Day 8: Get A Move On

We often take things for granted, or fit the lyrics "don't know what you got till it's gone". I find this is so true of our health and well-being. I've always been more passionate about preventative/primary health care, although that's not where the money gets spent. If we feel good, we tend not to think about a future where we may not. We wait until something goes wrong, then we seek solutions. Of course, when it comes to our health, there are some things we can control and others we can't (the risk factors). Since age is one we can't control, I often internally chuckle when I hear something advertised as 'anti-aging' - sorry, but it's going to happen!

I'm fortunate because I've had a relatively healthy life (ankle sprain, pneumonia, colds and flus, broken arm at 6 months old, and occasional aches & pains). I also want to be clear that quality of life and enjoyment are also important. I am in a financial situation where I can choose and afford to do things that are good for my health, and I'm educated to know what to do. However, it is free to go for a walk, climb stairs, etc. (although it is starting to get cold out).

I've been training for a half marathon distance with a close friend. Although I don't love running, I do feel better afterwards, the sense of accomplishment I crave, but also from the physical exertion, break from chores, etc. I know I am lucky that I am physically able to jog and not hurt. I want to keep my body active so that I can keep up with my growing daughter, stay independent as long as I can, and keep doing the things I love to do. Right now, this is in my control.

I am grateful for: the ability to move my body

Being active helps me feel good and makes it easier for me to want to fuel my body well, get adequate rest, and also stress less. I'm keeping this post short, because it's time for me to go for a run/walk!

How will you move today?

Steph Langdon, RD
www.nutrishus.com

Movers and Shakers, Not Couch Po-taters

As usual, I'm going to ask you to reflect for me...did you watch the SuperBowl yesterday? How did you do with your food choices, drink choices, and portions? Sporting events often lead to the gathering of friends over beer, wings, nachos, etc. I can appreciate the excitement and entertainment value, but it always seems a bit strange to me that the average person sits down and eats unhealthy foods while watching others perform physical feats. I've thought this the few times I've watched a weight loss show as well - viewers shouldn't be sitting and watching others workout; get up and do something for your health too!

This might be the rare occasion that you do actually take a break from your active lifestyle, or perhaps you're on a piece of cardio equipment or stretching while the game is on. I bring this up because we're heading into the Olympics this week. I am excited to follow our Canadian athletes, and remember the pride I had when I competed for our country. I know how hard they train, the sacrifices they make, and the goals they have. I will watch their triumphs and personal bests, but I will be motivated to keep up my routine of walking, cycling, running, yoga, and weight lifting. I will prepare healthy snacks and meals to eat if I'm watching an event that coincides with our usual meal time. It may be a small adjustment in your day, but consider your habits around eating, drinking, activity, and television viewing. You may be in a 'bad' habit and not even realize it.

For interest sake, I've posted links to a few articles on my facebook page to see what Olympians eat (yes, it's real food!), what they take with them, their special indulgences, and how they value nutrition's role in their performance. You may not be training like an Olympian, but you can pay closer attention to what you're putting into your body so that you can be the best version of you!

Go Canada Go!
Check out the official Canadian Olympic Team website for more information on the games.

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Rabbit food?

Men might worry less about their health, but we want to help them stay healthy so they can be around to spend time with us (and grow old with us). With Father's Day on Sunday, why not help him have the energy he needs to chase the kids around or go for a leisurely (or competitive) bike ride. Healthy eating provides us with the nutrients and fibre we need to get through our daily activities, maintain a healthy weight, and reduce our risk of chronic disease (heart disease, prostate cancer, gout, and osteoporosis are four that often occur in men over 50).

The older I get, the more fathers I seem to have in my life (my own, my father-in-law, my brother who is now a new dad, and many expectant dad's as well). I know you likely have many important men in your life too. However, if you have a man in your life that thinks like Ron Swanson from Parks and Recreation, then you may have to get creative to fit in vegetables and fruit.
Instead of feeding him all the bacon and eggs you have, try whole grain toast, fruit salad, and greek yogurt to start the day. Or how about a bowl of oatmeal with milk, blueberries, and sliced almonds.  

If he still wants eggs: Saute vegetables to add some colour and a nutritional punch, such as with the recipe below.

