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ISSUE 2 | MAY 2015
HEALTHY WORKPLACE
Risks of sitting
Office exercises
Tips for Active healthy summer
Watermelon juice helps in getting rid of soreness
Correct your body while driving
Combating stress
EDITOR-IN-CHIEF Dr Mohamed Ghaith Al-Kuwari, Director of Healthy Lifestyle Programme
MANAGING EDITOR Abdulla Saeed Al-Mohannadi
EDITORIAL BOARD Dr Izzeldin Ibrahim, Mercia Van Der Walt, Anastasios Rodis, Safiya Al Mutawa & Nathan Carr
FOR THE PEOPLE IN CHARGE OF CHANGE Namat for a Healthy Life is a health magazine published quarterly by the Healthy Lifestyle Programme (HLP) of Aspetar, member of the Aspire Zone Foundation (AZF). Namat, meaning ‘Lifestyle’, is a paper magazine and a website www.namat.qa both intending to provide rich content on health, scientific guidance, physical activity, healthy nutrition and healthy lifestyles. It also encourages members of the community in the State of Qatar to adopt healthy practices by providing an educational source that aims at health promotion. This magazine is to crown the Foundation’s unremitting efforts that aim to forward its march in promoting the community health, based on the human development pillar that is part of the Qatar National Vision 2030. This second issue entitled ‘’Heathy Workplace’’ comes within an elegant look and content hoping to appeal to you. It presents all that’s new and precious in the fields of health promotion through deepening the concept of health promotion at workplaces. The main topic discusses how to be active during work, and next article gives you some office exercise tips. Meanwhile, both ‘the active
healthy summer’ and ‘the Indoor Cyber Cycling’ articles give some summer healthy tips and takes you to an entertaining activity that is very promoting and fun for older adults. Other topics include healthy nutrition aspects through interesting articles of ‘Watermelon Juice’ and ‘Facts and Fallacies on weight loss’, in addition to presenting healthy, low fat and easy to prepare recipes from Aspetar’s Kitchen. There are other topics related to healthy tips on stress management and body posture and how the exercise is medicine to your joints. Finally, we hope this magazine reaches its goals and aim and that it becomes a real tributary of human development in the field of health promotion. We hope its tributaries are abundant and its fresh look quenches the thrust for a healthy lifestyle. Allah is the grantor of success.
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CONTENT INDEX RISKS OF SITING - BEING ACTIVE AT WORK
4
OFFICE EXERCISES
6
TIPS FOR ACTIVE HEALTHY SUMMER
10
WHAT ABOUT SOME INDOORS CYBER CYCLING THIS SUMMER
12
WATERMELON JUICE HELPS IN GETTING RID OF SORENESS
15
FACTS AND FALLACIES ON WEIGHT LOSS
16
HEALTHY RECIPES
19
THE IMPORTANCE OF CORRECT BODY POSTURE WHILE WE DRIVE
20
COMBATING STRESS - THE HEALTHY FORMULA
21
EXERCISE IS MEDICINE FOR YOUR JOINTS
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FACT OR FICTION QUIZ PHYSICAL ACTIVITY DURING SUMMER SEASON IS IMPORTANT TO KEEP YOUR HEART HEALTHY. THEREFORE, YOU NEED TO EXERCISE FOR ONE STRAIGHT HOUR EVERY DAY. Submit your answer on: namat.qa/Contact.aspx
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Feb Issue Quiz Answer: Wrong (fiction)! Congratulations to Abeer Osman Body weight is not a good indicator of change. You should be focusing more on body fat and how your clothes are fitting, because muscle mass is denser and heavier than fat, and it is more compact than fat.
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RISKS OF SITTING BEING ACTIVE AT WORK By Mercia Van Der Walt, Physical Educator, Aspetar
SITTING DOWN FOR LONG PERIODS OF TIME IS BAD FOR YOUR HEALTH, EVEN IF YOU EXERCISE DAILY AND SIT TOO MUCH YOU ARE AT RISK. SMALL CHANGES IN THE DAY CAN HAVE A HUGE IMPACT ON YOUR HEALTH, AS WE ARE SITTING OUR LIFE AWAY.
