Exercise for weight loss: Calories burned in 1 hour

Exercise for weight loss: Calories burned in 1 hour

        

Being active is an important part of any weight-loss or weight-maintenance program. When you're active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight.
Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). There are other factors that can influence this equation. Because of changes that occur in the body over time, calories may need to be decreased further to continue weight loss.

Diet or exercise: Does one matter more?

Both are important. However, while diet has a stronger effect on weight loss than physical activity does, physical activity, including exercise, has a stronger effect in preventing weight regain after weight loss.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes long.
• Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.

Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as carrying groceries or heavy gardening.
As a general goal, aim for at least 30 minutes of overall physical activity every day.

          

How much am I burning?

This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and individual characteristics such as weight.

Activity (1-hour duration)	Weight of person and calories burned
	160 pounds (73 kilograms)	200 pounds (91 kilograms)	240 pounds (109 kilograms)
Aerobics, high impact	533	664	796
Aerobics, low impact	365	455	545
Aerobics, water	402	501	600
Backpacking	511	637	763
Basketball game	584	728	872
Bicycling, < 10 mph, leisure	292	364	436
Bowling	219	273	327
Canoeing	256	319	382
Dancing, ballroom	219	273	327
Elliptical trainer, moderate effort	365	455	545
Football, touch or flag	584	728	872
Golfing, carrying clubs	314	391	469
Hiking	438	546	654
Ice skating	511	637	763
Racquetball	511	637	763
Resistance (weight) training	365	455	545
Rollerblading	548	683	818
Rope jumping	861	1,074	1,286
Rowing, stationary	438	546	654
Running, 5 mph	606	755	905
Running, 8 mph	861	1,074	1,286
Skiing, cross-country	496	619	741
Skiing, downhill	314	391	469
Skiing, water	438	546	654
Softball or baseball	365	455	545
Stair treadmill	657	819	981
Swimming laps, light or moderate	423	528	632
Swimming laps, vigorous	715	892	1,068
Tae kwon do	752	937	1,123
Tai chi	219	273	327
Tennis, singles	584	728	872
Volleyball	292	364	436
Walking, 2 mph	204	255	305
Walking, 3.5 mph	314	391	469
Yoga, hatha	183	228	273
Yoga, power	292	364	436

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

The 6-Week Fat Blast Workout Routine

Follow this workout plan if your goal is to lose weight and get a more sculpted, leaner body.

by Jon-Erik Kawamoto, CSCS, CEP

Duration 4 weeks

Equipment Yes

Any successful fat loss program is going to take you out of your comfort zone, both in the gym and in the kitchen. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, real foods (no processed, fast food crap), which leaves you in a slight calorie deficit.
Enter the 6-Week Fat Blast.
To maximally reduce your body fat percent, you’re going to have to start in the kitchen. You may have heard the saying that abs are made in the kitchen, which is true - you can lose fat and not even pick up a single weight or run a single step. But in order to build muscle, increase muscular strength and cardiovascular fitness, you’re going to have to hit the gym. So, to stimulate as much fat loss as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off.
Over the 6-weeks, your program will look like this:

Week	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	Rest	Full body Workout A	Cardio Workout 1	Full body Workout B	Rest	Full body Workout A	Cardio Workout 2
2	Rest	Full body Workout B	Cardio Workout 1	Full body Workout A	Rest	Full body Workout B	Cardio Workout 2
3	Rest	Full body Workout A	Cardio Workout 1	Full body Workout B	Rest	Full body Workout A	Cardio Workout 2
4	Rest	Full body Workout B	Cardio Workout 1	Full body Workout A	Rest	Full body Workout B	Cardio Workout 2
5	Rest	Full body Workout A	Cardio Workout 1	Full body Workout B	Rest	Full body Workout A	Cardio Workout 2
6	Rest	Full body Workout B	Cardio Workout 1	Full body Workout A	Rest	Full body Workout B	Cardio Workout 2

Your Full Body Workout Template:

Circuit Letter	Training Type
A1 & A2	Density Training
B1 & B2	Density Training
C	Barbell Complex
D	Body Weight Exercise