Egg White Veggie Omelet/Omelette
Source: the Gracious Pantry

Ingredients:
4 egg whites (or 2 whole eggs)
1 cup raw spinach
1/2 small onion, chopped
 2 cloves garlic, chopped
1/4 cup grated zucchini
1 roma tomato, chopped
1/2 cup sliced crimini mushrooms
 2 teaspoon olive oil
1/4 cup grated parmesan cheese (optional)

Directions:
1. Put the olive oil in a large frying pan and warm pan over low to medium heat.
2. Add the spinach, onion, garlic, zucchini and mushrooms. Stir continuously. If you keep the heat low, you shouldn’t need any more oil.
4. When the mushrooms have wilted, stir in the eggs and scramble them with the veggies.
5. When the eggs are cooked, quickly add the parmesan, scramble briefly to distribute and then form into an omelette. Place omelette on plate and top with tomatoes.

 Happy Father's Day!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Challenge Accepted

I took a bit of time off last week as a way to celebrate the beginning of my 30th year! Those of you who know me well, know that I prefer to celebrate with experiences rather than things/gifts. I also enjoy setting goals for myself so that I have something to focus on and strive for. Both of these traits are likely partially connected to my years as a National Team volleyball player (traveling as an athlete really gave me the taste for it).

I'm not sure how I happened upon the concept below, but it intrigued me. I found different blogs where people were posting lists of 101 things to do in 1001 days; known as Day Zero. It is not a new concept, but was new to me. I have decided to challenge myself and share my mini goals with you. If you're tempted to start your own list, feel free to ask me about mine, but keep in mind, what may look easy, actually takes a while. I found it difficult to think of 101 things that I can strive for over the next 2.75 years. Read on for more...

The 101 Things in 1001 Days Challenge

The Challenge:
Complete 101 preset tasks in a period of 1001 days.

The Criteria:
Tasks must be specific (ie. no ambiguity in the wording) with a result that is either measurable or clearly defined. Tasks must also be realistic and stretching (ie. represent some amount of work on your part).

Why 1001 Days? 
Many people have created lists in the past - frequently simple challenges such as New Year's resolutions or a 'Bucket List'. The key to beating procrastination is to set a deadline that is realistic. 1001 Days (about 2.75 years) is a better period of time than a year, because it allows you several seasons to complete the tasks, which is better for organising and timing some tasks such as overseas trips, study semesters, or outdoor activities.

My timeline: June 7, 2013 to Friday, March 4, 2016
(completed, in progress, to do)

