www.bradyandassociates.ca

December 2013

Vol 3, Issue 4

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Workplace Health

 

 Enjoying Your Holidays

 

  

 

 

Welcome

 

Welcome to Workplace Health, our quarterly newsletter highlighting wellness within the workplace.

  

We look forward to providing you with timely, beneficial information to keep you updated on legislative changes and enhance your corporate well-being.  

 

Enjoying Yourself vs. Stressing Out 

 

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The many expectations of the holiday season (behind all of the joy and harmony it is supposed to bring) can cause many of us to feel overwhelmed. If you are in charge of entertaining, hosting and preparing holiday season events, the pressure quickly mounts up. 

 

Holiday stress can take many forms, the most often cited being money concerns and overloaded schedules. 

 

Your time is valuable. Making clear decisions ahead of time about how you want to spend your holidays, and the time leading up to them, will help you determine how your precious time and money are spent. Consider what is most important to you early and stick to the plan. 

 

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10 Tips to enjoy the season without the usual stress 

 

  1. Prioritize what`s most important and don`t get sidetracked 
  2. Allow yourself time to complete your priority `To-Do`list items without guilt
  3. Ask for help when you need it
  4. Be prepared for unexpected company, events, etc. so they don`t throw you off 
  5. Don`t overschedule yourself... learn to say `NO`
  6. Stop obsessing and trying to make everything perfect... in the grand scheme of things it doesn`t really matter
  7. Make time for some exercise to clear your head
  8. Get some sleep
  9. Laugh
  10. Volunteer with the less fortunate and count your blessings

 

Most importantly... 

Do less, Enjoy more... Relax!

 

In This Issue
Enjoyment vs. Stress
Overindulgence = Regret
Healthy Holiday Treats
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'Tis The Season To Overindulge 

 

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The holiday season just wouldn't be the same without the decadent sweets and extravagant meals we all enjoy. While these treats are tempting, their long-term effects can wreak havoc on your health.   

 

You don't have to ban holiday treats however. You can fill your plate with healthy options and allow yourself to have these pleasures in moderation. 

 

When you want to indulge, there are plenty of options to choose from, but beware, not all goodies are created equal. Choose the smarter option whenever possible...  

 

Red vs. white

Red wine contains antioxidants with anti-inflammatory, anticoagulant and cholesterol-improving properties, so if you`re going to drink wine, opt for the red. 

 

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Instant hot cocoa can be full of sugar, but the eggs, cream, and sometimes brandy in eggnog are laden with fat and sugar. If you make your hot cocoa from scratch out of powdered cocoa and milk, you`ll cut out plenty of calories.

 

Dark chocolate vs. milk chocolate

When there is a choice, always reach for the dark chocolate which contains antioxidants and bioflavonoids which have effective cardiovascular benefits. Dark chocolate is less processed than milk or white chocolate. Chocolate that is closest to the natural cocoa bean has the highest nutritional content, so the higher the percentage of pure cocoa, the better the nutritional benefits. 

 

Roast beef vs. ham

Roast beef has less saturated fat and sodium. It is full of B vitamins and iron and is less processed than ham overall.

 

Gravy vs. butter

Butter is still laden with saturated fat and should be consumed in small quantities, but it is also full of calcium and vitamins A and D. Gravy tends to include butter as well as additional saturated fats from pan drippings.

 

So don't worry so much about banning foods this holiday season. Just make smart choices and savour each bite. It will make eating in moderation much more satisfactory.

 

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Healthy Goodies

 

There`s no need to deprive yourself or your guests of yummy goodies this holiday season. Try these healthier treats as an alternative to the usual sweets and enjoy their great taste without the guilt!  

 

Chocolate Bark with Pistachios and Dried Cherries

EatingWell.com

 

With the news that dark chocolate contains some healthful properties, there is a better excuse than ever to indulge during the holiday season. Dapples of green pistachios and red dried cherries in this chocolate confection make for a festive holiday gift.

 

Ingredients
  • 3/4 cup(s) roasted, shelled pistachios
  • 3/4 cup(s) dried cherries
  • 1 teaspoon(s) freshly grated orange zest
  • 24 ounce(s) bittersweet chocolate

Directions

  1. Line the bottom and sides of a jelly-roll pan or baking sheet with foil. (Take care to avoid wrinkles.) Toss pistachios with cherries (or cranberries) in a medium bowl. Divide the mixture in half; stir orange zest into 1 portion.
  2. Melt 18 ounces chocolate in a double boiler over hot water. (Alternatively, microwave on low in 30-second bursts.) Stir often with a rubber spatula so it melts evenly.
  3. Remove the top pan and wipe dry (or remove the bowl from the microwave). Stir in the remaining 6 ounces chocolate, in 2 additions, until thoroughly melted and smooth.
  4. Add the pistachio mixture containing the orange zest to the chocolate; stir to mix well. Working quickly, scrape the chocolate onto the prepared pan, spreading it to an even 1/4-inch thickness with a rubber spatula. Sprinkle the remaining pistachio mixture on top; gently press it into the chocolate with your fingertips. Refrigerate, uncovered, just until set, about 20 minutes.
  5. Invert the pan onto a large cutting board. Remove the pan and peel off the foil. Using the tip of a sharp knife, score the chocolate lengthwise with 6 parallel lines. Break bark along the score lines. Break the strips of bark into 2- to 3-inch chunks.

Per Serving:

Calories 79

Protein 1 g

Total Fat 5 g

Saturated Fat 2 g

Carbohydrates 11 g

 

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Sweet Tarts

Amanda Carlson-Phillips 

 

These tasty little tarts get all their flavour and sweetness from fresh fruit with not a speck of refined white sugar.

 

Ingredients
  • 2 packages pre-made mini pie crusts
  • 1/3 cup orange juice
  • 2 1/2 tbsp corn starch
  • 1/4 cup orange marmalade
  • 4 tbsp walnuts, chopped
  • 1 tbsp orange rind, grated
  • 12 oz cranberries
  • 1/2 cup cherries and blueberries, chopped

Directions

  1. Preheat oven to 375 degrees.
  2. Brush one egg white onto the pie crusts.
  3. Bake in the oven for 5 minutes.  Take out, and put them aside.
  4. Increase oven temperature to 425 degrees.
  5. In a large bowl, whisk together 1/3 cup of orange juice and 2 1/2 teaspoons of cornstarch.
  6. Stir in 1/4 cup of orange marmalade, 4 tablespoons of chopped walnuts, 1 tablespoon of grated orange rinds, 12 ounces of cranberries, and 1/2 cup of chopped cherries and blueberries.
  7. Pour mixture into the individual crusts. 
  8. Bake at 425� for 20 minutes.
  9. Reduce oven temperature to 350 degrees (do not remove tart from oven), and bake tarts for an additional 35 minutes.
  10. Cool completely on a wire rack.

Per Serving: 

Calories 173

Protein 2g

Total Fat 7g

Saturated Fat 1g

Carbohydrates 27g

Dietary Fiber 2g

 

Happy Holidays!

 

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From our family to yours...
Best Wishes
for a 
Happy & Healthy Holiday Season!

  
  
  
We hope you find this information helpful. We greatly value your business and look forward to our continued successful partnership in the new year. Please feel free to call our office at any time if we can be of assistance to you in supporting your healthy workplace initiatives.

Wishing you and yours a healthy and happy holiday season!
  
Best Regards, 
 
Sue Brady                                                      April Detzler
Founder & Director                                                National Services Manager
Brady and Associates Inc.                                       Brady and Associates Inc.