Healthy Abbotsford Blog

Cooking and Eating on $1.75 a Day

Many families struggle to afford healthy food. In this post there is a great resource that will help make this easier.

April 27 to May 1st is the annual Live Below the Line Challenge. The challenge is, for five days,  to eat and drink on only $1.75. To help the people participating in the challenge the organizers of the challenge have developed a cookbook of recipes that will result in 3 meals per day for no more than $1.75.

Click below to download the cookbook.

LBL_Cookbook_2015

picture of the live below the line cookbook

Click here to learn more about the challenge.

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It’s better to eat calories, than to drink them.

This article is from Healthy Families BC.

Here are some great tips to help you and your family reduce sugary drinks.

Table of healthy drink options

Click here to read the rest of the tips.

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MEND – FREE Healthy Living Program for Families

What is it?

MEND is a fun, FREE 10 week program for families with 7-13 year olds who want to learn more about healthy behaviours. The program supports families to live a healthy lifestyle. Groups of up to 15 children, accompanied by at least one parent or caregiver meet with program leaders twice a week for 8 weeks. The first hour is an interactive family session on nutrition and behaviour topics, followed by one hour of fun exercise for the children, while parents and caregivers meet for support and discussion on topics such as goals and rewards, label reading and problem solving.

This program is open to all families with a priority given to families who have a child who is above a healthy weight.

When is it?

Our current program just started and we can accept new registrations until Feb. 10. Sessions take place Tuesdays (6-8pm) and Saturdays (9:30-11:30am) at Eugene Reimer Middle School.

Families that attend at least 80% of the sessions will also receive a FREE 3 month pass to Abbotsford recreation centres at the end of the 8-week program!

Where do I get more information?

For more information, or to register, please contact Brenda Adams at mend@abbotsford.ca. You can also put your name down on the waitlist for our session starting in April.

flyer showing kids having fun

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What to Do With All Those Carrots?

Do you have a big bags of carrots in the fridge and don’t know what to do with them? Watch this quick video and learn how to make a Moroccan Carrot and Orange Salad. The salad only has 5 ingredients and takes only minutes to make.

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How to Choose the Right Oil

This is a great article if you’ve ever found yourself in the kitchen wondering which oil you should be cooking with. In this article from www.acefitness.org, you will learn the cooking uses, the type of fat and smoke point (important so you don’t smoke out your kitchen) for the following oils:

  • Almond
  • Avacado
  • Butter
  • Canola
  • Coconut
  • Grapeseed
  • Olive
  • Peanut
  • Sesame
  • Sunflower
  • Vegetable

 

The Article

You’ve probably heard that extra virgin olive oil is good for you (hello, Mediterranean diet) and that margarine is bad for you (trans fats). But what kinds of oils are best for your health? And which ones are best suited for high-temperature cooking like sautéing, stir-frying and baking versus better for salad dressing and finishing sauces? Most people are familiar with basic cooking oils, such as canola and vegetable oils, and the most popular kid on the block (with a mixed reputation), coconut oil. If you’re feeling a bit confused, we’ll help you sort things out. Click here to read the rest.

 

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Homemade Fishy Crackers

Parents are becoming more and more aware of what goes into the food they feed their family. Whether it be because of allergies, sensitivities or simply a desire to eat better, we are becoming more educated on the food we eat.

And once you start reading all the labels of your child’s favorite snack foods, you realize that you can’t pronounce most of the ingredients, never mind knowing if they are healthy or not.

In this video you will learn a simple recipe (only 4 ingredients) so that you can make your own, healthy, fishy crackers.

Whole Wheat Cheddar Crackers - video

Whole Wheat Cheddar Crackers

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Don’t Eat This For Breakfast!

Nutella is a favorite breakfast spread for a lot of children. And if you listen to the commercials, you hear that it’s also nutritious. Or is it? In this 4:30 video, Dr. Yoni Freedhoff, of www.weightmatters.ca, shows us how to make Nutella and what Nutella and Oreo cookies have in common.

 

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Why Dieting Doesn’t Usually Work

Weight loss happens to be one of the most popular goals that people set. Sandra Aamodt is a neuroscientist and science writer, who takes the complexities of neuroscience research and whips them into fun reads that give people a better understanding of their minds and behavior. In this 12 minute video she shares some of the research that helps to explain why diets don’t work.

Here are a few of the highlights:

  • The set point for the weight that your body likes to be at is actually a range of 10-15 pounds
  • If you lose 10% of your body weight your metabolism will slow down 250-400 calories per day
  • You can take control of your health by taking control of your lifestyle, even if you can’t lose weight
  • The typical outcome of dieting is that you’ll gain more weight in the long run
  • A lot of weight gain boils down to eating when you’re not hungry
  • If diets actually worked, we would all be thin right now
  • At its worst, dieting causes collateral damage (weight obsession, eating disorders etc.)
  • At its best, dieting is a waste of time and energy

So, what’s the solution?

MINDFUL EATING

  • Sit down for regular meals, without any distractions
  • Eat when you’re hungry, stop when you’re full

Instead of trying yet another diet this year, why not try mindful eating? And definitely watch this 12 minute video, it’s worth it.

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Families – Get Fit and Healthy for FREE!

The City of Abbotsford has been chosen to offer the MEND (mind, exercise, nutrition, do-it) program which is funded through the Ministry of Health. This 10 week program is a fun, free program for families with 7-13 year olds who are above a healthy weight. The program facilitates safe, effective and lasting lifestyle changes by improving children’s physical activity levels, nutrition and self-esteem.

 

Program starts January 7, 2014. Space is limited to 15 families.
Call or email now to secure your spot.

mend@abbotsford.ca or 604-859-3134 local 5297

MEND Handbill - FINAL

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The Dreaded Question – What’s for Dinner?

This information comes from Healthy Families BC.

At the end of a long day when you are harried, hurried and your family is hungry, that’s not a question you want to hear – especially if you’re asking yourself the same thing! Eating out or ordering in is an option for some busy days, but for families watching their budget there’s a better strategy to regularly put healthy, quick meals on the table.

Our three-step strategy – Get Organized, Plan Ahead, and Make a List – is designed to put you in the driver’s seat so that you have everything you need on hand to take the chore out of meal preparation.

Here is one of the free resources on the site for planning ahead, the meal planner tool. A really simple way to plan out what meals you want to cook. Click here to download your own copy and click here to view the other tools and resources that are available.

Meal-Planner

 

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