1 - get an acupuncture treatment (Aug. 22/13)
2 - bake a pie from scratch (Oct. 12/13; blueberry for Thanksgiving supper)
3 - make jam from scratch (May 15/14: raspberry chia jam)
4 - go berry picking (July 28/14: berry barn)
5 - read 5 books currently on my bookshelf (5/5) (Brian Tracy - Focal Point, Dan Baker - What Happy People Know, Enchantment - Guy Kawasaki, How to Win Friends and Influence People - Dale Carnegie, The Leader Who Had No Title - Robin Sharma)
6 - go on a girl's weekend trip
7 - play a round of golf with my husband
8 - vacation in a new American city (San Francisco Oct. 1-5, 2013)
9 - run a 1/2 marathon (13 miles completed Dec 13/15)
10 - put aside $10 for each task accomplished (82/110)
11 - go on a wine tasting tour (Napa and Sonoma, CA, December 26/27, 2013)
12 - create a south east asia scrapbook (August long weekend 2013)
13 - sew a blanket (completed March 2014)
14 - order dessert first (Sept. 20, 2014)
15 - meditate every day for one month 
16 - purchase a bottle of perfume for myself
17 - bake a loaf of bread from scratch (have done twice now, but still need to work on my skills!)
18 - watch 2 classic movies (2/2: North by Northwest June 16/13, How to Marry a Millionaire Oct. 18/13)
19 - go to a play or musical ballet (Nutcracker - Nov. 17/13)
20 - plant a tree (Feb. 11/14 - 25 trees with trees for the future)
21 - go to Batoche (July 20/14 - back to Batoche days)
22 - walk at Wanuskewin (Sept. 13/15)
23 - create an Albert scrapbook (Aug. 31/13)
24 - add 20 quotes to my Pinterest board (20/20, I'll keep adding...)
25 - hang green art in my living room (*moved to new home) (Oct. 10/15)
26 - hang 2 ikea shelves in our home (*gave away with my minimalist efforts - hang blinds) (completed Feb. 29/16)
27 - cook steak for my husband (June 27/14)
28 - volunteer at a soup kitchen with Fast and Female (became an expert ambassador in Sept '15)
29 - write 30 operation beautiful notes (written and distributed by July 31/14)
30 - purchase 3 CDs on iTunes (The Lumineers, One Republic, Of Monsters and Men)
31 - create our will
32 - create our health directives
33 - try snowboarding
34 - go skating
35 - go cross country skiing
36 - take Dietitian's of Canada herbal course (completed Feb. 7/14)
37 - create a vision board
38 - create art for front room
39 - take a card making class make cards with my mother-in-law (Nov. 20/13)
40 - run a 10km (Bridge City Boogie, June 9/13; 55:08)
41 - sponsor another kiva individual (June 10/13)
42 - attend an outdoor concert (June 23/13 - Dehli to Dublin and Ziggy Marley at SK Jazz Fest)
43 - go on a picnic (Aug. 18/13: at forestry farm with friends = tabbouleh (made with quinoa), watermelon, and chicken)
44 - play hopscotch (with nephew in basement, August '15)
45 - host a board game night (June 22/13 - Settlers of Catan)
46 - have a garage sale donate items (Sept. 11/13)
47 - build a sand castle
48 - write a poem (haiku)
49 - try 5 foods I've never had before (5/5 spaetzle, rabbit, shahi paneer, alligator, schnitzel)
50 - make a list of 50 places to visit in my lifetime
51 - create 12 dates to have with my husband
52 - donate blood (Jan. 31/14)
53 - buy a bouquet of flowers every week for a month (4/4: Oct. 25/13, Nov. 1/13, Nov. 8/13, Nov. 16/13)
54 - leave a 100% tip (Oct. 24/15)
55 - do a 30 day yoga challenge (Jan. 2016 - The DoYouYoga 30 Day Challenge with Erin Motz)
56 - see a movie with subtitles at the theatre (LUNAFest March 5, 2014 - 2 short films had subtitles)
57 - inspire someone to write their own 101 (June 7/13: Allison M., June 7/13: Alyssa G.)
58 - purchase coffee for a stranger (Aug. 26/14)
59 - visit relatives in Ontario (summer 2014: June 6-13)
60 - start a new tradition (Christmas gift for our daughter - something she wants, something she needs, something to wear, & something to read)
61 - write a letter to myself to open on my 40th birthday
62 - go to a corn maze (Oct. 12/13; strawberry ranch with Lena)
63 - update my goodreads account (*decided to delete my account - minimizing!) updated my website instead
64 - update my 'places I've been' Pinterest board (ongoing...)
65 - join Instagram
66 - use my google+ account (log-in at least once per month) (on-going - sharing blog posts)
67 - try 10 family recipes (10/10) (Yigandes me Spanaki from Lena, beet quinoa salad from Kim, Pea Soup with Rosemary and Orange from Dan and Lena, Banana Muffins from Coralie, Apple Pecan Olive Oil Cake from Lisa, 5 Minute Mug Cake from Cathy, Banana Bread from Liz Langdon, Saskatoon Berry Crumble from Fran Wheler, Wild Rice Broccoli Casserole from Jean Blaise, Weekend Pancakes from Colleen Davidson)
68 - redesign my blog (Sept. 20/15)
69 - get in touch with my best friend from high school (hurray for email!)
70 - blog everyday for a month (October 2015)
71 - write a book (*still a life goal of mine) create a photo book for my daughter's first year
72 - bake cookies without a recipe (May 15/14: peanut butter, applesauce, oat, coconut, raisin cookies)
73 - go to 10 new restaurants ('new' to me) (10/10) (Bon Temps Cafe, Browns Socialhouse, Mystic Java, Eastside Marios, Spicy Bite, Lisa G's, Generations, King of Thai Noodles II, Cajun House, Boudin)
74 - make risotto (Aug. 15/13 - it was delicious mushroom risotto!)
75 - get a facial at a spa twice per year (Jan. 31/15 & Oct. 29/15)
76 - paint a piece of pottery for the kitchen (Jan. 9/14)
77 - visit a new country...(summer '16)
78 - take pictures of all my meals for a week (summer '15)
79 - get a mentor
80 - learn where all 50 states are on a map of the USA
81 - don't watch TV or Netflix for a month
82 - don't eat out for 2 months
83 - start and finish a crossword puzzle (Aug. 23 metro - mostly me, a bit of assistance from Kevin)
84 - complete the 365 project (a picture a day for a year)
85 - see 3 movies in 1 day (Feb. 17/14: The Queen of Versailles, Rumble in the Bronx, Carnage)
86 - don't complain for 1 week ( hope I did, but I wanted to be aware & track at least one...)
87 - post inspirations in my bathroom and bedroom (2/2)
88 - visit a museum (de Young, San Francisco, Dec. 3/13)
89 - take my brother to the farmer's market (Jan. 30/16 for Wintershines)
90 - complete 10 learning on demand webinars (10/10)
91 - read 5 books recommended by friends (5/5: The Book Thief, A Visit From the Goon Squad, Three Cups of Tea, The Fault in Our Stars, The 100-Year-Old Man Who Climbed Out The Window And Disappeared )
92 - see the sunrise and sunset in one day (Oct. 15/15)
93 - go on a date with my mom (tea and Nutcracker: Nov. 17/13)
94 - complete a project from Pinterest (2! ombre coin art and twisted scarves)
95 - go fishing with my dad (September long weekend 2013)
96 - kiss in the rain (again, I probably did, but not mindfully for this list!)
97 - take a knife skills class (Pineview Farmers Pork Butchery class, April 12, 2014 - blog to come...)
98 - spend a whole day reading for fun (June 24/14)
99 - see a live pro sports game or event (Dec. 17/13 - Golden State Warriors vs New Orleans Pelicans)
100 - make a batch of wine (started Nov. 16/15, bottled Dec. 24/15)
101 - get a second tattoo (have it picked out)

