Today's Small Step

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

Healthy Foods

Choose Healthy – ZERO sugar-sweetened drinks

 
 

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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.
  • 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.

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

  • 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.

  • 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.

  • 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.

  • 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.

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

  • 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.

  • 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.

  • 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.

  • 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.

  • Climb the stairs instead of taking the elevator.

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

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

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

  • 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.

  • 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.

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

  • 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.

  • 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.

  • 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.

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

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

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

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

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

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

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

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

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

  • 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 like getting sore after a workout? Gentle stretching after physical activity can help reduce muscle soreness.

  • 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.

  • 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.

  • When it comes to physical activity, it is never too late to start and late is better than never.

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

  • 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.

  • 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.

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

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