Daily Physical Activity and Healthy Eating As mentioned in ... - Schools

Daily Physical Activity and Healthy EatingAs mentioned in an earlier newsletter, one of the areas that many of our elementaryschools are focusing this year is in increased physical activity and healthy eating. Many of ourschools have been involved in the Terry Fox Run, have had students outside enjoying thesunshine and some exercise, and have begun intramural and extra-curricular opportunities forstudents.An extension of this push for daily physical activity and healthy eating is to includearticles in our school newsletters, written by professionals in our community, that promote waysto be active and incorporate healthy diets. Here are the next couple articles – enjoy!Starting the Year off Right: Feed the body, Feed the Mind!With a new school year underway, its time to focus on healthy and quick to preparebreakfasts. Research shows that students who eat a healthy breakfast concentrate better, haveimproved math skills, improved problem solving abilities and improved behaviour. 42% ofCanadian children do not eat a nutritious breakfast before school. A good breakfast includesfoods from at least 3 of the 4 basic food groups of Canada’s Food Guide. Breakfast doesn’t haveto be limited to cereal and fruit. Leftovers of pizza or cold meats, or even grilled cheesesandwiches can be a way to break the fast. Some strategies to help with healthy breakfasts:• Stock up on quick breakfast fuel foods such as muffins, bagels, whole grain breadsand cereals fruit and yogurt. Create a breakfast corner where these items are withineasy reach for family choices.• Add a protein food to feel full longer, (eggs, nut butter ,cold meat or cheese.)• Try a glass of “sunshine milk” for a quick start to the day:Mix 1 cup of milk with ¼ cup of frozen concentrated orange juice and a few icecubes. Whirl in a blender. You may wish to add a ripe banana or some berries to themix before blending.For more information on healthy eating contact Jeri Manley at the Nanaimo Health Centre, 755-6256.Written by Jeri ManleyCross Country RunningAutumn is typically the season for cross country running in Canada. Running on trails isa nice change from the average road race or track race. The softer running surface reducesimpact on the knees and other joints. The uneven and undulating terrain of most cross countrycourses help to develop good hill running skills and better balance. The same basic principlesapply to train for a cross country race as any other event but there are a few things you can dospecific to trail running.As in everything, start out slowly, be consistent and build gradually. In the beginning ofyour training cycle concentrate on “covering the distance” at a comfortable, relaxed pace. Runon trails or grass as much as possible. You need to get used to uneven surfaces. Cross countrycourses often provide a variety of roots, rocks and other obstacles along the way. It is importantto focus and be aware of your surroundings to avoid stumbling or tripping.

Most cross country courses have their fair share of hills – up and down. So, it isimportant to practice running both up and down hills in training. Do not push the up hills so hardthat you end up too tired to effectively work the down hills. Keep under control and monitoryour breathing rate on the way up and let loose and fly on the way down.The start line of many cross country events are crowded and then proceed to a narrowcourse where it may be difficult to pass. It is helpful to practice quick starts and then falling intoyour pace. Relax into your comfortable pace has soon as possible and save a little energy forthat final kick at the finish.Living in Nanaimo, we are incredibly fortunate to have an amazing number of options torun on trails. Westwood Lake, Linley Valley, Morrell Sanctuary and Colliery Dam are a few ofthe most popular enjoyed by hikers and runners of all ages and abilities.Hope to see you enjoying one of the many trails nearby.Take careWritten by Kim Gagliano