I'll keep you posted on my progress, so come back soon (and often).

Have a great weekend!

Steph Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

Students Get Moving

The Ministry of Parks, Culture and Sport has proclaimed October 14 - 20, 2012 as 'School Sport Week' in Saskatchewan. 

Objective:
Increase the public’s awareness of the values of interscholastic athletic programs.  Schools are encouraged to set aside time during the week to acknowledge the Coaches, Officials, Student Athletes and Fans who contribute to the success of High School Sport in their community. An important aspect is to also recognize that High School Sport is an extension of the classroom and provides an opportunity for the education of leadership, teamwork, healthy lifestyles, motor skills, sportsmanship, ethics, and integrity.

History:
National High School Activities Week was initiated in 1980 by the National Federation of State High School Associations (NFHS) as a means to promote the value of interscholastic activities. School Sport Canada has encouraged its provincial organizations to make schools across the country aware of the initiative. The NFHS highlights each day of School Sport Week as a means to promote the benefits of high school sport and recognize the many individuals involved in what some have come to call “The Other Half of Education”. The Government of Saskatchewan has proclaimed October 14 – 20 as School Sport Week in Saskatchewan.

Key Messages:

• Extra-curricular activities are inherently educational.
• Extra-curricular activities support the academic mission of schools.
• Extra-curricular activities foster success in later life.
• Participation in high school sport is a valuable part of the overall high school experience.
• Participation in high school sport has promoted higher grades and better attendance.
• Participation in extra-curricular programs yields positive results after high school.
• Extra-curricular activities teach lessons that lead to better citizens.

WEDNESDAY OCTOBER 17: COACHES and OFFICIALS RECOGNITION DAY
FRIDAY OCTOBER 14: SCHOOL TEAM RECOGNITION DAY
SATURDAY OCTOBER 20: SHSAA REGIONAL SOCCER CHAMPIONSHIPS

Throughout October and November I am traveling around Saskatchewan to provide sport nutrition education to grade 6-12 students and athletes. 

Since it's q's day, I want to know:
How has your participation in sports and extra-curricular activities enhanced your life?

Have a great week and get moving!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

You're Grrrrrrrrrrrreat

Often times my husband's industry (advertizing) works against my industry (health and dietetics).  It's not him personally, but so many ads promote processed food, fad diets, and poor body images.  He recently shared Nike's Find Your Greatness campaign with me.  I love the concept, sort of like the Dove Beauty campaign.  Yes, these messages are meant to sell products, but they can also inspire people.

I am a former professional and national team athlete and within me is a drive to succeed - a drive to be great you could say.  I am very competitive and work everyday to be the best version of myself (ya, I'm a perfectionist which doesn't make for an easy life!).  I am constantly learning the importance of perspective because in my mind I will never be good enough - there are things I am good at, but am I great? 

