Life newsletter Oct. 2013

Welcome to your LIFE! Our newsletter is back!

The Healthy Returns Newsletter is back and it has a new look and a new name: LIFE (Lifestyle Improvement for Employees). Thanks to Stephan Drew in Public Health for submitting the winning name in our renaming contest.

Since the last newsletter, there have been some changes in the program.

Mary Beth Beasley has left her role as the Wellness Consultant and we have welcomed Bianca Bitsakakis to the position.

Visit us on the portal!

Looking for more information on Wellness? Go to the employee portal and click the green Wellness tab on the right-hand Quicklinks menu.

In an effort to make the newsletter more consistent and accessible to a large number of Regional employees, the LIFE (Lifestyle Improvement for Employees) newsletter will now be distributed four times a year inside the Connections newsletter.

About Bianca My name is Bianca and I joined the Region as the Wellness Consultant in February 2013. I am here on a temporary basis for 10-12 hours a week.

workplace and facilitate continued growth of the Region’s LIFE (Lifestyle Improvement for Employees) program.

I am a social worker/therapist by profession with lots of experience providing therapy and support for families, individuals and clients. I have also taken on the roles of caregiver, mediator, taxi driver, psychologist, referee, chef, and personal care assistant as a parent and grandparent.

I recognize the challenges and struggles that it takes to have a healthy work-life balance and how important it is to have a sense of wellness both at work and at home.

I’m looking forward to having this opportunity to work with all of you to promote health and wellness at the Region. I will be in the office at 150 Frederick Street, 3rd Floor, on Wednesdays and some additional days. I can be reached at Bbitsakakis@ regionofwaterloo.ca or 519-575-4461.

I plan to work with committees, staff and volunteers who contribute to health and wellness initiatives in the

OCTOBER 2013

Employee Centre PULSE Fitness Consultant Bio: Terry Ford I am originally from Alberta, but I have been a resident of the K-W area since the age of nine. My younger years were spent in music with the Ventures Drum Corps and later in the Waterloo Regional Police Band.

Did you know the Region has nine well maintained Employee Fitness Centres to benefit your health and wellness?

Consider joining an Employee Centre near your workplace that will save you valuable time or an Employee Centre near your home.

For a small bi-weekly fee, you can work out on breaks, before or after work, affording you additional quality time with family and friends once the workday is done.

Orientations are available to acquaint you with the equipment and give you a basic fitness program to follow. Check out the portal photos, fitness class schedules and membership information.

For more information, please contact one of the Fitness Consultants: Terry Ford designfitness@sentex.net Andrea Potzauf – andreapotzauf@yahoo.ca

I attended Grand River Collegiate and later Conestoga College. After a career in the insurance industry, I dove into fitness almost two decades ago turning a hobby into a life changing habit and career. It is my love of life, fitness and health that leads me in the never ending quest for knowledge and education relative to wellness and the mind-body connection that defines our being.

I enjoy passing that knowledge along to every person I come into contact with. Getting the best results in the least amount of time is one of my mottos. Attention to biomechanics and injury prevention; as well as proper execution and technique during exercise is my approach. Adopting a healthy lifestyle is key – quick fixes and fad diets are not. I look forward to helping you lead a lifestyle of health and fitness.

Fitness Consultant Bio: Andrea Potzauf I have been involved in high level athletics since I was very young. Because of the amazing role models and people that mentored me along the way, I decided to go into coaching and training both athletes and the general population. Through over 20 years of experiences with my own personal training business, I have had the incredible opportunity to share my passion for a healthy lifestyle through the mind and body connection with countless people. I have experienced the fitness industry as a personal trainer, fitness instructor, coach, gym owner and now as a consultant.

I have had the honour of raising my two sons, now 19 and 20, and have watched as they have adopted the philosophies of balance and holistic choices that I tried to instill in them throughout their lives.

I look forward to this exciting new addition to my career path as a Fitness Consultant for the Region of Waterloo and welcome the endless learning opportunities that will inevitably come my way.

Mark your calendars September 21, 2013 World Alzheimer Awareness Day Did you know that regular physical exercise may be a strategy to lower the risk of Alzheimer’s and vascular dementia? Check out the Wellness Portal for information and stay tuned for an event that will get you moving.

October

ins

ht: whole gra Food for thoug A whole grain includes all three parts of the kernel (or seed) of the grain: 1. Bran is the outer layer of the grain. It provides the most fibre of the three parts and contains B vitamins, minerals and a small amount of protein.

