volume 2, edition 4 GOOD Health and Wellness for you for Magna Employees

IN THIS ISSUE

PAGE ONE Weight Watchers – You can do it too! 5 Ways to Boost Your Metabolism

Weight PAGE TWO Watchers Sugar: The Bitter Truth PAGE THREE You can do it too! Diabetes The Healing Power of Touch

PAGE FOUR The Skinny on Calories “Te results are endless.” “A fun and exciting Did You Know? Delicious Detox Lentil Soup weight loss program.”

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That is what T.E.A.M. when I would go out for dinner. I found main reasons they believe Keyes exclaims, it difficult to understand portion control they have seen success. Systems, a division of “My ultimate goal is to continue on Magna Exteriors, is hearing and what I should order. However, “Just being able to have the I pushed through those challenges this path of success. I really want from their Weight Watchers opportunity available to me has because I wanted to lose the weight. people including my family to see participants. Over the made all the difference. If Weight I was determined to stay on track.” Watchers wasn’t offered to me in my story and be inspired to make course of 17 weeks, 29 Dan Algarin, who lost 37 pounds in this setting, I don’t know if I would that commitment, just as I was.” T.E.A.M. Systems employees his first session, experienced much have joined.” Says Keyes. set out on their weight loss of the same. “I would have a difficult Algarin adds, “Being able to be on this Algarin adds, “I want to continue journey. During that time, time knowing what portions I should journey with co-workers helped a lot. to learn and motivate others. Four they lost a combined total be having. It was hard, but the overall I was able to learn new with the group co–workers were inspired to join the of 590 pounds! picture kept me motivated to continue and get advice from other co-workers. next session after they saw my results. to learn what I should be doing and We all maintained a tight bond and My family is also learning with me. My eventually, it stuck.” Algarin explains. wife has learned portion size and my They are living proof that the motto leaned on each other for support.” daughter is planning to join after seeing “You can do it!” reigns supreme. Weight Watchers not only gives results He was also impressed with in terms of weight loss. Participants how I have improved my health.” Take Lucille Keyes’ story for example. how involved the T.E.A.M. have also been seeing physiological As the next session begins, many Keyes, who lost 38.4 pounds in her Systems management group is. improvements. new Weight Watchers participants first session, was motivated to make “The company is behind being healthy.” are looking to stories like Keyes a change after she saw the success “I have so much more energy. Both Keyes and Algarin are on track and Algarin for motivation. They are some of her friends found through I am sleeping better, and overall I to become lifetime members of Weight realizing that yes, they can do it too! Weight Watchers. She knew that if they am a happier person.” Keyes says. Watchers. They have also turned their For to be healthy isn’t a chore, but could do it, so could she. Even though One of the main reasons that T.E.A.M. sights to promoting their success and simply a lifestyle change. she had success it wasn’t always Systems offered this program on-site encouraging other people to become easy. It was that strong mentality and is for the support system that it would a part of the program that has By Lauren Cool, Wellness Coordinator for commitment to herself that kept her give its employees. As Keyes and changed their lives. T.E.A.M. Systems, a division of Magna going. Keyes states, “I had struggles Algarin explain, that is one of the Exteriors, Toledo, Ohio

Go to www.magnawellness.ca to read about T.E.A.M. Systems culinary classes and other employee stories.

If you are looking to lose weight you are probably aware that in order to drop the pounds you need to 5 WAYS TO BOOST burn off more calories than you consume. Your metabolism is the rate at which your body burns off and utilizes calories. By the time you turn 40, your metabolism will start to slow down 5% every decade. YOUR METABOLISM Discover 5 natural ways you can speed up your metabolism and melt away those pounds.

1 Build Muscle 2 Work-out Harder 3 Drink Lots of 4 Choose Protein 5 Eat Every 3 Hours Water Our bodies are burning Aerobic exercise can speed up your Your body burns more Eating more often will speed calories all day long, metabolism in the hours after a Your body relies on water calories digesting protein up your metabolism. Research whether we are moving or workout. The key is to step up the to burn calories. If you than it does digesting shows that those who not. This resting metabolic intensity. High-intensity exercise are dehydrated even a carbohydrates or fat. consume 3 healthy snacks a rate is higher in individuals provides a bigger, longer increase little bit, your metabolism Add more protein to day eat less at regular meals with more muscle because in resting metabolic rate than low may slow down. To stay your diet with lean beef, and have higher metabolic a pound of muscle burns or moderate-intensity exercise. Try hydrated, keep water turkey, fish, white meat rates. Aim for 3 meals a day about 6 calories per day a more intense fitness class at the beside you throughout the chicken, tofu, nuts, along with 2-3 healthy snacks while a pound of fat burns gym, or alternate short bursts of day. Drink a glass before beans, eggs, and low-fat to keep your body burning only 2 calories per day. running during your walk. each meal and snack. dairy products. calories all day long.