We can ALL be great, I'm not sure why we try to all fit the same mold or definition though. Greatness is within your grasp, you're likely already great, but possibly don't know it!  So, since it's Q's Day I want to know:

What makes you great or what greatness are you striving for?





Have a GREAT day!

Steph Langdon (Wheler), RD
something nutrishus counselling & coaching
www.nutrishus.com

Memory Lane

Quite often we get too busy with work and other commitments that we forget to have fun.  Think about the simple pleasures in life (a sunset, a walk on the beach, good company, a bike ride) and what you used to enjoy doing - or perhaps you're still finding that fun in your adult life!

I grew up near the Forestry Farm and so we would go for picnics, play in the park, or walk around checking out the animals.  I also remember field trips to Wanuskewin Heritage Park and Beaver Creek Conservation Area with my classmates.  We have such great parks and river trails in Saskatoon, but we sometimes forget to use them.  We almost need to think of ourselves as a tourist in our own city to remember all the great sites and activities.

We went for a walk/hike at Beaver Creek last weekend with a couple of friends and it inspired today's Q's Day:

What was your favourite childhood activity?

We used to think of things as activities rather than exercise - even just the term affects the level of fun.  Why aren't you still doing that activity?   

Share your activities, comments, questions, answers, etc.
I'd love to hear from you,

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Beautiful Bodies

I was recently shown photos of different athletes from a variety of sports (above).  The photo shoot was done by Howard Schatz and can serve as a reminder that healthy bodies come in all shapes and sizes.  A number on the scale does not determine how healthy you are and it should not determine whether you're going to have a good or bad day.  We are all unique and our bodies have different strengths and capabilities.  Focus on being fit, moving your body, providing yourself with nourishing food, and being at peace with yourself. 

Since we're in the midst of the 2012 Olympics I thought this would be a great photo to share.  As you watch the athletes I'm sure you have noticed different shapes and sizes in different sports, and even in the same event.  Think of the volleyball libero versus the middle blocker for example.   

I know we're suffering with a high rate of overweight and obesity, but we've also set ourselves up to have unrealistic expectations.  People don't go to bed skinny and wake up fat, but they're also not all going to be airbrushed and appear on the cover of Vogue.  I feel that I resemble an athlete (because I was/am one) more than a model, but that gives me strength and energy to enjoy my life.

Celebrate your body and what it can do for you - celebrate by taking it for a walk or a bike ride (I do love non-food rewards!).

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Saskatchewan Olympic Hopefuls

The 2012 Olympic Games are underway in London.  As a proud Saskatchewan girl, I wanted to share a few links and information on our athletes that are competing.  Our province will be represented by 7 Olympic athletes and 5 Paralympic athletes. 

Olympic athletes include Brianne Theisen (heptathlon), Cory Niefer (10-metre air rifle, 50-metre rifle), Krista Phillips (basketball), Kelly Parker and Kaylyn Kyle (soccer), Reuben Ross (synchronized diving) and Rachelle Viinberg (rowing). You can find out more about our home grown talent on metro.ca and ctvolympics.ca among other websites.

The Canadian Sport Centre Saskatchewan (CSCS) has information on our Olympians and Paralympians (who begin their games August 29).  The Paralympic athletes include Robert Hudson (archery), Keira Frie (athletics), Alexandre Dupont (athletics), Earle Connor (athletics), and Logan Campbell (sailing).  CSCS has also provided a very handy guide (shown in SK time) so that you can catch the prairie athletes in action.

We will also have many athletes competing in Meadow Lake, SK from July 29 to August 4 for the Saskatchewan Summer Games.  Perhaps these your hopefuls will be on the Olympic stage one day!

Go Canada Go!

Steph Langdon (Wheler), RD
something nutrishus counselling & coaching
www.nutrishus.com  

Olympic Motivation

You've waited 4 years (or 2 if you're counting the winter Olympics; and you should) and now the London Games are only 3 days away!  The Olympics run from July 27 to August 12 and the Paralympic Games start August 29 and finish on September 9.  For all you sports fans, this means lots of coverage, multiple events to watch, and perhaps some great athletic feats to inspire you. 

One of my first thoughts is - don't become a couch potato.  Remember that events get replayed, highlight reels will come, and maybe you even have a pvr or other recording device at your disposal.  A great set-up would also be to workout while watching.  You should of course enjoy the events, but don't forget to be active!