SITTING DISEASE Sitting too much is like smoking: Sedentary lifestyle (sitting) increases the risk of cardiovascular disease. People who sit all day have the same risk of a heart attack as people who smoke according to Martha Grogan, cardiologist, Mayo Clinic. Due to lifestyle changes we as people are spending a lot of time sitting: sit when having breakfast, sit in the car while commuting to work, sit down at work, sit while driving back home and then sit in front of the television and again for dinner. The average person sits 8-16 hours a day which is nearly 70% of their awake time according to research. Sitting for prolonged periods of time creates numerous health concerns such as high blood pressure, high blood sugar, excess body fat, abnormal cholesterol levels and weight gain. A recent study has shown that a third of deaths from heart disease, colon cancer and diabetes are due to sedentary lifestyle (sitting) Your body was made to move and be active, however many people are spending the majority of their time
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at a desk and their muscles are at rest and this has major physical effects on the body and on certain muscle groups in particular. This can cause neck and back pain or even spasms. Posture and orthopedic problems in the knees, shoulders or hips can often be related to the weakening of muscles due to extensive periods of sitting. EXERCISE IS A PART OF THE SOLUTION: According to the global recommendations on physical activities, 150 min of moderate intensity activity per week is recommended for healthy adults. Moderate intense exercise involves activities which increase your heart rate. As Hippocrates said “step is a man’s best medicine” Brisk walk is the perfect moderate intense exercise. Muscle-strengthening activities should also be done involving major muscle groups on 2 or more days a week. It is not necessary to exercise the muscles so hard that they burn, it is more about activating the muscles and to repair muscle memory so that they can function again.
DECREASE SITTING TIME AT WORK AND INCREASE PHYSICAL ACTIVITY Park further, use a pedometer to track your steps, use the stairs, have walking breaks instead of sitting coffee breaks, walk to a colleague instead of phoning, have the water cooler placed further away, use the washroom furthest from your desk, spend half of your lunch break walking, conduct walking meetings and do stretching exercises STANDING DESK Due to all the above mentioned potential risks of prolonged sitting, a remedy to the “sitting disease” would be standing more. Standing increases our energy, helps concentration, burns more calories, improves posture, increases metabolism and blood flow and facilitates many more advantages. Standing desks were introduced in the 1400’s and have been used by numerous famous people of whom a few are: Leonardo Da Vinci who brought us masterpieces and did so whilst using a Standing Desk. World War Two, Sir Winston Churchill, would use nothing but a Standing Desk whilst hatching battle plans. Other famous people were Charles Dickens and Ernest Hemingway both writers and Thomas Jefferson the third president of the USA.
STANDING ALL DAY MAY NOT BE PRACTICAL AND MAY HAVE DISADVANTAGES, WHICH IS WHY SITSTAND PRODUCTS ARE EXCELLENT SOLUTIONS TO DECREASING SITTING TIME BY HAVING THE OPTION TO SIT OR STAND.
Researchers have determined that, even by doing 30min of exercise daily, the ills of sitting still exist. Therefore remember, a third of a day is spent at work, by making adjustments to the daily routine like taking active breaks, using a standing desk and possibly looking further in creating active workstations with treadmill desks, people can reap the full benefits of a healthy lifestyle, increasing physical activity and reducing the risks associated by sitting.
HERE ARE WAYS THAT YOU CAN BURN OFF ADDITIONAL CALORIES WHILE AT THE OFFICE (based on 70 kg person over a period of half hour)
Walking very slowly
Walking at moderate speed
Light office work (sitting in a meeting, reading, typing)
Walking carrying light objects (< 25 lbs)
Walking carrying objects (25-49 lbs)
Walking briskly
Standing light (standing and talking at work)
Taking the stairs
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OFFICE EXERCISES Source: WorkSafe Victoria: - Officewise 2006
STOP: GET UP AND MOVE •
Getting up and walking around is the best exercise you can get to provide a break from sitting, concentrating and using the muscles of the arms and hands.
STOP, S-T-R-E-T-C-H AND CHECK! • Do a few of these exercises a few times every day. • Dots show the muscles that you are exercising.
•
•
About every 20 to 30 minutes is a guide to how often it is helpful to move around. 10 minutes away from the computer each hour is recommended Regularly change your posture and give muscles a chance to recover.
• Make sure you relax and perform them gently. • Hold the stretch or repeat as indicated. • Do not over-stretch. • Stop if you feel discomfort. • Remember to do each side.
NECK HEAD ROLLS
CHIN TUCKS Raise the head to straighten the neck. Tuck the chin in and upwards creating a double chin. This also results in a forward tilt of the head. Hold for 10 seconds and repeat several times.
Keeping your chin tucked in, gently lower ear to shoulder and hold for 10 seconds on either side. Repeat several times and be careful not to extend your neck back too far. HEAD TURNS
CHECK NECK POSTURE! Turn head to look over left shoulder and hold for 10 seconds. Turn head the other way and hold for 10 seconds. Repeat several times.
