Holiday Health Tips

It’s that time of year again – the holiday season! There is a festive feeling in the air, the lights make everything look so alive, and parties are well underway. With all of the chocolates, sweets, dinners, parties and drinking going on, it’s really easy to pack on a few extra pounds over the holidays. Now I am one to indulge and enjoy too, but have a few handy tricks of the trade to make sure I stay on track with my health goals throughout this time of year.

 

At the Office

I have worked in office spaces before where all of your clients want to send a sweet something to the team to say happy holidays. Next thing you know there are twenty different boxes of chocolates, candy canes galore, and enough shortbread cookies to feed an army. The temptations are endless. A chocolate here and a cookie there can really add up throughout the day. I find the easiest way to avoid this is to not see it. If your work area is close to the ‘snack table’ see if anyone minds if you move it. That way every time you get up you don’t grab a treat. Not possible? Give yourself a daily maximum. That might be three treats a day, and you can have them all together or throughout, but make sure you’re not grabbing for a goodie every time you leave your desk.

Potlucks at this time of year are also a big office favorite. Everyone likes to bring their favorite holiday dish which usually consists of something sweet, something rich, or something fattening. Make your dish something healthy. And if that turns you off, make one healthy and one not-so-much. I always like bringing a great vegetable dish. You might be surprised by how many others also crave something with some nutrition to add to the table. Pick and choose between the unhealthy items – try to pick only your favorites rather than one of everything.

 

At Home

Our family has always been one to get together around the holidays and enjoy each other’s company surrounded by delicious food and drinks. It is a time that everyone tends to have a bit of a break from work, school and life. Similar rules from the office potluck would apply to eating at your favorite cousin’s house. Yes – the food is delicious. But you don’t have to walk out of there feeling like you’re going to explode. Be mindful of your choices and be mindful of your eating. Eat until you are no longer hungry rather than until you are stuffed. Choose two types of desserts rather than one of each. And get up and move around. I find right after a big meal playing with the kids or dogs around the house takes your mind off of having another plate, and helps your body digest your food better rather than sitting motionless.

Around your own house, try to best maintain your nutritional routine. If this time of year brings more guests around, and perhaps in turn a few more alcoholic beverages, choose wisely. Try to keep it to a realistic number and don’t drink high calorie drinks. Everyone loves a Bailey’s and coffee or a Rum and Eggnog on Christmas morning but those are loaded with calories. One or two might be a great festive move, but drinking them like they are water will have your caloric intake through the roof.

 

Holiday Parties

Work holiday parties are always fun. It gives the team a chance to get together outside of the office and connect on things other than work. Whether you are a team of ten or 500, the camaraderie that can develop at these events is terrific. I always find that there is so much food to be had. Finger foods and appetizers while people are first arriving, followed by a soup and or salad, followed by the main course and then dessert. I definitely encourage everyone to indulge once in a while, but remember you are eating for one. The appetizers can really put things over the top. Eat the same amount of food that you would normally eat. At home, I don’t have six or seven appys before dinner. Try to make smart choices about the options you choose and the number of them that you choose.

Another great tip is that if you know you are going to be eating a large meal that night, be mindful of your meals throughout the day. Perhaps have a salad for lunch, and stick to fruit and eggs for the morning. Try your best to keep your caloric intake as it normally is.

 

The Gym

No, there are no holiday parties happening here but that doesn’t mean forget about your workouts for a couple of weeks. This time of year can be really busy with events, shopping and having fun. And because we are all eating a bit off of our usual program, sticking to your gym routine is really important. Find the time. Make it a priority throughout the holidays. It is as important in December as it is when you are making your New Years’ resolutions in January. Remember – summer bodies are made in the winter!

 

I hope this gives you a few things to consider when you are out and about this holiday season. I encourage you to eat well, be merry and enjoy your time with your family and friends.

 

 

Top 14 Foods I Would Never Eat

I am a firm believer in the idea of the 80-20 rule when it comes to your nutritional health. Meaning, 80% of what you put into your body should be nutritionally dense, healthy food, which leaves room for 20% to be ‘other’. The more I learn about nutrition, and how it effects everything from disease prevention, our moods and energy levels, not to mention our waistline, I find myself getting closer to a 90-10 rule. At Fit Communications we have blogged often about super foods, how to have a healthy kitchen, food swaps for a healthy kitchen, and so this week we wanted to take a look at the foods we would never, EVER eat. Everyone has different goals and ways of getting there, so we hope this article is an eye-opener to a healthier direction for you.

1. Fast food burgers – I don’t eat red meat. I personally feel it is bad for your blood. It absolutely slows down my digestive system and makes me feel lethargic. The quality of the meat that is used is often really low and full of fillers when buying it from fast food chains (with the exception of A&W). This is something that tops the list of no go for me.

2. Fake cheese – this would include ‘Cheez Whiz’ or Cheese in a Can. It is a completely processed food with sometimes ZERO actual dairy products within. I try to avoid chemicals in my life – whether it be with food, house hold cleaners, skin care…natural is the way to health for me.

3. Pop – I cut out pop a few years ago. I wasn’t really a heavy pop drinker, but the odd one would ‘pop’ in every once in a while. It has literally zero goodness in it for you. And if you think ‘diet’ drinks are okay, think again. They are made with ingredients that actually have you craving more sugar. Moreover, they rot your teeth and your digestive system. I want no part of that.