Having been a high performance volleyball player, I know all about the excitement of competition.  I played volleyball for Team Canada from 2000-2006 and competed in an Olympic qualifying tournament in 2003.  Unfortunately we didn't qualify at the time, but I still find it interesting to tune in and recognize players that I competed against on the world stage.  The closest I came to the Olympic experience was FISU games in Izmir Turkey in 2005.  I say 'closest' not based on skill level, but on being in an athlete's village and running into athletes from numerous disciplines.  Typically at the international level we would just see other women's indoor volleyball players.

There is a lot going on for the athletes in London.  Some have trained for the last 4 years just for this event, some will get distracted by all the excitement.  There will be triumph.  There will be heartbreak.  Whoever you choose to cheer for, remember that we can't all be Olympians.  Some of the athletes train long hours and multiple times a day.  See if you notice the different body sizes and types, since different sports have different requirements (strength, endurance, speed...), but as we know (or should know) - healthy bodies come in all shapes and sizes.

Get up and move, because every step, or every minute is better than nothing.  When you do turn on the TV or watch online, I would like to know:

What is your favourite Olympic sport to watch (or play)?

I'm hoping to catch volleyball, beach volleyball, and athletics.  I know I have some cousins who will be very interested in the synchronized swimming.  

Let the games motivate and inspire you,
Steph Langdon (Wheler), RD
something nutrishus counselling & coaching
www.nutrishus.com

Where to Boogie?

 What distance will you walk, run, or boogie in Saskatoon on June 10?

Happy training (and that includes your nutrition too!)

Steph Langdon (Wheler), RD
something nutrishus counselling & coaching
www.nutrishus.com

Q's Day: Fun Activities

With the temperatures rising and the leaves turning green I always start to see more people enjoying the great outdoors.  I spend time outside all year round to walk our dog or roam around downtown.  When I was younger I enjoyed cross country skiing (something I hope to pick up again soon!).  I just feel that most people find it easier to increase their activity when they can get outdoors. I know I revert to yoga classes, the treadmill, and the weight room when snow is on the ground.


Yesterday when Albert and I were out for a walk, I started thinking about fun childhood activities.  I don't know if children still play the same games, but I enjoyed skipping, hop scotch, red rover, etc.  As we get older I think we forget that activities (and healthy eating!) can be fun.  I recently joined a running club because I'm still trying to love to run - and so far it's working for me this year.  I'm also hoping to try a few new activities this summer including paddle boarding and frisbee/disc golf.  The competitive athlete in me has a hard time learning new activities because I want/expect myself to be great right away.  So to keep myself balanced I'll continue to enjoy riding my cruiser bike (which I purchased to be my 'fun bike' and an attempt at non-competitive activity!).

So, today for Q's Day, I would like to know:

What activity are you looking forward to trying this Spring/Summer?

It might be something you've heard of, but don't even know what it involves, or something that you've heavily researched.  Or maybe it's something your friends or family have invited you to do.  Active, healthy living can be fun!

Share your comments, ideas, concerns, questions, etc.

Happy May 1!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Q's Day - What are you training for?

I recently joined a running group in Saskatoon.  I have spoken to many of these groups as a sport dietitian, so I figured it was time that I participated as a runner.  If you know me, you know that running is not my forte - I was a volleyball player, which is more like sprinting than running for hours!  My husband is also currently interested in running and is training for the Bridge City Boogie here in Saskatoon this Summer.

In the past I have shared the upcoming running events, so I figured that even though we still get a few snow flakes, you may be thinking about getting active outdoors.

