***** LINKS *****

NUTRITION RELATED
10 Worst and Best Foods

Shop Once, Eat For A Week

Why Water is Such A Good Idea

Brown Rice VS. White Rice

ONLINE CALORIE COUNTERS
Calorie Connect

Calories Per Hour

How Many Calories Does Your Body Need?

STRETCH AND FLEXIBILITY
Stretching

10 Ways You Can Protect Your Joints

Lower Back Exercises

CARDIO TRAINING
21 Day Walking Program

Preparing For The Long Run

THE NATIONAL WEIGHT CONTROL REGISTRY
Registry Website

*Click on “RESEARCH FINDINGS” on the left hand menu*

ASSORTED HEALTH INFORMATION WEBSITES

Balance Training for the Elderly

Dr. Len Kravitz

Masai Barefoot Technology

Inspiration

Breathing

The Arthritis Society – Tips For Living Well

21 Powerful Reasons to Exercise 

Summer Activities

1. Tour the Niagara Wine Region by Bike

Why not put two of your favourite activities together for an afternoon? Throw the bikes on the car rack and make the 90 minute trek to our very own wine mecca. Or, if you don’t care to drive, why not roll on down to Union Station, and let VIA do the driving for you? In its’ first year of service, (on a trial run), Bike Train will get you there and back!

Whether you choose to spend an afternoon or weekend in Niagara, you will have the unforgettable experience exploring its diverse landscapes, towns, cities and attractions by bike.

The Bike Train will introduce bike racks onboard select VIA Rail departures between Toronto and Niagara Falls this summer. Price per person for a round-trip on the BikeTrain is $59 including taxes. One-way is $35 including taxes.

Reservations:

>>> PHONE: 1-888-619-5987

>>> ONLINE: www.niagaraonthelake.com

The existing VIA Rail train schedule allows for short day trips. You will enjoy more time cycling and exploring Niagara if you choose to stay overnight. There are many accommodation and camping options available – inquire upon booking.

For more information and to view the Pilot Year schedule, visit www.biketrain.ca.

This summer take the train – bring your bike!

PLEASE NOTE:

*VIA Rail will not be taking any Bike Train reservations.

2. Treetop Adventures

“Me – Tarzan! You – Jane!” Can be heard periodically at this family fun park located just west of Barrie, about an hour away from Toronto. Visit their website at:

http://www.horseshoeresort.com/adventures/TreeTop_Trekking.asp

3. Hike the Niagara Escarpment

When was the last time you had your hiking boots on? With dozens of trails with varying degrees of difficulty, there is a trail out there with your name on it!

http://www.brucetrail.org/explorethetrail.asp?id={6E6F3132-C066-4A0A-86BD-C1E236033AA6}

I’ve personally hiked the trails around Rattlesnake Point, and know it to be a fantastic experience. Here’s the link:

http://www.conservationhalton.on.ca/ShowCategory.cfm?subCatID=1091

Update: July 17, 2007

Hiked the trails around Limehouse on Sunday. Here’s the link:

http://www.brucetrail.org/explorethetrail.asp?id={7C37DF5E-946E-4043-BF4B-AAA52E5F9CEA}

It is the “Hole in the Wall” trail.

This 2.3 km stretch of the Bruce Trail is relatively tame. I would feel comfortable walking there with any of my older clients. When I was there, it was a little buggy – it was July after all, and we were under cover of massive foliage. While the sun did shine beautifully in the openings in the trees, it was remarkably cool.

4. Walk The Dog

These fun-loving creatures want nothing more than a half an hour with some human companionship. And guess what? You can do this for them. It’s easy! It will take no more than an hour out of your day, and it will mean the world to some lucky boy or girl.

http://www.torontohumanesociety.com/canine/dogwalkers.asp

Summer is almost here!

From the website of the people at 50Plus comes this article:

“Five Bad Health Habits to Break”

What do you think they could be? The list is as follows:

5. Not Flossing

4. Too Much Stress

3. Junk Food

2. Lack of Exercise

and, the #1 bad health habit to break…

1. Smoking.

Read the entire article at:

http://www.fifty-plus.net/display.cfm?libraryID=106&cabinetID=323&documentID=15008

Weight Control – Losing weight and keeping it off

I was reading an interesting article online recently I wanted to share with you. I found it on the website for the College of Family Physicians of Canada, and it’s entitled, “Weight Control – Losing weight and keeping it off”.

