physical activity guidelines

New physical activity guidelines reflect `more is better' approach to fitness

By Lauren La Rose, The Canadian Press | The Canadian Press – Mon, 24 Jan 3:47 PM EST

TORONTO - Canada's physical activity guidelines are getting a makeover, reflecting a "more is better" approach that emphasizes the need for both vigorous and strengthening activities in the lives of youngsters, adults and seniors.

The revised guidelines released Monday by the Canadian Society for Exercise Physiology recommend children and youth aged five to 17 get at least 60 minutes of moderate- to vigorous-intensity physical activity daily. This should include both vigorous-intensity activities and muscle- and bone-strengthening activities at least three days a week.

Adults aged 18 to 64 and older adults 65 and up are recommended to get at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.

The guidelines state it's also beneficial for both younger and older adults to add muscle- and bone-strengthening activities using major muscle groups at least two days a week. Older adults with poor mobility are advised to do physical activities to enhance balance and prevent falls.

Moderate-physical activities include brisk walking, skating and bike riding. Playing hockey, basketball, soccer, running and swimming are examples of vigorous activities.

Hopscotch, skipping, jumping rope, climbing, tug of war, push-ups, sit-ups and weight training are among examples of muscle- and bone-strengthening activities.

Being active isn't tied solely to sporting activities. General gardening and ballroom dancing are among the examples of moderate-intensity activities for adults. Other suggestions to help adults get moving include raking the lawn or walking to work. For older adults, taking the dog out for a walk or a weekend nature hike are among the possible activities.

Previous guidelines recommended children and youth work toward getting at least 90 minutes of physical activity a day. The daily target for adults was at least 60 minutes daily, while older adults were recommended to accumulate 30 to 60 minutes of moderate physical activity on most days.

Physical activity guidelines for adults were first released in 1998, followed by guidelines for older adults in 1999, and children and youth in 2002.

The new guidelines are based on four years of research analysis.Partner organizations including CSEP, ParticipAction, the Public Health Agency of Canada and Active Healthy Kids Canada are working to disseminate and implement the new guidelines.The society's website (www.csep.ca) will include information sheets for all groups outlining the guidelines, health benefits of achieving them, and ways individuals can meet the guidelines.

Draft guidelines were sent out last September and October for online consultation, with more than 1,000 national and international content experts, health professionals, governmental and non-governmental organizations, teachers and caregivers offering responses. The majority of respondents "completely agreed" with the proposed preamble and guidelines.

Mark Tremblay, CSEP's chair of the physical activity guidelines committee, said the process began with a think-tank in 2006 to determine if the existing recommendations were still accurate based on the best available evidence.

"There's enough evidence in the literature now to say ... to derive significant health benefits, you need moderate to vigorous physical activity daily," said Tremblay, who is also director of Healthy Active Living and Obesity Research at the Children’s Hospital of Eastern Ontario.

"We didn't have evidence for that in around 2000 when evidence was being assessed for the existing guidelines, so we're confident putting that line in the sand now."

"We're also confident in saying more is better, and that applies from across the board and that's a consistent theme that is certainly substantiated by the literature, the early literature and emerging literature."

In the past, physical activity guidelines have been used as educational materials and within school curricula as an additional information source, said Nota Klentrou, professor and chair of the department of physical education and kinesiology at Brock University.

But Klentrou, who is also CSEP treasurer but wasn't part of the group's activity guidelines committee, said activity recommendations really go beyond school curriculum and should be seen as a lifestyle guideline.

"The hope is to influence the life of Canadians in a positive way. It's not to enforce anything," she said from St. Catharines, Ont.

"You cannot make people go out and exercise. You can only believe in the effect and the value of it and give them some guidelines of what is the minimum standard to have a healthy lifestyle."

Kelly Murumets, president and CEO of ParticipAction, said she thinks the new guidelines will help make things clearer, and that there will be a higher probability of uptake this time around.

