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Healthy Eating Active Living Information Kit This information kit was designed to provide you with accurate, evidence-based information that you can use to help make informed decisions around activity and food choices. The information provided is not meant to be exhaustive, but rather an overview of common food and activity issues facing individuals today, specifically focusing on the issues and needs of the University population. The information contained in this kit is not meant to replace the counselling and advice of a Registered Dietitian. Dietitians are uniquely trained to advise you on food, diet and nutrition specific to your individual needs. Before making any changes to your food intake, it is recommended to consult a dietitian. Registered Dietitian on Campus Lindzie O’Reilly – [email protected] Student Health Services (J.T. Powell Building, 1st floor) A one-to-one appointment can be arranged by calling Student Health Services x52131 There is NO Fee and you DO NOT require a physician’s referral to book an appointment. Nutrition information and resources are available on a variety of topics including: Healthy eating Diabetes Elevated blood lipids (cholesterol) Sports Nutrition Anemias Vegetarian meal plans Digestive concerns Nutrition for pregnancy Food allergies/intolerances Eating disorders ….and lots more Healthy Eating Active Living Information Kit An A-Z guide to good nutrition from Dietitians of Canada Health Canada: Using the nutrition facts table Simple Fitness Solutions: Fitting fitness into your busy schedule Sweating – Your Body’s Cooling System What is healthy eating/active living? Healthy weight redefined Portion sizes A fast break in the morning Eat to decrease stress Supplements Get active on campus…for free! Nine tips on the prevention of exercise injury Sports hydration Are you getting the most out of your workout? What really happens when we diet? Pamphlets Eating Well with Canada’s Food Guide Eat Well. Live Longer Osteoporosis Canada - Calcium Requirements What is Healthy Eating? Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. Nutrition is important for everyone. When combined with being physically active and maintaining a weight that is right for you, eating well is an excellent way to help your body stay strong and healthy. What you eat can affect your immune system, your mood, your concentration and focus, and your energy level. It is easy to enjoy a variety of foods if you follow Eating Well with Canada’s Food Guide What is Active Living? With the prevalence of technology such as escalators and elevators, garage door openers, electronic remotes, video games and television, we have managed to lose a lot of the physical activity we used to get in our daily routine. But it is important to maintain physical activity. Research shows that regular physical activity can have positive effects on your health. It can help prevent osteoporosis, heart disease and stroke. It can also help you relax, sleep better and help you deal with stress and anxiety. Health Canada encourages Canadians to integrate physical activity into their everyday life; at home, at school, at work, at play and on the way… that’s active living! For children, regular physical activity is essential for healthy growth and development. For adults, it allows daily tasks to be accomplished with greater ease and comfort and with less fatigue. For seniors, weight-bearing physical activity reduces the rate of bone loss associated with osteoporosis. Regular physical activity also maintains strength, flexibility, balance and coordination, and can help reduce the risk of falls. There are simple ways to move your body every day. Yard work, carrying groceries, taking the stairs around campus, or even going for a walk in the Arboretum are all part of a healthy, active lifestyle. Try bowling instead of playing video games once a week, or form a walking group with a group of friends and neighbours. Start small. Increase your activity level by just 10 minutes a day. Slowly increase it again when the activity has become part of your regular routine. Aim for at least 30 minutes of activity each day, whether it is 30 minutes at one time or three 10 minute sessions throughout the day. Be active just for the fun of it. Feel your body come alive. Set realistic goals. Remember, you are aiming for better health. Set activity goals that you can reach. This will increase your chances of continuing to be active. Choose activities that energize you. This information is provided by Health Canada and used with permission from breastcancer.org. Use Health Canada’s Eat Well and Be Active Educational Toolkit to help you achieve your goals. Healthy Weight Redefined Traditional approaches to conceptualizing weight and treating weight-related concerns have not led to improved health or decreased the rate of weight gain within American society. The hypothesis that large