Archive for February, 2010

Challenge #9– March 1, 2010

Sunday, February 28th, 2010

Week Nine: March 1, 2010

Challenge: Out and About!

Now that the Vancouver 2010 Winter Olympics have come to a historical finish, I think we can all reflect back on the last 17 days and take something from the amazing athletes who showed stamina, endurance, strength and most importantly, passion, for what they do!!  I think it’s important to recognize the amount of work that goes into their training.  The long hours they put into improving their technique, and the little pieces of their puzzles they continuously and strategically put together to see the big overall picture……a personal best, or in some cases, a gold, silver or bronze medal hanging around their necks!

Just like fitting a “work”-out into our days, becoming an Olympic athlete also takes a tremendous amount of work.  So, this week, whether you are committed to a weekly exercise/activity routine, have put it off for a bit, or are looking to get started with something, I challenge you to get Out and About!  As the weather starts warming up, and the sun begins to make an appearance on a daily basis, take advantage of this!

  • A 15-minute power walk in the middle of your day or during your lunch hour is guaranteed to bring a fresh mindset and alertness to the rest of your day!
  • Grab a group of your friends and hit your local ice rink for some fun, social skating
  • Find an open space (some type of court) for a friendly game of hockey, basketball, volleyball, or dodgeball!!
  • Dust off your roller blades and start putting the spring mileage on the wheels early! Try a nearby path or clean road to be safe!
  • Grab your helmet and take your bike out for a refreshing ride!

Additional to getting Out and About this week, March kicks off Nutrition Month®, with the Dietitians of Canada’s campaign to “Celebrate food…from field to table!”  Next week’s challenge will touch upon this campaign a little more, but in the meantime, think about the foods you choose to include in your grocery list this week, and take a look at where your nearest local Farmer’s Market is (http://www.farmersmarketsontario.com/markets.cfm)!  Make an outing of it, with your family, friends, neighbours or kids, and check out what our Local Farmers have to offer!

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Challenge #8– February 22, 2010

Sunday, February 21st, 2010

Week Eight: February 22, 2010

Challenge: Snack Attack!

We know that proper healthy snacking is important throughout the day in order to keep our metabolism working, blood sugar levels steady, and most importantly to prevent over-eating during meal times.  With this in mind, make a conscious effort this week to think about the snacks you choose to space out your meals.  When that mid-day snack attack hits, reach for a snack that has some protein associated with it.  Protein has been shown to promote satiety, and furthermore, when paired together with a complex carbohydrate source (fresh fruit, whole grains), it helps you feel fuller for a longer period of time!

Keep these snacks in mind when planning and preparing your meals throughout the week.  Check in to see how you feel from meal to meal, and make note whether the following suggestions make any difference in your eating patterns and hunger strikes!

  • Small apple or banana with 1 Tbsp natural nut butter (almond, peanut, cashew)
  • Small yogurt with fresh strawberries
  • Celery sticks with 1 Tbsp light peanut butter
  • ½ C cottage cheese with fresh blueberries and cinnamon
  • ½ whole grain English muffin with 1 Tbsp light cream cheese
  • Small yogurt with 1 Tbsp hemp seeds and ¼ C fresh raspberries
  • Small handful of almonds
  • Small whole grain wrap with ½ Tbsp light peanut butter and small banana
  • Glass of milk and high fibre, low fat cereal bar
  • 4 small whole grain/stone ground crackers with 2 oz light cheese
  • Pepper slices with ¼ C hummus
  • Hard boiled egg with ½ whole grain small pita
  • 2 oz light cheese with a small pear or grapes
  • Yogurt smoothie – small container of yogurt with fresh fruit of choice + ice cubes
  • ½ C edamame (soy)  beans

 

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Challenge #7 – Take Five!

Monday, February 15th, 2010

Week Seven: February, 15, 2010

Challenge: Take Five

This week it is your challenge to take 5 minutes at any point in your day, however many times you would like, and get moving.   Whether you’re committing to climbing the stairs in your workplace, walking a few laps around your office building, skipping or jogging on the spot, or simply engaging in conversation with a friend that will get you laughing, your goal is to plan these blocks of 5 minutes into your day. 

