Today's Small Step

If you are walking on sidewalks, be aware that they can be on a slant. Prolonged walking on a slant can cause hip and low back problems. Try to walk on level ground as much as possible. When not possible, try to spend equal time slanted each way.

Healthy Foods

Get the whole family involved with preparing and cooking food.
 
 

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Fall Activity Challenge

Registered Dietitian

Get free advice from Dietitian Services with HealthlinkBC. Call 8-1-1 and ask to speak to a dietitian

Health Tips

  • Top your favourite whole grain cereal with fruit and yogurt.
  • Know your portions – not sure how many grains to eat in a day or how much dairy you really need? Click here for a copy of the Canada Food Guide and get your portions back on track.
  • Eat slower to consume fewer calories – when you feel physically full your stomach was probably truly full several bites before. Eat more slowly, give your brain a chance to know you are full.
  • Eat every two to three hours – eating every 2-3 hours helps to get your metabolism going, your blood sugars stable and reduces cravings.
  • Don’t drink your calories – be careful with calorie rich drinks like pop, sweetened teas, juice and specialty drinks. It is really easy to consume large amounts of calories and still feel hungry.
  • Choose foods that are lower in the glycemic index more often – lower GI foods are absorbed into your blood more slowly which helps to stabilize blood sugar levels. Click here for more information.
  • Choose healthier fats - canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame), unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.
  • Have fish twice per week – healthy omega 3 and omega 6 fatty acids are found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements.
  • Try different types of protein – beans (black beans, navy beans, garbanzos, and lentils), nuts (almonds, walnuts, pistachios and pecans), soy products (tofu, soy milk, tempeh and veggie burgers).
  • Stick to the edges of the grocery store - In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products.
  • Make your own frozen yogurt – instead of ice cream treats try freezing your favourite yogurt in a popsicle tray.
  • De-butter your popcorn – instead lightly spray your popcorn with olive oil and add a small amount of your favourite seasoning.
  • Make healthy french fries – cut up potato or sweet potatoes and place in your oven with a small amount of oil and herbs and spices.
  • Drink water first – feel hungry? You might be thirsty. When you feel hungry, drink a glass of water first, wait 10-15 minutes and if you are still hungry then have something healthy to eat.
  • Read the list of ingredients – did you know that the ingredients are listed in order of weight, from most to least? This means that the food contains more of the ingredients at the beginning of the list and less of the ingredients at the end of the list. Make sure the healthy ingredients are near the start of the list.
  • Add some color to your plate – eat at least one dark green and one orange vegetable each day.
  • Create your own, personal food guide - By entering personal information, such as age and sex, selecting various items from the four food groups and choosing different types of physical activities, you can create a tool that is customized just for you. Click here to get started.
  • Take your coffee/tea black – each teaspoon of sugar has 16 calories and one tablespoon of cream has 20 calories. If you take one of each per cup of coffee that is an extra 36 calories per cup. Over the course of a week that could be more than 1000 extra calories!
  • Start your day with cooked oats – oats are an inexpensive, filling, breakfast option. Whole oats can result in a reduction in cholesterol levels and may reduce the risk of cardiovascular disease.
  • Try quinoa - quinoa is an excellent source of protein. It is low in fat and high in fibre. It also contains iron, potassium, riboflavin, B vitamins, magnesium, zinc, copper and manganese.
  • Limit foods that won't rot – foods that won’t rot when left on your counter likely have large amounts of chemicals and preservatives. Consume these foods in moderation and focus more on fresh, preservative free foods.
  • Hard to find time to exercise? Try exercising in the morning. This gets it done before the rest of the day’s responsibilities arise.

  • Fraser Health Authority’s Tobacco Reduction Coordinators are here to help you find the best free quit resources and direct you to local programs available for every age group.

  • Watch less TV. Research shows that a high correlation between TV watching and obesity. Also, cutting down on television watching gives you more time to get active.

  • Click here to get clear - make sure you know the facts about tobacco.

  • There is lots of variety with physical activity. Check out your local community recreation programs for lots of fun ways that you can get physically active.

  • Choose healthier fats - canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame), unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

  • Learn about nicotine withdrawal symptoms and how to cope with them. Click here to learn more.

  • If you have ever been to a walking track or a skating rink, you will note that people tend to favor the counter-clockwise direction. Over time this can lead to imbalances in the body. To prevent this, walk/run both ways on a track.

  • Tired of waiting for the elevator? Make a plan to use the stairs instead of taking the elevator and you’ll be surprised at how much more activity you get.

  • Listen to music while you exercise. Find songs that are energizing and you'll be surprise at how much longer you can go and how much harder you can exercise.

  • Look for community events such as walks and mini races. These can be fun and exciting and give you something to work towards.

  • Start your day with cooked oats – oats are an inexpensive, filling, breakfast option. Whole oats can result in a reduction in cholesterol levels and may reduce the risk of cardiovascular disease.

  • What are your personal benefits and costs of smoking? Click here to find out.

  • Make your car, home and/or office completely smoke free.