Workout A: Full Body

Exercise Number	Exercise	Week 1 Sets/Reps	Week 2 Sets/Reps	Week 3 Sets/Reps	Week 4 Sets/Reps	Week 5 Sets/Reps	Week 6 Sets/Reps
A1	Barbell Front Squat	5 reps (10RM) for 6-min	5 reps (10RM) for 8-min	5 reps (10RM) for 10-min	5 reps (10RM) for 12-min	5 reps (10RM) for 14-min	5 reps (10RM) for 15-min
A2	Pull Up	5 reps for 6-min	5 reps for 8-min	5 reps for 10-min	5 reps for 12-min	5 reps for 14-min	5 reps for 15-min
B1	Romanian Deadlift	5 reps (10RM) for 6-min	5 reps (10RM) for 8-min	5 reps (10RM) for 10-min	5 reps (10RM) for 12-min	5 reps (10RM) for 14-min	5 reps (10RM) for 15-min
B2	Single Arm Dumbbell Bench Press	5 reps/L/R (10RM) for 6-min	5 reps/L/R (10RM) for 8-min	5 reps/L/R (10RM) for 10-min	5 reps/L/R (10RM) for 12-min	5 reps/L/R (10RM) for 14-min	5 reps/L/R (10RM) for 15-min
C	Barbell Complex*	3x6/ exercise	3x8/ exercise	3x6/ exercise**	3x8/ exercise**	3x6/ exercise***	3x8/ exercise***
D	Dumbbell Pushups	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible

*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

Workout B: Full Body

Exercise Number	Exercise	Week 1 Sets/Reps	Week 2 Sets/Reps	Week 3 Sets/Reps	Week 4 Sets/Reps	Week 5 Sets/Reps	Week 6 Sets/Reps
A1	Conventional Deadlift	5 reps (10RM) for 6-min	5 reps (10RM) for 8-min	5 reps (10RM) for 10-min	5 reps (10RM) for 12-min	5 reps (10RM) for 14-min	5 reps (10RM) for 15-min
A2	Chest Supported Dumbbell Row	5 reps (10RM) for 6-min	5 reps (10RM) for 8-min	5 reps (10RM) for 10-min	5 reps (10RM) for 12-min	5 reps (10RM) for 14-min	5 reps (10RM) for 15-min
B1	Bulgarian Split Squat	5 reps/L/R (10RM) for 6-min	5 reps/L/R (10RM) for 8-min	5 reps/L/R (10RM) for 10-min	5 reps/L/R (10RM) for 12-min	5 reps/L/R (10RM) for 14-min	5 reps/L/R (10RM) for 15-min
B2	Single Arm Dumbbell Overhead Press	5 reps/L/R (10RM) for 6-min	5 reps/L/R (10RM) for 8-min	5 reps/L/R (10RM) for 10-min	5 reps/L/R (10RM) for 12-min	5 reps/L/R (10RM) for 14-min	5 reps/L/R (10RM) for 15-min
C	Barbell Complex*	3x6/ exercise	3x8/ exercise	3x6/ exercise**	3x8/ exercise**	3x6/ exercise***	3x8/ exercise***
D	Inverted Suspension Row	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible

*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

Cardio Workout 1

Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.

• Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).
• Perform 30-sec Elbow Plank on the exercise ball.
• Perform another 30-sec hill sprint.
• Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).
• Perform another 30-sec hill sprint.
• Perform 30 ab wheel rollouts from your knees.

Repeat this total sequence 8-10 times through.
Finish with a 5-10 minute general cardiovascular cool down.

Cardio Workout 2

Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds.

• Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).
• Perform 20 kneeling high cable crunches.
• Perform a farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before putting the dumbbells down.
• Perform another 60-sec hill sprint.
• Perform 20 lateral medicine ball wall tosses per side.
• Perform another farmer’s carry just as written above.

Repeat this total sequence 6-8 times through.
Finish with a 5-10 minute general cardiovascular cool down.
Losing fat and taking your body fat percent down is not as easy task. You’re going to need a great support team to help you stay on track. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Remember, diet plays more of a role in fat loss than high intensity workouts. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”

Jon-Erik Kawamoto, CSCS, CEP, is a Personal Trainer, Strength Coach and Fitness Writer out of St. John's, Newfoundland, Canada. He contributes regularly to many major health and fitness magazines and websites and is currently in the middle of a master’s in exercise physiology at Memorial University. Check out more of his work at www.JKConditioning.com and follow him on Twitter at @JKConditioning.