4. Sandwich meat – “The International Agency for Research on Cancer (IARC) has classified processed meat as a carcinogen, something that causes cancer. And it has classified red meat as a probable carcinogen, something that probably causes cancer. IARC is the cancer agency of the World Health Organization.” That’s enough for me to say no thanks! Source: Cancer.Org

5. White bread – I honestly don’t like the taste of it. I didn’t eat white bread as a kid, as whole grain bread tasted better to me. And I also feel I have trained by taste buds over the years to enjoy health food over garbage. Traditional white bread (think WonderBread) doesn’t have one ingredient that brings anything good to your body. With so many other healthy options out there, an easy pass for me.

6. Sweetener – A good friend of mine who happens to be an incredible Health Coach, once looked at me as I emptied a sweetener pack into my coffee and said “You would be better off with white sugar. That is white sugar covered in chemicals to get the calories out.” Not exactly a statement with an appetizing vibe! When you start to understand WHAT your food is, and WHERE it comes from, some decisions are easier than others. That was the last coffee with sweetener I ever drank.

7. Pop rockets – What even is this? Let’s think about this – it’s a sugary candy that makes a popping sound and feeling on your tongue when it is mixed with your saliva. What do you think that is does on its way down through your digestive system? Don’t you want your digestive system to be clean and working as efficiently and effectively as possible? If so, this should be on your hit list too.

8. Microwave dinners, including pizza pops – A year ago I decided to try living microwave free for one month. Research has not yet proven that microwaves cause cancer or any other direct issue with the human body, but I personally don’t trust the idea of sending waves into your food and that it wouldn’t cause any change to your food’s make-up, and therefore be an issue within your body. Moreover, the ingredients of many microwaveable foods tend to be highly processed, lots of salt, and words I can barely read let alone understand what they really are. When grocery shopping for packaged goods, if there are ingredients that I don’t know what they are, I put it back on the shelf. I simply want to know exactly what I am eating. If someone offered you a plate of maltrodextrin, disodium inosinate, xantham gum and sunflower oil, would you eat it? Because that is what is in many frozen dinners…check the ingredients!

9. Microwave popcorn – Although popcorn can be a healthy snack, it can also be dangerous to your health, even exposing you to cancer-causing chemicals. For all the nitty gritty details and facts, check out this link.

10. Canned meat, for example spam – I am not a big meat eater. I eat seafood and chicken, and that’s about it. As mentioned above, I don’t personally think it is good for your blood, your digestive system or disease prevention. And really…what IS spam?? The major ingredients are:

• Pork ‘with ham meat added’ (whatever the hell that means)
• Salt
• Water
• Potato starch
• Sugar
• Sodium nitrate

And just so you know, the sodium levels are over half of what your daily intake should be. And if that’s not enough to get you off this can-o-meat, check out this link to see how it’s made. Yuck!

11. Orange ‘drink’ (versus orange juice) – this could easily fall under the category of ‘sugary beverages’…either way, I’m not into any of them. If a beverage is sugar packets, add water, stir and voila…it’s not for me. I’d rather get my calories from something tastier. I would like to point out at this point that I am NOT a calorie counter. The premise for the amount of food I take it is answered by asking myself two questions. First, am I hungry? Second, is this a nutritionally dense food choice? If I say yes to both, I eat it.

12. Mozzarella sticks – The idea of eating a basket of mozza sticks hurts my stomach. I have a sensitive stomach to crap what can I say! I will be either running to the toilet right away or be ‘bunged up’ for a day or two when I eat items on this list. No exception here.

13. Processed baked goods with a long shelf life – eating a fresh piece of pastry, cake or pie is amazing. You should definitely indulge in your favorites. But quality here is key. If you have a home-made torte, it’s not staying good for long. A couple of days in the fridge max until things just aren’t quite looking, or smelling, right. Baked goods such as Twinkies or brownies at your local convenience store, that have a six month or longer shelf life should make you worry. Why is this not going bad? If you made it in your home kitchen it would be bad after 2 – 3 days! It is covered with chemicals to keep it from going bad faster. Is that really something you want to be eating?

14. Convenience Store hot dogs or a hot dog on a stick – My first question is how long have those things been sitting on the warmer? And even if all food safety measures are being fulfilled, what is INSIDE that dog that you’re about to get into? Many are packed with pork and preservatives – and not with the ‘high end’ of the pork. It’s the bottom on the barrel, we were going to throw it out levels of meat that are squished into a casing and served. There are definitely healthier meat options for hot dogs – please choose wisely!

Rishona Hyman – Making a Splash in Winnipeg

 

What would you say if your son or daughter wanted to make a career out of teaching swimming lessons?
Would you be excited or disappointed? Now what would you say if your son or daughter wanted to be an entrepreneur, and be a leader and role model to hundreds of staff and students? What if he or she wanted to teach people how to save lives? What about teaching people a life-skill? Well, Rishona Hyman is that daughter and she’s doing it all and killing it!

Rishona Hyman has always loved teaching swimming lessons. It is her passion. She started teaching swimming lessons twenty-one years ago and started Aqua Essence Swim Academy fifteen years ago. This was during a time when “private swimming lessons” were really few and far between and were really flying under the radar. Rishona has changed the way people view private lessons and swimming. Rishona prides herself on providing positive and quality programs to her students. She has small teacher/student ratios and tailors to individual learning styles so that each student is “seen” and given the attention they deserve.