The release of the revamped guidelines coincides with the launch of ParticipAction's "Think Again" campaign, aimed at parents to help them understand their responsibility to protect the health of their children.

Murumets said a recent Statistics Canada report which revealed only 15 per cent of adults and seven per cent of children and youth were meeting basic physical activity targets was "unbelievably alarming."

She said there is an "inactivity crisis" and hopes that Canadians heed this wake-up call.

"Canadians need to understand physical activity isn't a nice-to-do — it is imperative," said Murumets.

"There are 25 chronic diseases directly linked to physical inactivity. We know kids today are experiencing symptoms or exhibiting symptoms of chronic diseases that they should never be experiencing at this young age, and it is ... in some cases, because of physical inactivity," she said.

"Our kids, in fact, might have a shorter life expectancy than we do, the first time that trend has ever been reversed," she added. "We must have parents hear this message. They must understand this is an urgent matter." 

Fight Food Prices

22 Ways To Fight Rising Food Prices

Lisa Smith, Investopedia, On Monday January 10, 2011, 3:24 pm EST

Food, clothing and shelter generally top the list of basic human needs. While shopping at a discount store instead of the mall generally takes care of the clothing issue, and living in a small apartment instead of a McMansion can address your housing situation, rising world food prices can lead to some significant challenges in the food department. Everything from rising transportation costs to the development of biofuels, such as biodiesel, push up the cost of food and put a pinch on consumers' wallets.

While the need to eat isn't something you can avoid, there are some steps you can take to keep the costs in check.

1. Eat at HomeDining out is an expensive proposition. Just about any nutritious meal that you buy in a formal restaurant can be made at home for a fraction of the price. Even good coffee is cheaper to make if you do it yourself. Fast food is excluded from the category, as high-calorie, low-quality food can be had a bargain price, but the impact on your long-term health overrides the benefit of short-term savings.

2. Shop With a PlanIf you stumble around the grocery store and fill your cart with everything that catches your eye, chances are you will spend a lot more money that you needed to spend. To minimize your cash outlay, prepare a shopping list before you leave home. Plan your meals for the week ahead, and make careful note of what you need to buy in order to prepare those meals. Once the list is made, purchase only the items on the list, and avoid impulse buys.

3. Put on BlindersGrocery stores are designed to make you go through a maze to get to the most basic items you need in the hope that you will make a few impulse buys along the way. If you keep to your planned list of needed foods, you won't be tempted when you get forced down the junk food aisle to get at the milk. Because most necessities and basic cooking items are found along the outside perimeter of the store, start there and work your way around the edge of the store, only stepping into the maze to grab any leftover items on your list.

4. Eat Before You ShopWhen you are hungry and you walk into a building full of food, there's a high likelihood that you are going to fill you cart with unnecessary and expensive purchases that appeal to your taste buds. To keep your costs down, eat first and shop on a full stomach.

5. Avoid Prepared FoodsOur fast-paced society encourages convenience, and the grocery store has capitalized on this trend. Ready-made meals are easy to buy, but come with a premium price tag. Instead of putting that rotisserie chicken and macaroni salad in you cart, buy the ingredients and prepare the meal yourself. The same concept applies to frozen entrées, baked goods and any other food that has been prepared in some way for added convenience.

6. Skip the Bottled WaterIf you don't like the water that comes out of the tap, buy a water filter. The per-gallon cost is significantly less than the cost of bottled water - and without all the plastic bottles to discard, it's a lot easier on the environment.

7. Shop Without the KidsHungry, tired, cranky kids increase the amount of time it takes to get your shopping done. Every extra minute that you spend in the grocery store increases the likelihood of extra items finding their way into your cart, including toys and snacks designed to keep the kids quiet while you try to focus on finding a few bargains.