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Position the top of your screen at eye level. Use a document holder directly beside or below the screen – it saves you looking down.
SHOULDERS SHOULDER ROLLS
CHECK SHOULDER POSTURE!
Circle shoulders forward several times, then backward. Repeat 3 to 5 times.
Relax your shoulders and rest your hands on your lap. Bend your elbows to no more than 90 degrees and check the height of your fingertips against your current work height. If the work (keyboard or desk) is higher than your hands you may be hunching your shoulders unnecessarily. If so, try and raise your chair height or lower your desk height and try and relax your shoulders while working.
WRISTS, HANDS AND ARMS WRIST AND ELBOW STRETCH
WRIST STRETCH
Interlace fingers, palms outward, and straighten arms in front. Hold for 10 seconds and repeat several times.
CHECK HAND AND WRIST POSTURE • Keep your fingers suspended over the keyboard. • Keep elbows at keyboard level. This may mean adjusting the desk or chair height. • Don't rest your wrists on the desk or keyboard. Keep hands suspended.
Straighten your arm in front and bend your wrist forward, gently assist the stretch with your other hand. Hold for 10 seconds then stretch your wrist back and hold for 10 seconds. Repeat with other arm.
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UPPER AND LOWER BACK UPPER AND LOWER BACK STRETCH Interlace fingers and turn palms upward above head; straighten arms then slowly lean slightly from side to side. Repeat movement several times
BACK ARCHING Stand up. Support lower back with hands and gently arch back. Gently arch back and hold for 5 to 10 seconds. Repeat as often as is needed.
PECTORAL STRETCH
CHECK BACK SUPPORT • Sit well back in your chair - if your feet need support, use a foot rest. • Adjust the back rest on your chair to support your lower back. Raise both arms to shoulder height and bend elbows. Pull both elbows back slowly to bring shoulder blades towards each other. Repeat several times.
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LEGS FOOT PUMP
CHECK LEG COMFORT • If the seat of your chair is digging into the back of your thighs, check • that it is not too high or whether it is tilted backwards. • If the seat is too high lower the chair and desk or use a foot rest to support your feet. Stand up, holding the chair for balance if necessary, and alternately raise heels and toes. Repeat 10 times.
• Also check the tilt of the seat and if necessary adjust it to a horizontal position.
EYES EYE EXERCISE
CHECK EYE COMFORT • Is there enough light falling on your documents?
Sit up straight, face forward and repeat this sequence several times without moving head. Look up, then down. Look left, then right. VISUAL REST
• Do windows or light fittings cause glare or reflection on the screen? If so, try turning the screen or blocking the path of the light. • Use a screen with a light background when working with text. Software with a light back- ground for text is more comfortable for the eyes.
Look up and away from screen Focus on a distant object (more than 3 metres). For example, look out of the window or at a picture on a far wall. Shift vision back to screen and refocus. 9
TIPS FOR ACTIVE HEALTHY SUMMER By: Dr Izzeldin Ibrahim Public Health Consultant -ASPETAR You have been exercising regularly, but now it’s summer and it might be too hot to go for outdoors aerobic activities. At the same time you cannot decide on taking a little summer break from fitness because you may be hurting yourself in the longer term.
tness Health and fi rmed that: experts confi TANT TO “IT’S IMPOR OVER EXERCISING CONTINUE THE R BECAUSE E M M U S E H ING T RCISE TRAIN E X E F O S T ING EFFEC ONCE TRAIN T S O L LY ID ENCE ARE RAP NTIFIC EVID IE C S . S P O T S E KEY MANY OF TH T A H T D E W ARE SHO F EXERCISE BENEFITS O IX UR TO S LOST IN FO ACTIVITY. WEEKS OF IN
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HERE ARE SOME FEW TIPS TO KEEP YOU ACTIVE AND HEALTHY DURING SUMMER:
Find some indoor places to keep physically active with your children during summer break. You might find some places for walk, Malls and Parks.
Avoid the hottest part of the day – early morning is the best for aerobic activities to catch the cool time of the day. In the heat of midday you can sign up for an aquaaerobics class.
Wear the appropriate clothing – lightcolored, lightweight. As dark colors absorb the heat and heavyweight or tight-fitting clothing will also heat you up. Therefore, keep it loose and light for air to circulate over your skin and maintain the cool feeling.
