Today's Small Step

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.

Healthy Foods

Set an example and live an active lifestyle. Children of active parents are more likely to be active themselves

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Fall Activity Challenge

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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.
  • 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.

  • 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.

  • 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.

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

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

  • 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).

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

  • 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.

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

  • 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.

  • By giving up smoking you, will be helping those you care about avoid the dangers of secondhand smoke.

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

  • 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.

  • Dress for success. Don't worry about the latest fashion, but make sure you are dressed appropriately for exercise. If the weather is colder, start with layers, then you can take off the outer layers as you get warmer. Look for loose, non-restrictive clothing that is comfortable. Cotton is a good option.

  • Don’t be a victim to tobacco marketing tactics – to become aware of the marketing schemes click here.

  • Climb the stairs instead of taking the elevator.

  • 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.

  • 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!

  • 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.

  • 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.

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

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

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

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

  • 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.

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

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

  • Hard to find time to exercise? Try exercising in the morning. This gets it done before the rest of the day’s responsibilities arise.

  • Group fitness classes can be a fun way to get physical activity, meet new people and have a lot of fun at the same time. Check out your local fitness or recreation center for a class schedule.

  • 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.

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

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

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

  • Meet a real quitter - The following British Columbians agreed to share their personal stories to help others quit smoking. Watch their videos and read their stories to see how they have successfully quit smoking. Their real-life experiences may inspire you to quit or remain tobacco-free. Click here to meet real people who have kicked their addiction.

  • 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.

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

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