Healthy food, healthy body

Your health is what counts above all Whether with baby steps, sturdy strides or fearless leaps, make your way to health and wellness. At Standard Life, we want to help you find your way and we believe every action, no matter how small, can make a difference. This brochure is just an example of the information and tools available to you at our Health & Wellness Centre.

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Healthy food, healthy body

There are a few simple guidelines to follow when making daily food choices: select minimally processed foods, take your time eating and vary your food. It seems simple enough, but with new “healthy” food products available every month, it’s tough to make smart choices. When it comes to healthy eating and healthy living, knowledge is power. So make knowledge your ally on the path to health and wellness.

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It all starts at the grocery store Your three daily meals are the Plenty of fruits and vegetables foundation upon which your health The first section we generally encounter? Produce. And fruits and veggies should fill is built and sustained. Within the context of ever-increasing lifespans, up a good half of our shopping cart, just as they should fill up half of our plate. Here’s it is becoming absolutely imperative a simple rule to keep in mind: make your to lead a healthy lifestyle. Everyone choices based on colour. Dark green and orange are the top picks with cabbage (kale, knows that chronic diseases, such as cardiovascular illness, diabetes, white or green cabbage, Brussels sprouts, Chinese cabbage, broccoli, cauliflower), obesity and osteoporosis, can arugula, spinach, asparagus, carrots, undermine our well-being. Let’s squash (buttercup, pumpkin, musk) and take a little trip to the supermarket sweet potatoes. in order to get to know the food When it comes to fruit, the rule of thumb that can help prevent or even fight that “green is good for you” also applies to kiwis and avocados. They face stiff these diseases. competition, however, from blue and purple fruit. Here, blueberries are without question the undisputed champion, thanks to their exceptional antioxidant and antiinflammatory benefits. But don’t overlook blackberries, Concord grapes, plums, prunes, melons, oranges or strawberries.

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How do I know if I’m eating enough? If you think it’s difficult to eat ten servings of fruits and vegetables per day, as recommended by Canada’s Food Guide, bear in mind that a portion isn’t very big. Half a cup of cut, raw fruit represents one serving. For larger fruits (pineapple, cantaloupe), one slice is enough; for medium-sized fruits, one whole fruit is enough; and for smaller fruits (plums, kiwis, clementines), two is enough for one serving. The same criteria apply to vegetables: a half-cup of chopped, raw vegetables represents one serving. Leafy greens are an exception, as one cup is required for a full serving.

Filling up your shopping cart In an ideal supermarket, the meat section would be on the lean side, so to speak. The aisles devoted to whole grains and legumes, on the other hand, would be overflowing with brown rice, quinoa, couscous, whole wheat pasta, soy beans, dried beans of all kinds, green, red and yellow lentils and chickpeas.

i Your dietary needs vary depending on your age, gender and physical activity level. For the number of recommended servings from each food group, see Canada’s Food Guide.

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Trends and developments The world of nutrition is constantly evolving. Never have people been more eager for new recipes and products. Here are a few of the latest stars on the food scene.

Energy drinks The hectic pace of our lives has encouraged us to seek out products with the power to reinvigorate us. Energy drinks primarily contain sugar and caffeine, which have a stimulating effect, but can lead to fatigue. If you want to drink a healthy and energizing treat, get out your food processor and blend up various combinations of fruits, vegetables, milk and grains.

Quinoa This up-and-coming “grain” is eaten (and cooked) just like rice. Wrongly considered part of the grain family, it is in fact from the same family as spinach and beetroot. Quinoa is also rich in protein, making it extremely nourishing. Try it in a soup or salad, or even as a hot cereal in the morning.

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Fair-trade products

Mainly produced in Japan, matcha is green tea that has been ground into an extremely fine powder. As a tea, it is whisked rather than brewed. It is used in various drinks and may be combined with café au lait, milk-shakes or even alcoholic beverages. Its dietary benefits—primarily antioxidants similar to those in traditional green tea— have also led to it being combined with numerous types of food, such as cereals and energy bars.