Once planned, think about different exercises that will get your heart pumping and blood circulating.  If committing to a 5-minute power walk, grab your running shoes and get your feet and arms moving quickly.  Want to try the stairs?  Don’t hang onto the railing.  Pump your arms as you climb from one step to the next, skipping every second step every once in a while.  Put your favourite sneakers on and step outside, staying warm by getting all of your muscles moving as you jog, skip or jump jack on the spot!  You can even Take 5 to get down and do push-ups, complete chair squats and finish off with triceps dips, all within your office workplace!

My favourite way to get a good abdominal workout in — have a great conversation with your funniest friend, click on an episode of your favourite comedy TV show or podcast, and really focus on engaging your core muscles as your shoulders, arms and facial muscles get their own little workout!  Laughter doesn’t only reduce the level of stress hormones, such as cortisol, but more importantly, increases the amount of positive health hormones, such as endorphins, keeping your mood and spirits up!

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Challenge #6: Power Foods

Monday, February 8th, 2010

Week Six: February 8, 2010

Challenge: Super Foods

There is constant research conducted identifying those “super foods” we should attempt to include in our diets on a daily basis, to give us optimal energy and strengthen our immune system to ultimately help fight certain diseases.  This week, try to include some of these power foods in your daily diet.  Whether you’re new to these foods, re-introducing them into your diet, or trying them in a different combination, the following nutrient-dense foods are guaranteed to bring a new energy to your day!42-15200409

Blueberries:  The antioxidants found in blueberries are one of the highest compared to many of the fruits and vegetables we consume on a daily basis.  The antioxidant properties, which also give blueberries their colour, help to protect your body and brain from oxidative stress, showing positive health benefits towards Alzheimer’s Disease, cancer and improving vision.

Ground Flaxseed: Dietary fibre, omega-3 essential fatty acids, potassium and iron are just some of the important nutrients found in ground flaxseed.  About a tablespoon a day will not only help to keep your bowels healthy, but more importantly, help protect your body against heart disease and cancer.  Ground flaxseed can be sprinkled in your oatmeal, yogurt, on top of toast, or even in your favourite tomato sauce.  Store this power food in an air tight container in the fridge for up to 6 months to prevent oxidation.

Spinach:  Wonder greens!  With only 41 calories packed into a cup, spinach is an excellent source of vitamin K, carotenes, Vitamin C and folic acid.  Of greater importance to recognize, is that spinach provides twice the amount of iron compared to most other greens.  Top off a spinach salad with grilled chicken, blueberries, almonds and tomatoes with a light dressing, or put a serving in your favourite pasta dish.

Extra Virgin Olive Oil:  The first press of the olive!  This is the type of olive oil you want to be using for cooking or your favourite salad dressings.  Be mindful of your portion though—about 1 tablespoon a day.  Numerous studies have identified the ability of the oil to lower cholesterol levels, decreasing inflammation.  The main catch, when adding extra virgin olive oil into your diet, in order to reap the health benefits, all other unhealthy dietary fats must be eliminated from your diet [saturated and trans]!cinn_6

Cinnamon:  Cinnamon brings a unique punch of flavour to any snack it gets sprinkled on.  Studies have shown that this healing spice decreases the sensitivity to insulin uptake, helping to sustain blood sugar levels, making it an ideal use in food preparation for diabetics.  Try a sprinkle in your favourite yogurt with blueberries, or applesauce, on top of toast with peanut butter, or simply on sliced apples!

Bananas:  Whether first thing in the morning or as a snack before a workout, bananas act as a great source of fuel, providing your body with an excellent source of potassium, an important electrolyte needed by the body, helping to regulate heart function as well as fluid balance.  Aim to incorporate bananas that have just turned yellow which have a lower sugar content compared to those bananas that have turned brown.

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