Here's what's coming up:
April 28, 2012 - Bridge City Duathlon http://triathlonsaskatoon.org/event-list.html
April 29, 2012 - the Saskatoon Police Services Half Marathon www.saskatoonpolicerun.com
April 29, 2012 - MS Walk  http://mssoc.convio.net/site/TR?fr_id=1241&pg=entry
May 5, 2012 - Hustle for Hunger http://www.events.runningroom.com/site/?raceId=7741
May 13, 2012 - Makin it Happen Tri http://www.triformarlene.com/
May 27, 2012 - the Saskatchewan Marathon http://www.saskmarathon.ca/ (I'll be at the Race Expo May 26 with Craven Sport Services)
June 3, 2012 - Moe's Triathlon http://bikedoctor.ca/moes_triathlon/register-for-moes-triathlon-2010/
June 9, 2012 - the Saskatoon Spring Sprint http://www.braintumour.ca/2656/saskatoon-spring-sprint-2012
June 10, 2012 - the Bridge City Boogie http://www.bridgecityboogie.ca/
June 23, 2012 - Brainsport Kids of Steel Triathlon http://triathlonsaskatoon.org/2012-brainsport-kids-steel.html
June 23, 2012 - the Saskatoon Mogathon  http://www.mogathon.com/
June 24, 2012 - the Craven - Genki Junior Elite Triathlon at Pike Lake http://www.triathlonsaskatchewan.org/Events/2012CravenGenkiJuniorEliteTriathlon/tabid/155/Default.aspx
July 27/28, 2012 - the Dragon Boat Festival http://www.kintera.org/faf/home/default.asp?ievent=476282
August 12, 2012 - the SRRA River Run Classic http://saskatoonroadrunners.wordpress.com/
August 25, 2012 - Run for Diabetes http://www.diabetes.ca/get-involved/events/run-for-diabetes-saskatoon12/
September 9, 2012 - Queen City Marathon http://www.runqcm.com/
September 15, 2012 - the Brainsport - Broadway Mile http://brainsport.ca/events/list
September 30, 2012 - the CIBC Run for the Cure  http://www.runforthecure.com/site/TR?fr_id=1461&pg=entry
October 20, 2012 - the SK 50km Ultra Marathon http://saskatoonroadrunners.wordpress.com/ 

So, my Q's Day questions today are:
What motivates you to workout/be active?  Are you training for an event?

Share your comments, questions, suggestions, and please let me know if there is an event I missed so that I can share it!

Happy, healthy living!
Steph Langdon (Wheler), RD
something nutrishus counselling & coaching
www.nutrishus.com

Q's Day: What is "Healthy"?

I've read a few different articles lately on what people perceive as being healthy/healthful and the barriers that they identify.  One article in particular (Children's Perceptions of Healthful Eating and Physical Activity, Canadian Journal of Dietetic Practice, Vol 71, No 1, Spring 2010) involved interviews with Manitoba boys and girls ages 11 and 12.  They were knowledgeable about the importance of eating healthy and being active, but as we know knowledge doesn't mean we change our behaviours.  There was a disconnect between their knowledge and the actual choices they made on a daily basis (especially away from home). 

These children found physical activity to be more pleasurable and easier than healthy eating.  They knew that some foods were higher in fat or sugar and should be limited, but also tasted good!  I think the key to remember is that we know when we put our bodies in motion (walk, run, bike, yoga, etc.), but we only give ourselves credit for healthy eating when we try to eat healthy 100% of the time.  A balanced diet can fit all foods when physical activity is also a part of the lifestyle.  I dream of a world where we 'treat' ourselves to healthy foods (vegetables, fruit, whole grains, lean proteins) and bring children up in a world where those foods can be part of celebrations like birthday parties.  My favourite words (VARIETY, MODERATION, and BALANCE) are key here, but behaviour change needs to happen for us to create such healthy habits.

A few questions from the article interviews are:
1. What does being healthy/healthful mean?
2. Which is easier: eating healthy or being physically active?
3. What makes it hard to eat healthier? To be physically active?
4. What would make it easier to eat healthier? To be physically active?

So, for Q's Day please feel free to respond to any (or all) of the questions.

What does being healthy mean?  What makes it easier/harder?

Share your comments, answers, questions, ideas, etc.  Identifying what makes it easier or harder may help you see a pattern and find a new area to focus on to create a new habit.  Support each other with your successes and challenge!

Steph (Wheler) Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com
 

Q's Day: Game Day

Do you find yourself nibbling in front of the TV while watching your favourite game?  There are so many different sports that we can watch as we turn into armchair coaches.  The problem is that the athletes are getting exercise and we're often eating without considering what or how much we've had.  Super Bowl Sunday is approaching and you may be hosting or attending a party for it.  With that in mind, today I ask:

What is your go-to game day snack?

I'll post some snack ideas in the next few blogs, but for now, here are a few ideas:
- make a batch of chili loaded with a variety of beans and tomatoes
- offer water and club soda for a refreshing break from alcoholic beverages
- provide a raw veggie tray with dip
- offer fruit for something sweet

Try to eat in the kitchen away from the TV during commercials (although I know there are good ones during the superbowl) or half-time.  This will allow you to enjoy your food, but also realize when you've had enough.  You can also plan to limit yourself to one plate and no second helpings to keep portions in control.

Feel free to share your favourite recipe, questions, comments, answers, etc.

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com