My Health TM

JULY 2016 Healthy Heart, Healthy Mind, Healthy Living

TRG Group Benefits © July 2016 Issue

Fire It Up!How to Host a Healthier BarbequeSummer has arrived and many of us are embracing the warm weather by barbequing up a frenzy! Ribs, burgers and wings are likely on the menu but there should be some greens to help balance the food groups. Not to mention, there are many things you can do to result in a healthier barbeque. Here are just a few.

1. Make your salad colourful. Your guests will find it more interesting and want to eat plenty of it. Offer home-made dressing (a mixture of olive oil, balsamic vinegar, salt and pepper) on the side.

2. Split the focus between the grilled meat and the vegetables. Grilling mushrooms, peppers, zucchini, and carrots on a kabob can add a variety of texture and taste. Let’s not forget grilled corn. Eating cooked corn increases levels of antioxidants and other phytochemicals that are good for you.

3. Remember to marinate. Meat that’s been marinated doesn’t just tastes better, it is also healthier. Marinating helps to reduce potentially cancer-causing heterocyclic amines (HCAs).

4. Opt for leaner cuts of meat, such as chicken breast (vs. chicken wings), pork tenderloin (vs. pork chop),

turkey burger (vs. beef burger), sirloin tip side steak (vs. rib-eye steak). Swordfish is also a good choice as it holds its texture and is easy to prepare. Remember not to overcook your protein or else it will become a work-out for your jaw.

5. Make sure cold water is easily accessible. Sure, sugary drinks and fizzy alcoholic beverages go hand-in-hand at a barbeque but having water in plain sight might encourage your guests to drink more of it to help them keep hydrated and cool.

6. Serve an assortment of fruits for dessert. Whether it be watermelon, peaches, cherries, strawberries, and blueberries, there will be something to please everyone.

HEALTHY HEART

Go with Your GutThe Importance of Gut HealthDid you know that gut health can affect your overall health, both physically and mentally? It's true. The bacteria in the gut, also known as the good bacteria, helps to supply essential nutrients to your body, and protects you against harmful infection from disease-causing bacteria (the bad bacteria). Even with 100 trillion bacteria in your gut, this year 20 million Canadians experience digestive concerns, ranging from an upset stomach to irritable bowel syndrome and

HEALTHY LIVING

My Health TM

JULY 2016 Healthy Heart, Healthy Mind, Healthy Living

TRG Group Benefits © July 2016 Issue

Crohn’s disease, according to the Canadian Digestive Health Foundation.

Emerging research also claims that the bacteria in your digestive tract can also contribute to colitis, obesity, and even heart disease, among other chronic ailments. This is why you need to maintain good gut flora. Courtesy of Registered Dietician, Desiree Nielsen, here are some dietary tips and recommended lifestyle changes:

• Women need to consume at least 25 grams of daily fibre. Men need a minimum of 38 grams.

• Make sure half your meal plate consists of vegetables and minimize your consumption of fatty, sugary and processed foods. Diary products should also be capped.

• Limit your red meat intake. Save the steaks for special occasions rather than a daily indulgence.

• Eat fermented foods. These include: kimchi, tempeh, sauerkraut, and kombucha.

• Be cognizant of how much caffeine and alcohol you drink.

• Manage your stress levels. This cannot be stressed enough (no pun intended).

• Keep active. Keep moving. Keep at it. Physical exercise helps with digestion.

• Avoid NSAIDs (Nonsteroidal Anti-inflammatory Drugs) and antibiotics. If you do need to take antibiotics, take a probiotic with it.

Source: Canadian Digestive Health Foundation

This year 20 million Canadians experience

digestive concerns, ranging from an upset

stomach to irritable bowel syndrome and

Crohn’s disease.

HEALTHY MIND

MeditationA Vacation for Your MindMany of you will likely spend your vacation time either to explore new cities or simply to relax on a beachfront. Either way will help you find a welcome relief from the stressors of the daily grind, even it’s just for a week or two. However, mental relief doesn’t need to end when the vacation days end. An increasingly popular way to relax your mind is by practicing the art of meditation. Think of it as a mini vacation for your brain with every practice.

It’s a common belief that meditation helps with relaxation, but the fact of the matter is that meditation does more. According to the Buddhist Centre, the meditation techniques encourage concentration, clarity, emotional positivity and a clear understanding of how things really are. And that’s not all. The American Heart Association cites that mediation could help lower your risks of developing cardiovascular disease.

There is no need for prior training to have a successful meditation session. Dr. Herbert Benson, Director Emeritus of the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine, shares the following simple steps:

1. Choose a calming focus. The focus could be a short prayer, a positive word, a sound, or even just your breathing cycle. If you elect a sound, just remember to repeat it (audibly or silently) as you inhale or exhale.

2. Let go and relax. Clear your mind and bring your attention to the calming focus. Getting into a comfortable position might also help with the relaxation.

3. Meditate during the day for about 20 minutes. Pick a time and place that work best for you.