people are inherently unhealthy while small people are inherently healthy is NOT supported. Due to inconsistencies and lack of scientific evidence, current conceptualization of healthy or ideal weight as defined by height/weight tables, BMI’s, etc. should be abandoned. In their place, a new working definition is suggested: Health At Every Size. Healthy Weight = The weight at which a person’s body settles as they move towards a more balanced lifestyle. This definition does not suggest that all people are currently at a weight that is ideal for their health. What it supports is that movement towards a healthier lifestyle will, for most people produce a weight that is appropriate for that person. Focusing on weight, rather than health, is more likely to result in weight cycling and, over time, increased weight. Although this approach may seem extreme to some, it is actually quite congruent with the conclusion statement of the 1992 National Institutes of Health Consensus Conference that: “a focus on approaches that can produce health benefits independently of weight loss may be the best way to improve the physical and psychological health of Americans seeking to lose weight.” The focus therefore shifts from weight to health. This could certainly include work involving physical activity and facilitating movement towards healthy, unrestrained eating. However, it is essential to also consider all the factors that contribute to whether a person is healthy or not, including social, emotional and spiritual as well as physical factors. Many individuals who follow this path will end up with “healthy” weights that fall into categories currently defined as “obese” by both medical and social standards. Therefore, helping individuals with Self- and Size-Acceptance concerns is of paramount importance as well. Source: Jon Robison Portion Sizes We all want to enjoy a balanced diet. But what does a portion size actually look like? What does a serving size actually look like? What is the difference between the two? The information below can help you sort it out! Disclaimer: Please remember when reading the information below that portion and serving sizes are just a guideline and that sometimes you will eat more and sometimes you will eat less. For example, when eating out at restaurants portions are often larger than if we were to eat in. Sizes will also differ based on age, gender, activity level, etc. Healthy eating means enjoying what you eat and recognizing that it all balances out in the long run. What is the difference between a serving size and a portion size? Serving Size A serving is a standard amount used to help give advice about how much to eat, or to identify the caloric and nutritional content in a food (for example, on a food label). However, it is also important to recognize that the serving size listed on a food label may not be the same as the serving sizes recommended by Health Canada. A serving size listed on a food label provides information about nutritional content which is based on a very specific amount of food. Portion Size The definition of portion size is dependent upon the amount of food you choose to eat. In other words, there is no standard portion size. For example, a toddler’s portion size will be much smaller than an adult’s portion size. For more information, contact the Wellness Education Centre 2nd floor of the J.T. Powell building (519)824-4120 x53327 A Fast Break in the Morning We all know by now that breakfast is the most important meal of the day, but 27% of Canadian adults do not eat breakfast every day. On average, people get more of their daily calories from snacks than from breakfast. After an overnight “fast“, the body needs energy and nutrients to start the day. A balanced breakfast includes foods from at least three of the four food groups in Canada’s Food Guile. The Benefits of Eating Breakfast It gives you nutrients If you eat breakfast, you are more likely to get the right amounts of important nutrients such as carbohydrates, protein, vitamin C, folate, iron, calcium and fibre. Children and youth who eat breakfast are more likely to make healthy food choices overall. It helps you keep a healthy weight Research shows that people who eat breakfast regularly are less likely to be overweight. When you skip breakfast, you might choose foods that are higher in fat and calories and lower in nutrients when you get hungry later on in the day. It helps your mind work better Breakfast is fuel for the body and mind. Research shows that eating breakfast improves memory and concentration and helps children do better at school. Both adults and children need breakfast to help their mental performance. It promotes lifelong healthy eating habits A family’s breakfast routine will influence children’s eating habits for the rest of their lives. Encourage children to eat breakfast every day and to try a variety of healthy foods. It helps you meet your fibre needs Fibre