Today's Small Step

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

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.
  • 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.

  • 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.

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

  • 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.

  • Eat every two to three hours – eating every 2-3 hours helps to get your metabolism going, your blood sugars stable and reduces cravings.

  • 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.

  • Go two days without smoking - Your sense of smell and taste improves. You start to enjoy your food more. Your risk of heart attack begins to decrease.

  • 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.

  • Climb the stairs instead of taking the elevator.

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

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

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

  • 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.

  • 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.

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

  • Keep a bottle of water at your desk.

  • 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.

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

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

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

  • 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.

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

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

  • 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 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.

  • Aqua fit is exercise classes done in a pool. It is a great way to get active without putting excessive stress on your joints. Also, don’t worry if you cannot swim, most classes are done in the shallow end of the pool.

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

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

  • 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.

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

  • 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.

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

  • 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.

  • 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.

  • Many people hold their breath as they lift. While this may be necessary when lifting extremely heavy objects, it can be dangerous. Breathe out as you lift.

  • 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.

  • Visit the washroom one floor up or at the other end of the building.

  • 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).

  • 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.

  • 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.

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

  • 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.

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

  • 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.

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

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

  • 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.

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

  • 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.

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