Source: webmd.com/diet/ss/slideshow-boost-your-metabolism SUGAR Te Bitter Truth

“Sugar” refers to sucrose, a carbohydrate found naturally in sugar completely strips out all plant material so our bodies must compensate and cane, sugar beets, and in most fruits and vegetables. Extracting take vital nutrients, like calcium, sodium, potassium and magnesium, from healthy cells in order to metabolize it. and purifying sugar from sugar cane and sugar beet produces a large variety of sugars, each with diferent characteristics and We’re all familiar with the sugar spike after satisfying our sweet-tooth cravings functions in food products. for candy bars and sodas, but junk foods aren’t the only things we need to be concerned with. Starchy foods like potatoes, white rice, and white bread all convert to sugar in the body. Granulated sugar, the most common used in households and commercial food products, is pure sucrose from sugar cane. Contrary to popular belief, Sugar is present in almost every processed food on the market, making it this refined sugar is naturally white, not bleached. Sugar provides a pleasant the number one food additive. It’s vital to learn to read food labels for “added sweetness to foods and it can also impart texture and act as a preservative. sugars” which includes any kind of sweetening agents, like corn syrup, high– However, it contains no fiber, no minerals, no protein or fats or enzymes. fructose sweeteners, maple syrup and honey. It gives our body nothing but empty calories. In fact, the refining process

According to a recent How much should you have? United States Department The American Heart Association recommends a daily allowance of: of Agriculture* report, the average person consumes approximately 156 pounds of sugar per year. That’s between 40–50 teaspoons a day!

* Canadian sugar consumptions To put this into context, a can of statistics are approximately 1/3 lower 25 GRAMS PER DAY FOR WOMEN and 38 GRAMS FOR MEN regular sweetened Pepsi contains due to lower soft-drink intake. (6 teaspoons) (9.5 teaspoons) 41 GRAMS (10 teaspoons) of sugar.

THE EFFECTS OF SUGAR ON THE BODY

Brain Teeth Pancreas

Serotonin is our natural feel-good brain chemical in the brain. It is made Most cavities are caused by bacteria. The pancreas is an organ in by our bodies in balanced amounts. Sugar raises serotonin levels, making The bacteria that causes cavities our body responsible for the us feel good when we eat it. This throws off our natural serotonin balance. thrives in a sugary environment, release of insulin, a hormone The brain, which has become addicted to the artificial serotonin highs, therefore, the more sugar we eat, that regulates our blood sugar. suffers withdrawal symptoms when we don’t get our sugar fix. This can the more tooth destroying bacteria Too much sugar causes the lead to depression, mood swings, unhappiness, irritability, and other grows. Sugar is the leading cause of pancreas to work overtime negative symptoms. dental deterioration, cavities in teeth, in its production of insulin. bleeding gums, and tooth loss.

Immune Bones Heart Body Weight Systems

Sugar has an acidic effect on the Excess sugar in the blood causes artery When we take in more calories than Sugar has been found to slow body when it is digested, making damage and inflammation, making one we burn off, it is converted to and white blood cells, which are key the body prone to various diseases. susceptible to clogged arteries, high stored in fat cells. On average, 40% players in getting rid of harmful In order to neutralize the effects of blood pressure, weak arteries, strokes of ingested sugar is stored as fat. It viruses and bacteria, for up to 5 sugar, calcium is taken from our and heart attacks. There is also a should come as no surprise that high hours and reduces their ability bones. This leaves them weak, strong link between diabetes and heart sugar diets lead to weight problems to work properly by up to 40%. porous and eventually osteoporotic. disease. Diabetics are at a greater risk and obesity, which then leads to for developing atherosclerosis, diabetes and other health issues. or hardening of the arteries.

