ACHIEVING AND MAINTAINING A HEALTHY WEIGHT4_FNL).pdf · weight for you? First of all, there is no secret or magic bullet to achieving and maintaining a healthy weight. It’s a matter

IN THIS ISSUE:Achieving and Maintaining a Healthy Weight .................................................1What’s BMI? ........................................................2Boomeritis: Avoiding Exercise and Sports Injuries After 40 ...................................2Reduce Your Risk of Heart Disease ............4What is Happiness? ..........................................5Introducing Ceridian LifeWorks Mobile....6More, More, More .............................................6

LifeWorks Newsletter

Making healthy choices isn’t always easy. The temptation to over-indulge can be powerful, committing to changes can be a struggle, and winter weather may drive you to the couch where it’s warm and cozy. LifeWorks can help! Maybe you’re thinking about increasing your level of physical activity, quitting tobacco, eating a more balanced diet, or making some simple changes to your everyday lifestyle to boost enjoyment. LifeWorks has tips, articles, tools and resources to guide you towards healthier choices – both emotional and physical – and to support you on your personal wellness journey!

Do you struggle with your weight? Have you tried one diet after another? What is the secret to achieving and maintaining a healthy weight? And what is a healthy weight for you?

First of all, there is no secret or magic bullet to achieving and maintaining a healthy weight. It’s a matter of a balanced diet, portion control and regular exercise. To lose weight, you need to take in fewer calories than you use. To gain weight, you need to up your caloric intake. To maintain your weight, you need to determine the number of calories you consume every day. Most importantly, you must always remember that you don’t want to lower or increase your calories at the expense of nutrition.

DietFollowing Canada’s Food Guide can help you make sure you’re getting all the nutrition you need while managing your weight. Canada’s Food Guide suggests eating plenty of fruits, vegetables, and whole grains and cutting back on animal protein, saturated fat and cholesterol.

The purpose of any food guide is to assist you in making choices that promote health and reduce the risk of nutrition-related chronic disease. Canada’s Food Guide can also help you determine appropriate portions, defined by common measurements such as grams, cups or pieces.

To access Canada’s Food Guide and other great resources, order the LifeWorks Healthy Weight Packet. Or, personalize

your own guide using a convenient and helpful interactive online application: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html

Nutritional tips to help you increase your energyEating balanced meals is important for providing the energy needed for your physical and emotional health. Here are four simple tips to ensure the have the energy you need to function at your best:

ACHIEVING AND MAINTAINING A HEALTHY WEIGHT

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BMI Weight Status

Below 18.5 Underweight

18.5 - 24.9 Normal

25.0 - 29.9 Overweight

30.0 and above Obese

WHAT’S BMI? BMI or Body Mass Index is calculated using a mathematical formula involving your height and current weight. For adults 20 years and older, BMI is interpreted using standard weight status categories that are the same for all adults.

Want to know your BMI? Your doctor can help, or you can calculate it using the Healthy Weight Calculators available on www.lifeworks.com.

BOOMERITIS: AVOIDING EXERCISE AND SPORTS INJURIES AFTER 40You may have heard the following inspirational adage before: “40 is the new 30”. This is an excellent attitude – one that may encourage you to remain active and take advantage of all the exciting options available to you – from slo-pitch and golf to Pilates, hot yoga, cycling or marathons. Experts agree that staying fit as you age is good for your physical health and well-being. It’s also important in midlife to take precautions and to listen to your body so you don’t overdo it.

If you’re age 40 or older and you exercise regularly, you may be suffering midlife sports-related injuries, which the American Academy of Orthopedic Surgeons (AAOS) has labeled ‘boomeritis’. Here are 10 tips to help you avoid boomeritis:

1. Talk with your family physician before beginning any exercise program. If you have not participated in sports or an exercise program for some time, be sure to talk with your family physician before getting started. If you are about to start a new or rigorous activity such as spinning, basketball or power yoga, consult your family physician first.

1. Drink several of glasses of water each day. The amount of water you need varies depending on your weight and activity level. Find your recommended water intake by dividing your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. Drinking water throughout the day helps flush out toxins from the body, provides energy, helps digestion, and reduces your risk of infection and disease.

2. Go green. Cynthia Stadd, a New York-based holistic health and nutrition counsellor, says, “Green vegetables are the food most missing from modern diets. They strengthen blood and immune systems, prevent cancer and fight depression naturally.” Also, the fibre found in raw greens will help your digestive system. Many health experts report that greens are excellent in providing energy, and helping with concentration and mental abilities. Instead of that afternoon cup of java, add some greens to a hot soup for a much-needed boost.