Heart Attacks and Heart Disease

Heart Attacks and Heart Disease

In this article

• What Happens During a Heart Attack?
• Heart Attack Symptoms
• What Do I Do if I Have a Heart Attack?
• How Is a Heart Attack Diagnosed?
• What Is the Treatment for a Heart Attack?
• How Are Future Heart Attacks Prevented?
• When Will I See My Doctor Again After I Leave the Hospital?

More than a million Americans have heart attacks each year. A heart attack, or myocardial infarction (MI), is permanent damage to the heart muscle. "Myo" means muscle, "cardial" refers to the heart, and "infarction" means death of tissue due to lack of blood supply.

What Happens During a Heart Attack?

The heart muscle requires a constant supply of oxygen-rich blood to nourish it. The coronary arteries provide the heart with this critical blood supply. If you have coronary artery disease, those arteries become narrow and blood cannot flow as well as they should. Fatty matter, calcium, proteins, and inflammatory cells build up within the arteries to form plaques of different sizes. The plaque deposits are hard on the outside and soft and mushy on the inside.

When the plaque is hard, the outer shell cracks (plaque rupture), platelets (disc-shaped particles in the blood that aid clotting) come to the area, and blood clots form around the plaque. If a blood clot totally blocks the artery, the heart muscle becomes "starved" for oxygen. Within a short time, death of heart muscle cells occurs, causing permanent damage. This is a heart attack.

While it is unusual, a heart attack can also be caused by a spasm of a coronary artery. During a coronary spasm, the coronary arteries restrict or spasm on and off, reducing blood supply to the heart muscle (ischemia). It may occur at rest, and can even occur in people without significant coronary artery disease.

Each coronary artery supplies blood to a region of heart muscle. The amount of damage to the heart muscle depends on the size of the area supplied by the blocked artery and the time between injury and treatment.

Healing of the heart muscle begins soon after a heart attack and takes about eight weeks. Just like a skin wound, the heart's wound heals and a scar will form in the damaged area. But, the new scar tissue does not contract. So, the heart's pumping ability is lessened after a heart attack. The amount of lost pumping ability depends on the size and location of the scar.

Heart Attack Symptoms

Symptoms of a heart attack include:

• Discomfort, pressure, heaviness, or pain in the chest, arm, or below the breastbone
• Discomfort radiating to the back, jaw, throat, or arm
• Fullness, indigestion, or choking feeling (may feel like heartburn)
• Sweating, nausea, vomiting, or dizziness
• Extreme weakness, anxiety, or shortness of breath
• Rapid or irregular heartbeats

During a heart attack, symptoms last 30 minutes or longer and are not relieved by rest or nitroglycerin under the tongue.

Some people have a heart attack without having any symptoms (a "silent" myocardial infarction). A silent MI can occur in anyone, but it is more common among people with diabetes.

What Do I Do if I Have a Heart Attack?

After a heart attack, quick treatment to open the blocked artery is essential to lessen the amount of damage. At the first signs of a heart attack, call for emergency treatment (usually 911). The best time to treat a heart attack is within one to two hours of the first onset of symptoms. Waiting longer increases the damage to your heart and reduces your chance of survival.

Keep in mind that chest discomfort can be described in many ways. It can occur in the chest or in the arms, back, or jaw. If you have symptoms, take notice. These are your heart disease warning signs. Seek medical care immediately.

How Is a Heart Attack Diagnosed?

To diagnose a heart attack, an emergency care team will ask you about your symptoms and begin to evaluate you. The diagnosis of the heart attack is based on your symptoms and test results. The goal of treatment is to treat you quickly and limit heart muscle damage.