is important to digestive health, and helps to keep blood cholesterol at a healthy level. Many breakfast foods such as whole grain cereals, breads, and fruit are good sources of fibre. Compare brands and look for products will higher fibre. Easy Breakfast Ideas A healthy breakfast can be simple and easy to prepare. It does not have to be eaten as soon as you wake up. Foods like fruit, cheese, crackers, or yogurt are great for breakfast on-the-go. Here are some other easy ideas: Whole grain cereal with low fat milk topped with fresh, canned or dried fruit Whole-grain bagel and cheese with a small glass of 100% juice Make a breakfast wrap – scramble some eggs and roll them up in a whole wheat tortilla with shredded cheese, green peppers and salsa Homemade muffin + a fruit smoothie Leftovers from last night’s dinner can make an interesting and nutritious morning meal Breakfast Grocery List Keep a supply of these foods on hand so there are different choices available every morning. Whole grain bagels, breads, pitas, etc. Whole grain cereals like fibre-rich bran and oatmeal Rice Fresh, frozen or canned fruit (choose canned fruit packed in juice) Fresh or frozen vegetables 100% fruit or vegetable juice Soups Dried fruit and nuts White or chocolate milk Low-fat yogurt Cheese and cottage cheese Sliced ham, turkey or roast beef Eggs Peanut or nut butters Make your own Fruity Yogurt Smoothies ¾ cup 1% m.f. vanilla yogurt 1 cup mixed fruit, fresh or frozen ½ cup 1% m.f. milk Place all ingredients in a blender and blend until smooth. Pour into a tall glass and enjoy! Eating Out Choose foods such as: Whole grain bagel or toast Fruit and yogurt parfait Hot or cold cereal Eggs prepared in a lower fat way (i.e. boiled, poached, scrambled, omelette stuffed with a variety of vegetables) Low-fat milk and 100% juice Remember to use a thin layer of spreads like butter, margarine or cream cheese for bagels and toast. Use milk instead of cream for coffee or tea. Chooses foods higher in calories, sugar and fat less often: Donuts, muffins, and pastries Breakfast sandwiches with bacon or sausage or on a biscuit Fried potatoes Coffee beverages with syrup or whipped cream Fruit drinks, punches, cocktails and sweetened juices Source: Toronto Public Health Eat to Decrease Stress The food choices that you make during the day can have a significant affect on your energy levels, concentration and focus. Consider the following tips when planning your meals and snacks. Eat often. Energy levels, concentration and mood are affected by your blood sugar. Low blood sugar results in fatigue, irritability and poor concentration. Meals and snacks should be every 2-4 hours, beginning within 30 minutes of waking, to prevent low blood sugar. Each meal and snack should contain some carbohydrate (grains, fruit, starchy vegetables) for quick energy and some protein (milk, eggs, meat, nuts, legumes) for energy that lasts. Front load your day Many students go long periods of time without eating and then eat the bulk of their food during the evening hours. This pattern of eating means that you have minimal fuel during the day when your body and brain need to be awake and active and then you consume the most fuel when you are trying to get your body to wind down and go to sleep. A good place to start is to aim to make breakfast, lunch and dinner similar in size. Choose whole grain more often Both white bread and whole grain bread are carbohydrates and both turn to sugar eventually. White bread, however, is easier for your body to digest so it turns to sugar very quickly resulting in a blood sugar (and energy) spike followed by a crash. Whole wheat and whole grain products give you more stable energy, concentration and mood. To determine if the products you regularly choose are whole grain, read the ingredient list. The first ingredient should be “whole wheat” or “whole grain” NOT “enriched” or “unbleached Stock up Grocery shop regularly to ensure you have lots of quick meal and snack options that will provide you with lasting energy. Try: - Veggies and hummus Yogurt and granola Cheese (try pre-packaged cheese string) and apple Sandwich or wrap Cottage cheese and fruit Hardboiled egg (boil many a head of time) and whole grain crackers Trail mix (mixture of your favourite nuts, dried fruit, and cereal) Almonds and a granola bar (look for ≥4g fibre and ≤8g sugar) Low sodium soup Whole grain toast and peanut butter Oatmeal and milk Drink all day Carry a water bottle with you all day and drink small amounts frequently. You’ll be amazed how much better you feel when you’re well hydrated! Include high sugar foods and caffeinated beverages as part of balanced meals and snacks For many students, intake of sugary foods and caffeinated beverages increases drastically during stressful times. While these items may provide you with quick energy, they generally result in an energy crash that leaves you feeling even worse off. There is no need to