3. Take multi-vitamins on a regular basis to make sure you’re getting the

appropriate amount of nutrients. Always read the label on the vitamin bottle for important directions, and be sure to consult with your physician before adding vitamins to your diet.

4. Eat small snacks rather than large meals. This helps to reduce hunger and stabilize sugar levels. For those who deal with health issues such as diabetes or hypoglycaemia, this information may be very helpful. Naturally, when your body is experiencing low blood sugar, your appetite increases causing you to run to the vending machine for a quick fix. Planning ahead and having prepared snacks on hand will ensure that you never reach this state. Examples of healthy snacks include:

❚ A few apple slices with peanut butter

❚ 15 raw almonds with one fresh orange

❚ A cup of cereal with ½ cup of non-fat milk

❚ two hard boiled eggs with mustard

Creating a healthy diet that you can stick to throughout your life will help you achieve and maintain your desired weight.

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2. Avoid overdoing it on the weekends to make up for inactivity all week long. Make exercise a part of your everyday routine and not just your weekend routine. “Don’t succumb to the ‘weekend warrior’ syndrome,” caution experts at http://www.boomer-itis.org. “Compressing your physical activity into two days sets you up for trouble and doesn’t increase your fitness level.” Experts recommend that you try to get at least 30 minutes of moderate physical activity every day. If you’re pressed for time, break up your exercise into 10-minute chunks. Remember that moderate physical activity can include walking, gardening, or taking the stairs instead of the elevator.

3. Make sure your walking or running shoes fit properly. You might want to go to a reputable sports store for a consultation, or consult your family physician. The wrong shoes can cause foot, knee, and other injuries.

4. Wear protective gear such as a helmet and reflective clothing when you bicycle, or goggles when you play racquetball. It’s important to put safety first. Wear a helmet every time you bike. According to government figures, baby boomers riding bicycles died from head injuries at nearly twice the rate as children riding bikes; that’s because fewer adults than children wear helmets. Only 43 per cent of baby boomers wear helmets when riding a bike, compared to 69 per cent of children. Make sure you wear reflective clothing and that your bike has a light that works for cycling in the evening and night hours. Avoid roads with congested traffic and know the rules of the road when cycling on public streets.

5. Take five to 10 minutes to warm up and stretch before and after physical activity. It’s important to warm up and stretch, especially as you grow older. Hold stretches for at least 10 to 30 seconds. Stretching before and after physical activity helps prevent injuries by increasing flexibility.

6. Have someone knowledgeable show you how to use exercise equipment and help you get started. Before starting a weight-training program, ask a professional to show you how to use the hand weights or weight machines. Many exercise facilities have exercise physiologists on staff to help you develop a personalized program and provide instruction on the proper use of exercise equipment. Sports stores and exercise and recreational facilities in your area may have a list of instructors who can show you how to use in-line skating equipment, free weights and other equipment.

7. Vary your exercise routine. If you vary your routine, you won’t strain or overuse your muscles. You might try walking three days a week, using a stationary bicycle another day, and lifting weights on the days in between. Resistance training strengthens muscles and decreases the risk of bone and soft tissue injuries. Try for a balanced program of cardiovascular activity like walking, mixed with strength training and stretching, to increase flexibility.

8. Find a buddy to exercise with if you’re having trouble getting motivated. Walking is more fun and the time passes more quickly when you go with a friend. Meeting a friend at the gym is a way to combine socializing and staying fit.

9. Work up to your goals gradually. If you want to run a five-mile race but are only used to running two miles, work up to the five miles slowly. “When changing your activity level, increase it in increments of no more than 10 per cent per week,” advise the experts at http://www.boomer-itis.org. “Slowly build up to more miles each week until you reach your higher goal. Also use the 10 per cent rule as your guide for strength training and increase your weights gradually.” As you increase your weights, alternate between lighter and heavier weights to receive the full benefit of weight training; if you maintain the same weight levels over long periods, the benefits decrease.

10. If you are having knee, shoulder, or muscle aches and pains, give your body time to recover before exercising again. You might try a different activity that uses different muscles, or consult a trainer about exercises you can do to spare your joints. If your pain persists, consult your family physician. You might benefit from seeing an orthopaedist or physical therapist. Weight training and aerobic exercise can be done in a pool with specialized equipment that delivers the benefits of exercise while limiting the stress on joints. Look for books on water exercise at your library or bookstore, or talk with a professional about your exercise plan to help you avoid injuries.