“I truly believe that swimming lessons should be a priority. It is a life skill and more than that there is so much goodness that can come from a swimming lesson. I am motivated to change the way we, as a society, view swimming and first aid/CPR. The benefits on poverty, injury prevention, fitness and overall health are incredible.”

Aqua Essence Swim Academy has evolved from swimming lessons to now include triathlon training, a swim club, CPR, first aid and even babysitting courses. This is a far cry from the start of Rishona’s business – her self-created part-time job. Becoming an entrepreneur and making a business out of her passion was a bit of a “learn as you go” process. She is a self-taught entrepreneur who has had to figure it along the way. “I am a leap of faith person” – she believed in herself and her goals and just knew it would have a way of working itself out.

As a female entrepreneur, Rishona admits that sometimes people don’t take her seriously – maybe because she’s a woman, maybe it’s because of her business’s industry – maybe a bit of both. She says that people tend to think that this is just a “hobby” for her. That is so far from the truth. Although she loves it, it’s beyond a full-time gig. Imagine running swimming lessons, CPR, first aid and babysitting courses (planning, programming, hiring, registration, finances, website maintenance, marketing) for hundreds of students across ten City of Winnipeg swimming pools, multiple private pools and even a hotel! Not to mention managing and inspiring a staff of 40 plus (many of whom are students!!). They run courses seven days a week and twelve hours a day! This doesn’t sound like a very relaxing “hobby!”

With a mostly young staff, Rishona has proven to be a great employer by taking time to know each individual and motivate each one. “I really try to have an open-door policy and really want to get to know them as people. I feel that once you know someone and know what makes them tick and share stories you can then motivate them. It is definitely getting harder to motivate but I just keep trying. I also believe that motivation comes from within and that we can try to motivate people but you need to know what does it for them. One way, I try to motivate them is by continuously adding a growing what we do and giving them opportunities to try new things and have a new experience. For example, we teach babysitting courses, so anyone that wants to do this needs to take some additional training adding to their skills and abilities, they also get a compensation increase for having more certifications. Teaching courses like babysitting, first aid or CPR gives my staff a great opportunity to go out into the community, teach out of the water and share their leadership skills while passing on valuable knowledge.”

On top of it all, Rishona is a wife and mother of 2 young children. So how does she do it? She admits to being very fortunate to have a great husband. Like every working mother, Rishona struggles to find balance. With her family, she has made a pact to not be on her phone in the evening until her children are in bed. She wants to be present with her kids and “devote my attention to them.” This isn’t always the easiest especially when she is potentially “on call” until lessons end at 9pm. In addition to making quality time for her family, she also sees the benefit to taking time for herself. She realizes that is a role model to her children, staff and students. As a result, she does much to stay in shape and live a healthy lifestyle. In addition to swimming (not shocking!), Rishona also goes to 9-Round boxing and kickboxing five times a week, “Saikels” and rides her bike often. Like most female entrepreneurs with families, the question is when does she sleep?

With such a busy schedule why does she do it ALL? “I am inspired by my staff and our families and students. I love the connections and relationships to people throughout the city. I love peoples’ stories. I still get excited knowing we have made a difference in someone’s life. I love hearing how happy people are. These stories and the people inspire me to keep growing and adapting. Swimming has so many lifelong benefits that I just get excited when I see it working and benefiting someone.”

“I love what I do so much! I love that I have been able to continue to do what I love the most, teaching people to swim and be safe in and around water including first aid.”

So what are Rishona’s words of wisdom for female entrepreneurs? “”I can do hard things!” I would tell someone to make sure that they really passionate about what they want to do. You don’t have to think of everything right away but you need to be an excellent problem solver as inevitably problems will arise. And to always like to treat people as you would like be treated.”

If you are interested in learning more about Aqua Essence Swim Academy and the terrific programming they offer, please visit them online at https://www.aquaessence.ca.

 

 

Confidence of Girls in Canada Reaching a New Low

How’s your self-esteem? Would you consider yourself super confident? Medium? Or totally not? What do you love about yourself? What do you dislike about yourself?

 

I posed these questions to a group of young girls between the ages of 5 – 17 at our most recent Girls Empowerment Event, and the answers were at times heart-breaking. While some of the younger girls could give me a list of twenty things they loved about themselves, including I’m beautiful, smart, a great runner, I clean my room, I’m a good listener and a good friend, others couldn’t think of one reason they loved themselves. And as the girls got older, the answers took such a negative spin.

“I’m not popular.”

“I’m fat.”

“How do I get better at being less ugly?”

As someone who has always been sure of herself, I try my best to tell those around me how much I love them and WHY. This session brought me to tears. I wanted to run over to these girls and give them a huge hug and tell them that they are perfect. They are beautiful, smart, funny, kind and fun to be around. I wanted to tell them that before puberty their bodies start to change and they start to put on a couple of extra pounds because they are getting ready to grow and become a woman. And that no matter what size they are they are beautiful. It broke my heart to hear these girls think so little of themselves, but the reality of the situation is that most girls’ self-esteem is absolute crap.

According to a recent survey commissioned by the Girls Guides of Canada, 55% of females said the need to look and act a certain way, as reinforced to them by societal expectations, has negatively affected their self-esteem. More than half of girls, 56%, also said that they’re getting mixed messages on the way they are “supposed” to act and dress. One in five girls surveyed said they feel the need to be skinny while also having curves.

