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  • Put a stop to emotional eating – for good!
    soft drink Nothing good to watch on TV Boredom Sunday Monday Tuesday Wednesday Thursday Friday Saturday Take action against emotional eating Once you ve tracked your eating habits for at least a week review your journal for patterns recurring emotions danger times and triggers Spot your patterns Some common emotional reasons for overeating include anger boredom loneliness despair stress depression and frustration Whenever you can try to uncover the trigger or root cause of these or other emotions For example you might notice that you often eat potato chips while watching TV at night because you are bored Or you may supersize your order at a fast food drive through when feeling overworked and stressed after a long day at work Once you spot your patterns use these strategies to help you combat your emotional eating Three important questions To keep emotional eating in check always ask yourself these three questions before you reach for food Are you physically hungry or emotionally hungry Learn to recognize the signs and feelings of true physical hunger and eat only when you experience them Are you actually thirsty rather than hungry We often confuse the two Try drinking a glass of water or a cup of tea and then reassess Have you given your body enough time after eating to register that it s full Wait 15 minutes before taking that second helping Start new habits Using the information logged in your journal try tailoring the following suggested strategies to your situation Take time out to really understand your emotions what you are feeling and why instead of ignoring them or expressing them through food Do something constructive to tackle the root cause of each emotion that leads to overeating For example grab a book from the library if you are bored make

    Original URL path: https://www.pfizerstrive.ca/education/articles/eating_well/put_a_stop_to_emotional_eating_for_good (2016-04-28)
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  • Eat less, feel full and fill up on nutrition
    to foods that have a high water content low calorie count and fill you up Juicy fruits like melons are loaded with water And vegetables like celery and cucumbers contain a large amount of water with each crunch Get off to a good start If preparing dinner triggers your tummy to rumble for food snack on raw veggies rather than munch foods that are high in calories and low in nutrients Keep a bowl of prewashed and precut raw veggies in the fridge to always have some handy And to start your meal off right enjoy some vegetable soup before the main course You re more likely to feel fuller sooner Divvy up your portions Include protein like skinless white meat poultry fish or an alternative such as tofu or legumes in your meals to help you curb your hunger So instead of having a salad for lunch include some grilled chicken breast or salmon for a protein punch When hunger hits in between meals try a small handful of almonds to ease your hunger and be smart about snacking But also remember to keep your portion sizes in check An easy way is to fill half your plate with vegetables one quarter with a protein and the other quarter with a whole grain By having a variety of foods in each meal you re more likely to give your body what it s hungry for Remember the F word F is for fibre and feeling full Foods that are high in fibre not only help fill you up quickly they also take longer to digest so you feel fuller longer Increase the fibre in your diet by eating more fruits and vegetables and whole grains An added plus is that fibre helps eliminate waste from your body so that

    Original URL path: https://www.pfizerstrive.ca/education/articles/eating_well/eat_less_feel_full_and_fill_up_on_nutrition (2016-04-28)
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  • Cut down on salt – without cutting down on taste
    herbs and add them early in the cooking process Use the interactive tool VEGETABLES MEAT SUBSTITUTES MISCELLANEOUS VEGETABLES When you re cooking this Beans green Beets Cabbage Carrots Eggplant Mushrooms Peas Peppers Potatoes Pumpkin Salads Spinach Squash summer Squash winter Sweet potato Tomatoes and sauce Turnips Try pairing it with this flavour booster Borage Chervil Dill Marjoram Caraway seed Mint Thyme Marjoram Ginger Oregano Thyme Thyme Oregano Parsley Tarragon Chervil Mint Oregano Rosemary Thyme Chives Tarragon Dill Sage Chives Cilantro Mint Italian flat leaf parsley Chervil Borage Nutmeg Oregano Thyme Parsley Cardamom Cinnamon Cloves Cardamom Cloves Basil Thyme Marjoram Oregano Tarragon Chervil Parsley Thyme MEAT SUBSTITUTES When you re cooking this Beans dried Beef Chicken Eggs Fish Ham Lamb Pork Salmon Shellfish Turkey Veal Try pairing it with this flavour booster Bay leaf Oregano Cumin Cilantro Italian flat leaf parsley Black pepper Rosemary Parsley Tarragon Oregano Basil Rosemary Cilantro Cumin Smoked paprika Parsley Chives Tarragon Dill Cayenne Cloves Parsley Marjoram Oregano Dill Saffron Fennel Basil Cilantro Chervil Thyme Chives Mint Oregano Rosemary Sage Marjoram Fennel Basil Chervil Chives Cilantro Dill Ginger Cumin Parsley Sage Fennel Rosemary Tarragon Sage MISCELLANEOUS When you re cooking this Cream sauce Pasta Rice Salad dressing Stock Try pairing it with this flavour booster Borage Chives Chervil Parsley Basil Poppy seed Saffron Cilantro Fennel Tarragon Chives Bay leaves When you re cooking this Try pairing it with this flavour booster VEGETABLES Beans green Borage Chervil Beets Dill Marjoram Cabbage Caraway seed Carrots Mint Marjoram Thyme Ginger Eggplant Oregano Thyme Mushrooms Thyme Parsley Oregano Tarragon Peas Chervil Mint Peppers Oregano Potatoes Rosemary Tarragon Thyme Dill Chives Pumpkin Sage Salads Chives Mint Cilantro Italian flat leaf parsley Chervil Borage Spinach Nutmeg Squash summer Oregano Thyme Parsley Squash winter Cardamom Cinnamon Cloves Sweet potato Cardamom Cloves Tomatoes and sauce