Never let yourself get to the point where you are feeling faint, dizzy, and sick – If you’re feeling any of the following symptoms then you have to find airconditioned cool place as soon as possible: •
Weakness /light-headedness
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Dizziness/Paling of the skin
•
Headache/Muscle cramps
•
Nausea or vomiting
•
Rapid heartbeat
If you do feeling faint and/or sick – Stop immediately and sit down in shaded cool area, drink water, and always have with you a nourishing juicy snacks like fruit.
Know the symptoms of heat stroke – It’s a serious threat that can be fatal if not well managed. Symptoms include: Drink enough water to keep cool – you do not need to drink water before you go out for exercise, but while you are exercising, drink 8 to 10 ounces of water every 20 minutes. After exercise, drink more – at minimum, another 8 ounces. Another great way to help re-hydrate during physical activity is to eat a piece of fruit. It will also help replace valuable electrolyte loss.
•
High body temperature (104 F or 40 C or higher)
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Lack of sweating with hot, flushed, or red / dry skin
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Rapid pulse and Difficulty breathing
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Strange behavior, Hallucinations, Confusion, Agitation, Disorientation, Seizure and Coma
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WHAT ABOUT SOME INDOORS CYBER CYCLING THIS SUMMER? By: Anastasios Rodis, Exercise Physiologist, Aspetar Over the last decade the gaming industry has been highly criticized for promoting a more sedentary lifestyle. This leads to an increased incidence in the number of chronic diseases across the human lifespan. In an attempt to fight back against its critics, the gaming industry began designing and promoting new gaming consoles which incorporated physical activity exercises into the gaming experience.
This new idea of blending video games and physical activity quickly became an established entity in the gaming world, but it lacked a name; thus, the term “exergames” was born. Nowadays, we can play exergames that incorporate a range of activities, from dancing and aerobics to sports like tennis, golf and cycling.
EXERGAMES FACILITATE FEELINGS OF ENJOYMENT AND MOTIVATION FOR PLAYING GAMES THAT INCLUDE BODY MOVEMENTS. Alhough technological products and novelties are usually more geared towards the younger generation, recent research suggests that playing exergames may be beneficial for older people as well. A research published in the American Journal of Preventive Medicine suggests that cyber cycling exergames, as opposed to traditional cycling exercise, might prevent cognitive decline in older adults. Namely, study results showed that combining gaming activities and physical exercise has the potential to positively affect the cognitive skills of older adults. The investigators divided the participants into 2 groups. The first group performed cycling exercise using the traditional stationary bike and the second group performed exercise using the cybercycle stationary bike.
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Cybercycle is a new stationary bike with a 3D monitor, which gives you the sensation of actually steering a bicycle (see photo). Thus, the participants in the second group experienced 3D tours and races against “ghost riders” on avatar based rides. Researchers proposed that having to navigate a 3D landscape changes the anticipation during exercise and that competition with other players, or with a “ghost rider”, enhances focus, attention and decisionmaking ability. During the 3 months intervention period, researchers evaluated participants’ executive functions, such as planning, working memory, attention, and problem solving. Blood plasma was tested to measure whether a change in Brain-Derived Nerve Factor (BDNF), which is a protein important for the growth. Mild cognitive impairment (MCI) was an additional variable, which was also tested. MCI is an intermediate stage between the expected cognitive decline of normal aging and the more serious decline of dementia.
THE MAIN FINDINGS SHOWED THAT THE CYBERCYCLE EXERCISERS HAD BETTER EXECUTIVE FUNCTIONS THAN THOSE WHO RODE A TRADITIONAL STATIONARY BIKE.
YCLE CYBERC EW IS A N BIKE ARY STATION MONITOR, D WITH A 3 GIVES YOU WHICH SATION OF THE SEN UALLY ACT GA STEERIN E BICYCL
More specifically, Cybercyclists had a 23% relative risk reduction in clinical progression to MCI compared to traditional riders. In addition, it was also found that greater increase of BDNF in cybercyclists compared to traditional exercisers, suggesting that interactive / combined mental and physical exercise may lead to cognitive benefits. Finally, scientists concluded stating that cyber cycling exergaming, in older adults maintain better cognitive functioning than traditional bikers, all the while exercising at the same intensity; suggesting that simultaneous cognitive and physical exercise has a greater potential for preventing cognitive decline than physical exercise alone. Despite all the scientific evidence and term, playing while we exercise is something that we have completely forgotten. My suggestion to you is “add some fun to your exercise routine and start playing while you exercise”. Especially in the following hot summer months, indoors cyber cycling exergames can be a beneficial way for you to improve not only your strength and aerobic fitness but your cognitive status as well.