The ways in which girls are told to act, and how that influences their behaviour, is just as troubling:

  • 59% of girls feel the need to act in a certain way because society tells them to.
  • 30% of girls didn’t take up a sport because it’s not traditionally associated with women.
  • 24% of girls don’t want to pursue a career of their choice because of unfair pay-differenced between men and women.
  • 16% of girls pretend not to like science and math-related subjects out of fear of being ostracized.

(Source: https://www.mtlblog.com/whats-happening/this-is-why-canadian-girls-have-low-self-esteem)

Does this not sound unreal to you? Pretending to not like science and math because being smart isn’t cool? Or the idea of feeling so conflicted about being both skinny and having a booty – can’t we all relate to that one? Imagine that issue as your 12-year-old self?!?

So what can we do? I wish we could follow young girls around and give them boosts throughout the day on how amazing they are. And when bullies start in we can stand up for them and make them feel loved and so sure of themselves. I wish we could erase any doubt or negative self-talk from their worlds and fill it with confidence. I wish we could start these conversations with them when they are first learning to talk…so we don’t wait until they are 16 to find out how they feel about themselves. And so we don’t have to wait until we are 40 to realize that we should love ourselves – all parts and pieces – that we should do it from day one.

All of these wishes can’t be done overnight, but we DO have a starting block. We have created a tool for parents and teachers to start the conversations with their kids – girls AND boys – about their self-confidence. It is called the Confidence Workbook, and we are so proud of this piece of work.

The Confidence Workbook has ten exercises for kids to do either on their own, with a friend, parent or teacher to start looking at their confidence. We ask questions and relate to the kids with real life examples. We talk about negative self-talk. We play games, we find reasons for them to love themselves, we determine who makes them feel really good and who maybe doesn’t. The Confidence Workbook can be purchased online here for only $16, and we will email you this wonderful e-book within 48 hours.

We have had a terrific response from media with regards to our Workbook. Here are a few links for you to check out:

CTV – https://www.facebook.com/pg/FITWomenandGirls/videos/?ref=page_internal

CBC – http://www.cbc.ca/beta/news/canada/manitoba/confidence-workbook-winnipeg-self-esteem-1.4306771

Winnipeg City News – http://winnipeg.citynews.ca/video/2017/09/26/winnipeg-sisters-hope-workbook-will-inspire-confidence-in-kids/

Metro News – http://www.metronews.ca/news/winnipeg/2017/09/25/new-workbook-aims-to-help-winnipeg-kids-build-self-esteem.html

QX-104 – http://www.qx104fm.com/2017/09/25/a-first-of-its-kind-confidence-workbook-for-kids/

My Toba – https://mytoba.ca/featured/winnipeg-women-launch-kids-confidence-workbook/

 

 

 

Fall Activities for KIDS in Winnipeg

 

Autumn is such a great time for new routines. I love how the leaves are telling us to shed the old and get ready for something new. I always find my body and mind need a change this time of year with my fitness routine. Summer isn’t exactly my strongest season for the gym, but I love switching things up completely in the Fall and doing something new. Last year I did a 30 day Barre Challenge at Moksha Yoga. This year I am doing a 12 week program of kickboxing at Winnipeg Kickboxing and Muay Thai. Feels great to switch things up.

 

Just like adults, kids really change things up in the Fall. They go from staying up later, playing all day and weekends at the lake to school and activities. There are so many terrific options for kids to participate in, so this week’s blog we thought we would give you a few more ideas for kids sport and fitness. Our Fitness Journal for Girls happens to have discounts at all of these incredible places, and can be purchased online for only $10 here.

 

AQUATICA SYNCHRO CLUB

Want to give their amazing sport a try and check #136 off your Participation 150 Playlist? Here is your chance to try Synchronized Swimming FOR FREE with Aquatica Synchro club!

Girls and boys Ages 5+ welcome
Classes in Shallow & Deep End
Bring a suit and be ready to get wet!
Contact info@aquaticasynchro.com to RSVP or check out www.AquaticaSynchro.com for information on their current programs for all ages 5-Adult!

Come for the full hour:

September 12th, 6-7pm EK pool
September 20th, 6-7pm Pan Am pool
September 19th, 6-7pm Steinbach Aquatic Centre

If you have stronger swimmers that are looking for a challenge, their competitive programs are starting with our Kick-off camp September 9th at Kildonan Park. Check out www.aquaticasynchro.com for details or contact info@aquaticasynchro.com.

 

BASKETBALL MANITOBA

The Winnipeg Minor Basketball Association has announced its fall / winter 2017-18 basketball season registration information. Full details can be found here – http://www.wmba.ca
JR NBA 5-7 YEAR OLDS

Introductory program for boys and girls 5-7. Program runs 1 time a week for 1 hour.

STEVE NASH YOUTH BASKETBALL 8/9 YEAR OLDS 
Developmental program for boys and girls 8/9 Practice 1 time a week with 1-2 games per week.

COMMUNITY CLUB BASKETBALL 11-18 YEAR OLDS

Recreation based program for girls and boys 11-18. Practice 1 time a week with 1-2 games per week.

 

PRIDE MUAY THAI

Pride Muay Thai’s Kids Beginner Muay Thai course start September 25th.This 8-week program is divided into two age groups and they will tackle different striking and kicking techniques.