    Original URL path: https://www.pfizerstrive.ca/education/articles/eating_well/cut_down_on_salt_without_cutting_down_on_taste (2016-04-28)
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  • Secret sugar, sneaky salt – cut it out
    ¾ to a full teaspoon of salt per day According to Health Canada Canadians consume far too much salt At an average of 3400 mg of sodium each day that s more than double our basic intake need Too much sodium can increase heart health risks Sugar Natural vs added sugar Naturally occurring sugar is found in foods such as fruit fructose and milk lactose There are currently no limits in place for naturally occurring sugar so the focus is on added sugar The many names of sugar Sugar cane raw beet High fructose corn syrup Most words ending in ose maltose dextrose sucrose etc Molasses Honey maple syrup and agave syrup Recommended daily limit of added sugar for adults No more than half of your daily discretionary calories Women 100 calories or 6 teaspoons or 30 grams per day Men 150 calories or 9 teaspoons or 40 grams per day At an average of 63 grams per day Canadians consume more than twice the recommended daily limit Health risks of too much sugar include Weight gain Heart problems Poor nutrition Dental issues How to cut down Beware of foods high in salt and sugar High salt Condiments Prepared meats Salty fish Pre packaged meals Snacks pickles olives nuts chips Soups pizza sandwiches Yeast extract stock cubes pasta sauce Bread products Cheese and gravy High sugar Soft drinks and juice Candy Baked goods Sweetened milk products Salad dressings and condiments Sweetened breads and cereals Learn to read nutrition labels The information is all there on the back of most packaged foods All we need to do is learn how to read it The Canadian food guide has interactive tools and fact sheets that can help with this but the basics boil down to looking at the amounts of food and

    Original URL path: https://www.pfizerstrive.ca/education/articles/eating_well/secret_sugar_sneaky_salt (2016-04-28)
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  • Gluten-free? Cabbage-only? Diet fads debunked
    t as rich in nutrients Bottom line It s not the lack of gluten causing weight loss it s the lower calories If you don t need to be gluten free just cut the carbs and keep the nutrients Cabbage Soup Diet What This is a 10 day fast of sorts that has been around for years with food restricted primarily to all you can eat cabbage soup plus some low carb vegetables lean meats and fruit depending on the day Why Proponents claim weight loss of 10 to 15 pounds in as little as a week Why not It s a short term fix that mainly rids your body of water weight that will likely return once you start eating normally again which could lead to discouragement and yo yo dieting Other risks include gastrointestinal upset a lack of sufficient nutrients Bottom line Crash diets have a bad reputation for a reason Caveman Diet What Also known as the Paleo Stone Age and Hunter Gatherer Diet this regime recommends eating as our ancestors did 10 000 years ago Lean meats fish poultry fruits veggies nuts yes Dairy refined sugar grains legumes alcohol no Why Low carb low salt high protein high fibre the Paleo seems like a no brainer in terms of healthiness Why not A diet based primarily on meat can get expensive and will not work for vegetarians Bottom line The health benefits of avoiding processed foods cannot be denied but you may want more calcium and extremely rigid diets aren t for everyone QUICK FACT Whatever food plan you choose needs to be one that you can maintain Think less in terms of a diet and more along the lines of a healthy lifestyle change Bottom Line Fad diets aren t the answer No one s

