Blog

Fidget. 

Yes, that's right! Fidget! Don’t sit still. Keep moving at all times. Even when you watch TV. Shake your foot if you keep your legs crossed, do knitting or tap your feet while you watch TV. Squeeze your muscles to the beat of your favorite song on the radio. Anything that gets your body moving.

Research has shown that people who fidget can burn up to 350 calories extra per day!

So, keep moving!

Isolde Spies
Exercise Physiologist

Book a Training or Spinning session with Isolde through Ma’Anne.

$60 / hour or $550 for 10 sessions (limited time only - spring special)

Bring a friend and share the cost!

Midafternoon Slump?  Protein is the answer.

Recent studies suggest that dietary protein, not sugars stimulates certain brain cells called orexins to keep us alert and regulate energy balance.

What to do?

Ensure your meals contain good sources of dietary protein. Choose lean versions such as fish, poultry, egg whites, tofu, beans and lentils, and less often lean meat.

Divide your protein intake equally among 3 meals.

In addition, balance your meals to include food from different food groups, do not skip meals, hydrate your body and avoid excessive amounts of caffeine.

Nada Lukic
Registered Dietician

Fitness Tip for April

Spring is in the air. Plan ahead

I hope that you all have found a training buddy last month. Now you have someone to enjoy the amazing weather with. Even though the weather has been nice, it is still a bit unpredictable. So plan ahead. Look at the weekly weather forecast to plan your exercise routine. I know this sounds like a lot of work, but try it, it will take no more than 10 minutes to look up a forecast and write down your weekly activities on your calendar.

By planning there will be no more: “It’s raining today, so I can’t go for my walk”.  Instead you can say: “ It’s raining on Wednesday, so I’ll plan my walk in the mall on my way home from work”. Planning ahead will not only help you make the most of good weather, but it will also help you to keep your activity routine.

Happy Planning and enjoy the spring weather!

Book a Training or Spinning session with Isolde through Ma’Anne.

$60 / hour

Bring a friend and share the cost!

Isolde Spies

Exercise Physiologist

Are You Sure You Want that Snack?

Here’s how much exercise a 150lb person would have to do to burn off the calories in some popular snacks.  Maybe you’d be better off with a peach or an orange (60 calories each) or a grande flavoured Skinny Latte (120 calories) instead?

New York Fries: 580 kcal                             =          1hr 55min of Doubles Tennis

Regular size (200g)

Kernels Original Buttersalt: 410 kcal         =          1hr 15min Low Impact Aerobics

Popcorn “no added butter”

Small (9 cups)

Tim Hortons Raisin Bran: 410 kcal                        =          1hr 45min Strength Training

Muffin (115g)                                                             (8-15 reps per exercise)

Vanellis Pepperoni: 910 kcal                       =          2hrs 20min bicycling

Stromboli (328g)                                                       (14.5km/hr)

Starbucks Cinnamon Dolce: 410 kcal        =          50 min jogging

Latte, whipped cream

(Venti 20oz)

Tim Hortons Apple Fritter: 300 kcal           =          1hr brisk walking

(95 g)                                                                           (5.5 km/hr)

Starbucks Banana Loaf: 430 kcal               =          1hr 5min Swimming Laps

(115g)                                                                          (not vigorously)

TCBY Golden Vanilla: 400 kcal                   =          1hr 10min Elliptical Trainer

Frozen Yogurt                                                           (Moderate effort)

(Large 1¾  cups)

 Reference:  Copied directly from; Nutrition Action Health Letter; the Centre for Science in the Public Interest

March 2012; page 8

Heidi Nixdorf

Registered Dietician

March is Nutrition Month. Every year in March, dietitians across the country remind us of the importance of healthy eating and the positive impact nutrition has on our health and well-being. This year, dietitians are dedicated to busting up popular food and nutrition myths by bringing truths to Canadians. Please visit www.dietitians.ca for more details on this topic.

People with gastric bands may need to be reminded from time to time that the food they eat should be as nutritious as possible since they can only eat small amounts at any one time. Use Canada’s Food Guide as a guide to balanced meals, choosing foods from all 4 food groups. Do not fill your stomach pouch with “empty calorie foods” that lack important nutrients. Use portion control, weigh and measure your food, and keep a food diary to help you from returning to poor eating habits.

Nada Lukic
Registered Dietician