Ages 5 – 9 are Mondays and Thursday from 4:30 – 5:15.

Ages 10 – 15 are Tuesdays and Thursday from 5:15 – 6pm

They also have kids Grappling starting. These classes run Tuesday and Thursday evenings from 7pm – 8pm.

The fee is $160 plus GST and a $50 registration fee.  And don’t forget to use that great promotion located in the Fitness Journal for Girls! More information can be found on their website (www.pridemuaythai.com/kids-classes) or by calling 204-505-4048.

 

SKY ZONE TRAMPOLINE PARK

Sky Zone Winnipeg is incredibly excited to announce the implementation of four new innovations within Sky Zone. This September, they are installing four new attractions guaranteed to bring your Sky Zone experience to the next level. The innovations “Warped Wall”, “Free Climb”, “Jousting” and “Performance Wall” will make up their “Challenge Zone” offering new opportunities for guests to challenge and experience attractions completely unique to Winnipeg.

To enjoy this pass to its full potential, they are offering an unbelievable deal to guests. Each guest can jump an hour a day for every day in September for $49.99 (valued at $496). That’s 90% off! Their innovations should be complete by September 19 but the rest of the park is open to enjoy beforehand! Enjoy Sky Zone for a birthday party, group event or just an amazing time in the Open Jump!

 

WINNIPEG KICKBOXING AND MUAY THAI

I LOVE this place! If you are looking to find a new activity for your kids, Winnipeg Kickboxing and Muay Thai has kids classes running every Wednesday at 5pm and Sundays at noon. All classes are one hour long and take place at 1777 Portage Avenue. It is a great way to learn self-defense, increase self-confidence and have a ton of fun. For more information or to register, contact Trisha at 204.930.6780.

 

WINNIPEG SYNCHRO

Winnipeg Synchro is celebrating its 70th year this year! Join them and see what they are all about. Free Try It Days include:

  • Free Try-it (Pan Am Pool, deep water only) Tuesday, Sep 19, 6:30 – 7:30 pm.
  • Free Try-it (Pan Am Pool, deep water only) Thursday, Sep 21, 6:30 – 7:30 pm.
  • Free Try-it (Pan Am Pool, shallow and deep water) Saturday, Sep 23, noon-1:00 (deep water) AND noon – 12:30 pm or 12:30 – 1:00 pm

Email them for more information (inquiries@winnipegsynchro.ca) or simply drop in for a Free Try it days wearing a bathing suit and a smile!

They also offer programming for ages 5 – 18+ for both recreational and competitive programs. Their pre-competitive program includes the following:

 

ZUMBA WITH YVONNE

Tons happening in the Zumba world at the Lindenwoods Community Centre:

Zumba Kids (ages 6-11 years) Classes starts Wed. Sept. 20 at 5 pm for 10 weeks.

Free Demo Classes for NEW Zumbini (ages 0-4 years). Classes on Tuesday, Sept. 26 at 9:30 am (45 min) and Sun. Oct. 1 at 5 pm

Contact Yvonne at (204) 295-6060 or zumbafunwithyvonne@gmail.com for more information.

 

 

Healthy Lunch Ideas for Kids

It’s back to school time for kids, which means back to schedules for parents. Organizing backpacks, after school activities, school supply shopping and of course – making lunches. With so many allergies in today’s classroom, packing a peanut butter and jelly sandwich or tuna wrap is a definite no go. It can have parents feeling out of ideas quickly. As a parent, you want to ensure you are sending your kids to school with healthy lunches, that are easy to prepare the night before or morning of, and perhaps most importantly – lunches your kids are going to actually eat.

Gone are the days of picking up a ‘ready-to-eat’ package lunch for your kids. They are loaded with sodium, sugar and simply aren’t enough nutrient dense calories to keep them full all day. If you are a working parent, I understand the struggle with time. You just don’t have enough time to cook, make and bake homemade everything. Who does really? But that doesn’t mean your kids nutrition should take the back burner. Here are five ideas on how to make delicious, healthy lunches your kids will be sure to enjoy.

  1. Leftovers – if they liked it at dinner, they’ll like it at lunch. My sister, the super-hero mom of three, ensures that every lunch and dinner meal has vegetables in it. Be it raw veggies and dip, steamed broccoli, honey carrots or roasted vegetables, her kids love them. Finding a vegetable or two that your kids enjoy is the key to this working. Don’t be scared to send them with the same thing every day – if they like it and it’s healthy, that is what counts. I think I ate the same lunch every single day in twelve years of grade school and never got bored. Taking them grocery shopping (which yes I know, can be a nightmare at times) may help them understand the variety of vegetables they can choose from. Making it a game by having them find and pick out veggies for the cart is a great way to make them feel part of the process. And when they feel like part of the process, they are more likely to eat what you are making.
  2. Wraps – there are lots of options with what to put inside these. I would suggest choosing a whole grain wrap that typically comes in smaller sizes for kids. Dice up some chicken, cheese, lettuce, tomatoes, red peppers – whatever they like. Add brown rice or rice noodles from last night’s dinner, and for condiments try mustard or hummus for a healthy dash of extra flavor. Superhealthykids.com has a great article on top ten healthy wrap ideas for kids.
  3. Pita Pockets – the mini-pita pockets are great for kids’ lunches. Use cream cheese as a base, and add fresh cucumber and tomato. This takes less than 60 seconds to prepare and are delicious.
  4. Pita, Hummus and Veggies – kids love to dip – have you seen them eat fries and ketchup? Here’s a healthy spin on it. Pack them a bento box with healthy options like hummus, pita and veggies.
  5. Pasta – assuming your kids classroom has a microwave, send them with whole wheat pasta and marinara sauce. Not only is this healthy, but it’s a cost effective meal that can feed your whole family.