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WATERMELON JUICE HELPS IN GETTING RID OF AFTER-WORK OUT SORENESS By Dr Hazza Al Hazza, PhD, FACSM, FECSS - KSA
MUSCLE SORENESS FOLLOWING A VIGOROUS OR NEW WORKOUT IS FREQUENTLY INEVITABLE, AND THOUGH IT MAY BE UNCOMFORTABLE, IT'S ACTUALLY A GOOD THING. IT MEANS THAT YOU'VE EFFECTIVELY STRESSED AND CHALLENGED YOUR MUSCLES, AND AS YOUR MUSCLE FIBERS REPAIR THEMSELVES, THEY'LL GROW STRONGER IN THE PROCESS.
Post-workout soreness is a normal response to exertion and part of an adaptive physiological process that leads to increased strength and stamina. This muscle soreness will go away on its own in a matter of days, but if you aren't keen on suffering in the meantime, there may be some natural options that help. One study found that men who drank natural unpasteurized watermelon juice prior their workouts had reduced muscle soreness 24 hours later compared to those who drank a placebo. Interestingly, another group of men drank pasteurized watermelon juice that had been enriched with nearly 5 grams of l-citrulline, and while they, too, experienced relief from muscle soreness, it was no more effective than the natural watermelon juice. In fact, the researchers noted that consuming the l-citrulline in the unpasteurized watermelon juice was preferable: "L-citrulline bioavailability was greater when it was contained in a matrix of watermelon and when no heat treatment was applied." Delayed onset muscle soreness (DOMS), or the muscle soreness you've experienced one to two days after exercise, is actually caused by inflammation stemming from microscopic tears in your muscle fibers, or more specifically, micro tears between your muscles and their surrounding tissues. 14
These damaged muscles release biochemical irritants that trigger mild inflammation, which awakens your pain receptors. In addition to its l-citrulline content, it could be that watermelon helps relieve muscle soreness because of its anti-inflammatory properties. For instance, watermelon contains the antiinflammatory antioxidant lycopene as well as cucurbitacin E, or tripterpenoid, which blocks the activity of the pain and inflammation-causing enzyme cyclooxygenase – the same enzyme blocked by so-called COX-2 inhibitors which include most NSAID drugs like aspirin and ibuprofen. While watermelon does have beneficial nutrients, however, it might not be the best idea to drink it prior to each workout, as it contains a significant amount of fructose, which should be consumed only in limited amounts. An experiment among seven athletes may not paint the whole picture; further research is definitely still needed. But with 92 percent water, lycopene, beta carotene, vitamins A and C and very few calories, a little pressed watermelon juice certainly couldn't hurt!
TRY ICER, D OF U J A R E E-THI U HAV IF YO ABOUT ON LON AND ME NG TO JUICI SH WATER E PRIOR C E I HIS JU A FR G ITS ORKOUT. T NE N I K RO DRIN NEXT W E OVE YOUR S A LITTL LLINE, AN AIN RU CONT OF L-CIT T SEEMS A M A T T GR ID H O AC CT AGAINS N I M A E T . O TO PR SCLE PAIN MU 15
FACTS AND FALLACIES ON WEIGHT LOSS By Jwaher Al Neama, Nutritionist - ASPETAR
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ARE YOU LOOKING FOR A QUICK AND EASY WAY TO REDUCE YOUR WEIGHT? THERE ARE HUNDREDS OF FOODS, PRODUCTS, AND DIET PLANS THAT PROMISE TO DELIVER THAT. THE PROBLEM IS, IF ANY OF THEM ACTUALLY WORKED FOR LONG-TERM WEIGHT CONTROL, THEN OVERWEIGHT AND OBESITY WOULD NOT BE A MAJOR PUBLIC HEALTH CONCERN! Be smart and aware of what you eat to maintain optimal health and weight. In this issue we will discuss the truth behind some common weight loss misconceptions:
1. CERTAIN FOOD/BEVERAGE INCREASES METABOLISM AND HELP YOU LOSE WEIGHT This appears to be true! Some common Foods and beverages proposed as weight loss aids include green tea, black tea, chili (capsaicin), ginger, Lemons, coffee, caffeine, extra protein, various herbs and spices and many others. Those foods or their derivatives may affect metabolism to some extent, but this still needs more studies to prove it. Although consuming these foods is almost not harmful, and may even help with a small amount of weight loss, but it tends to detract from the central theme of weight loss, which is to eat healthy and exercise more. So it’s not that these foods are completely useless, it’s just that claims for fat loss are usually highly overstated and you will be better if you concentrate on the larger picture of calorie restriction and exercise. 2. EATING BREAKFAST MAKE YOU SLIMMER True! Eating breakfast reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as sweets. Moreover, a healthy breakfast refuels your body. Routinely skipping breakfast is associated with decreased physical activity which may lead to weight gain. 3. CARBOHYDRATES ARE FATTENING
4. SOME DIETS CAN HELP YOU TO LOSE WEIGHT MORE THAN OTHERS The answer is: 'not much' Total calories restriction is still the most effective way to lose and maintain the weight loss over the longer term. Other too restricted diets tend to provide more rapid weight loss in the short term. Some dietary patterns may make you feel less hungry after a meal and result in lower consumption over a 24-hour period, For example, the Atkins low-carb diet. Diets high in fiber and protein may provide this advantage. Combining low fat with higher protein and fiber rich fruit, vegetable and whole grains may be the best combination of all for weight loss.
