Health On the Go

 

by Samayi Campbell

 

Managing your health is a full-time commitment. There are simple and effective ways to optimize your well-being, even if you have a busy schedule. With that in mind, weíve generated a few ways for you to stay healthy on the go!

 

We all have busy schedules and it tends to be a struggle just to squeeze in the many activities that we have to take care of during a regular day. One area that we often tend to neglect in favour of more pressing responsibilities is our health. It’s an easily overlooked area of our life, in favour of taking care of children, spouses, finances and domestic errands. However, you don’t have to neglect your health. It’s easy to incorporate simple yet effective habits into your everyday life that will have you feeling great when you’re on the run.

 

YOU ARE WHAT YOU EAT

Some foods are better choices than others for optimizing your energy levels throughout the day. Choose lean proteins, such as chicken, beans, or low-fat yogurt and try adding lots of fruits and vegetables to your meal. They'll provide the vitamins and minerals you need and the energy to get through the day.  When buying meals on the go, try to choose healthier options such as fresh fruits and vegetables, stir-fry, or sandwiches.

Snacks like granola bars, nuts, yogurt, dried fruits or cereal are great in between class or at work to relieve hunger pains, and can be tossed into your bag. A large, hard-plastic or stainless steel water bottle is a great investment, as it can be reused daily, saving you the cost of buying bottled water (as well as the environment!).

 

CHILDREN ON THE GO

Studies show that children who eat breakfast are more alert in class. Plan healthy yet nutritious breakfast options with your child such as cereal bars, yogurt drinks or a fun roll-up made with whole wheat pita and scrambled eggs.  Also don’t forget about lunch!  Children love to get involved so include them in the lunch-packing process. Encourage food variety by experimenting with dips instead of the usual mayonnaise and mustard sandwich. Try hummus or a cream cheese dip and veggies, or bean dip and toasted whole grain pita chips. Make sure that your child is having a balanced nutritious lunch, whether it is one you send or one provided by the school cafeteria. If your child is allowed to bring a snack, try to avoid anything sugary and focus more on fresh portable food that children find fun to eat, such as carrot sticks and granola or fruit bars.

 

REDUCE YOUR STRESS…IN A HURRY

Try stress management techniques such as writing in a journal or keeping a day planner to organize  all everyday activities, even keeping a journal is a quick stress-relieving activity that can be done anywhere; all you need is a paper and a pen. Yoga, exercise, listening to music, and meditation are all good stress-relieving activities.  Try to squeeze in a yoga class after work. Listen to music when you’re on the go by investing in an MP3 player and try taking a short 10-minute break (it could even be at the start of your lunch break) by doing
simple meditation. It doesn’t have to be complicated, it can even be simple stretching done at your desk.   Start off with little improvements to ameliorate your health that will optimize your life in the long run.

 

HEALTH TIPS FOR CHILDREN AND ADULTS

Drink green tea as an alternative to coffee. It’s rich in antioxidants, lowers blood pressure and fights cancer. Reduce your salt intake. Cutting excessive salt
consumption decreases your chances of hypertension.  An estimated five million Canadians have high blood pressure, which is one of the leading causes of heart attacks and strokes. Keep your children healthy and hydrated with water.
Encourage your child to drink more by adding sparkling water to juice for fun fizz.  Or alternatively try making fruit smoothies with fresh fruit as a fun and healthy drink option. Parents should start by encouraging children to get outside
for at least 30 minutes every day to walk, ride a bike, swim or
any other favourite outdoor activity. Try family fun by setting aside a specific day each week to get fit and be active together.