8. Buy in BulkBulk buying can save you a significant amount of money. Pay attention to the prices and pick up the family-size package if the per-unit cost is lower and you have a place to store it. Shopping at big-box retailers like Sam's Club and Costco can also save on your bill if you shop there frequently enough to cover the cost of membership, but pay careful attention to your spending habits. The big boxes are often no bargain at all when compared to sales prices and coupon savings at other stores. In addition, they may encourage you to buy more than you need, driving up your grocery bill.

9. Use Store Reward CardsIf the store that you visit most frequently has a reward card, be sure to sign up. In some cases, stores raise their prices when they offer reward cards, and without the card your bill will certainly be higher. If the reward card offers other benefits, such as a ham for the holidays or a discount on gasoline, be sure to maximize your benefits by paying attention to the cutoff dates and cashing in your points before they expire.

10. Use CouponsCoupons provide an easy way to save money. Clip them and cash them in, paying particular attention to stores that double the value of manufacturers' coupons. A number of websites also offer coupons exclusively, and they are a great place to search for discounts on the items you have on your list. If you frequent a website of your favorite brands, they will often offer discounts to their faithful public. A few minutes of surfing online can make a difference at the till.

11. Buy LocallyLocally grown or produced food is often available at a cheaper price because you don't pay for long transportation costs. Farmer's markets, fairs, and the local aisle at your grocery store are all game for deals on tasty and fresh food.

12. Look DownStores often place the most expensive items at eye-level. To find less expensive items, look down. Also, looking around your brand-name food can find you a cheaper generic alternative. Generic label products are often nearly identical to name-brand goods (in fact, they're often produced in the same factory), so don't pay for packaging when what you really want is the food inside.

13. Avoid the End Caps and Checkout TemptationsThose displays placed at the end of each aisle often feature premium brands. Rather than grabbing those high-priced batteries or that extra box of cereal, walk down the aisle. Chances are good that walking a few extra feet will reward you with a less expensive option.

Many grocery stores now offer checkout lines that don't feature candy. Using these lanes not only helps you avoid the temptation to spend your money on sweets, but it also encourages a healthier lifestyle.

14. Compare Prices and StoresSome consumers have trouble calculating the cost per unit in their heads, but it's something that gets a lot easier with practice. You can even carry a calculator. Looking at the brands and comparing prices is an easy way to shave a few cents off most purchases.

The store that features the lowest average prices in your area is often the best place for routine shopping, but the higher-priced competitor may run sales on specific items that undercut the cost at your most frequented venue. Watch for these sales and take advantage of them when possible.

15. Shop for SalesAs mentioned above, sales can be a great incentive to switch stores — but only if you need the items on sale. Pay attention to sales on necessity items and stock up on non-perishables and freezer goods. Keep an eye on the prices so that you know when a sale price is merely a small savings or when it is a significant discount to the normal price.

16. Watch "Best Before" or "Sell By" DatesAs the "sell by" or "best before" date approaches, you are virtually guaranteed a discount. For example, grocery stores lower prices as meat ages. Ask the butcher when the meats get marked down. Most stores have a fairly regular schedule that you can learn and follow. When you get a good deal, stock your freezer so you can avoid buying when the price is high. And if you plan on freezing the food, "best before" dates shouldn't worry you; the product will stay fresh until you thaw and cook it.

17. Substitute Recipe ItemsIf you have a higher-priced item that reoccurs in your favorite recipes, it may be time to shake up your taste buds. Often a lower-priced alternative can be found. For instance, if you consistently bake with olive oil and you see that the price has skyrocketed, a simple switch to applesauce (something that you might even be able to make if you have an apple tree) is a great cheap and low-fat substitution for many recipes. To help decide on a cheaper substitution, see The Cooking Thesaurus.

18. Keep Your Kitchen StockedA well-stocked kitchen means that you won't run out of staple items and need to buy them on the spur or the moment. Knowing what you have in the cabinet means that you can wait to make your purchases until items are on sale.

