Tag Archives: eating

Canned Foods: The Truth

In an article on the Prevention website, writer Emily Main takes a look at the nutritional value of canned foods and what they are really doing to you:

“Looking for a quick, easy dinner? Crack open a can of soup, and pour yourself a heaping helping of kidney problems. According to a new study published in the journal Kidney International, the chemical used to manufacture the linings of food cans could be harming your kidneys. Oh, and increasing your risk of cardiovascular disease at the same time.”

Read The Truth About Canned Foods on the Prevention website.

Sneaky Sugar Names

Think you are choosing low-sugar foods? Sometimes manufacturers sneak in what we are trying to avoid simply by calling sugar by a different name.

Writer Mandy Oaklander takes a look at this issue in an article entitled 10 Sneaky Names for Sugar on the Fitbie website.

“Oh, Sugar: When we first met, you seemed to have no secrets. You were sweet, simple, and straightforward. You lived in a big sack bearing your five-letter name in capital letters. Then you started acting kind of sneaky.”

Read the full article on the Fitbie website.

The Meaning of Food Labels

Writer Sally Kuzemchak for Fitness Magazine takes a look at food labels and eating fads that seem to surround us at every grocery store, eating establishment, snack shop, etc.

“Don’t get sucked in by sneaky labels that manufacturers slap on products to make you buy them. Learn which foods deserve the healthy glows they wear — and which are downright devilish.”

Read this informative and educational article entitled How to Read Food Labels in full on the Fitness Magazine website.

Alberta Health Services – Be Your Best Speaker Series – Eating For Energy

Shawnessy YMCA – Thursday, March 7th from 7-9pm, Course Code# 78953

Alberta Health Services, Be Your Best Speaker Series – Eating for Energy, Presenter, Sarah Frank. Sarah Frank is a Registered Dietitian with Women’s Health Resources, Alberta Health Services.

Do you get tired in the afternoon or find it difficult to get through your day?  Come and learn which foods and combinations can boost your mental clarity, vitality and stamina throughout the day.

Eating Slowly

We often talk about the importance of the macronutrients – protein, fat and carbohydrate. We also discuss how much to drink and how often, how much sugar should be consumed, whether to eliminate certain foods and on and on. What we don’t bring to the discussion often enough is HOW we eat.

Are you someone who “scarfs” your food and it’s gone in under five minutes? Do you watch TV or surf the Internet or check your email while eating your lunch? Are you consistently doing other things while standing at the counter and mindlessly eating your meal? If so, learning to be cognizant of your food intake and eating it slowly could be a real eye opener.

We know that there is a time lapse of 20 minutes between when you eat something and when your brain registers that intake. You could down a LOT of food in 10-15 minutes, long before your body has realized that it’s had enough.

Let’s get practical now. Have your meal in front of you, ideally away from the TV, computer, phone, etc. Have an attractive plate and consider using a smaller plate as we tend to eat until the food is gone as opposed to when we’ve had enough. Put a spoon or forkful in your mouth and then put the utensil down. Taste what is in your mouth and enjoy it. Eating your meal isn’t a race! Aim to add on a few minutes to what it normally takes for you to eat. Relax, enjoy that food and be aware.

Want more Energy?

Click image to enlarge

There are many ways to generate more energy. Exercise is likely one of the most obvious and commonly used methods.  The body is an energy production factory. When we exercise, we create flow. Flow results in the movement of particles throughout the body. When these particles are flowing they bump into one another resulting in a number of chemical reactions. These reactions result in the creation of energy. It’s that easy. Better digestion, muscle contraction, alertness or faster running all result from chemical movement in the form of exercise.

The Coach Approach Program offers a window to your energy levels. The Coach Approach is a program that we offer free to our YMCA members. It supports people, who are not exercising 2-3 times per week or have not been doing so consistently for the last 6 months, to build the habit of exercise.

As a part of the program, you complete the Personal Feelings Inventory before and after exercise at each visit. This inventory is an easy questionaire. Your answers result in a graph that indicates your stress, fatigue and energy levels before and after exercise. The questionaire consistently shows that engaging in exercise lowers stress and fatigue while increasing energy. You will find this outcome occuring within a single 1 hour appointment!

This effect is compounded by how long you are engaged in the program. The full program is approximately 6 months. Each time you come to an appointment you immediately feel better – less stress and fatigue and more energy. This pattern is escalating each and every day as you progress through the 6 months. The benefits don’t end there. The benefits keep on-going and getting stronger as you continue with your lifelong habit of exercise.

So exercise is a critical way that you can naturally increase your energy. Yes, naturally, no sugar, caffeine, cigarettes – nothing added. To compound the effects of exercise, consider nutrition. Nutrition can give a big boost to your energy levels.

