www.bradyandassociates.ca

Winter 2013

Vol 3, Issue 1

                

 

Workplace Health

 

 

Heart Health  

  

 

 

 

 

 

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.  

 

A New Year, A New You 

 

Welcome to 2013! The new year is well underway and by now most of us have broken at least one, if not all, of our New Year's Resolutions.

 

How are you doing?

 

  

 

Making resolutions is easy it seems, but it's the follow through (the part that counts) that's hardest. 

 

There are really only two resolutions that anyone needs to make. Everything else will fall out from there.

  1. START the things that you say you need to do.
  2. STOP making excuses for things that you should not be doing.

It seems quite simple, but in reality, doing these two things is much harder than it appears. There is no easy solution, only commitment and dedication to the goal. Without these, we will inevitably fail every time.    

 

Keeping your eye on the prize and reinforcing your commitment daily will help you negotiate the journey.

 

Good luck with your goals for 2013!

GO TEAM!  

In This Issue
A New Year, A New You
Love Your Heart
Heart Healthy Meals
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Love Your Heart

heart health   

February is Heart Month

 

No, not the Valentine's Day kind of heart, but the one that actually keeps your blood pumping and your body alive.

 

What better time to stop and think about the most important organ in our bodies and how we can best take care of it.   

 

 

What is Heart Disease? 

 

Your heart is a muscle that gets energy from blood carrying oxygen and nutrients. Having a constant supply of blood keeps your heart working properly. Heart disease is actually a group of conditions affecting the structure and functions of the heart and has many root causes.

 

Coronary artery disease, for example, develops when a combination of fatty materials, calcium and scar tissue (called plaque) builds up in the coronary arteries that supply blood to your heart.The plaque buildup narrows the arteries and prevents the heart from getting enough blood.

 

Are you taking care of your heart the best way you can? Heart disease is manageable. By controlling the risk factors that could lead to coronary artery disease, such as high blood pressure, high cholesterol, smoking, stress, excessive alcohol consumption, physical inactivity and being overweight, you can help to prevent a disabling or life-treatening heart attack.

 

 emergency

 

What is a Heart Attack?

 

When the blood supply to the heart is slowed or stopped because of a blockage, a heart attack occurs. Atherosclerosis, the narrowing of coronary arteries due to plaque buildup, causes more than 90% of heart attacks.

 

A heart attack may also occur when a coronary artery temporarily contracts or goes into a severe spasm, effectively shutting off the flow of blood to the heart. The length of time the blood supply is cut off will determine the amount of damage to the heart.

 

Some heart attacks may not affect the heart's functioning, but others may interfere with its ability to pump blood effectively and may ultimately lead to cardiac arrest.

 

Steps to Reduce your Risk of Heart Disease

 

  • Know and control your risk factors
  • Be smoke-free
  • Be physically active
  • Know and control your blood pressure
  • Know and control blood cholesterol levels
  • Eat a heart-healthy diet
  • Achieve and maintain a healthy weight
  • Limit alcohol use
  • Reduce stress
  • Visit your doctor regularly and follow his/her advice

 

 

Heart Healthy Eating 

  

Just  because you're watching what you eat and following a heart-healthy diet doesn't mean you can't indulge in dessert occasionally. Look for recipes that are high in fibre, low in salt, cholesterol and saturated fat.

 

With Valentine's Day this month, who can resist a mouth-watering chocolate brownie? These rich-tasting brownies are amazingly low in calories. Enjoy!

   

Double Chocolate Brownies

 

Ingredients

  • 150 ml all-purpose flour
  • 125 ml granulated sugar
  • 75 ml unsweetened cocoa powder
  • 5 ml baking powder
  • 1 ml or less salt
  • 5 ml pure vanilla extract
  • 5 ml instant coffee granules
  • 50 ml soft margarine
  • 2 eggs
  • 125 ml unsweetened applesauce
  • 125 ml chocolate chips

Directions

  1. In bowl, stir together flour, sugar, cocoa, baking powder and salt.
  2. Mix vanilla and coffee to dissolve coffee.
  3. In mixing bowl, beat margarine, eggs and vanilla mixture for 1 minute.
  4. Add applesauce and beat just until blended.
  5. Fold in flour mixture and chocolate chips just until blended.
  6. Spread evenly in greased 8-inch (2 L) square pan. Bake in 350�F oven for about 12 minutes until outside edges are firm. Cool on rack.

Makes 16 brownies. Store in covered container in refrigerator for up to 1 week.

 

Nutrition information per serving (1 brownie):

  • Calories: 111
  • Protein: 2 g
  • Total fat: 5 g
  • Saturated fat: 2 g
  • Cholesterol: 23 mg
  • Carbohydrate: 16 g
  • Fibre: 1 g
  • Sodium: 89 mg
  • Potassium: 68 mg

From Anne Lindsay's Lighthearted at Home �2010

  

Book Your Flu Clinic Early This Year

   

Did you get the Flu this year?

A large number of people became ill with the Flu this year when they neglected their Flu Shot.

Were you one of them?

 

Just a friendly reminder that the Flu virus is still active and even if you have had your Flu Shot, it's important to wash your hands and to keep hard surfaces disinfected to prevent the spread of the Flu.

 

 

 

Don't miss out when Flu Clinic time comes around next fall. Participation in our Flu Clinics was up by 20% this year and 100% of our clients reported satisfaction with their Flu Clinic. It's never too early to book your Flu Clinic for next season.

 

Be safe next year and get your Flu Shot early!

 

Visit us at:

www.bradyandassociates.ca

 or call:

1.866.598.8FLU 

for more information

 

We hope you find this information helpful. We greatly value your business and look forward to our continued successful partnership throughout this 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.
  
  
Best Regards, 
  
Sue Brady
Brady and Associates Inc.