Healthy Abbotsford Blog

Sitting is Killing You

4hours

This information is from www.getbritanstanding.org. In recent years a variety of major international research has produced compelling evidence that sitting for more than 4 hours each day leads
to:

•Enzymes responsible for burning harmful blood fats shutting down
•Reduced calorie burning (Metabolic rate)
•Disrupted blood sugar levels
•Increased insulin and blood pressure levels
•Leg muscles switch off

We recommend you calculate the hours you spend sitting on an average “working day”. Make sure you include your sitting time when at work, commuting and at home.

Take frequent breaks from sitting. Stand while you are talking on the phone, have walking meetings, walk to a collegues desk instead of emailing, stand during meetings.

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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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Changing Physical Activity Habits

This article is from www.healthyfamiliesbc.ca

There are a lot of motivating reasons to be physically active. For me, it’s a time I spend with friends who share similar interests, the feeling of increasing my fitness level, and it allows me that mental break from the day.

Everyone is different in what motivates them; it’s about finding what works for you!

So how do you make a change to be more active? One tool that can help is a decision balance analysis. This is about writing down the benefits and costs of both changing and not changing your physical activity habits. Below is an example of a decision balance I wrote. Keep in mind that your reasons might be completely different.

 

To read the rest of the article click here.

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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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Stuck in a Rut? Try Something New

In this 3:30 minute TED Talk, Matt Cutts shares his experience with doing various 30 day challenges (take a picture everyday for a month, ride your bike to work, stay away from sugar etc.). In particular, he found that doing these challenges:

  1. made his time much more memorable, instead of the months just flying by;
  2. improved his self confidence and sense of adventure;
  3. proved that small changes are sustainable.

He finishes the talk with a fantastic statement,

 

“the next 30 days will pass whether you like it or not. So why not think about something that you’ve always wanted to try, and give it a shot for the next 30 days.”

Capture

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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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The Most Powerful Drug – August 28 Event

On August 28  one of the world’s leading experts on physical activity and health. Dr. Steven Blair will be doing a public presentation at Matsqui Centennial Auditorium (MCA) from 7-8:30pm. The presentation will include the latest research around what the real impact of physical activity is on our health and he will end the session with time for the public to ask questions.

Not sure who Steven Blair is? Here are a few links that you can visit to get a better sense of what he is all about:

Video (9 minutes) - 23.5 hours

This YouTube sensation (more than 3.5 million views)  which includes Dr. Blairs research

 

Article – Fit vs. Fat, are they mutually exclusive? A case study.

Audio (4 minutes) – Is sitting the new smoking?

This session will also highlight how Healthy Abbotsford is helping promote physical activity and will launch Abbotsford’s  “Exercise is Medicine” initiative.

There will also be an information booth set-up from 5:30-9pm outside of MCA where you can learn more about what is available here in Abbotsford.

EIM - Public Presentation

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All or Nothing Thinking Will Always (Eventually) Get you Nothing

This article comes from Weighty Matters.

Keep-Calm

 

Is there an area of life that is more all or nothing than dieting and weight management?

Truly everything else in our lives we’ll happily accept our personal bests as great, and more importantly, we’re realistic about them. We appreciate that while we can no doubt always do better or try harder that there are fair limits to how hard we can try.

I remember trying to get into medical school. Boy I spent a lot of time in the library and when I didn’t get in to medical school on my first try, following my rejection I didn’t wish I’d truly eliminated every last ounce of my social life to study – I was disappointed, but I was sure that I had done my best knowing full well that at the expense of real life no doubt I could have done more.

Bests aren’t perfection. Bests are affected by real life. Bests need flexibility. And bests change depending on circumstances.

Those folks who head into weight management thinking their bests need to be perfect, that they need to always be on? No doubt in my mind for the vast majority it’s just a matter of time before they’ve frustrated and disappointed themselves often or badly enough that they’ll quit trying altogether.

All or nothing almost always gets you nothing.

Click here to go to the original article.

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