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February is Heart Month in Canada – are you aware of what you can do to lessen your risks of cardiovascular disease? Cardiovascular disease is defined as diseases or injuries of the heart, the blood vessels of the heart and/or the system of blood vessels throughout the body and within the brain. It is also the leading cause of death worldwide. In 2008 (the latest figures as per the Heart & Stroke Foundation of Canada), cardiovascular disease accounted for:

■ 29% of all deaths in Canada

■ 28% of all male deaths

■ 29.7% of all female deaths

There are some cardiovascular disease risk factors you can't control – such as age, gender, family history, whether or not you’ve experienced a prior stroke or heart attack, and ethnicity – but you can control most risk factors through simple lifestyle changes. The following is a list of eight controllable or modifiable risk factors:

1. Smoking. Smokers have two to three times the risk of developing heart disease than non-smokers. Exposure to second-hand smoke also increases one's risk.

2. High blood pressure (hypertension). High blood pressure makes the heart work harder, causing it to thicken and

stiffen. When high blood pressure exists with obesity, smoking, high blood cholesterol levels, or diabetes, the risk of heart attack or stroke increases several times.

3. High blood cholesterol. The higher your total cholesterol, the higher your risk for heart disease. Your total cholesterol should be less than 200 mg/dl; HDL (good cholesterol) higher than 40 mg/dl in men and 50 mg/dl in women (the higher the better); and LDL (bad cholesterol) should be less than 130 mg/dl. For those with diabetes or multiple risk factors, LDL should be less than 100 mg/dl.

4. Being overweight. Excess weight – especially around the waist – puts significant strain on your heart, raises blood pressure and bad cholesterol, and lowers good cholesterol. Excess weight also increases your risk of developing type 2 diabetes – a major risk factor for heart disease.

5. Physical inactivity. The heart is a muscle and like any muscle, needs regular exercise to stay in shape.

6. Diabetes. Even when blood sugar levels are under control, diabetes increases the risk of heart disease and stroke, but the risks are even greater if blood sugar is not well controlled. About three-quarters of people with diabetes die of some form of heart or blood vessel disease.

7. Stress. Some researchers feel that stress and unresolved anger are risk factors in themselves, while others believe that people under stress are simply more likely to smoke, drink and overeat.

8. Excessive alcohol consumption can raise blood pressure and blood sugar as well as contribute to obesity.

Reduce your risks 1. Quit smoking. When you quit

smoking, your risk of heart disease drops dramatically within just one year. No matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

2. Eat a heart-healthy diet rich in fruits, vegetables, whole grains, low-fat dairy products, legumes, low-fat sources of protein and certain types of fish. Limit consumption of saturated, polyunsaturated, and monounsaturated fats – sources include beef, butter, cheese, milk, and coconut and palm oils – and trans fats – things like fast foods, bakery products, packaged snack foods, margarines and crackers.

3. Lose weight. Even losing 10 pounds can significantly lower your heart disease risk.

4. Exercise. Regular physical activity can help control blood cholesterol, diabetes and weight, as well as help lower blood pressure in some people.

Control your ‘modifiable’ risk factors!

REDUCEYOUR

RISKOF HEART DISEASE

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Healthy adults should participate in vigorous aerobic exercise – such as brisk walking, jogging, swimming or cycling – for 30 minutes a day. However, even activities like gardening or walking are beneficial. Consult your doctor before starting any exercise program.

5. Control your cholesterol. A healthy diet and regular exercise will usually lower cholesterol levels. If this is not the case, you may need medication. Consult with your doctor.

6. Control your blood pressure. Optimal blood pressure is less than 120/80. Quit smoking, lose weight, exercise, limit salt and alcohol, eat a heart-healthy diet and reduce stress. If these lifestyle changes do not bring your blood pressure down, your doctor may try medication.

7. Control diabetes. If you have diabetes, it's extremely important to work with your doctor to manage it and control any other risk factors.

8. Manage stress. Learn to manage stress by practicing relaxation techniques, managing your time effectively, and setting realistic goals.

9. Know your numbers (blood pressure, cholesterol, triglycerides, blood sugar, and weight) by getting regular check-ups. Screenings should start in childhood and adults should have their blood pressure checked at least every two years and cholesterol measured at least once every five years. More frequent checks may be required if your numbers aren't optimal or if you have other risk factors.

Just remember, the sooner you begin working to reduce your risks, the sooner you can reap the health benefits.