2. Endosperm is the biggest part of the whole grain and contains carbohydrate and protein. It provides a small amount of vitamins and minerals.

3. Germ is the smallest part of the kernel. It provides a large amount of B vitamins, vitamin E and minerals.

Since whole grains include all of these three parts, they’re higher in fibre and have more vitamins, minerals and phytonutrients than refined grains.

Examples of whole grains: whole oats, brown and wild rice, barley, buckwheat, quinoa, rye, bulgur, corn and popcorn.

Why are whole grains so important?

Research shows that people who eat more whole grains may have a lower risk of heart disease, stroke, diabetes, and some cancers. You will get the

greatest health benefit from eating whole grains.

What are refined grains and enriched grains?

Refined Grains have had some or all of the germ and bran removed, leaving mostly just the endosperm. Examples include: white flour, white rice, whole wheat flour and cream of wheat cereal.

Enriched Grains have had the vitamins and minerals that were lost during storage, transport or processing added back in by the manufacturer. An example of an enriched grain is white flour. In Canada, white flour must be enriched with vitamins and iron, which means that the manufacturer added in those nutrients. However, even enriched white flour is missing many of the nutrients and fibre that is found in whole grains.

Healthy Workplace Month Healthy workplace activities, quizzes and events will be promoted on the Wellness Portal Flu shot clinics Immunization clinics for Regional employees will take place from October to December 2013. Keep your eyes on the portal to get locations accessible to you.

November Osteoporosis month.

Diet and exercise can help prevent Osteoporosis. Look on the Wellness Portal for tips and information about Osteoporosis.

Other events Weight Watchers – stay tuned for another start-up session in October.

Meals and Moves – has been changed to October 3, 2013 Being in Balance – October 24, 2013

Courtesy of EatRight Ontario. www.eatrightontario.ca

OCTOBER 2013

Looking back: the Stair Climb Challenge

Recipe: Veggy Quinoa Salad Preparation Time: 15 minutes Cooking Time: 10 to 20 minutes Makes: Serves 10 Quinoa (pronounced keen-wa) is an ancient grain from South America that is considered a complete protein. It can be used in any recipe in which you would use rice, and can be served hot or cold. It is easy to cook.

Ingredients Quinoa, well rinsed and drained Cold water Tomatoes, chopped Large Sprigs Italian (flat-leaf) parsley (leaves only), chopped English Cucumber, chopped Chopped Red, Green, Yellow or mixed bell peppers

Back in February, while many residents were snowed in, eight Regional employees at 99 Regina Street were climbing stairs and raising awareness about heart disease and stroke.

It was the 9th Annual Waterloo Region Public Health and Social Services Stair Climb event, and the combined efforts raised $1,689 that will be put towards research and education to support the mission of the Heart and Stroke Foundation.

Cheered on by their colleagues, and filmed by Rogers TV “Talk Local”, this event greatly contributed to the Heart Month Campaign. The competition between the two departments brought out enthusiasm in the all the team members. After the challenge, the teams gathered for a photo opportunity and cheque presentation in recognition of their “heart” work.

Together, with our community partners, we are Making Health Last.

250 mL 1 cup 500 mL 2 cups 2 2 2 2 1/4 Cucumber 75 mL 1/3 cup

Vinaigrette Extra-virgin olive oil 45 mL 3 tbsp Freshly squeezed lemon juice 25 mL 2 tbsp Hot pepper flakes (optional) 7 mL 1 1/2 tsp Salt 2 mL 1/2 tsp Freshly ground black pepper 2 mL 1/2 tsp Directions 1. In a medium saucepan, over medium heat, bring quinoa and water to a boil.

Reduce heat and boil gently for 10 to 15 minutes or until the white germ separates from the seed. Cover, remove from heat and let stand for 5 minutes.

Remove lid, let cool and fluff with a fork.

2. Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber and bell peppers. Stir in cooled quinoa.

3. Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt, pepper and lavender (if using).

4. Pour vinaigrette over salad and toss to coat.

Nutritional Information (1 Serving): Protein: 2.6 grams Fat: 5.1 grams Carbohydrates: 13.6 grams Calories: 108 Sodium: 123 mg

Source: Recipe reprinted with permission of Dietitians of Canada from Simply Great Food, http://www.dietitians.ca/eatwell