Tests to Diagnose a Heart Attack

• ECG. The ECG (also known as EKG or electrocardiogram) can tell how much damage has occurred to your heart muscle and where it has occurred. In addition, your heart rate and rhythm can be monitored.
• Blood tests. Blood may be drawn to measure levels of cardiac enzymes that indicate heart muscle damage. These enzymes are normally found inside the cells of your heart and are needed for their function. When your heart muscle cells are injured, their contents -- including the enzymes -- are released into your bloodstream. By measuring the levels of these enzymes, the doctor can determine the size of the heart attack and approximately when the heart attack started. Troponin levels will also be measured. Troponins are proteins found inside of heart cells that are released when they are damaged by the lack of blood supply to the heart. Detecting troponin in the blood may indicate a heart attack.
• Echocardiography. Echocardiography is an imaging test that can be used during and after a heart attack to learn how the heart is pumping and what areas are not pumping normally. The "echo" can also tell if any structures of the heart (valves, septum, etc.) have been injured during the heart attack.
• Cardiac catheterization. Cardiac catheterization, also called cardiac cath, may be used during the first hours of a heart attack if medications are not relieving the ischemia or symptoms. The cardiac cath can be used to directly visualize the blocked artery and help your doctor determine which procedure is needed to treat the blockage.

What Is the Treatment for a Heart Attack?

Once heart attack is diagnosed, treatment begins immediately -- possibly in the ambulance or emergency room. Drugs and surgical procedures are used to treat a heart attack.

What Drugs Are Used to Treat a Heart Attack?

The goals of drug therapy are to break up or prevent blood clots, prevent platelets from gathering and sticking to the plaque, stabilize the plaque, and prevent further ischemia.

These medications must be given as soon as possible (within one to two hours from the start of your heart attack) to decrease the amount of heart damage. The longer the delay in starting these drugs, the more damage can occur and the less benefit they can provide.

Drugs used during a heart attack may include:

• Aspirin to prevent blood clotting that may worsen the heart attack
• Other antiplatelets, such as Brilinta, Effient, or Plavix, to prevent blood clotting
• Thrombolytic therapy ("clot busters") to dissolve any blood clots in the heart's arteries
• Any combination of the above

Other drugs, given during or after a heart attack, lessen your heart's work, improve the functioning of the heart, widen or dilate your blood vessels, decrease your pain, and guard against any life-threatening heart rhythms.

Are There Other Treatment Options for a Heart Attack?

During or shortly after a heart attack, you may go to the cardiac cath lab for direct evaluation of the status of your heart, arteries, and the amount of heart damage. In some cases, procedures (such as angioplasty or stents) are used to open up your narrowed or blocked arteries. 

If necessary, bypass surgery may be performed in the days following the heart attack to restore the heart muscle's supply of blood.

Treatments (medications, open heart surgery, and interventional procedures, like angioplasty) do not cure coronary artery disease. Having had a heart attack or treatment does not mean you will never have another heart attack; it can happen again. But, there are several steps you can take to prevent further attacks.

How Are Future Heart Attacks Prevented?

The goal after your heart attack is to keep your heart healthy and reduce your risks of having another heart attack. Your best bet to ward off future attacks are to take your medications, change your lifestyle, and see you doctor for regular heart checkups.

How Are Future Heart Attacks Prevented? continued...

Why Do I Need to Take Drugs After a Heart Attack?

Drugs are prescribed after a heart attack to:

• Prevent future blood clots
• Lessen the work of your heart and improve your heart's performance and recovery
• Prevent plaques by lowering cholesterol

Other drugs may be prescribed if needed. These include medications to treat irregular heartbeats, lower blood pressure, control angina, and treat heart failure.

It is important to know the names of your medications, what they are used for, and how often and at what times you need to take them. Your doctor or nurse should review your medications with you. Keep a list of your medications and bring them to each of your doctor visits. If you have questions about them, ask your doctor or pharmacist.

What Lifestyle Changes Are Needed After a Heart Attack?

There is no cure for coronary artery disease. In order to prevent the progression of heart disease and another heart attack, you must follow your doctor's advice and make necessary lifestyle changes -- quitting smoking, lowering your blood cholesterol, controlling your diabetes and high blood pressure, following an exercise plan, maintaining an ideal body weight, and controlling stress.

When Will I See My Doctor Again After I Leave the Hospital?

Make a doctor's appointment for four to six weeks after you leave the hospital following a heart attack. Your doctor will want to check the progress of your recovery. Your doctor may ask you to undergo diagnostic tests such as an exercise stress test at regular intervals. These tests can help your doctor diagnose the presence or progression of blockages in your coronary arteries and plan treatment.

Call your doctor sooner if you have symptoms such as chest pain that becomes more frequent, increases in intensity, lasts longer, or spreads to other areas; shortness of breath, especially at rest; dizziness, or irregular heartbeats.