19. Shop InfrequentlyReducing the number of trips that you make to the store each week or month reduces the odds of unnecessary purchases, and minimizes the amount of gasoline spent getting there.

20. Pay Attention To TimeWeekly sales often run from mid-week to mid-week. Hold off on your shopping until after you've had a chance to clip coupons from the Sunday paper and you'll not only enjoy the sales prices but you might also get a coupon. Shopping during the evening or early morning also helps you avoid the crowds and spend less time in the store.

21. Pay In CashWhen you put groceries on your credit card and don't pay off the card in full each month, you pay interest on the purchase. To avoid this extra cost, pay in cash when you shop and keep necessities off your credit cards.

22. Check Your BillElectronic scanners make the shopping experience faster and more convenient, but scanners aren't perfect. Be sure to take a look at the receipt to make sure your coupons and discounts were taken into account.

Shop SmartFood is one of those purchases that you just can't avoid, but careful shoppers can minimize the amount spent on this necessary purchase. All it takes is a little time, patience and effort.

weight-loss goals

10 easy habits to achieve your weight-loss goals

Every little bit can make a difference. Take on these

 wellness practices for a happier, healthier you.

By Laurie Jennings

Most of us start the New Year with the best of intentions. Eat well. Exercise more. Stress less. Sleep better. But to really change your life, you need to start with a checklist of simple, concrete ideas. Nothing too intense at first, because you'll notice one good habit leads to another. In other words, once you master the smaller stuff, it's easier to master the bigger stuff. For example, if you exercise regularly, your quality of sleep will naturally improve and your stress levels will go down. It's win-win.

If you're struggling to meet your health and wellness goals, here are some of the easiest switches I discovered this year that can help you live smarter without even noticing. Start today and get on the right track for long-term, sustainable weight loss - you'll be feeling better in no time!

1. Leave the pots on the stove 

To avoid overeating at dinner, borrow a trick from a study out of Cornell University. Researchers discovered that when people filled their plates before sitting down and left the serving dishes on the counter, they ate 20 percent fewer calories. Simply put, they were less likely to get up for seconds. Out of sight, out of mind is even true with food.

2. Drink a glass of water before each meal 
Not only does water help make your skin look great and your body work more efficiently, it's also proven to help you lose weight. In one study, people ate 90 fewer calories per meal when given two glasses of water beforehand. That's a savings of almost 300 calories a day, which translates into about half-a-pound a week.

3. Switch to whole-grain pasta, bread and rice 
Banish simple white breads and pastas from your diet once and for all. Instead, stock your pantry with complex carbs like brown pastas, bread and rice. They'll help you feel full longer, keep your blood sugar stable and curb cravings. And if you already eat brown rice, try quinoa or black rice. Quinoa is one of the only grains that's also a complete protein. And just one spoonful of black rice contains more disease-fighting antioxidants than a spoonful of blueberries (not to mention less sugar and more fibre).

4. Write down what you eat 
People who keep a food diary are twice as likely to lose weight than those who don't, reports a study in the American Journal of Preventative Medicine. Use online tools such as Sparkpeople.com to ensure greater success.

5. Take the stairs 
Climbing eight flights to get to and from your office isn't realistic. Two to three flights on the other hand? That's manageable. Make a promise to yourself that you'll skip the escalator or elevator at the mall, train station or doctor's office - or anytime you've only got a few floors to go.

6. Use a smaller plate 
Need an easy trick to control portions? Simply replace your large dinner plates, bowls and glasses with smaller versions. The visual cue of a full plate - even when it's a smaller one - will trigger your brain to think you've enjoyed a complete meal. 

7. Schedule your workouts 
If you keep planning to hit the gym but never make it, start scheduling your workouts as meetings in your calendar - and make attendance non-negotiable, even if you only commit to going for 10 minutes. The important thing is getting in the habit of doing it. For extra motivation, get a friend to join you.

