Let’s Get the Kids Running

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 Youthgave 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”

Taking Stock

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”

Ankle Sprains

with Dr. Richard Beauchamp M.D., FRCSC

An ankle sprain refers to an acute or sudden injury that results in tearing of any of the ligaments of the ankle. Ligaments are strong tissues that attach to the adjacent bones of a joint, providing stability and limiting excessive movement. Sprains are usually graded according to the severity of the injury, as follows:

Classification: Grade 1
This refers to a mild stretch of some of the ligament fibres only. The individual is able to initially walk on the ankle without much discomfort. There may be some swelling, but recovery is usually complete in a few days. Continue reading “Ankle Sprains”

Mindful Eating

by Lisa Podlecki, RD

As we enter a new year, our thoughts often turn to setting new goals. For some athletes, this can mean losing weight or building muscle mass. As with any goal, however, long-term success starts with a solid foundation. For some, this may mean creating a healthy relationship with your body, or with food, or even being more conscious of how you are fuelling your body. Mindfulness is the concept of being aware of one’s thoughts and feelings in the moment—and is not just for your typical yogi. In fact, athletes are particularly good at being in tune with their bodies! Let’s look at how mindfulness relates to eating.

What is mindful eating?
Mindful eating is about being in the present moment and can incorporate all components of eating as well as our interactions with food. For example, you can be mindful of the enjoyment you get from preparing a meal. You can notice the taste, look and texture of what you are eating. You can observe, honestly and without judgement, how food makes you feel. You can be more aware of your hunger and fullness cues. Continue reading “Mindful Eating”

In winter, how should runners adapt their food choices to optimize performance?

by Tara Postnikoff

At this time of year, optimizing running performance often has a lot to do with being consistent. Consistency in both training and eating habits will help runners stay healthy, avoid extended time off due to illness and reduce the risk of injury. These are all important ways to stay on track for your spring race goals.

To reduce the risk of illness and injury, we need to supply the body with foods that provide the nutrients needed for success. One way to do that is by focusing on a plant-based diet. Plant-based eating doesn’t have to exclude meat; it means to emphasize the consumption of foods coming directly from plants, including vegetables, fruits, nuts, seeds, legumes, and even grasses and grains. Continue reading “In winter, how should runners adapt their food choices to optimize performance?”

Bran Muffins

par Lisa Podlecki, RD

We all know the famous saying “breakfast is the most important meal of the day” but sometimes life (or sleep) can get in the way. We end up missing breakfast or grabbing something quick that leaves us feeling tired or hungry an hour later. A homemade muffin can be a handy, nutrient-packed option when you’re on the go. Pair it with fruit, yogurt, cheese, peanut butter (my favourite!) or a hard-boiled egg to make it a complete meal. Continue reading “Bran Muffins”

Twenty Minute Seafood Chowder

by Charmaine Broughton

One of my recent goals is to do less, and Ive applied this philosophy to my running as well. Instead of setting grand running goals, as I have been known to do in the past, my goal has been to run 5K. Its amazing how doing less can be so liberating. Truthfully, I have never felt happier or healthier. This recipe will have you doing less in the kitchen, yet still enjoying flavourful and healthy fuel. Heres to having more by doing less! Continue reading “Twenty Minute Seafood Chowder”

Off-Season Nutrition

by Jen Rawson, RD

As runners, our schedules and timelines revolve around our training cycles. After a major goal race, runners are advised to take an off-season where the body is allowed time to rest and recover before the next challenge. While most runners have charts and schedules detailing their training plan, mileage, and splits, many forgetto consider how their nutrition should vary during different stages of the training cycle.

A high carbohydrate diet is the accepted standard diet for a runner. While that’s the best approach during train-ing, adjusting the diet with training cycles can help achieve optimum performance on race day and recovery during the off-season. Continue reading “Off-Season Nutrition”