avoid these foods and beverages all together, but try including them as part of a balanced meal or snack (with carbohydrate and protein) to prevent the spike and crash. For example: - Fruit, yogurt and a cookie A muffin and a handful of nuts A sandwich with meat, cheese and veggies with a coffee on the side Cheese, crackers and a hot chocolate Source: Lindzie O’Reilly, Registered Dietitian, Student Health Services. [email protected] Supplements Aim to meet your vitamin and mineral needs through whole foods first. Supplements can be used to fill gaps in your diet, but they should not replace whole foods. If you have questions about supplements or if you think you may not be meeting your needs due to food or diet restrictions, it’s best to speak to a Registered Dietitian. By consuming a variety of foods from all four food groups, most individuals will meet their vitamin and mineral needs. There are, however, a few exceptions: Vitamin D Everyone should take 1000IU D3 from October to April. Our bodies make Vitamin D when our skin is exposed to sunlight. During the winter, the rays from the sun are weaker and we tend to get less sun exposure. If you are over the age of 50, have dark skin, or spend minimal time outdoors (<15 minutes per day in the summer), it’s a good idea to take a supplement year round. Women of childbearing age and pregnant women It is recommended that you take a prenatal vitamin that contains iron and 400µg of folic acid daily. If you consume fish less than 2 times per week Consider taking an omega 3 supplement daily. Read the label to determine the amount of EPA and DHA (active forms of omega-3). Aim for 500mg EPA + DHA per day. If you are vegetarian or have a fish allergy, look for an algae based omega 3 supplement at a health food store. If you don’t drink milk Aim to meet your calcium needs by consuming other foods rich in calcium (fortified milk alternatives, tofu, almonds, broccoli, lactose free milk products). Check out the Calcium Calculator from Osteoporosis Canada to find out if you’re getting enough. If your calcium intake is still low, consider taking a 500mg calcium supplement. If you are vegan Consider taking an algae based omega-3 supplement. Look for calcium and B12 fortified milk alternatives. Consider meeting with a Registered Dietitian to make sure your diet is healthy and well balanced. If you smoke Smoking increases your body’s need for vitamin C. Aim to increase your intake of vitamin C-rich fruits and vegetables. Most Vitamin C supplements contain a very high dose of Vitamin C. It is not recommended that you take them on a regular basis. If a blood test has shown that you have low iron or B12 You will need a supplemental dose to increase low blood levels. If you have questions about vitamin and mineral needs or supplements, book a free one-on-one appointment with Student Health Services Dietitian Lindzie O’Reilly by calling x52131 Get active on campus…for FREE Visit the Athletics Centre on Campus for some free physical activity! Rent a basketball for FREE and play recreational basketball in the gym Bring your badminton racket and play recreational badminton in the gym Rent a volleyball for FREE and play recreational volleyball in the gym Rent a Frisbee for FREE and play Frisbee golf in the Arboretum or Ultimate Frisbee on Johnston Green Rent a yoga mat and rent a room in the Athletics Centre for free to practice yoga Bring your squash racket and play squash Rent a soccer ball and play soccer on Johnston Green Free recreational swimming Rent boxing gloves from the Client Services desk and use their boxing bag Rent a skipping rope and try out some new skipping exercises Rent the ping pong room and equipment from the Client Services desk and bring some friends along to play! Bring some music and rent the dance room with your room mates or dance partner Bring your baseball glove and rent a bat from Client Services for free to play some baseball at the diamond For more information about dates and times, visit the Athletics Centre Website. Visit some other locations on campus for free physical activity! Visit the Gryphons Sport Centre on campus for a free skate Run at the track in the field house Go for a walk, run or bike ride through the Arboretum Play Capture the Flag on Johnston Green with some friends Join the Outdoors club Rollerblade across campus Play a game of Ultimate Frisbee Play a game of Beach Volleyball by the Eccles Centre Make snow angels or a snow fort Nine Tips on the Prevention of Exercise Injury While exercise can make you strong, fitter and healthier, there are also some risks associated with working out, such as pulled muscles. Injuries can also be chronic, building up over time, possibly because of bad technique or poor training practices. Being injured may mean you have to alter your exercise routine or it could stop you from exercising altogether. Wear the right shoes Designed to protect and support your feet, sports shoes are