Remember, the body is an energy producer. Flow creates the interaction of chemicals within the body. These interactions result in energy. Nutrition effects these interactions in that it is one of the most powerful factors in determining what kind of chemicals are interacting.

“You are what you eat.” You hear this all the time. It’s true. True right down to the molecular level. Every food item is made of different kinds of building blocks. Your body takes the food in and mixes it with different digestive chemicals to break the food down into those simple building blocks. From there, the body arranges the blocks into new patterns to build what the body needs – muscle, bone or fingernails.

How does eating a lot of potato chips make you feel? What about drinking tonnes of alcohol or a big hunk of red meat? These things make you feel lethargic, slow and less alert. This is because of the building blocks that make up these types of foods and drinks.

You are what you eat. When you take these things into your body, they move slowly within you gumming up your system and not creating lively interactions. Imagine a party where everyone has ate and drank way to much. All the people are lying around on the couch or passed out on the floor. There is no dancing happening. Dancing is the equivalent of the lively, good quality, chemical interactions in the body that result in energy production.

To get those quality chemicals that interact well with your internal chemistry to produce energy, you must drink water and eat fruits and vegetables. The building blocks of water and these types of foods are full of life and easily dissassembled and reassembled to fulfill the growing needs of your body. Now your internal party is like having a whole bunch of healthy, fit people dancing within you. The night never ends. The dancing just goes on and on and on…

Want to learn more? Want to learn for FREE? Alberta Health Services is sending a Registered Dietitian to the Saddletowne YMCA this Monday, February 4 to discuss Eating for Energy. The presentation takes place from 7-9pm in Multi-purpose Room 1. You can register for your free space by calling 403-237-2393 or dropping by our Member Services desk. Quote course code number 78604. Space is limited. Sign up now if you are interested in creating an internal dance party!

SipSmart! Empowering Kids for Health

Juice, flavored waters, sports drinks and soda – all sugary drinks – could be bringing down your child’s health. Sometimes it’s hard for both parents to recognize what is and what isn’t healthy these days, with clever packaging and mixed messages in the media about what is good for the body.

CBS covered the story in Juice As Bad as Soda. Stories like this raise awareness and get us thinking, but what more? Enter SipSmart BC. Sip Smart! BC™ was created and developed by the BC Pediatric Society and the Heart and Stroke Foundation with funding from the BC Healthy Living Alliance. This educational program is all about teaching kids how to take action for thier own health beginning with making smart drink choices.

“Sugary drinks are everywhere, and too much sugar is not good for a child’s health. Sip Smart! BC™ is a new, educational program that helps teach children in grades 4 to 6 about sugary drinks and about making healthy drink choices. Sip Smart! BC™ was created and developed by the BC Pediatric Society and the Heart and Stroke Foundation with funding from the BC Healthy Living Alliance.”

Check out SipSmart for tons of information for parents and teachers about teaching kids how to make healthy drink choices.

You Might be Overfeeding Your Toddler

An insightful article written by a mom (Michele Zip) about how we approach feeding our young ones. Good insight and good tips for moving forward with teaching your family how to eat with a mindful, healthy approach.

“…It seems though that maybe, just maybe, we are overfeeding our kids. Big surprise, right. We are a nation of super-sizing. Maybe our warped minds are just trying to get too much food down our kids’ throats and we need to do some portion control. Yes, that’s exactly it.

Our toddlers and preschoolers still have tiny little bellies. Their stomach is about the same size as their clenched fist. Tiny! So let’s take a look at these guidelines given to us by the Academy of Nutrition and Dietetics…”

Read the full article on the Huffington Post Parents Canada website, brought over from The Stir blog.

Junior Chef Interactive Cooking Site

It’s amazing how many incredible resources there are for parents available on the Internet. Healthy U, an initiative from the Government of Alberta, has created the Junior Chef website.

Have you checked this site out? It’s packed with awesome ideas on how to instill healthy eating values in children and how to approach nutritional eating together as a family:

“Teach your kids cooking skills using fun, interactive games while you complete healthy recipes together. All the while, you’ll feed and grow your critter.”

Get all sorts of recipe ideas perfect for creating with kids, plan meals, learn new skills in the kitchen, etc.

Check out the Junior Chef website together as a family and have some fun in the kitchen!




Blending vs. Juicing?

Check out this cool article from the MindBodyGreen website called “Juicing vs. Blending.” Lots of realistic advice and tips for your good health:

“Hands down the best way to increase our alkalinity and detox our purdy bodies is to consume a diet full of sunlight aka liquid chlorophyll.

Chlorophyll contains a powerful blood builder that’s said to increase red blood cells, improve circulation, ease inflammation, oxygenate the body, and counteract harmful free radicals.”

Read the full article by Kris Carr on www.mindbodygreen.com website.