When it comes to snacks, most schools now encourage you to pack healthy snacks – they don’t want to see kids coming with a chocolate bar and a bag of chips to help them get through the day. They too understand the value of nutrition and how it can affect learning and energy levels. Instead, try packing fruit, cheese and crackers or veggies and dip. I loved having something sweet as a kid in my lunch, so if your kids do too, try to provide them with homemade goodies over processed treats.

Lastly, when it comes to packing lunches, be mindful of what you are packing them in. Plastic sandwich bags and brown paper bags that are thrown out every day are terrible for our environment, and the cost adds up quickly. Instead, send lunches in re-usable containers like Tupperware, and pack it all in a re-usable, washable lunch kit.

Top 7 Reasons to Have a Healthy Lifestyle

This past weekend I had the opportunity to attend the CanFitPro World Expo with one of our Fit Communications clients. He was looking to connect with the best of the best in fitness trainers for his business, so what better place than to head to Toronto for the biggest show of its kind in Canada.

We honestly didn’t know what to expect in terms of who was really going to be there, what they would be looking for, and what was going to happen over the course of the six day expo. But I was truly blown away by it all. There were sessions for trainers to learn new classes, new techniques, about new equipment and nutrition. There were classes ran by some of the biggest names in the fitness industry like Tony Horton, The Brutes and Jillian Michaels. Walking the aisles of the expo you would see all shapes and sizes of people, from all walks of life, with all different fitness goals in mind. It got me thinking more and more about what motivates me to live a healthy life. In this week’s blog, I wanted to give my top seven reasons why I live a healthy lifestyle, with hopes that one or two will inspire you to live the same.

  1. There is a saying in yoga, ‘if you can, you must’. While at first I was taken back by this sentiment, I grew to love it. Perhaps I am putting my own spin on things, but my take is that if your body is able – you are able to run, walk, jump, swim, dance, kick – then do it. Do it as well as you can. Do it because your body is able. Do you know how many people wish they could that can’t? Maybe they are in a wheelchair, or perhaps dealing with an injury, or maybe just their age has limited them on what they can do. They WISH they could run, walk, jump, swim, dance and kick. Do it because you CAN.
  2. The healthier I am, the more energy I have. This sounds obvious, but how often do we hear people say the reason they don’t go to the gym is because they don’t have the energy? Or perhaps the reason they eat an unhealthy diet it because they don’t have the energy to cook? The cleaner I eat and the more consistent I am with my workouts, the more energy I have. This past weekend I spent with Sharon Delbridge who is over the age of 50 and has more energy than any human I have ever met. She teaches about five classes a day and is an absolute energizer bunny all the time. Healthy moves energize you!
  3. I set a goal in my twenties to live into my 100’s. I read a lot about centenarians and find their habits to be quite fascinating. Two things they always recommend is a lot of sleep and staying active. Maybe 100 isn’t for you, but I bet you want to live as long as possible in a healthy body. Treat your body right and you will.
  4. It’s fun! Running for an hour on a treadmill is my personal version of hell. Definitely not my thing! Instead, I do activities that I find enjoyable and fun so that it doesn’t seem like work to do it. Whether I am walking my dog, lifting weights, hitting pads at kickboxing or stretching it out at yoga, I truly enjoy it. Many activities I do solo, but I also have a few terrific friends that like to try new activities. Instead of doing the typical hang out sessions of drinks on a patio, we head to a fitness class, get sweaty, have fun and enjoy life. It really is what you make of it.
  5. Physical appearance. I can’t say I mind the benefit of the way it makes my body look. Of course it is more than that, but it sure is a terrific bonus. When you look good, you feel good. I can be proud of my body at the age of 40 in a bathing suit, and am not shy about it. I work hard at the gym and am mindful and consistent with my healthy nutrition. Whether you have a six pack at forty or not, you should be happy with the way you look when you look at yourself in the mirror. And that is different for everyone. Just be happy with where you are. It’s not a competition.
  6. I honestly think the biggest reason for me working out and eating healthy is because of the benefits to my mental health. When my mom was diagnosed with cancer, it was the hardest time of my life. I maintained going to the gym every single day. I had to. It was the only place for 45 minutes that I could feel good. Sometimes I left there and cried my eyes out in the parking lot, but for 45 minutes I was doing something positive. It keeps my stress levels low and my happiness high. No matter what is happening in my life, when I finish a workout I always feel better about things and have a clear sense of the best next steps.
  7. To set a good example for the people in my life. Practice what you preach I suppose. Whether it is the little girls in my family, a close friend or even just a social media friend, I want to help inspire people to live their best lives. Part of that is to exercise, eat nutritionally dense food, sleep lots and laugh more. I love hearing that something I posted on social media or said in a conversation with a girlfriend inspired them to make a healthy life choice. Be the change you want to see – and I want to see everyone living their healthiest self.

What is your favorite reason for living a healthy life? Comment below and help those in your life stay motivated to live their best and healthiest life!