Sex Drive Killers: 

Causes of Low Libido

 

Sex-Drive Killer: Stress

The body does not react well to stress. Emotional stress may affect physical function, including sexual desire and performance. Realizing what underlying stressors may exist is the first step in treatment. Self-help may work but some people may need to visit a counselor or doctor.
 

Sex-Drive Killer: Partner

Sexual desire requires two to tango. Both partners need to feel connected and women especially need the feeling of being close. Poor communications, a sense of betrayal, lack of trust, and repeated fighting and criticism may create a relationship that lacks closeness and intimacy. Counseling may be the answer if couples find that the issues are too tough to resolve on their own.
 

Sex-Drive Killer: Alcohol

Alcohol is usually not the answer to any problem. While alcohol may decrease inhibitions, it also decreases sexual performance and libido. Your partner may not appreciate a drunken advance and may be turned off by it. Alcohol is an addictive drug and you may need help to quit.

Sex-Drive Killer: Too Little Sleep

As with any physical activity, a rested body increases performance. Lack of sleep, including lack of proper sleep, may be the culprit that decreases sex drive. Sleep apnea is a potential cause for lack of good sleep and lack of libido. Medical help may be needed if you or your partner suspect it.
 

Sex-Drive Killer: Having Kids

Being a parent is a full-time job and you need carve out time without a child or baby around. Planning quiet time for intimacy and sexual desire may require some creative thinking, like having sex when the baby naps, or hiring a babysitter so mom and dad can have a play date.
 

Sex-Drive Killer: Medication

Side effects of many prescription medications include loss of libido and sex drive. Some examples include:

• High blood pressure medications including water pills and beta blockers
• Cold medications that contain antihistamines and decongestants
• Antidepressants
• Birth control pills
• Narcotic pain pills
• Chemotherapy drugs

If this is the cause, your doctor may be able to suggest a medication alternative that might have fewer side effects.

Sex Drive Killer: Poor Body Image

Sexy is as sexy feels. Many people have low self-esteem when it comes to their body shape and this can affect their sex drive and desire. Being happy with yourself is an important first step. A supportive partner always helps.
 

Sex-Drive Killer: Obesity

Obesity affects one-third of all Americans and being overweight can limit desire because of decreased sexual enjoyment, lack of performance, and poor self-esteem. How you feel about yourself goes a long way in affecting how you enjoy sex. Counseling may be helpful.

 

Sex-Drive Killer: Erection Problems

Erectile dysfunction (ED) can not only affect the ability to have intercourse but also how a man feels about his ability to perform. There are many options available to treat ED and your doctor can help find the option that is best for you and your partner.

 

Sex-Drive Killer: Low T

While a man's testosterone level gradually falls with aging, there is not necessarily any relationship between hormone levels and the desire for sex. It is just one potential cause for decreased libido and your doctor may want to look for other causes in addition to just low testosterone (“low T”).
 

Sex-Drive Killer: Depression

Depression affects all facets of life including sex drive. Losing pleasure in daily activities often requires treatment including counseling and perhaps medication. Unfortunately, some antidepressants also depress libido. Your doctor and therapist need to know if low sex drive is one of your symptoms of depression.
 

Sex-Drive Killer: Menopause

Menopause may cause physical changes that affect intercourse, including vaginal dryness and pain with intercourse (dyspareunia). Treatments are available to enhance sexual desire and function after menopause.
 

Sex-Drive Killer: Lack of Closeness

Making love is more than just sex. Intimacy and closeness are important part of a health love life. If sexual desire is waning, it may be time to inject romance back in the relationship. Snuggling, giving each other massages and spending casual time together may help ignite that spark.

Food safety for pregnant women

Pregnancy can be one of the most exciting times in your life. Following a healthy diet is an important way to make sure that you and your baby are getting the nutrients that you need.
However, because of all the changes taking place in your body, both you and your unborn baby are at an increased risk for food poisoning (also known as food-related illness or foodborne illness). This includes your immune system being weakened, which can make it more difficult to fight off infections.
While the food we eat in Canada is among the safest in the world, some food can be contaminated by bacteria, viruses, and parasites (foodborne pathogens). Protect yourself and your baby by following some simple rules and by avoiding some types of food.