Family doctors (if you can find one!) are often a very good source of information related to general health. This article is a good one, and if you care to browse their website, I’m sure you’ll find much more useful information as well. I’ve included the link here:

http://www.cfpc.ca/English/cfpc/programs/patient%20education/weight%20control/default.asp?s=1

How can I lose weight?

The best way is to work on the things that have contributed to your being overweight. A new diet plan may help you lose weight for a little while. But the weight often comes back unless you find new ways to deal with the things that have contributed to your being overweight. This may include learning new ways to deal with your stress, finding ways to feel less lonely or talking with a counselor about how you’re feeling.

A few general tips may help you.

1. A regular exercise program. Few people lose weight and keep it off without exercise. Your doctor can help you plan an exercise program that will be right for you. (So can a Personal Trainer!) CB

2. A regular eating pattern. For most people, this will be three meals a day. The three meals should be about equal in size, and the foods eaten should be low in fat. (I’m not in total agreement here -  it’s generally considered easier to lose weight eating 4 or 5 small meals a day…)CB

3. Support. Support from family or friends is very important for long-term success in losing weight.

Following are some really great nutrition guidelines:

Tips on achieving a healthy weight

	Eat only until you feel satisfied.
	Begin meals with clear soups, broth or something light.
	Eat vegetables, grain foods or other starchy foods and protein foods at each meal.
	Eat slowly so your body has time to know when it’s full.
	Drink 8 glasses of water a day.
	Exercise.
	Stock your desk or home cupboards with low-fat snacks.
	Don’t keep high-fat foods in the house.
	Avoid alcohol.
	Let yourself indulge now and then. This helps you not feel deprived, which may cause you to eat too much later.

Foods high in fat

	Pastries, donuts, cakes, cookies, sweet rolls
	Crackers (other that saltines)
	Chips (potato chips, corn chips)
	Cheeses (other than cheeses made from skim milk)
	Nuts, peanuts, peanut butter
	Corn, soy, olive, peanut, coconut and all cooking oils.
	Margarine, shortening
	Butter, cream, ice cream
	Fried foods, hot dogs, luncheon meats

What’s so bad about high-fat foods?

Fat has more than twice the calories of carbohydrates and protein. Also, your body more easily uses fat calories to make body fat, compared with calories from carbohydrates or proteins. Fat in your diet may also confuse your appetite, not letting it tell you when you’re full.

EVERYONE PLEASE MEMORIZE THIS NEXT PASSAGE!!

Why is skipping meals not helpful?

Though skipping meals may work for a while, it backfires in the long run. This is because you get hungry and frustrated, and then eat too much at once.
You may be so used to skipping meals that you don’t feel hungry at normal mealtimes. For example, you may not be hungry in the morning. But after about a month of eating a normal breakfast and lunch and a light dinner, your body will readjust.

First Edition of the OAF Report

I am certified with CanFitPro (http://www.canfitpro.com). I have a TON of respect for the people at CanFitPro; they continue to impress with their commitment to excellence. Since this is my first blog, this month I will cite them as my first source of information. From their Certification Manual, published in June 2003, I quote:

The World Health Organization (WHO) suggests that older adults fall along a Health-Fitness Gradient. Older adults fall somewhere on this continuum based on their abilities. The Health-Fitness Gradient places older adults into three categories:

• Physically Fit – Regularly engage in physical activity, are described as physically fit and healthy and have few limits in performing activities of daily living*.
• Physically Unfit – Do not engage in adequate physical activity. Still live independently in the community, but are at high risk for developing chronic conditions that threaten their independence.
• Frail – No longer able to function independently in society due to physical or psychological reduction in abilities.

* Basic acivities of daily living (or ADL’s) may include dressing, eating, being able to use the toilet, and basic hygeine. More advanced ADL’s may include going to the mall, dancing, gardening, and driving a car.

“The role of the Older Adult Fitness Specialist (OAS) program is to help the fitness professional design safe and effective exercise programs in a group or individualized setting.”

SCOPE: “Based on the categories outlined by the WHO, the focus of the OAS certification is to provide physical activity programs for individuals in the Physically Fit / Physically Unfit categories. The scope of the OAS certification does not adequately cover the design or development of programs for dependent or frail older adults.”