8. Do 10 more 
Next time you're at the gym, kick your workout up a notch by adding 10 extra reps on each weight-training exercise or an extra 10 minutes on the treadmill or bike.

9. Snack on portable proteins 
Think plain yogurt (sweetened with frozen berries), a couple slices of cheese or a handful of almonds. Pair them with a banana, carrot sticks or apple slices to keep cravings at bay. Bonus: If almonds are your go-to snack, you'll also reap their cholesterol-lowering benefits.

10. Replace the chair in your office with an exercise ball 
Building core strength gets more important as we age and a strong midsection is key to a healthy spine and proper posture. Start by sitting on an exercise ball for 15 minutes in the morning and afternoon, and gradually work your way up to an hour or more a day. Because the ball is not a stable surface it will challenge your core muscles, while you work.

In his new book, The Life You Want!, Oprah's own exercise guru Bob Greene offers some of his own tried and true strategies for better living. 

And if like me, part of your New Year's resolution is to do more yoga, check out GAIAM's super cute new yoga socks. They feature a grip on the sole so you won't slip around the studio and they'll keep your toes toasty through the winter.

freeze on Manitoba

Arctic air puts freeze on Manitoba

CBC – Tue, 18 Jan 7:56 AM EST

A blast of bitterly cold Arctic air has caused temperatures inManitoba to plunge to their coldest levels this winter.

In fact, at one point Tuesday morning, the two coldest places on the planet were Hall Beach, Nunavut, and Thompson, Man.

Both registered a temperature of –37 C. With the windchill factored in, the air temperature felt more like –45.

In Winnipeg, the temperature greeting morning commuters was a teeth-chattering –33.4. At 6 a.m., the windchill factor made it feel like –45 C, although that warmed slightly to –39 C by 7 a.m.

"This is the coldest we've been all winter. On Jan. 15 we were at – 30," said CBC News weather specialist Marilyn Maki, noting, "the normals for this time of the year for the lows would be –23."

That is the forecast high for Tuesday.

The cold has prompted all metro school bus service to be cancelled, although the schools remain open for classes, according to Edith Morissette, a spokesperson for the River East Transcona SchoolDivision.

She was speaking on behalf of all of the divisions within the city.

However, some rural school divisions are still running their buses. A spokesperson from the Sunrise School Division east of the city called CBC News to say their buses were operating.

Meanwhile, homeless shelters are full as people who live on the street seek sanctuary from the dangerous conditions. The Salvation Army is accepting overflow clients in an effort to make room for whoever needs it.

The cold has also caused some strange noises in homes, prompting an increase in calls to plumbers.

Jeff Peel at AA Clean Line Sewer and Drain said all the snow and cold temperatures are causing stack vents on roofs to freeze over. That results in toilets and drains making gurgling noises.

Peel said he has had a 60 per cent spike in calls from concerned homeowners. Most times, the problem can be solved by a twist of the tap.

"Run a lot of hot water either through your kitchen sink, through your bathtub, through your basins. It will pass," Peel said.

"Don't panic. But if it becomes a problem or you start noticing some sewer smell in your house, that's when you should start taking notice of it."

That's when someone might have to venture up to the rooftop, he said. Peel has had a few stacks that could only be thawed by pouring hot water down the vent.

For those people fleeing the cold for a vacation, he suggests having someone regularly run hot water down a drain to keep the stack open.

Homeowners should also keep an eye of their roofs for the snowpack. The weight of all the snow could cause problems, too.

Typically, by the end of January, Winnipeggers have had about 69 centimetres of snow dumped on them, according to Environment Canada. This year, there has been closer to 95 cm.

Ivan Samms at Power Roofing has been clearing some waist-high snow drifts on roof tops.

"It's packed snow, I mean it was hard. It came off in great big chunks as we shovelled it off," he said. But it's not all like that it. It just depends on the house and where it's situated."

Samms doesn't usually start shovelling rooftops until late February or March.