5. SNACKING IS ALWAYS A BAD IDEA IF YOU WANT TO LOSE WEIGHT False! Snacks in between meals might actually help you eat less, and prevent overeating or binging later. In fact, it is recommended that you have five smaller meals a day, instead of eating your calories all in one sitting. One of the main reasons snacking has a bad effect on weight is because of the choices we make like chips, cookies, candies, and other fattening treats. So swap your snacks to more nutritious less calorie ones. Replace a bag of chips when you're hungry by moderate amounts of fruits, vegetables, low-fat cheese, yogurt, or nuts-- and try to eat things you don't normally have during mealtime to attain healthy balanced diet.
Yes, but The answer is that if you eat more than your energy requirements, the excess will get stored as fat. This applies to carbohydrates as much as fat and protein.
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Exercise is Medicine® Qatar (EIMQ) is a global initiative, managed in Qatar by Aspetar (orthopaedic & sports medicine hospital). EIM is focused on encouraging health care providers, regardless of speciality, to review and assess every patient’s physical activity levels at every visit. Patients should be counselled on exercise regimens, and provided with an exercise prescription or referral to an accredited exercise physiologist or appropriately qualified allied health professional.
PURPOSE The initiative encourages primary care physicians and other health care providers to include exercise when designing treatment plans for patients. Along with the National Physical Activity Plan, Exercise is Medicine strives to make physical activity a “vital sign” that is routinely assessed at every patient interaction with a health care provider.
You Can Read More About this Initiative and Download Free Educational Materials on:
WWW.NAMAT.QA 18
HEALTHY RECIPES Prepared by: Mohamad Najem, Executive Chef, Aspetar Reviewed by: Alya Al-Yafei, Human Nutrition Student- Qatar University
INGREDIENTS ALMOND CRUSTED FISH FINGER
30 min
• 10 pcs (450g) of White fish
• 1 tbsp (5g) of Thyme fresh
• 3 tbsp (60g) of Almond
• 1 tbsp (200ml) of Olive Oil
• 1 tbsp (20g) of Ground Almond
03 portions
1080 kcal per 3 portions
360 kcal per portion
This dish contains fish, Fish is a good source of Omega-3 fatty acid, which is an essential nutrient to keep your heart and brain healthy. Aim for at least two portions a week of fresh, frozen, or tinned Fish (one of them of oily fish like Salmon, Sardines or kingfish).
• 1 tbsp (8g) of Salt
• 1 tbsp (50g) of Whole meal flour
• 1 tbsp (5g) of Black pepper
• 3 pcs (50g) of Whole eggs
• 2 pcs (100g) of Lemon whole
METHOD Marinate the fish and cut it as finger shape and keep it in bowl aside. Mix the flour, pepper, salt together and pour into the plate. ground and chopped almond to be mix mix together and pour into separate plate. Whisk the white eggs and place into third plate. Take the fish finger and roll it in the flour then white eggs then almond, Heat the corn oil in fry pan over medium high heat , and the fish and cook until golden (deep fried)
INGREDIENTS
BABA GANOUGE
• 5 pcs (1000g) of Eggplant fresh
• 1 tbsp (50ml) of Olive Oil
• 1 pcs (20g) of garlic chopped
• 3 tbsp (100g) of Low fat yoghurt
• 2 tbsp (50ml) of Lemon Juice
• 1 pcs (50g) of Onion
• 1 tbsp (20g) of Parsley
30 min
10 portions
554
kcal per 10 portions
55
kcal per portion
Eggplant is a good source of fibre and antioxidants that protect cells from damage. Its health benefits extend beyond just adding vital nutrients to a meal, it can play a good role in weight reduction diet with just 20 calories per cup!