    Original URL path: https://www.pfizerstrive.ca/education/articles/eating_well/diet_fads_debunked (2016-04-28)
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  • Train your brain
    don t need to change into anything spandex Keeping your brain active has its benefits Improve your memory for both the little things your cousin s phone number and the big your wedding day Have better focus and concentration the next time you re trying to read on a crowded flight Be more alert even after a not so necessary three hour meeting at work Elevate your mood after an unsuccessful day of bathing suit shopping Ready to put your brain to work Take a few minutes and flex your mental muscles with this puzzle 2 Sudoku is a Japanese game of logic Fill in the grid so that every row column and 3 x 3 box contains the digits 1 through 9 without repeating That s all there is to it Solve the puzzle using reason and logic Easy Medium Hard Back to main Select a number from the bar below then click on a box in the grid to insert it 1 2 3 4 5 6 7 8 9 Pfizer Canada Inc 2015 All rights reserved Privacy Policy Disclaimer About Pfizer Please enter the email address associated with this account and a link to reset your password

    Original URL path: https://www.pfizerstrive.ca/education/articles/exercising_your_mind/train_your_brain (2016-04-28)
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  • How healthy is your brain?
    To keep your grey matter in tip top condition you need to stretch it in different directions While you take this fun test you ll be working your brain in different ways You ve got five minutes to answer these five questions When you re done click SCORE to see how well you did or GET ANSWERS to see where you went wrong Remember you re on the clock and only have five minutes to complete this quiz Press PLAY to start the clock at 5 00 Also note that this isn t an IQ test rather it s a fun way get your brain working Study these circles Can you remember which ones were blue Click on the circles you think appeared in blue The following shapes follow a logical colour pattern Fill in the question mark on the last shape to match the sequence Unscramble the following letters to form an everyday word L L S E E N W S What word joins these two words Wrist Tower To challenge yourself on your next power walk you decide to change your normal route Your normal 6 km route is on a flat course that takes 60 minutes to complete while walking at a consistent pace The alternate route you want to try is 6 km long as well but includes three hills each being 1 km long Each hill will take you twice as long to walk as on a flat section How long will this new route take you minutes Your Final Score is out of 5 Question 1 Question 2 Blue Question 3 Wellness Question 4 Watch Question 5 90 minutes Please speak to your healthcare professional before starting any new exercise program Pfizer Canada Inc 2015 All rights reserved Privacy Policy Disclaimer About Pfizer

    Original URL path: https://www.pfizerstrive.ca/education/articles/exercising_your_mind/how_healthy_is_your_brain (2016-04-28)
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  • Visualize for health and wellness success
    visualization takes practice to master But it s not that difficult to do All you need is a clear goal in mind and these steps to get you there Your step by step guide to visualization With visualization you rehearse success in order to set yourself up for success The closer you can come to real life in your mind the more likely you ll achieve it physically So it s important to take your time and recreate things in your mind as you want them to happen While visualizing you may experience your muscles twitch as though you were performing something physically and that s a good thing Start by relaxing your mind and body try 10 to 30 minutes of deep breathing progressive muscle relaxation meditation or any other form of relaxation technique that you feel comfortable with Picture what you want to achieve your goal or the ultimate positive outcome That could be hiking up that hill you ve been avoiding Getting up and making it to the gym with enthusiasm about exercising Sitting down to a great meal and eating consciously slowly and healthily and stopping when you re full Relive how it feels to do each step to get you there the feelings sounds sights or the smells that you experience en route to achieving your goal For example Imagine the first few moments at the start of whatever activity you are planning lacing up your sports shoes being seated at a formal dinner grabbing a shopping cart at the supermarket Relive as many feelings and sensations that your body may experience as you can the voice of your yoga instructor asking you to hold a pose longer the beeps when setting the speed and incline on your treadmill the feeling of cool air hitting

    Original URL path: https://www.pfizerstrive.ca/education/articles/exercising_your_mind/visualize_for_health_and_wellness_success (2016-04-28)
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