Begin slowly, but remember it all adds up! If you feel that beginning an exercise program is difficult, start off with a simple change like taking a 10 minute walk every day. Add 10 minutes of stretching, use stairs whenever and wherever possible and before you know it you’ll be working your body at least 30-40 minutes a day.
Remember with proper nutrition and exercise you will feel better, have more energy and be able to control your weight. Summarized below is your guide to “Eating Healthy”

• EAT BREAKFAST EVERYDAY

• Drink lots of water – try substituting 1 soft drink for 1 glass of water each day

• Try and cook at least 2-3 dinners a week using food from all 4 food groups (see
Canada’s Food Guide)
www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/food_guide_rainbow_e.html

• Next time you make plans for dinner think about where you can go that provides
alternative cooking styles such as grilled fish or chicken.

• If you are starving when you come home from school or work, have availabe, yogurt cups, fruit, a BLAST™ Bar or low fat cheese (1% cottage cheese is one of my favouites).

• Try to replace a bad habit with something else that you enjoy. For example, you
might try going for walk or having a bath to relax at the end of a hard day instead of
having a bowl of ice cream.

• When snacking, choose popcorn or pretzels over potato chips and high fat cheeses and do not eat from the bag – take out 1-2 servings and put the bag away.

• Never eat in bed

• Have a plan of how you will handle situations where you are tempted to overeat.
For example; Take a big container of vegetables and low fat dip or salsa on a car trip, or rice cakes with jam so you will not be tempted to eat high-calorie snacks.

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