Motts Applesauce, 1 small serving cup Tips to reduce the sugar in your diet FOODS WITH = 23g sugar (almost 6 teaspoons) • Drink water – say no to sugary juices and pop Otis Spunkmeyer Chocolate Chip Muffin SURPRISINGLY HIGH • Choose breakfast cereals carefully – check the = 32g sugar (8 teaspoons) LEVELS OF SUGAR labels to see how much sugar has been added Quaker Oatmeal to Go Brown Sugar Cinnamon Bar • Instead of canned fruits, which are packed in juice = 19g sugar (5 teaspoons) or syrup, choose a whole fruit We’re all familiar with the common • Go easy on the condiments culprits – soda, candies, donuts – Newman’s Own Tomato and Basil Spaghetti Sauce, • Avoid blended coffee drinks with flavored syrup, but some sources of sugar aren’t ½ cup serving sugar and sweet toppings as obvious. Check out this list of = 12g sugar (3 teaspoons) • Snack on vegetables, fruits, low fat cheese, foods with higher–than–expected Sweet Baby Ray’s Honey Barbeque Sauce, 2 tablespoons whole–grain crackers and low–fat yogurt instead levels of sugar: = 15g sugar (4 teaspoons) of candy, pastries and cookies

Sources: evolvingwellness.com/posts/1595/health-effects-of-sugar-on-your-body-the-bitter-truth/; webmd.com; macrobiotics.co.uk/sugar.htm; mayoclinic.com; American Heart Association; sugar.ca; World Health Organization; United States Department of Agriculture

2 Afecting more than 9 million Canadians and 26 million Americans today, diabetes has been the leading cause of DIABETES death by disease throughout history.

What is Diabetes? Diabetes is a disorder that impairs the body’s ability to use food for pancreas, is responsible for helping to move glucose into the cells. Te energy. Normally the sugar we take in is broken down in the body into pancreas will adjust the amount of insulin released based on the level of a simple sugar, known as glucose. Glucose circulates in the blood while glucose in your blood. Diabetics experience a breakdown in this process. it waits for the cells to accept it as fuel. Insulin, a hormone made in the Teir blood sugar levels become too high and this leads to problems.

There are 2 main types of diabetes

TYPE 1 TYPE 2 Gestational Diabetes Insulin-Dependent or Juvenile Diabetes Non-Insulin-Dependent Gestational diabetes is a temporary condition People with Type 1 diabetes are completely or Adult-Onset Diabetes affecting approximately 4% of all pregnant women. It usually appears in the second trimester unable to produce insulin. This type can In Type 2 diabetes, the pancreas still and disappears after the baby is born. Like Type occur at any age but it is most commonly produces insulin, but the body does not 1 and Type 2, your body is unable to use glucose diagnosed from infancy to the late 30’s. produce enough or is not able to use it effectively and blood sugar levels become too Although the causes are not completely effectively. It is a lifestyle disease, triggered high. If gestational diabetes is not controlled it can understood, scientists believe the body’s by obesity, lack of exercise, increased age, affect both you and your baby. Having gestational own immune system attacks and destroys and to some degree, genetic predisposition. diabetes increases both your and the baby’s risk the insulin-producing cells in the pancreas. 95% of all diabetes cases are Type 2. People will Type 1 diabetes require frequent of developing Type 2 diabetes in the future. insulin injections.

Risk Factors for Developing Type 2 Diabetes Signs and Symptoms of Diabetes

• Being a member of a high risk group • High blood pressure • Unusual thirst (Aboriginal, Hispanic, Asian, South Asian • High cholesterol or other • Frequent urination or African descent) fats in the blood • Weight change (gain or loss) • Being overweight (especially if you carry • Being diagnosed with polycystic • Extreme fatigue or loss of energy most of your weight around your middle) ovary syndrome, acanthosis nigricans, • Blurred vision • Having a parent, brother or sister with or schizophrenia • Frequent or recurring infections diabetes • Increasing age – the risk of • Cuts and bruises that are slow to heal • Giving birth to a baby weighing developing Type 2 diabetes begins more than 9 lbs. to rise significantly after age 45, and • Tingling or numbness in hands or feet • Previously having gestational rises considerably after age 65 diabetes during pregnancy Many people with Type 2 diabetes may • Being physically inactive display no symptoms. (exercising fewer than 3 times per week)

The Diabetes Prevention Program, a federally funded study of 3234 people at high risk for HOW CAN YOU PREVENT diabetes, showed that people can delay and possibly prevent Type 2 diabetes by losing a small amount of weight (5-7% of total body weight) through 30 minutes of physical activity TYPE 2 DIABETES? 5 days a week and healthier eating. Sources: diabetes.ca; jdrf.ca