• 1 pcs (50g) of Capsicum
METHOD Cook the eggplant on the grill & peel it. Chop the eggplant and other vegetables then mix it all. Add the lemon juice and salt, then serve it with some nuts for garnish
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THE IMPORTANCE OF CORRECT BODY POSTURE WHILE WE DRIVE By Anastasios Rodis, Exercise Physiologist, Aspetar
WHEN HAVING BODY PAIN WE NEED TO EXAMINE ALL THE ASPECTS OF OUR LIVES THAT CAN CONTRIBUTE. DRIVING FOR SEVERAL HOURS CREATE SIGNIFICANT STRESS TO OUR NECK, UPPER AND LOWER BACK. THE FOLLOWING INSTRUCTIONS WILL EDUCATE YOU ON HOW TO KEEP THE CORRECT BODY POSTURE WHILE YOU DRIVE. More and more of us are spending increased lengths of time travelling in our cars. Sitting in incorrect positions for long distances can cause increased stress to the bodies’ muscles, joints and ligaments, and can result in pain and discomfort. It is therefore important to consider the following tips to ensure that your driving posture is correct, and excess stress to the body is avoided. •
The seat should be firm and well contoured to your body.
•
Slightly recline your seat and use the lumbar support in the curve of your lower back (3).
•
Your seat should be positioned so that you do not have to overreach to operate the pedals (1) a knee angle of approximately 45 degrees is recommended (2).
•
Ensure your knees are at least level with or slightly below the hips, you can adjust this by tipping the seat forwards.
•
Try to relax your shoulders, keeping a relaxed grip on the steering wheel (4).
•
To limit the effects of whiplash injuries ensure the headrest is level with the top of your ears, or at least no lower than your eyes.
•
Ensure that both your hands are on the wheel, avoiding resting one hand on the window (4).
•
Take regular breaks when driving. Ideally stop every 1-2 hours to get out and gently stretch.
Exercise Tip! 20
1 4
2
3
Pain often prevents one from getting enough exercise and this particular lack of exercise can worsen the pain by aiding stiffness, weakness and also de-conditioning of the core muscle groups. Moreover, it is always better to do some form of exercise to keep the muscles, discs and even the joints and their ligaments healthy and supple.
COMBATING STRESS - THE HEALTHY FORMULA By Jonny Parr, Founder and CEO of Absolute Fitness www.absolutefitness.me
The pitfalls of stress affect all of us at some stage in our lives. Whether it be in social, work or traffic situations, we all experience the bad, and sometimes good, side effects of its presence. Accepting and recognizing this fact is the first good thing you can do. Your next step should be combating its negative influence. Two proven methods of doing this are good nutrition and exercise. Let’s delve into some more detail.
EXERCISE
NUTRITION A poor diet consisting of high sugar and processed foods can spike your energy levels. This initial high is short-lived and the aftermath can result in you feeling fatigued, lethargic and irritated. This in turn causes stress.
The second tool in your arsenal is to get moving. Doing exercise whether in the form of sports such as football, fitness deeds such as yoga or leisurely activities such as simply walking can all tackle stress. Why is this the case?
The answer in combating this is to eat balanced meals of carbohydrate, protein and healthy fats. What’s more, you should aim to eat as much wholesome and natural foods as possible.
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EXERCISE RELEASES ENDORPHINS Endorphins are feel good hormones that your body releases during and after exercise elevating your mood and assisting attributes such as motivation and concentration.
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WELCOME DISTRACTIONS – Due to everyday stresses, its both a welcome distraction and healthy to focus on activities in a particular moment. Exercise can help you forget irritations and focus solely on the task in hand such as your breathing and movement.
•
SOCIAL BENEFITS – This of course depends on the form of exercise you undertake but there is a mass of research supporting training in groups. This environment is highly motivating and supportive towards people on both a social and exercise level. This elevates mood significantly.
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CARBOHYDRATES- In terms of carbohydrates, eating ‘complex’ carbohydrates such as brown rice or sweet potatoes are best.
•
VEGETABLES - You should aim to eat fresh vegetables such as broccoli, carrots or peppers that contain essential nutrients that your body uses to function and fight infections.
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FATS- Healthy fats are essential to physical and emotional health. Good foods include fish, almonds and coconut oil. Avoid trans and saturated fats.
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PROTEIN - The cornerstone of repairing the body and maintaining muscle is that of protein. For most people foods such as chicken, nuts, eggs and fish will provide the staple of their protein intake.
*The above information represents general guidelines. If you have particular restrictions, speak with your doctor who can provide good, healthy replacements.
