic. (2010). Recipe makeovers: 5 ways to create healthy recipes. Retrieved from http://www.mayoclinic.com/health/healthy-recipes/NU00584

PORTION DISTORTION KEY REFERENCE:Young, L., & Nestle, M. (2007). Portion sizes and obesity: Responses of fast-food companies. Journal of Public Health Policy, 28, 238-248. doi: 10.1057/palgrave. jphp.3200127

CHILDREN’S NUTRITION KEY REFERENCE:Dietitians of Canada. (2012). Children. Retrieved from http://www.dietitians.ca/ Your-Health/Nutrition-A-Z/Children.aspx

MINDFUL SHOPPING KEY REFERENCE:Cohen, D.A., & Babey, S.H. (2012). Candy at the cash register – A risk factor for obesity and chronic disease New England Journal of Medicine, 367(15), 1381-1383. doi:10.1056/NEJMp1209443

HEALTHY DONATIONS KEY REFERENCE:Ontario Association of Food Banks. (2012). Hunger count 2012 – Provincial report. Retrieved from http://www.oafb.ca/2012hungercount

EMPTY CALORIES KEY REFERENCE:Clark, N. (2008). Nancy Clark’s sports nutrition guidebook (5th ed.). Canada: Human Kinetics.

TAKE A STAND KEY REFERENCE:Owen, A., Bauman, A., & Brown, W. (2008). Too much sitting: A novel and important predictor of chronic disease risk? British Journal of Sports Medicine, 43, 81-83. doi:10.1136/ bjsm.2008.055269

Nutrition Support Services:

Nutrition Support Services help you make positive changes to your diet by addressing underlying issues associated with weight, eating routines, and lifestyle change. In addition, it offers support for a proactive and self-care approach to wellness. A Registered Dietitian is available by telephone to assess your eating habits, identify dietary concerns, and answer any questions.

Naturopathic Services:

Naturopathic Service provides a holistic approach to good health where symptoms of disease are seen as warning signs of the improper functioning of body and lifestyle habits. A Doctor of Naturopathic Medicine will provide information about naturopathic medicine by telephone.

Health Coaching Services:

Health Coaching Services is a personalized and interactive process tailored to your health issues. Coaching begins with an assessment and review of your health history, followed by objective setting and action planning. Support is provided by Registered Nurses and Occupational Health Nurses. The consultations are provided by telephone.

EMPLOYEE AND FAMILY ASSISTANCE

PROGRAM (EFAP)

While you may have supports within your workplace, family, or community, the EFAP is also available to assist you and your family with personal and professional issues. As well as counselling support, your EFAP offers additional programs and services designed to enhance your personal health and well-being. The services are confidential, voluntary, and are offered to you at no cost within the EFAP.

City of Windsor employees, retirees, Windsor Police Services employees, Transit Windsor employees, and immediate family members, are eligible for the EFAP. To access the EFAP call toll free 1-800-387-4765, or visit the Shepell EFAP online at www.workhealthlife.com.

RE

FE

RE

NC

ES

P R O F I L EM a r i n a M c C a r t h y

© 2014. Produced by the Windsor-Essex County Health Unit in partnership with City of Windsor Wellness. This newsletter may not be reproduced without written permission. Please keep in mind that this newsletter is not intended to diagnose or treat illnesses. Please consult your physician regarding personal health problems or major changes in diet or exercise.

Being active has always been important to Marina. Since Marina was very young she has been involved in sports and physical activity. “I have been playing tennis since I was six years old and I still love to play,” says Marina.

For Marina a typical week is playing tennis 4 to 5 times a week at Central Park, walking her dog every night and regular visits to the gym for water aerobics, weights, and cardio. “I think I have played or tried every sport except soccer,” laughs Marina. As well, Marina has started participating in a new sport called “Pickle Ball”. She adds, “It is a new sport that began in the U.S.; it’s for those people who are older and used to play tennis. Pickle ball is played on a badminton sized court, with a net that is set up like tennis. You play with a whiffle ball and a wooden paddle. I play in a drop-in-league for those aged 55 and over at the WFCU centre.”

Marina has always encouraged her family to be active. She not only played the sports she enjoyed, but also became actively involved with her three children’s interest in sports and activities. “When my children were at their cross-country running practices, I would also run with them. I helped coach my daughter’s fastball team. I would be out there at practices pitching balls to the team. For my son’s hockey games I would score keep,” explains Marina. She is also happy to see that her values she encouraged in her children are still being practiced today with their own families. “My children are still active today which is great. When we get together for family events, we usually all go for a walk after the meal. I still score keep for my son’s baseball games,” she says.

Along with being physically active Marina understands the importance of healthy eating. She stresses, “I am not perfect. I love to bake. I remember putting 20 lbs on when I started using my bread making machine. But I have learned throughout the years to try to eat healthier balanced meals and keep everything in moderation. Also being active has helped me maintain my weight.” In addition Marina’s husband was diagnosed with diabetes a few years back. Since then she has become even more aware of eating healthy and being careful what foods she buys and eats due to his dietary concerns.

What advice does Marina have for others trying to be active? Marina knows it can be difficult to find the time, but she advises that, “You need to make the time. It is important to be active and watch what you eat. It can be difficult for those who have full time jobs and are trying to raise a family to find time, But just start small. For example start going on walks on your breaks or at lunch.”

Marina understands the benefits of staying active and leading a healthy lifestyle. She has not had any serious health issues and attributes a lot of it to being involved in sports and an overall active lifestyle. “I look at my own father who gave up tennis at 91 because it became too difficult as he got older. So he decided he should take up another sport; golf. I hope I have his genes!” smiles Marina.

We would like to congratulate Marina for qualifying for the Ontario 55+ Games which will be held in the City of Windsor and the Town of Amherstburg, August 19 – 21, 2014. In order to qualify for the provincial games, Marina won the gold in ladies pairs tennis locally. On behalf of the Workplace Wellness Program Committees we wish you all the best at the games. Good luck!

CURRENT POSITION: Windsor Public Library (17 ½ years) Circulation Service Representative (permanent part-time)