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

Healthy Foods

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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.
  • 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.

  • While gentle stretching can be great for improving flexibility, it can also be used to relax. Stretching calms tight muscles and helps relieve the effects of stress.

  • Learn how you can help someone else quit, click here for more information.

  • 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.

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

  • The ideal: stop smoking altogether. If nothing else cut down and reduce the risk to others.

  • Roller blades offer a fun way to get physical activity. They also provide a low impact workout done with different movements and muscles than are commonly used in jogging and walking.

  • Add some color to your plate – eat at least one dark green and one orange vegetable each day.

  • Ever notice that some people can eat all they want and never put on weight? Chances are these people have a high metabolism. Adding resistance training to your exercise regime builds lean muscle which raises your metabolism.

  • Discover the financial cost of smoking – using this online tool you can quickly and easily calculate what smoking costs you each year, the next five years and the next 10 years. Just think about all the things you could do with that extra money! Click here to calculate the cost.

  • When setting goals, use the "SMART goals" acronym. Goals should be specific, measurable, action-orientated, realistic and time sensitive.

  • 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.

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

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

  • 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.

  • Volunteer at your local school. There are opportunities for people to help with coaching sports teams or doing recreation with kids. This can be a great way to give back to the community and stay active at the same time.

  • 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.

  • Put home exercise equipment in front of the TV. This will help pass the time faster and you can get the exercise you need while not missing your favorite show.

  • 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.

  • 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.

  • 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).

  • Climb the stairs instead of taking the elevator.

  • Plan for physical activity – Brown bag it, keep runners at work and walk at lunch, schedule your physical activity.


  • Many people pull too hard when they stretch. Stretching should be gentle and comfortable.

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

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

  • Put your goals in writing. In our North American society, people seem to not take things seriously until they are put in writing. Write out your goal of 30 minutes of daily physical activity and put it in visible places around your home and work to remind you of your commitment to better health through daily physical activity.

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

  • 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.

  • 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.

  • Cross training means doing different things in your training. This breaks up the monotony of doing the same thing again and again and helps prevent overuse injuries. Make a list of as many different ways you can do physical activity and then enjoy the variety. After all, it is the spice of life.

  • Make your own frozen yogurt – instead of ice cream treats try freezing your favourite yogurt in a popsicle tray.

  • Get a training partner. For many people exercise is more fun when you are doing it with a friend. Grab a friend and get moving. This will make the time pass faster and help hold you accountable.

  • 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.

  • 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.

  • Keep an activity log. Each day, write down what you did and how long you did it. This will help keep you motivated to continue with your physical activity.

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

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

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

  • Get off the bus a few stops earlier and/or park a distance away.

  • 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.

  • Get support – you don’t have to quit alone. Find a smoking cessation support group in your community by clicking here.

  • Go 8 hours without smoking – the oxygen levels in your blood will go back to normal and carbon monoxide levels in your body drop.

  • Keep a bottle of water at your desk.

  • 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.

  • 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.

  • When it comes to physical activity, it is never too late to start and late is better than never. Check with your doctor before starting an exercise program, and then get some guidance from a qualified fitness professional and start enjoying the benefits of physical activity.

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

  • Set a quit date and a quit method – people who actually plan out how they are going to quit are more successful than those who don’t. For information on deciding on a date and a method click here.

  • Move more often. Look for practical ways to get you moving. Take the stairs, park a little further away, walk to the mail box, walk your dog. These are just a few of many ways to move more often.

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