 

The Big “C” – What to Do When Your Friend or Family Member has Cancer

I’m fortunate enough to write this blog as someone who has not been diagnosed with “the Big C” so far in my life. I do, however, know too many people that I love who have been diagnosed. From my experiences with them and from what they have spoken to me about, I have come up with my own “do’s and don’ts list” when it comes dealing with someone that has cancer.

Do – know your relationship level with the person and act accordingly. If this person is a colleague at work and you are not very close, don’t sob on her lap about how awful this is and how bad you feel. Judge your relationship and act accordingly – even if it’s to just say how sorry you are to hear.

Don’t – just offer. DO! Don’t leave it up in the air or dependant on your friend to call if they want to talk. Call her. Text her. Email her – whatever. Just check in. And don’t offer to make a meal. Instead tell her you will make X and just to let her know when is a good night to drop it off. When you do drop it off, don’t stay. The reason most people turn down a meal is because they are in no mood to see people. Chances are they aren’t feeling well and the house is a mess. Don’t come in – even for a short visit. You could even just leave it on the front step with a note and leave after you ring the doorbell.

Don’t – take it personally. If she wants to open up and talk, great. If not, don’t get upset or hurt. You have no idea what she’s going through – even though you could imagine, you don’t know really know. Remember, this isn’t about you.

DO – Let her be sad, mad, angry, frustrated, regretful, blaming etc… This is her life. Getting this news changes everything. She’s allowed to feel all of these feelings.

Don’t – tell her it’s going to be fine. You have no grounds to say something like this. You don’t know. Hell, even the doctors sometimes don’t know.

Don’t – be a selfish asshole. A friend of mine told me about a time, when she had breast cancer, that her friend was over for dinner and kept whining about having to go on blood pressure or thyroid pills! She wouldn’t stop complaining about the fact that she would have to be on them for the rest of her life. OMG! It’s a PILL! My friend didn’t even know what her treatment or odds were like to live, and this twit is talking about her thyroid issue? Get a clue!

DO – be there. Whether it’s a phone call or to go for a spa day or to listen to her cry for 3 hours, just be there.

DO – learn about the disease. Each type of cancer is different and so are treatments. Take time to learn about the type of cancer so that you can be educated if and when you speak to her about it.

DO – share information. If you hear about a new treatment, drug, research or vitamins etc… let her know. Although it’s likely she knows all there is to know from googling the hell out of cancer, she may not have heard of your information. At the very least, she knows you care and are thinking of her.

DO – offer to help. Again depending on the relationship, offer to help drive to treatments or pick up kids from school, or make a meal or clean her bathroom. I find that offering this help to the spouse (if applicable) is most useful. This person is having to pick up the slack on top of having to deal with the illness as well. This person would be more likely to accept help than your friend – or at least that has been my experience.

DO – be positive and supportive. Don’t go overboard and be annoyingly positive – like everything is sunshine and lollipops. But do try to be a source of positivity and support. It has been proven that thinking positive and sending positive energy to injured body parts speeds healing. So try to encourage that.

DO – continue your normal relationship. Continue to celebrate birthdays, have girls’ night, watch The Bachelor, gossip about celebrities and more. Although having cancer has changed her life, it hasn’t ended it! She will likely want or need some sense of normalcy and distraction and a chance to just laugh and smile.

I know that some people may read this and agree or disagree. This is just what I, personally think is appropriate from my own experiences with family and friends. I’m hoping that you will never have to use this list because no one you know will ever get cancer. But if you do, this could be a good starting point on what to do next for your loved one.

How to Eat Healthy During Summer BBQ Season

We are well underway with summer in Winnipeg – the weekend getaways to the lake, the countless festivals in the Exchange District, enjoying the incredible patios our city has to offer, and spending time with friends and family at the ever-popular BBQ. But summer indulging can take its toll on our health and on our waistlines. I think most of us drink a little more and eat a little more that is outside of our regular regime in the summer. It’s time for enjoying the weather, getting outside, and in turn, indulging. But we don’t have to go overboard. Here are a few tips on how to eat healthy next time you’re out and about in barbeque season:

  1. Reach for whole-wheat buns rather than white buns. Personally, I like the taste of whole wheat much better, and feel that everyone can acquire the taste buds to enjoy this option. Whole wheat is rich in fiber, is a plant-based protein, and is higher in phytochemicals, vitamins and minerals than is white bread.
  2. Stick to veggie or turkey burgers or boneless skinless chicken breasts instead of hot dogs or hamburgers. The World Health Organization last year linked processed meats (i.e. hot dogs and sandwich meat) and red meat to cancer. “A risk of several cancers may be associated with high consumption of red meat or processed meat. Although these risks are small, they could be important for public health because many people worldwide eat meat and meat consumption is increasing in low- and middle-income countries.” (Source: World Health Organization). So if an increased risk of cancer isn’t enough of a reason to reach for a secondary option, I don’t know what is. Boon Burger makes amazing vegetarian options that are sold both in their restaurant (79 Sherbrook Street) and at the grocery store.
  3. Go easy on the sauces. Everyone loves the toppings that come with burgers. Pile them on veggie style. Add tomato, onion, hot peppers, pickles and lettuce. With regards to condiments, try to stay away from high-sugar ketchup or mayo. Mustard and hummus are great substitutions.
  4. Don’t drink your calories. When it’s hot outside it’s important to stay hydrated. Whether you are drinking alcohol or non-alcoholic beverages, try to cut out high sugar options like pop or fruit juices. Try infusing your water with oranges, raspberries or mint for a fresh summer flavor without all the calories.
  5. If it’s a potluck, bring a healthy dish like a spinach salad or fresh or roasted vegetables. Summer is a great time in Winnipeg for fresh fruit and veggies, purchased locally at many of our Farmer’s Markets around the city. Adding berries to a spinach salad is a terrific way to increase the vitamin C while having a delicious summer salad.
  6. Don’t over indulge. The best way to do this is simple – get a plate, put your food on it and stick to eating just that. Try to avoid grazing all night over the finger food and snacks.
  7. If there are lots of starchy side dishes like pierogies, potato salad or pasta salad, try to pick just one. Think of it as prioritizing your food and pick just your favorite. Try to fill up on the healthier options around you.
  8. Stay active. The great thing about BBQ season is that is it so nice outside. When you’re done eating go for a walk, toss a football around or play a round of tag with the kids. This avoids the heavy feeling after you eat.