Fair trade is not synonymous with organic; rather it signifies a trade model in which everyone in the chain of production is treated in an equitable manner. Rejecting the philosophy of “profit at all costs,” this approach enables local producers to establish themselves in the global marketplace.

Organic foods These are food products for which the method of production excludes the use of artificial additives. Organic products are free of chemicals and are not genetically modified. A fringe activity 20 years ago, organic farming is now gaining in popularity and provoking a revolution on our plates. Thanks to the growing demand for these products, they continue to become more and more accessible, both in terms of price and availability.

Locavorism It’s possible to eat organic and fairtrade products without being ecofriendly. Locavorism consists of only eating food that has been produced and processed within a 160 km radius of where you live. It involves replacing sugar with honey or maple syrup, wheat flour with buckwheat flour, olive oil with sunflower oil, raisins with dried cranberries—all of which is adhered to without entirely eliminating products that don’t grow locally, such as lemons, olives, nuts, spices, etc. Locavorism promotes eating seasonal produce and stocking up during times of surplus. This approach to consumption supports the local economy and reduces pollution associated with the transportation of foodstuffs.

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It all starts at the grocery store | Trends and developments

Matcha

A few words on common foods

Coffee Try to stick to no more than three coffees a day. More than that and the harmful effects of caffeine can cause insomnia, anxiety, restlessness and gastric irritation. Regular coffee without added sugar, milk or cream has barely three calories per cup and no carbohydrates. The same cannot be said of some specialty coffees, the caloric and sugar content of which varies depending on their ingredients. As such, a café mocha made with chocolate syrup has up to 140 calories and 20 g of carbs per cup. One cup of café au lait or one cup of latte made with 2% milk each have up to 67 and 97 calories respectively, plus 7 and 9 grams of carbs from the sugars in the milk. These types of coffee represent at least half a serving of dairy. Colas and energy drinks also contain a lot of caffeine, which should be taken into account when calculating your daily caffeine intake. Note that while decaf coffee does indeed have less caffeine (five to ten times less than regular coffee), it still contains some. Source: PasseportSanté.net

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Drinks

Cold cuts (ham, cured sausage, mortadella, etc.) should only be eaten occasionally due to high fat and salt content, not to mention additives like nitrites. When you order a sandwich at a fast food restaurant, go for turkey or chicken. For homemade sandwiches, it’s better to use meat you’ve cooked yourself: lean roast pork or beef or chicken breast. Don’t forget that it’s also possible to use alternatives to meat; salmon or trout fillets are just as delicious served cold in a salad or sandwich as they are served hot. Veggie pâtés and tofu-based spreads are also well worth a try.

Drinking fluids regularly throughout the day helps prevent many symptoms caused by dehydration, such as headaches, lack of concentration and irritability. Water is always preferable, but if you like your drinks fizzy, opt for carbonated water with less than 20 mg of sodium per litre. Herbal teas and green teas are good alternatives for those who enjoy a hot beverage, as long as you drink them straight.

Fibre-enriched white bread Often thought of as too good to be true, fibreenriched white bread is actually an acceptable compromise between multi-grain and white, especially if you or others in your family have not yet managed to make the switch to whole grain. The whole-grain fibre in this enriched bread is finely ground so that it requires less effort for the intestine to absorb it. However, it is the very effort required to break down whole grains in the intestine that leads to lower cholesterol, fewer hunger pangs and improved digestion.

Fruit juices are a better option than colas, as you can imagine, but they can also be high in sugar. Diluting them is a good solution. However, juices should never be used as a substitute for fruit as they lack, among other things, the fibre and many of the vitamins found in the peel. As for smoothies, these thirst-quenching, nutritious power drinks made from whole fruits or vegetables and milk (cow, soy or coconut) are a good option when you’re pressed for time.