the first line of defense between you and the ground. Always wear a show that is right for your chosen activity. A well-cushioned running shoe will protect your foot from impact injuries while a supportive gym shoe will increase your foot and ankle stability and a studded soccer boot will give you extra traction. The right shoe can significantly reduce your risk of injury. Always warm up Warming up involves performing some light cardio and stretching exercises to prepare your body for working out. Studies by Per Renstrom Ph.D, MD and published in his book, “Sports Injuries: Their Prevention and Treatment, Third Edition”, showed that a few minutes spent warming up may reduce your chances of injury and prepares the mind for exercise. Warming up raises your body temperature, increases blood flow to your muscles and mobilizes your joints. Make progress slowly Doing too much exercise too soon can cause you to develop injuries. Your body adapts to the exercises you perform, but this takes time. Gradually increase the duration and intensity of your workouts to allow your body to adapt to the challenges of your workout. Strengthen your core Your core consists of the muscles of your abdomen and lower back and is responsible for supporting your spine. According to Stuart McGill in his book “Low Back Disorders”, a strong core will protect your back from injury by keeping your spine in good alignment. The ligaments and discs of your spine can be injured if they are put under too much stress, so a strong core is vital. Keep a neutral spine Your spine has a number of distinct curves you need to preserve during exercise. Rounding your back exposes your spine to injury. Maintaining a neutral spine means making sure that your spinal curves remain in place, especially when leaning forward of lifting weights from the ground. Maintain your lower back curve to minimize your risk of back injury. Don’t strength train alone Training with free weights can be dangerous if the weight falls because of injury or fatigue. To avoid being struck or pinned by a weight, always make sure you have a spotter or training partner. This is especially important if you are performing exercises such as the bench press, squat or should press. Get fit for sport Weekend warriors can suffer injuries because they are sedentary the rest of the week. Exercise during the week to prepare your body for the demands of your weekend game. As a rule, you should get fit for sport and not use sport to get fit, as the element of competition can make you work harder than you intended to. Stretch regularly Flexible muscles are less likely to suffer injury. This is especially true during activities that use a large range of movement, like running or kicking. As you age, your muscles can become shorter, so stretching is an important part of exercise. Always stretch after exercise to reduce adaptive shortening and enhance your flexibility. Get a massage Sometimes, your muscles can develop adhesions or knots which can develop into injuries. Massage therapists are trained to recognize adhesions and can break them down so your muscles can function properly. Massage is one of the oldest forms of therapy and can enhance the health of your muscles. Sources: Patrick Dale, April 3, 2012. Livestrong Are You Getting the Most Out of Your Workout? In order to get the most out of your workouts, it is important to make sure you have a healthy relationship with activity. Take this quiz to determine if there is potential that your thoughts around physical activity are unhealthy. 1. 2. 3. 4. 5. 6. Do you engage in more than six intense workouts per week? Do you ever feel nervous or anxious if you miss a workout? Do you ever work out when sore, sick or injured? Do you skip meals? Do you purposely eat less on days when you are not active? Do you remove entire foods or food groups from your diet in order to achieve your fitness goals? 7. Do you purposely restrict your intake of certain foods or food groups? 8. Are you very strict about the amount of time your workouts must last or the exercises that they must include? 9. Do you find your workouts unenjoyable or unsatisfying? 10. Do you often postpone hanging out with friends or family in order to work out? 11. Is your exercise limited to what you do in the weight room? 12. Do you think that GI Joe and other action figures portray an accurate body size? If you answered yes to one or more of the above questions you might be overtraining. Are you overtraining? Warning signs of overtraining: o Washed-out feeling, tired, drained, lack of energy o Pain in muscles and joints o Sudden drop in performance or loss of enthusiasm for the sport o Insomnia, headaches, depression, irritability, compulsive need to exercise o Difficulty completing your normal routines Ways to avoid overtraining: o Incorporate at least one rest day each week for recovery and repair o Listen to your body - skip your workout if you feel ill or sore