Tag Archives: dietician

Clean It Up

Eating clean means different things to different people.  For some clean eating may mean a vegetarian or vegan diet, switching to gluten free, removing processed foods, or choosing organics.  For some, eating clean can be as simple as removing junk food like chips and candies from our diets.

Eating clean is subjective, and is based on what our current diet is.  For me, clean eating is all in the pronunciation.  Being able to pronounce all of the ingredients in what I eat, and knowing what each ingredient is.  When I think of clean, I always think of water, water washes away the dirt and grime on our cars, our floors, our clothes so it stands to reason water will wash the toxins out of our body as well.

Any change that you can make towards cleaning up your dietary intake is a positive one.  Remember that it doesn’t have to be a huge change, and that small steps forward are more successful changes than making a drastic change all at once.

Drink up!


One Step at a Time

What a great day to change your life.  So where do you start?

Part One – Overhauling Your Dietary Habits

This is a huge piece to the wellness puzzle, and oh my goodness is there ever a TON of conflicting information out there.  It’s impossible to be able to tell the good information from the not-so-good sometimes, especially with all the different “fad” diets, cleanses, and restrictions that affect our eating habits.  The resource that is recommended by Health Canada is Canada’s Food Guide to Healthy Eating which includes examples of what foods fit into each of four food groups.  It also offers tips on how to eat optimally for your age and gender, beginning at age two (younger children should follow the advice of their family physician to ensure all health requirements are being met). 

Canada’s Food Guide to Healthy Eating also gives examples of proper portion sizes.  The reality is that we could actually be over or under-eating certain foods and not even know it.  Did you know that one bagel is actually two servings of grain products?  That two eggs is one serving of Meat and Alternatives? That half a cup of pure fruit juice is one serving?  I have personally found it helpful to have a food scale in my home.  Having the visual really helped me to learn what a single portion looks like, and has helped me to ensure that myself as well as my entire family is eating a healthy and balanced diet.  So much information is available just by going to:

www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-commander/index-eng.php

Real change takes work, commitment, and willpower.   Dietary habits are life-long habits which you have become accustomed to from a young age, and it can be difficult to learn a different eating culture.  Changing small things (to start!) can help to find long-term success.  A few tips that you can do to get started are:

  • Choose whole grain bread products over white, it will help you feel full longer
  • Increase water consumption – drink a glass of water before you eat a meal
  • Choose vegetables and fruit more often than juice
  • Trim visible fats from your meat and remove the skin from poultry
  • Try something new!  Tofu, quinoa, soy, brown rice, lentils etc. might sound bizarre to you, but you might amaze yourself with the items that you actually like!

It is important to note that that specialized diets do have a place in wellness, however if you are restricting anything from your diet (ie: dairy, gluten/wheat, sugar) My advice is to have a registered dietician or physician’s recommendation and guidance to do so safely. 

Bon Appetit!


Ready for a New Fitness Challenge?

Step up your game with one of our new fitness & wellness classes at Saddletowne YMCA in 2016:

Obstacle Race Training

This is a great class to take whether you are looking for a program that will challenge you in different ways, push you past a fitness plateau or help prepare you for an actual Obstacle Race for the first or fiftieth time! This class will cover muscular strength and endurance, cardiovascular endurance, balance, agility and grip strength with a variety of drills that will take you out of your comfort zone and drive your fitness to the next level. In addition to studio, track and weight floor work, certain classes may include workouts on the climbing wall, in the swimming pool or outdoors to improve your fitness in a range of environments and modalities.

Mondays | Starts Jan 11 | 5:30-6:30pm | M $90 NM $126 | 9 classes | Barcode# 107157
Wednesdays | Starts Jan 13 | 6:30-7:30pm | M $100 NM $140 | 10 classes | Barcode# 107158
Fridays | Starts Jan 15 | 10:30-11:30am | M $100 NM $140 | 10 classes | Barcode# 107159

Sport Conditioning

Are you passionate about sports? Do you want to build strength and stamina to improve your game? This class will provide sports-based exercises and drills to help you increase muscular strength & endurance, coordination, agility, quickness and stability to improve your sport performance. Exercises and drills will be determined based on the interests and needs of the group, according to their sport(s) of preference.

Thursdays | Starts Jan 14 | 7:00-8:00pm | M $100 NM $140 | 10 classes | Barcode# 107161
Fridays | Starts Jan 15 | 5:15-6:15pm | M $100 NM $140 | 10 classes | Barcode# 107163
Sundays | Starts Jan 17 | 5:30-6:30pm | M $90 NM $126 | 9 classes | Barcode# 107162

Advanced Conditioning

Are you tired of machines and dumbbells? This class will teach you about different training techniques and equipment that can be used to take your workout to the next level. Learn how to use things like Kettlebell, TRX and Battleropes with proper form and apply principles of HIIT (high intensity interval training) for optimal efficiency. Step out of the rut with Advanced Conditioning!

Tuesdays | Starts Jan 12 | 7:30-8:30pm | M $100 NM $140 | 10 classes | Barcode# 107121
Wednesdays | Starts Jan 13 | 9:15-10:15am | M $100 NM $140 | 10 classes | Barcode# 107160

Nutrition 101: 7 Keys to Eating for Good Health

Are you wanting to make changes to your eating habits but are unsure where to start? Have you tried dieting and found that you were left feeling hungry and unsatisfied? Are you aware of the changes you want to make but just need a bit of extra support getting there? Are you confused by all of the conflicting nutrition information and advice being dished out by the media?

If any of these situations apply to you, this is a course you won’t want to miss! Facilitated by a Registered Dietician, this course will introduce you to simple dietary changes you can adopt that will make the most difference to your health, along with practical strategies for doing so. The science behind the information will be explored to help clarify nutritional advice and dispel the myths. In addition, you will have the opportunity to keep a personal food journal and receive weekly feedback and support on your progress and challenges over this 8-week program to give you the best chances for success in reaching your goals.

Saturdays | Starts Jan 16 | 9:30-10:30am | M $80 NM $112 | 8 classes | Barcode# 111873


Healthy Eating: Practical Tips, Tricks & Answers to Your Questions

On Wednesday, May 13 from 6-8pm Saddletowne YMCA will host a workshop called Fundamentals of Healthy Eating.

This workshop will offer very practical information with ideas, strategies and recipes that you can take home and put to use right away. Our presenter Cheryl Strachan, a registered dietitian, offers a very down to earth perspective that covers not only the ‘what & why’ but the ‘how’ of creating healthy eating habits with plenty of examples along the way and answers to all of the commonly asked questions & concerns.

Click this link to sneak-a-peak:

http://www.sweetspotnutrition.ca/ymca-workshop-05-13-15/

Register early by calling 403-237-2393 and quoting course# 102733.

Wednesday, May 13, 2015 | 6-8pm
Saddletowne YMCA, Studio A
Members/Staff/Volunteers: $10
NonMembers: $15
Course#: 102733

 


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