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A few words on common foods

Cold cuts

Eat well, work well

Throughout the day Throughout the workday, you expend physical and mental energy. It’s perfectly natural to get hungry throughout the day, and it’s perfectly natural to satisfy that hunger. Take advantage of your morning break and snack on a fruit or vegetable along with a source of protein, such as mild cheddar cheese or yogurt. Why do you need both? Because proteins are more filling, they’ll supply you with the energy you need to keep going until noon. This means you’ll be happy, not starving, when lunchtime arrives. Indeed, feeling famished can lead to bad food choices. You may also eat too fast, and too much. Find somewhere relaxing, pleasant and, most importantly, outside of your workspace to eat your lunch. Take the time to give yourself a proper break. Whether you make your own lunch, go to a restaurant, eat in the cafeteria or resort to a vending machine, there are some simple guidelines you should follow when making your choices.

Make sure all food groups are included Apply the principle that half of your meal should be vegetables, one-quarter grain products and one-quarter meats or alternatives, accompanied by a dairy product. For example, at a fast food restaurant, go for a salad instead of fries (ask for the dressing on the side and use at most half of it). And order a regular hamburger instead of one with multiple patties. When it comes to vending machines, opt for vegetable juice, milk, nuts or oatmeal cookies. In the cafeteria, avoid rich sauces (or ask for them on

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Think quality Opt for the sharp flavour of blue cheese or aged cheddar to accent your dishes. If you use a mild cheese, you may be tempted to eat more of it.

Minimally processed products are generally better for your health If you make your own lunch, combining leftovers is a handy solution for mornings when you’re in a rush. Try baby spinach leaves or crunchy arugula in your sandwiches.

One last snack Now the day is drawing to an end, and your stomach is once again sending you signals that it’s time for a snack. Again, you’ll want to make it to dinner without feeling famished. Nuts are a great option, provided you don’t eat more than a generous handful. You can also choose what to have based on what you ate earlier in the day. For example, did you have a lot of fruits and vegetables at lunch? Then snack on a homemade cookie with a soy drink on the side. On the other hand, if you haven’t had your share of fruits and vegetables yet, have one along with some almonds.

Choose whole grains Keep this in mind when choosing your bread, but also when you are having a bagel, tortilla or pita.

Cut down on fat and sugar Do you like muffins? Then you should be aware that those sold in stores have high fat and sugar content. Try making them yourself: you’ll be better off by replacing half the fat content with puréed fruit (bananas, pears, apples, etc.). Vending machines offer little else than sugary foods; save that chocolate bar for a special occasion. If you’re craving chocolate, chocolate milk is a good option. And one or two squares of quality dark chocolate with at least 65% cacao content, which you have taken care to keep in your locker or desk drawer, also represents a healthy choice.

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Eat well, work well

the side) and eat only the recommended serving of meat (about the size of a deck of cards). And if there’s fish on the menu, don’t pass it up.

Simple, quick and tasty

Asian Beef and Noodle Salad Ingredients

Preparation

200 g (6.5 oz) Asian wheat noodles (Yaka mein or Farkay)

1. Cook wheat noodles in boiling water according to the instructions on the package. Drain and rinse in cold water.

150 g (5 oz) thin strips of roast beef 1/2 red bell pepper, julienned 2 green onions, thinly sliced 1 medium carrot, thinly sliced diagonally 250 ml (1 cup) Chinese cabbage, finely chopped 1 stalk celery, finely chopped 250 ml (1 cup) snow peas (15 to 20), finely chopped 30 ml (2 tbsp) grilled sesame seeds (optional) Dressing 30 ml (2 tbsp) hoisin sauce 30 ml (2 tbsp) rice vinegar 30 ml (2 tbsp) honey 10 ml (2 tsp) grated fresh ginger 5 ml (1 tsp) toasted sesame oil (optional) 1 clove garlic 1 pinch hot pepper flakes 80 ml (1/3 cup) canola oil

Source: Recipes from Geneviève O’Gleman Dt.P. Nutritionist www.bonne-bouffe.com

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2. In a large bowl, mix the cooked noodles, beef strips, bell peppers, green onions, carrots, cabbage, celery, snow peas and sesame seeds. 3. In a medium-sized bowl, mix all dressing ingredients, except the oil. Drizzle the oil into the bowl while whisking it to create an emulsion. 4. Pour dressing onto salad, toss and transfer it to an airtight container. Chill until serving. Toss again before serving.