Resources

The Heart and Stroke Foundation of Canada Risk Assessment http://ww2.heartandstroke.ca/hs_risk.asp

Health Canada http://www.hc-sc.gc.ca

Public Health Agency of Canada http://www.phac-aspc.gc.ca

What does happiness mean? Does happiness mean the same thing to each of us? Maybe you’d define it as a special moment of peace and contentment – like enjoying a quiet evening out on your cottage deck at sunset, or achieving a significant personal goal. Or, maybe your happiness comes from taking stock of and being grateful for all the positivity and goodness in your life, like family, friends, education and health.

According to Louisa Jewell, people and organizational specialist and president of Positive Matters, happiness is well-being. And, at the heart of happiness and well-being is an ability to create and maintain a healthy psychological state.

“Much of the research on good physical health now includes research on good psychological health, such as our ability to manage stress and deal with life’s challenges,” says Jewell in the LifeWorks podcast series, The 5 Pillars of Happiness. “Martin Seligman, who is considered the founding father of positive psychology, determined that there are five components to what he calls psychological well-being. Happiness is composed of three different elements: positive emotions, engagement and union, and for a broader discussion on well-being, we also add positive relationships and positive accomplishment to that equation.”

Research shows that a higher level of well-being and happiness can lead to greater levels of success. One study found that people who are happier at work had improved self-confidence, they had greater leadership ability, they exhibited greater warmth, greater sociability, had more friends, and earned higher ratings from their supervisors.

But, what if we aren’t happy and smiling all the time? Are we failing if we’re not always happy?

“We feel pressure to be happy all the time, don’t we?” says Jewell. “If we’re not in a great mood or if we’re stricken with some illness and people say: ‘oh, just think positive thoughts’. You know that’s unrealistic; that is just not reality to expect to be happy all the time. What’s important is a healthy balance of positive to negative and not the complete absence of the negative.”

Ultimately, we need to decide what gives us joy then make time for those things that make us happy. Whether it's spending time with friends, going to the movies, or just playing with the kids, make the activities you love to do a priority. And, remember, you can choose to be positive or you can choose to be negative. A positive outlook isn't just something that you're born with. It’s a skill that you can learn with practice.

To learn more about happiness, access LifeWorks’ complete “The 5 Pillars of Happiness” podcast series.

HAPPINESS?WHAT IS

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Go online to access other valuable resources, assessments and information: www.lifeworks.com

Looking for more information? Go online to www.lifeworks.com to read, download or order articles, booklets, audio recordings and other resources on wellness, relationships, workplace issues and more. Some of these include:

Audio recordings60 Minutes to a Better You (CD/audio file): How can we become happier? In this inspiring recording, Tal Ben-Shahar, an author and well-known authority on positive psychology, describes four basic ways to achieve greater happiness – by accepting your emotions, simplifying your life, focusing on the mind-body connection, and practicing gratitude.

Practicing Gratitude – podcast: Tal Ben-Shahar, the best-selling author of Happier talks about how to practice and express gratitude in your daily life.

Taking Charge of Your Life – podcast: Laura Berman Fortgang, a pioneer in the personal coaching field and the author of several bestselling books, shares strategies on how to take charge of your life and make the changes you’ve always wanted to make.

Work-life BlogMolly Brennan is a busy mother of three, and a full-time employee in the not-for-profit sector. In this helpful new blog, Molly shares some of those strategies and tips that help keep her family on track, and writes about her personal work-life balance struggles.

BookletGratitude Journal (36 pages)

This small pocket journal offers an easy and appealing place for you to write down and recall the things in your life for which you are most grateful – an activity that research has shown to be a key ingredient of happiness. The pages are interspersed with quotations to inspire you to take time to appreciate life’s blessings. By writing in it as often as you can, practicing gratitude will become a habit that will make you feel better and better.

INTRODUCING Ceridian LifeWorks Mobile! LifeWorks is your source for information and support when navigating through life’s changes and challenges. Through your Employee Assistance Program, you already have access to helpful telephonic consultations and practical online resources. With our brand-new Ceridian LifeWorks Mobile, help is now as close as your smartphone!

This mobile application offers a convenient way to manage your life, health, family, money and work with topics ranging from managing stress to work-life balance. It’s a confidential source of information you can count on, whenever you need it, from wherever you are, and is provided by your employer as an employee benefit, or by your school or insurance company.

Are you ready to get started with Ceridian LifeWorks Mobile?

■ Click on your device's app store icon below to install LifeWorks Mobile.

■ Once downloaded to your device, open the app, and enter your user ID and password (the same login you use to access the EAP website on your computer).

■ Choose “Remember me” when you log in, and you won’t need to log in again.

■ Once you’ve opened the app, if you decide you want to speak with a consultant directly, you can click on “Need assistance/help” and the toll-free program number will appear. One more click and you’ll be connected by phone to your EAP!