THE HEALING power of TOUCH Open up your arms and give someone a hug today, it might be more Although there is a need benefcial than you think. Te simple act of touch has been found to for additional studies on the promote health and ease discomfort and pain. Touch therapies have effectiveness of this sort of been found to: therapy, you have to admit, sometimes a little human • Speed up healing • Encourage positive thinking contact is just what you • Reduce pain • Encourage relaxation need to start feeling better. • Reduce stress and anxiety • Promote a sense of peace • Help to release stored emotions and well–being

Source: onlinelibrary.wiley.com.ezproxy.cmcc.ca/doi/10.1002/14651858.CD006535.pub2/full

3 By definition, a Calorie is a unit of energy. In nutrition, calories refer to energy consumption through eating and drinking and energy usage through activity. For example, eating a banana gives you an intake of about 100 calories while the skinny raking the lawn for 20 minutes burns 100 calories. ON CALORIES In order to lose one pound of weight, you must burn 3500 calories. So how many calories are you burning in your daily life? Test your skill with the quiz below and check your answers at the bottom of the page.

Which of these outdoor Which of the following Can you guess which of these 1 activities burns the most 2 household chores uses up 3 gives you the best 15 minute calories in 60 minutes? the most calories? workout?

a. golfing a. gardening a. dancing b. a moderate walk b. ironing b. sex c. kayaking c. cooking c. frisbee d. bike riding at 12-14 mph d. general housework d. bowling e. doubles tennis e. washing dishes e. weight lifting

If you don’t have a lot of time to Doing some stretches while talking Ten minutes of calisthenics, devote to the gym, try to give on the phone for five minutes will burn like push-ups, pull-ups, squats and everyday activities a boost. 28 calories instead of only six. jumping jacks, while you catch up on the news or weather headlines, can burn off

Waiting for that kettle to boil? the equivalent of a chocolate chip cookie. * calorie burn values are average Moderate jumping jacks will eat up values for a 150 pound adult. 33 calories instead of just seven. Source: healthstatus.com

A regular serving of French Compare this to a mixed green salad DID YOU fries at McDonalds contains: with oil and balsamic vinegar dressing: 570 calories 70 g of carbs 87 calories 3.4 g of carbs KNOW? 30 g of fat 330 mg of sodium 8 g of fat 0 mg of sodium 6 g of saturated fat 1 g of saturated fat McDonalds 8 g of trans fat 0 g of trans fat 3 g polyunsaturated fat (good fat) vs. Salad And this doesn’t include a burger and drink! 2 g monounsaturated fat (good fat)

Delicious Detox LENTIL SOUP 2 Tbs. Extra-virgin Olive Oil 6 cups vegetable/chicken stock 1/2 tsp chili pepper flakes 1/2 cup fresh parsley 1 large onion, diced or 1 Tbs. dried 2 garlic cloves, minced 1/2 cup fresh thyme or 1 Tbs. dried 3 large carrots, diced 1/2 tsp cumin seeds 2 celery stocks, diced 1 tsp sea salt 2 large parsnips, diced 1 tsp freshly ground pepper 1 cup lentils 2 sweet potatoes, diced

1. Heat olive oil in large stockpot over medium heat. Add chili pepper flakes, onion, garlic, carrots and celery. Stir occasionally until vegetables are tender (approx 10 minutes). 2. Add the parsnips and cook for 5 more minutes. 3. Add the lentils, sweet potatoes and 1 cup of the stock – cook for 10 more minutes. 4. Add the rest of the stock, parsley, thyme, cumin, salt and pepper. Simmer on low for 45 min (or until tender).

Source: Delicious Detox by Carol Morley, Naturopathic Doctor, deliciousdetoxcookbook.com 5. Puree in food processor or leave coarse if desired.

d. Pedal off 595 calories with a bike a. Gardening for 30 minutes uses a. Shaking your booty for 15 minutes 1 ride. Golfers, if you walk with your clubs 2 up 184 calories, while ironing and 3 burns about 100 calories while those instead of choosing to ride the golf cart, washing dishes come in at only 77. other activities range from 25-72…

ANSWERS you can burn about 415 calories per hour. depending on the intensity.

We would love to hear from you! Magna Wellness Send your suggestions / comments to: 141 Staffern Drive, Concord, Ontario L4K 2R2 and GOOD e: [email protected] for you p: (905) 726–7490 are registered trademarks of Magna International Inc.

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