o Mix it up – include a variety of different activities in your routine. Be sure to choose activities that you find enjoyable. Is your diet balanced? A balanced diet Includes: o Variety - foods from each of the four food groups o Flexibility - you should be able to accommodate a healthy diet in most social settings Many active individuals feel they need to eat large amounts of protein and drastically reduce their intake of carbohydrates in order to achieve their goals. Such habits can actually have negative impacts on your health and your progress towards your goals, such as: o High cholesterol o Increased fat intake o Kidney stones o Osteoporosis o Headaches and low energy as a result of ketosis Are your workouts variable? Physical activity comes in a variety of forms- it can be intense, moderate, or low impact. You should do a combination of activities such as yoga, walking, biking, and weight lifting. Variable workouts can actually improve your health and fitness and allow you to reach your goals more quickly than having a very structured and inflexible routine that you perform each day. What are your motivators to work out? Positive Motivators: o Heart health and muscular strength o Improved mood, self-esteem, stress relief and mental health o Enjoyment, challenge, and achievement o Social reasons o Better sex o More brain cells - more oxygen is fed to your brain making you think more clearly o Strengthen your immune system o Energy Negative Motivators(if these are your only reasons for being active): o To attain a specific body shape o To burn calories or lose weight o To make a specific weight category for a sport WHAT REALLY HAPPENS WHEN WE DIET? There are 26,000 diets out there and none of them work. In fact, they are often harmful. Dieting causes both physical and mental changes. Eating less than we need changes the way our body functions, as well as the way we think and feel. While dieting, we try to ignore hunger pangs so that we can eat less than normal. Instead of listening to our body's signals, we train ourselves to eat based on other signals. This interferes with the connection between our mind and bodies. In 1950, Ancel Keys, University of Minnesota, published the first major study on the mental effects of dieting. The study looked at 36 healthy, normal men whose food intake was restricted for 6 months. Their experiences were almost identical to experiences reported by WW II prisoners of war, patients with eating disorders and people who have taken part in weight loss programs. In today's diet obsessed culture, the results of Keys' findings are very relevant. Food Obsession Participants in the study thought about food all the time. They talked and daydreamed about food. They read cookbooks and collected recipes. Some reported playing with their food to make the meal last longer. Other saved food and ate it later in their rooms. Increased Hunger While dieting, all of the men reported increased hunger. Some were able to tolerate it but others were not. Those who broke the diet reported eating large amounts of food. We now know that dieting generally results in losing control of the amount eaten. Those who engaged in binge eating reported feelings of shame and self-loathing. Their self-esteem nose-dived. Emotional and Personality Changes The men experienced emotional and personality changes. Depression, bad temper, distress and anger were common to all the men. Changes in Personal Relationships The effects of dieting were also seen in the men's social lives. They became more withdrawn and isolated. Their relationships with women became more strained and sexual interest was drastically reduced. Impaired Concentration Dullness, not being able to concentrate and impaired judgment was also reported. Most people who go on a diet will not be able to maintain their diet or their weight loss. A common reaction is to blame one's self for the failure. The Minnesota study, along with other current research, shows that body weight is not easily changed. The physical and mental changes that are caused by dieting are the real reasons that diets fail. Source: Jon Robison For More information contact the Wellness Education Centre 2nd floor of the J.T. Powell Building, 519-824-4120 ext. 53327 THE PROBLEM WITH DIETING TO LOSE WEIGHT Dieting can make you feel guilty about doing something as natural as eating Diet plans and supplements are often lacking important nutrients needed for health Dieting can throw off body chemistry and fluid balance, along with energy, moods, and concentration In teens, dieting can cause permanent damage, such as loss of bone density 95% of people who lose weight by dieting gain the weight back and more! Repeated dieting may actually result in an elevated set-point. This means it's possible to start off in a healthy weight range and diet your way up to an unhealthy weight Source: Region of Peel Public Health, (2008). The Problems with Dieting to Lose Weight