by Don Zabloski
When it comes to being active as a family, there is no one-size-fits-all strategy. Every family is unique and will make active choices that work for them. Some families may thrive on friendly competition, while others prefer not to keep score. One family may choose to devote themselves to a beloved sport, while another finds that they thrive in a variety of activities. Here are some active suggestions to try on for size with your team.
1. Tackle a new challenge
Trying something completely new can be energizing. It could be learning to cross-country ski on a nature trail or working up the courage to jump off the diving board at the community pool. Brainstorm activities you’ve never tried but always wanted to—how about bowling, archery, mini-golf or trampolining? Spend a weekend afternoon at the local recreation centre as a family, experiencing all that it has to offer for adults and kids alike. Or, head outside to the local park for a walk, run, hike or scavenger hunt. Continue reading “Four Ways to Boost Your Family’s Activity Level”
by Sarah Gutenberg, BSc (Pharm), CRE, CTE
As committed running enthusiasts, we can all agree with Sting on the importance of “Every Breath You Take.” Having an efficient set of lungs is essential to supply oxygen to our circulatory system and muscles, and to enhance our individual performance over time. Unfortunately, we cannot always be sure that the air we breathe is clean and free of pollutants that may seriously impede our lungs’ ability to absorb oxygen. Continue reading “What Runners Should Know About the Air Quality Health Index”
by Megan Kuikman, RD
Most athletes are concerned about how nutrition can help them recover faster, perform better or reach an ideal body composition. However, adequate calorie intake should be a main focus for all athletes, as the negative consequences of under-fuelling can be more detrimental than over-fuelling.
Under-fuelling means not eating enough calories to cover the calories burned through exercise, plus the calories to simply get through the day. Energy from calories is required for the heart to beat, for the lungs to breathe and for the brain to think. Even if a person was to sleep all day, they would still require calories. If not enough calories are consumed, there are metabolic and hormonal changes that occur (in both females and males) that are detrimental to one’s health. Continue reading “Why It’s Better to Over-Fuel Than Under-Fuel”
by Tara Postnikoff
Smoothies are an amazing way to get a lot of nutrition in a convenient and tasty way. They can be customized to suit your mood, tastes and nutritional needs. They are great for breakfast, a quick meal, or as a pre or post run snack. The most common concern with smoothies–the homemade versions and especially the store-bought ones–is the high sugar content.
One way to boost the nutritional content of your smoothie is to add protein powder, as well as some additional ingredients to make it a balanced meal. This can make it easier to boost your protein levels throughout the day if you are not getting enough from real foods. However, it is important to know that protein powders are a processed form of protein and should be considered a supplement to the diet; in other words, you should not get all your protein from a powder. Continue reading “Are smoothies a healthy option for the whole family?”
by Charmaine Broughton
Maybe you’d like to create a homemade gift from the kitchen. Or, maybe you’re like me and are thinking: I just ran 10K in two feet of snow – I deserve a sweet treat! Either way, I’ve got you covered with this delicious recipe from the Peanut Bureau of Canada. Peanuts are loaded with fibre and plant protein, plus they contain heart-healthy fats.
Addictive, decadent and perfect for sharing. These delicious, melt-in-your-mouth cheesecake truffles are a perfect treat for your loved ones or yourself! Continue reading “Peanut Butter Cheesecake Truffles”
by Randy Brookes
There’s no question that physical activity is crucial for children. Not only does it strengthen a child’s muscles and bones, and prevent excessive weight gain, but it also improves brain function and helps maintain emotional and mental wellbeing.
Yet, the latest findings of the ParticipACTION Report Card on Physical Activity for Children and Youth gave Canadian kids a grade of D+ for their overall level of physical activity. Researchers concluded that only 35% of children ages of 5 to 17 are getting the recommended physical activity levels for their age groups. This pattern of inactivity is having dire consequences, with Statistics Canada noting that 30% of 5 to 17 year olds are overweight or obese, putting them at a higher risk of asthma, Type 2 diabetes and heart disease. Continue reading “Let’s Get the Kids Running”
by Don Zabloski
The start of a new year naturally leads to reflecting on past accomplishments and setting goals for the year ahead. As a family, it can be a good time to celebrate things that are going well—and possibly press the “reset” button to correct any habits that may have slipped. For example, are all family members making a consistent effort be active and healthy? And, does everyone understand why it’s important to make that commitment?
As with all things, parents need to model positive behaviours and attitudes about healthy and active living. Of course, you have to take care of yourself before you can expect to take care of others. What will you do—or what are you already doing—to renew your physical and mental health? Continue reading “Taking Stock”
by Lisa Podlecki, RD
Filled with nutrient-rich ingredients and satisfying notes of chocolate and raspberries, this snack is perfect to help keep appetite and energy levels in check. Continue reading “Dark Chocolate Raspberry Bites”
with Dr. Richard Beauchamp M.D., FRCSC