Health risks

Some people can get food poisoning and not even know they have it. Food poisoning is caused by eating foods that are contaminated.
Certain bacteria, viruses or parasites can cross the placenta and increase the chance your baby may become infected. Your unborn baby's immune system is not developed enough to fight off harmful bacteria. For you, the mother, food poisoning can cause symptoms that include:

• nausea
• vomiting
• diarrhea
• abdominal pain
• fever
• chills
• headaches
• body aches

Did you know?

Pregnant women are 20 times more likely than other healthy adults to develop listeriosis if they are exposed to the Listeria bacteria.

Foodborne bacteria can be even more dangerous for your baby's health. If you develop food poisoning during the first three months of pregnancy, it can cause a miscarriage. Later on in the pregnancy, your baby could be delivered prematurely. Foodborne illness can also cause a stillbirth or a baby who is born severely ill. Since your baby is dependent on you for all its needs, it is extremely important that you pay close attention to what you eat and apply the following food safety steps.

Safety tips

It is important to separate your raw meat, poultry, fish, and seafood from other food in your grocery cart and in your refrigerator. This is to make sure that you are not cross-contaminating your food.
Heat and proper cooking can kill bacteria, but people often eat raw fruits and vegetables. Because they are not heated or cooked, raw fruits and vegetables that have been contaminated by raw meat, poultry, fish, and seafood may contain bacteria that can be harmful to you.

Shopping

• Buy cold or frozen food at the end of your shopping trip.
• Check the "best before" date on your food.
• Keep your raw meat, poultry, fish, and seafood away from other food in your grocery cart.
• Examine fruits and vegetables carefully and avoid buying items that are bruised or damaged.
• If you use reusable grocery bags or bins, make sure to use a specific bag or bin for meat, poultry or seafood. Label the bag or bin with the type of food it carries.

Did you know?

You can't tell if food is unsafe by its smell or taste. When in doubt, throw it out!

Cleaning

Cleaning your hands, kitchen surfaces, utensils, fruit and vegetables, and reusable grocery bags will help eliminate bacteria and reduce the risk of food-related illness.

• Use regular soap to wash your hands. An alcohol-based hand rub can be used if soap and water are not available.
• Use one cutting board for produce, and a separate one for raw meat, poultry, fish and seafood.
• Use paper towels to wipe kitchen surfaces, or change dishcloths daily to avoid the risk of cross-contamination and the spread of bacteria. Avoid using sponges, as they are harder to keep bacteria-free.
• Sanitize countertops, cutting boards, and utensils before and after preparing food. Use a kitchen sanitizer (following the directions on the container) or a bleach solution (5 ml household bleach to 750 ml of water), and rinse with water.

Chilling

It is important to keep cold food cold and hot food hot, so that your food never reaches the "temperature danger zone." This is where bacteria can grow quickly and cause food poisoning.

• Keep your raw meat, poultry, fish, and seafood cold. Refrigerate or freeze them as soon as you get home from the grocery store.
• Make sure your refrigerator is set at 4 °C (40 °F) or lower and your freezer at -18 °C (0 °F) or lower. This will keep your food out of the temperature danger zone between 4 °C (40 °F) to 60 °C (140 °F) where bacteria can grow quickly.
• Place raw meat, poultry, fish, and seafood in sealed containers or plastic bags on the bottom shelf of your refrigerator so raw juices won't drip onto other food.
• Deli meats can be more risky for older adults to eat. Store deli meats in the refrigerator and use them within four days or, preferably, two to three days after opening.
• Cook raw meat, poultry, fish, and seafood no more than two to three days after purchasing. If you do not intend to cook it within this time, it should be frozen.

Thawing

The safest way to thaw food, especially raw meat, poultry, fish or seafood, is in the refrigerator. Always defrost food in the refrigerator, in cold water or in the microwave - never at room temperature. Don't re-freeze thawed food. Remember, to avoid cross-contamination thoroughly wash your hands and clean and sanitize the sink and all other utensils, surfaces, and dishes that you use when thawing the food.

Did you know?

Colour does not always tell you if your food is safe to eat. Always follow internal cooking temperatures to be safe!

Cooking

Cooking food properly is the best way to make sure it is safe to eat. Bacteria like E. coli, Salmonella, and Listeria are killed by heat.