A plethora of evidence suggests there is a direct link with exercise and reducing stress. Good nutrition will always provide the foundations of good health and bodily function and a balanced wholesome diet of carbs, vegetables, good fats and protein will help you thrive.
COMBATING STRESS IS NOT EASY AN EASY FIGHT. HOWEVER, SMALL STEPS SUCH AS TAKING CONTROL OF OUR NUTRITION AND EXERCISE LEVELS WILL GO A LONG WAY IN WINNING THAT WAR. 21
EXERCISE IS MEDICINE FOR YOUR JOINTS (OSTEOARTHRITIS AND EXERCISE) By Dr Mohamed Ghaith Al-Kuwari, Public Health Consultant ,Aspetar
OSTEOARTHRITIS (OA) IS A COMMON CHRONIC DISORDER OF THE JOINTS THAT PREDOMINATELY AFFECTS OLDER PEOPLE BUT CAN ALSO AFFECT YOUNGER INDIVIDUALS FOLLOWING JOINT INJURY. THE MOST COMMON JOINTS AFFECTED BY OA ARE THOSE OF THE HIPS, KNEE, BIG TOE, SPINE AND HANDS.
EXERCISING WITH OA PAIN & FUNCTIONALITY
PAIN LEADS PATIENTS TO NOT EXERCISE. STYAING ACTIVE WITH OA
Pain & disability
Pain & disability
Note!
LACK OF EXERCISE
JOINT FORCE
Body weight Muscle strenght
Temporary discomfort when starting a new exercise
Joint stability Joint loading
Normal joint force
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Joins with increased pressure due to obesity
EXERCISING WITH OA
OSTEOARTHRITIS
HEALTHY KNEE JOINT
LIGHT Inactive or light activity
OSTEOARTHRITIS
LOAD
HIGH
Moderate aerobic activity
Vigorous activity e.g. Football
AEROBIC EXERCISE may include walking, cycling, or using a rowing machine or a seated stepper. High-impact exercises (e.g. jogging) should be avoided.
STRENGTH TRAINING can be performed at home or at the gym. The thigh, hip and calf muscles are often weak in people with OA. Resistance can be applied with weights, elastic tubing or body weight.
AQUATIC (WATER) EXERCISE can be particularly useful. The water buoyancy and reduces pain on weight-bearing. Water exercise can be helpful before progressing to land-based exercise.
OTHER TYPES OF BENEFICIAL EXERCISE include tai chi, balance exercises, and stretching to improve the range of joint motion and flexibility.
Remember! Before starting a physical exercise program, it is recommended that you receive a comprehensive assessment by an appropriately qualified health care provider. This assessment should include clinical evaluation of your OA, and should identify any other health conditions that may be worsened by exercise.
To read more about what types of exercise is best for OA, please refer to Qatar National Physical Activity Guidelines at WWW.NAMAT.QA
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مبادرة صحتك في خطوتك في مكان العمل تهدف المبادرة للترويج لنمط حياة صحي نشط لموظفي المكاتب كنوع وكجزء من احتفاالت اليوم.من التحدي لممارسة المشي في مكان العمل الرياضي للدولة قامت سبيتار بمكافأة ممارسي المشي في المؤسسات شركة ومؤسسة في الدولة14 شاركت.المشاركة في تحدي المشي . موظف في هذه المبادرة2500 بعدد
Step Into Health Workplace Initative An initiative that promotes an active healthy lifestyle for office employees offering SIH as walking challenge. As part of the celebrations of Qatar National Sport Day, Aspetar rewarded active walkers from 6 organizations which participated in this workplace challenge. 14 Companies with 2500 members have joined the Step into health workplace initiative.
2013
2013
7
7
شركة
workplaces
1096
1096
موظف
staff
2015 - 2014
2014 - 2015
14
14
شركة
workplaces
2500
members
2500 موظف
Internal Workplace Campaigns
حمالت توعوية داخلية
Walking Challenges
تحديات المشي
Health Lectures
محاضرات صحية
Weekly Walking Reports
تقارير أسبوعية عن المشي
Rewarding in QNSD
جوائز في اليوم الرياضي للدولة
لالشتراك والتسجيل في هذه المبادرة للمؤسسات أو4413 6900 الرجاء االتصال على،والشركات STEPINTOHEALTH.QA
Benefits of walking in the workplace 1 Reduces stress 2 Increases energy levels. 3 Allows for better night's sleep 4 Improves mood 5 Reduces aches and pains 6 Imprevoes posture and balance.
To be part of the programme as an organization, please contact us at STEPINTOHEALTH.QA or 4413 6900 to register you organisation.