  • Eat slower to consume fewer calories – when you feel physically full your stomach was probably truly full several bites before. Eat more slowly, give your brain a chance to know you are full.

  • Try something new. In our society, there are countless ways to be physically active. Find something you have never done before and give it a try.

  • Drink at least 6 - 8 glasses of water per day. Cold water helps flush the nicotine out of your system.

  • Talk about it! Sit down with everyone living in your home and discuss ways to make or keep your home and car smoke-free.
    Get ready! Set up a smoking area outside. Remove any ashtrays from your home and close your car’s ashtray. Think about smokers who will visit and consider how you will ask them to smoke outside.
    Go! Be polite but firm – Kids NEED breathing space! Say thank you to friends for helping keep you and your family healthy.

  • Family fitness. Many people lack time for exercise and quality time with the family. Why not combine the two? Take your family out and do something physical and fun.

  • Get a pedometer. For most North Americans, just moving more will improve their health. Set a goal to take 10, 000 steps per day.

  • Read the list of ingredients – did you know that the ingredients are listed in order of weight, from most to least? This means that the food contains more of the ingredients at the beginning of the list and less of the ingredients at the end of the list. Make sure the healthy ingredients are near the start of the list.

  • By making your car and home smoke-free, you are taking an important step in protecting you and others from secondhand smoke.

  • Exercising on an empty stomach can lead to hypoglycemia. This is where your blood sugar drops and you feel weak, dizzy and lightheaded. To prevent this, eat a light meal about 1-3 hours before exercise.

  • Discover what is really in cigarettes - click here to learn what is really going into your body.

  • Dumbbells and barbells are not the only way to do resistance training exercises. Simple household objects like soup cans, milk jugs and suit cases can be used to strengthen and tone your muscles.

  • Structured exercise is great for improving fitness, but just moving is essential for health. Look for a combination of structured and non-structured activity to make up your daily physical activity plan.

  • Accountability is a great way to keep on track with your fitness program. Tell as many people as you can that you are committed to do 30 minutes of physical activity a day and you will be amazed at how much better you stick with it.

  • Try quinoa - quinoa is an excellent source of protein. It is low in fat and high in fibre. It also contains iron, potassium, riboflavin, B vitamins, magnesium, zinc, copper and manganese.

  • Often times when people think of physical activity, they think of jogging or other structured forms of fitness. Simple household chores like gardening or yard work is a great way to stay active, and get things done around the house.

  • Try different types of protein – beans (black beans, navy beans, garbanzos, and lentils), nuts (almonds, walnuts, pistachios and pecans), soy products (tofu, soy milk, tempeh and veggie burgers).

  • Change your shoes regularly. Mileage adds up on your shoes and well-cushioned, supportive shoes can become sloppy and hard before you know it.

  • Many people do quick stretches, which have little to no benefit. Be sure to hold your stretches for about 30-60 seconds for optimal results.

  • Talk to certified fitness trainers. They can give you practical ideas on how to improve your fitness level in a safe and effective way.

  • Know your portions – not sure how many grains to eat in a day or how much dairy you really need? Click here for a copy of the Canada Food Guide and get your portions back on track.

  • Today, shoe manufactures design footwear specifically for physical activity. Make sure that you have shoes that fit your chosen activity.

  • After physical activity it is important to cool down. Your body needs muscle contraction to return blood to the heart. If you do not move when you finish exercise, you can often feel faint or dizzy. Plan on finishing each bout of physical activity with an easy walking (or equivalent) to let your body gradually return to normal.

  • Find ways to manage your cravings – here are some tips to get you started.

  • Don't like getting sore after a workout? Gentle stretching after physical activity can help reduce muscle soreness.

  • Create your own, personal food guide - By entering personal information, such as age and sex, selecting various items from the four food groups and choosing different types of physical activities, you can create a tool that is customized just for you. Click here to get started.

  • If you are walking on sidewalks, be aware that they can be on a slant. Prolonged walking on a slant can cause hip and low back problems. Try to walk on level ground as much as possible. When not possible, try to spend equal time slanted each way.

  • Family fitness. Many people lack time for exercise and quality time with the family. Why not combine the two? Take your family out and do something physical and fun.

  • Bike, rollerblade, walk, run, or take transit to work.

  • Check out your local community recreation center. You will be amazed at how many different ways it offers to keep you in motion.

  • To quit smoking takes hard work and a lot of effort, but you can quit smoking. It will be one of the most important things you will ever do.

  • Keep a bottle of water at your desk.

  • Click here to learn why it is so hard to quit.

  • Most people think of personal training as a luxury for the rich and famous. However, today, more and more people are getting into personal training. This offers the chance to get a program specifically tailored to your goals and specific needs.

  • Delay. Delay the urge to smoke for at least five minutes, the urge will pass.
    Deep breathe. Breathe slowly and deeply.
    Do something else. Keep your hands busy.
    Drink water. Take “time-out”, sip slowly.

  • Top your favourite whole grain cereal with fruit and yogurt.

  • Dynamic stretching is a great way to warm-up before exercise. Start at your feet move up your body by moving each joint through a full, pain-free range of motion. Do this in a slow controlled manner.

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