• Cook food completely, using a clean thermometer to measure the temperature. See Health Canada's safe internal cooking temperatures to learn the proper way of taking measurements and to make sure that the food has been cooked to a safe internal temperature.
• If you are cooking several pieces of meat, poultry, fish or seafood, make sure to check the internal temperature of the thickest pieces because food can cook unevenly.
• Cut away any bruised or damaged areas, since harmful bacteria can thrive in these areas.
• Make sure that cooked foods don't come into contact with any food that hasn't been cooked.
• Keep hot foods at or above 60ºC (140°F). Bacteria can grow quickly in the danger zone between 4°C to 60°C (40°F to 140°F).

Leftovers

• Refrigerate or freeze all leftovers within two hours to minimize the chance of bacteria growing.
• To store leftovers safely, cut and debone the meat from large cooked birds.
• Avoid overstocking the refrigerator, so that cool air can circulate effectively.
• Use refrigerated leftovers as soon as possible, ideally within two to four days.
• When reheating food, make sure it's cooked to a temperature of at least 74°C (165°F). In general, you shouldn't reheat the same leftovers more than once.

Select safer alternatives

Some types of food can be a higher risk for pregnant women because of the way they are produced and how they are stored. You can minimize your chances of getting food poisoning by avoiding some types of food. The following chart can help you make alternative choices when selecting food.
(Always refer to safe internal cooking temperatures.)

Alternative food choices

Type of food	Food to avoid	Safer alternative
Dairy products	Raw or unpasteurized dairy products, including pasteurized soft and semi-soft cheese such as Brie, Camembert, and blue-veined cheese.	Pasteurized dairy products and hard cheeses such as Colby, Cheddar, Swiss, and Parmesan.
Hot dogs	Hot dogs straight from the package without further heating.	Hot dogs thoroughly cooked to a safe internal temperature. The middle of the hot dog should be steaming hot or 74°C (165°F).
		Tip: To help prevent food poisoning, avoid spreading fluid from packages onto other food, cutting boards, utensils, dishes, and food preparation surfaces. Wash your hands after handling hot dogs.
Deli meats	Non-dried deli meats, such as bologna, roast beef, and turkey breast.	Dried and salted deli meats such as salami and pepperoni.
		Non-dried deli meats heated throughout to steaming hot.
Egg and egg products	Raw or lightly cooked egg or egg products, including salad dressings, cookie dough, cake batter, sauces, and drinks such as homemade eggnog.	Egg dishes thoroughly cooked to a safe internal temperature. Eggs should be cooked until the yolk is firm.
		Homemade eggnog must be heated to 71°C (160°F).
		Tip: Pasteurized egg products can be used when making uncooked food that calls for raw eggs.
Meat and poultry	Raw or undercooked meat or poultry, such as steak tartar.	Meat and poultry cooked to a safe internal temperature. (refer to the Internal Cooking Temperatures Chart)
		Tip: To help prevent food poisoning, remember to use a digital food thermometer to check the internal temperature.
Seafood	Raw seafood, such as sushi.	Seafood cooked to a safe internal temperature of 74°C (165°F).
	Raw oysters, clams, and mussels.	Cook until the shell has opened.
	Refrigerated, smoked seafood.	Smoked seafood in cans that do not require refrigeration until after opening.
		Tip: Refrigerated smoked seafood can be eaten safely when fully cooked to a safe internal temperature, such as in a casserole.
Sprouts	Raw sprouts such as alfalfa, clover, radish, and mung beans.	Thoroughly cooked sprouts.
Pâtés and meat spreads	Refrigerated pâtés and meat spreads.	Pâtés and meat spreads sold in cans or those that do not require refrigeration until after opening.
Fruit juice and cider	Unpasteurized fruit juice and cider.	Unpasteurized fruit juice and cider brought to a rolling boil and cooled.
		Pasteurized fruit juice and cider.

Also, it is strongly suggested that you pay attention to food recalls and learn more about general food safety.

How the Government of Canada protects you

The Government of Canada is committed to food safety. Health Canada establishes regulations and standards relating to the safety and nutritional quality of foods sold in Canada. Through inspection and enforcement activities, the Canadian Food Inspection Agency verifies that food sold in Canada meets Health Canada's requirements.