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One For The KIDS! Find YOUR Food Style…

Here’s a quiz for your kids. Let them answer it independently. What’s your child’s food style?

Are you a planner, grabber or skipper?

1. When you wake up in the morning, you:
a) Already know what you’re having for breakfast. You even hide your favourite cereal in a place your pesky little brother won’t find it.
b) Sleep until the last minute, grab a sugar-coated breakfast bar, and run for the bus.
c) Enjoy sleeping in and skip eating altogether. Breakfast is so overrated.

2. Your lunch at school is usually:
a) Packed lunch and I eat it all
b) Packed lunch and I only eat what looks good
c) Packed lunch and I skip most of it. I’d rather get outside and play.

3. Before soccer practice, you:
a) Eat a whole grain bagel and banana
b) See that your Dad left a bag of chips sitting on the counter so you grab it and eat it on the way to practice.
c) Don’t have time to eat anything. Gotta run!

4. When you get home from school, you:
a) Usually make yourself a sandwich and drink a glass of milk
b) Grab the first thing you see, whether it’s a bunch of grapes or a bunch of cookies
c) Are starving! You haven’t eaten all day so you start to eat everything in sight. Who knew raw pasta noodles could taste so good?

5. You are planning a sleepover with friends, you:
a) Ask your Mom to take you to the store so you can serve “make your own nachos” at your party.
b) Wait until your parents are asleep so you can raid the kitchen.
c) Figure your friends have already eaten before the party, so why bother serving food?

If you answered mostly “A,” you are a planner. You will have an easier time fitting in all the food groups in a day’s time. Since you are already thinking ahead to what you will eat the next meal or snack (or next day), you just have to make sure your plans cover all the food groups.

If you answered mostly “B,” you are a grabber. You may need to talk with your parents about having healthy “grab it” foods around. If your house is stocked with snacks such as fruit, cut-up veggies, yogurt, whole grain crackers, tortillas, and bagels, it will be easier to grab for nutritious food. Also, keep healthy grab-it foods in your backpack or sports bag for those times when you are in a hurry.

If you answered mostly “C,” you are a skipper. Skippers have the hardest time fitting in all the food groups. That’s because when you miss a meal, you are missing out on the chance to eat healthy foods. You may also get so hungry, that you overeat on “extra” foods. Set a goal to fit in all of your meals and snacks.

Have a happy, healthy day!

Signed, Denise

December 16, 2012 0 Comments
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Focus on Flexibility

Acute or chronic musculoskeletal dysfunction can be linked to; your level of fitness (strength and flexibility), your age, and/or your work demands. You can improve your condition by maintaining proper posture, strengthening your muscles, and increasing your flexibility. Take breaks throughout your day to incorporate stretching…it does a body good!!

Stretching can result in…

• Increased flexibility and range of motion
• Reduced risk of injury in daily activities and exercise
• Reduced anxiety, stress, and fatigue
• Tension release
• Improved mental alertness, focus, and clarity
• Alleviation of cramps
• Improved posture, balance, and coordination
• Improved circulation
• Optimal function at work
• Ability to tune your mind into your body
• Increased awareness and ability to focus on your breathing
• Increased body awareness
• Increased muscle control
• Improved athletic performance
• Improved muscle elasticity and reaffirmed tone
• You feeling better!

You can stretch anywhere, anytime throughout your day to refresh and re-energize. Stretching before and after exercise can also be beneficial. Before exercise, dynamic stretching helps to prepare the body for the work ahead and after exercise, static stretching helps to return the muscle to the pre-exercise state.

Flex! and be flexible!

Signed, Denise

December 9, 2012 0 Comments
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It’s Time to Supplement with Vitamin D

Vitamin D is known as the SUNSHINE vitamin! The days are getting shorter and as we approach winter the angle of the sun changes. Additionally with colder temperatures we cover our skin almost completely when outside. Your skin makes vitamin D when it’s exposed to sunlight, so without it, you are likely to become deficient of this important vitamin.

There are many positive benefits of vitamin D including; it’s role in calcium absorption (for strong bones and reduced risk of osteoporosis), research suggests it lowers cancer risk (especially colorectal and breast cancer), it keeps your immune system healthy and may be associated with autoimmune disorders like rheumatoid arthritis and multiple sclerosis.

How much do you need? Health Canada recommendations are 600 IU per day up to age 70 and 800 IU per day over 70. The safe upper limit for adults is 4,000 IU per day. Osteoporosis Canada recommends daily supplements of 400 to 1,000 IU for adults under age 50 without osteoporosis conditions affecting vitamin D absorption. For adults over 50, supplements of between 800 and 2,000 IU are recommended.

The only natural sources of vitamin D are fatty fish such as salmon and sardines with smaller amounts in eggs and beef. Most of our dietary vitamin D comes from fortified foods such as; cow’s milk, infant formula, soy or rice beverages.

I recommend supplementing with vitamin D, at least during the winter months, to maintain good health.

Get your dose of the SUNSHINE vitamin today!

Signed, Denise

December 2, 2012 0 Comments