Ingredients

Preparation

2 cans (120 g/4 oz) chunky light tuna, drained

1. In a medium-sized bowl, mix the tuna and pesto and season generously with pepper.

30 ml (2 tbsp) basil or sun-dried tomato pesto Pepper 4 large basil or sun-dried tomato pesto tortillas 100 g (3.5 oz) goat cheese (soft and unripened), room temperature 125 ml (1/2 cup) fresh basil leaves (25 to 30) 4 large curly lettuce leaves

2. Place the tortillas on a clean counter. Spread goat cheese onto tortillas, leaving approximately 1 cm (1/2 in) around the edges of each one. Next, evenly distribute the basil leaves. 3. Cover each tortilla with a large lettuce leaf and spread the tuna garnish on top of the lettuce. 4. Roll up the tortillas and wrap them in plastic. Chill until serving.

Greek Semolina Ingredients

Preparation

375 ml (1.5 cups) low-sodium vegetable stock

1. Bring stock to a boil in the microwave (approximately 5 minutes).

250 ml (1 cup) whole wheat semolina (couscous) 1 can (540 ml/19 oz) white beans, rinsed and strained 1/2 red bell pepper, diced 1/2 yellow bell pepper, diced 1 stalk celery, chopped 2 green onions (green and white parts), thinly sliced 1 lemon (zest and juice)

2. Add semolina and let soak for 15 minutes. 3. In the meantime, mix all remaining ingredients together in a large bowl. 4. Add semolina, mix everything together and pour into an airtight container. Chill until serving.

80 ml (1/3 cup) kalamata olives, pitted and chopped 80 ml (1/3 cup) crumbled feta cheese 60 ml (1/4 cup) fresh oregano, chopped 60 ml (1/4 cup) olive oil Pepper

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Simple, quick and tasty

Tuna-Pesto Wrap

Chocolate-Date Muffins Ingredients

Preparation

375 ml (1.5 cups) dried, pitted dates

1. Preheat the oven to 180°C (350°F). Place grill in the centre of it.

250 ml (1 cup) water 160 ml (2/3 cup) maple syrup 80 ml (1/3 cup) softened butter 2 eggs 5 ml (1 tsp) vanilla 500 ml (2 cups) whole wheat flour 500 ml (2 cups) oat flakes 60 ml (1/4 cup) ground flaxseed (optional) 7.5 ml (1/2 tbsp) baking powder 7.5 ml (1/2 tbsp) baking soda 7.5 ml (1/2 tbsp) cinnamon 80 ml (1/3 cup) chocolate chips

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2. In a small saucepan, cook dates in water on medium-high heat. 3. In the meantime, mix the maple syrup, butter, eggs and vanilla in a large bowl with a fork. 4. In another large bowl, mix the flour, oats, flaxseed, baking powder, baking soda and cinnamon. 5. After cooking the dates for 10 minutes, remove the saucepan from heat, crush them with a fork and add chocolate, stirring until it melts. Puree using a hand-held blender or food processor. 6. Mix the bowl of dry ingredients into the bowl of liquid ingredients, stirring with a fork to moisten everything. Add the chocolate-date purée and mix everything together. 7. Separate the mixture into 12 nonstick muffin moulds. Bake in the oven for 25 to 30 minutes. Let cool before removing the muffins from the moulds. Keep them in an airtight container until serving.

Marrying flavour with healthy choices By now, you’ve no doubt realized that a marriage of flavour and health on our plates has never been more popular—or more delicious. Incorporating these various nutritional guidelines into your diet, both for meals cooked at home and those eaten elsewhere, will stack the odds in your favour.

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The information included in this brochure does not constitute medical advice and although it is based on widely recognized data, differing opinions may exist. We strongly recommend you consult a health professional in order to obtain appropriate advice based on your own medical condition. The Standard Life Assurance Company of Canada GE12838C GL

01-2015

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