Today's Small Step

De-butter your popcorn – instead lightly spray your popcorn with olive oil and add a small amount of your favourite seasoning.

Healthy Foods

Sugar sweetened beverages, like pop and fruit punch, provide little nutritional value and are packed with calories. These drinks are not recommended for children

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Fall Activity Challenge

Exercise Professional

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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.
  • 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.

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


  • 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.

  • Put your goals in writing. In our 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 out it in visible places around your home and work to remind you of your commitment to better health through daily physical activity.

  • 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.

  • Keep a bottle of water at your desk.

  • Balance technology – Walk to your co-worker instead of sending an e-mail, five minutes per hour, chat face to face, trashcan basketball, stretch. Work in a standing position when possible, sit on a stability ball.

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

  • 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.

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

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

  • 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.

  • Why not be a nice person and get fit at the same time? Instead of driving around for 5 minutes to find the closest parking spot, park farther away and enjoy a brisk walk.

  • Check out www.humankinetics.com for great books and resources to learn more about your favorite physical activities.

  • Going from not moving to intense physical activity is very hard on the body and can lead to injury. Take a few minutes for some gentle movements such as controlled arm circles and leg swings to warm-up the body. Start light and gradually increase the intensity of your exercise sessions.

  • 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.

  • 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.

  • 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.

  • 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!

  • 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.

  • 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.

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

  • 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.

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

  • 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.

  • 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.

  • 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.

  • Exercise helps with depression. Daily physical activity may be just what you need to feel better and improve your mood.

  • 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 a craving journal - If you know when you are tempted to smoke, you can plan for how to deal with the urge before it hits. A free template is available here.

  • Start a money jar with the money you save from not smoking and invest for a rainy day or buy yourself a gift or go for a nice dinner.

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

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

  • Getting in a pattern or schedule can help increase exercise adherence. Plan a specific part of your day for exercise. It could be in the morning, at lunch time or in the evening. The main thing is to find a time that works for you and get it done.

  • It doesn’t matter how old you are or how long you’ve smoked. You become healthier and stronger each day you are tobacco free.

  • 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 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.

  • 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.

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

  • Check out ACSM (American College of Sports Medicine). They have a wealth of health and fitness information and are one of the top organizations in the world for fitness information.

  • 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.

  • 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.

  • Set short-term goals, not just long term goals. For example, if you have a long term goal to run the Sun Run and you are currently not doing anything, set a short goal of running 1 mile.

  • 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.

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

  • Join a sports team. This can be a fun way to stay active, meet people and add some excitement to your life. Just make sure that you have the fitness level to participate safely in your desired sport.

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

  • 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.

  • If you are thirsty, you are already dehydrated. For best results with your physical activity, drink water before exercise, sip on water during exercise and then drink more after exercise.

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

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