04 Feb 2008
Are you beginning to wonder why those resolutions you made to improve your physical activity and eat better are so hard to keep? The reason may be that, unless they fit into day-to-day routines and are easy to carry out in the surroundings in which you live, work, study and play, those changes can be hard to keep.
Here are some examples of simple changes that can help make building healthy eating and physical activity into your life easier, not just for a week or a month, but for a lifetime of good health.
You don’t need a membership to a gym to move more often. Look for a walking path in the neighbourhood around your home or workplace. Bring outdoor clothes and shoes to work so you can enjoy a brisk walk on your lunch break – and invite colleagues to join you. Allow extra time during your daily routine to walk to school, work, local stores or while shopping in the mall. Whenever you can, park farther away from your destination. Planning for exercise breaks throughout your day helps you to get the 30 to 60 minutes of daily physical activity recommended by Canada’s Physical Activity Guide needed to stay healthy.
Planning quick meals ahead of time can help keep the family on the healthy eating track. Double up vegetable, pasta, and meat or bean casserole recipes and freeze several one-dish dinners for busy evenings. Freeze a few single servings to heat up at work or to send to school with older children. Cooking ahead can help you resist the calorie-rich portions at the drive-through window and low-nutrient food and drink choices stocked in most vending machines. Organize a group at work to ask for kitchen facilities if there aren’t any.
Stock up on healthy snacks and clear out your kitchen cupboards of chips, pop, candy and other nutritionally ‘empty’ snack foods. Don’t forget your desk at work. Restock with healthier choices such as fresh fruit, whole grain low-fat crackers and cereal bars (watch the sugar), as well as small portions of unsalted nut and seed mixtures. Keep your refrigerator stocked with ready-to-eat cut veggies and fruit, low-fat yoghurt and cheese cubes and pre-pack small portions to pop into lunch or gym bags. Wholesome snacking is a great way to avoid overeating and keep energy levels even.
If the food choices at your local arena, gym and other recreation facilities are limited, and less healthy items tempt you and your children, speak to the facility manager. Ask for more healthy food options and get all the benefits of balancing your active lifestyle with healthy foods.
Check out the foods available for sale at your child’s school and the foods used for fundraising and at special school events. Offer suggestions to the principal or school council to create a healthy school nutrition environment.
If you’re unsure about what a balanced diet looks like, you can get a copy of the new Eating Well with Canada’s Food Guide by calling Your Health Connection, 8:30 a.m. to 6 p.m. weekdays at 721-7520 (1-877-721-7520) or by checking www.simcoemuskokahealth.org or www.canadasfoodguide.net.
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