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Fitness Journal for Girls SUMMER Challenges!

It’s officially summer and your kids are off school for the next eight weeks. You have a few things scheduled, the odd camp, family time, maybe some travels. But week to week you’re thinking – what the heck are they going to do?!? No need to stress – we have a plan! As the Founders of the Fitness Journal for Girls, we created eight weekly challenges for your girls to do. If you haven’t purchased your Journal yet…get on it! It’s only $10 including shipping and taxes and can be purchased right now here!

Now that you have it in front of you or on its way in the mail, you’re ready to hear about all the fun we’re about to have this summer starting this week. On pages four and five of your Journal, you will see eight weeks worth of challenges. We have had a couple minor changes so it’s awesome that you’re reading this and getting the skinny on what’s up. But first, here’s how it works:

Girls with a Journal complete the weekly challenge. Next, they let us know they have completed it by either sending us an email to fjgirls@fitcommunications.ca, posting a photo or video on our Facebook page or tagging us on Instagram with a pic of video (@fjgirls). At the end of each week we will choose one random winner who will win the weekly prize. Each prize has a value of a minimum of $50!! Everything from SKYZONE and sporting good store gift cards, to 8-week tennis camps including racquets and balls to get your game on with! Tons of fun AND prizes?! It’s a WIN-WIN!

Here are the weekly challenges:

Week 1 – July 3 – 9:

Head into SKY ZONE Trampoline Park (200-400 Fort Whyte Way) on July 7, anytime between 4 and 8PM, and two people can jump for 90 minutes for only $24!

*please note: due to internal issues with Fearless Football, they had to cancel their Come Try It Day this week.

Week 2 – July 10 – 16:

Join us at Top Notch CrossFit (81 Plymouth Street) to try crossfit for free! July 13, from 7 – 8PM all girls can come try new activities and test their skills. Moms & Dads are welcome to join in on the FUN!

Week 3 – July 17 – 23:

Aqua Essence Swim Academy is in charge of this week’s challenge, and they want you to get out and SWIM! Anywhere, anytime this week, send us a VIDEO of you doing your favorite thing in the water and you are entered to win!

Week 4 – July 24 – 30:

Want to have a go at tennis? Come try tennis for FREE this week! Join us on July 26 from 6 – 7PM at Sir John Franklin Tennis Courts (#1 Sir John Franklin Road) where we’ll hook up with the pros from Tennis Manitoba to hit the ball around and enjoy some sunshine.

Week 5 – July 31 – August 6:

Natalie Reimer Anderson is getting you cooking up a storm this week! Anytime this week choose a healthy recipe, shop for the ingredients, prepare it and share it with your family at the dinner table. This one tastes too good not to share! Remember to let us know once you’ve completed this healthy challenge.

Week 6 – August 7 – 13:

Triathlon Manitoba has you moving anywhere, anytime this week. You can do this challenge all at once or break it up throughout the week. You need to swim 100 metres, bike 3 kms, and run/walk 1 km. Parents this is definitely one you two can do together!

Week 7 – August 14 – 20:

This challenge is from us at Fit Communications! You can do this one at the park, in your living room or in your back yard. We want you to do 10 jumping jacks, 10 sit-ups and 10 push-ups. Enjoy!

Week 8 – August 21 – 27:

Winnipeg Kickboxing & Muay Thai is ready to get you testing your skills. This super fun and friendly environment has girls coming out to kids classes this week to complete the weekly challenge. Come to either class – Friday, August 25 from 5 – 6pm and/or Sunday, August 27 from 11am – 12pm. Class is free and tons of fun!

So there you have it. Eight weeks of fun new activities for girls to try. Trying new physical fitness activities is about more than just exercise. It’s a way to meet new friends. It’s a way to gain self-confidence from seeing all the cool things that your mind and body can accomplish. It’s about having fun, winning prizes and seeing what your kids like, or don’t like, when it comes to sports. And the awesome thing about all of the places in the Journal is that they give you amazing discounts for Summer camps and Fall programming too, so if your daughter, niece or granddaughter really likes something, it allows for sports to be cost effective to you.

Any questions? We’re all ears! Feel free to comment below, join our chats on Facebook or send us an email to fjgirls@fitcommunications.ca

We hope to see you out this summer!