Community Matters Toronto
NEIGHBOURS HELPING NEIGHBOURS
About Healthy Living
Eat about two hours before exercise to fuel your body for a great work out.
What are the best foods to eat before and after a moderate workout i.e. 30 min on the treadmill, 30 minutes weights and one hour pilates or yoga class per day. How long before and after should you eat and drink and what is the appropriate amount of water that should be consumed.
Answer: The foods you eat before you exercise and the timing of your meals or snacks really does matter. You don't want to have a full stomach when you work out, but you don't want to be hungry either. If you eat a large meal just before you exercise, you may experience nausea, feel sluggish or end up with muscle cramps. This happens because your body needs energy to digest the foods you eat so blood flow increases to your digestive system, leaving less energy-providing blood for muscles.
Exercising on an empty stomach isn't good either. Skipping meals before exercising can cause low blood sugar, which can make you to feel weak and light-headed. You also need some energy in the form of the right types of food to properly fuel your work out. Eating a light meal before exercise may actually increase your fat-burning potential.
Eating Before Exercise
If you eat a large, protein, fiber and fat filled meal, wait about four hours to exercise. If you eat a light meal, you only have to wait about two hours to work out. Your body prefers to use carbohydrates as fuel, so your pre-workout meal should include plenty of carbohydrates from bread, pasta, fruits and vegetables. You don't need to avoid protein and fat, however don't overdo either of these nutrients if you will be exercising in an hour or two.
If your timing is off and you feel hungry when it is time to exercise, pick a small snack like piece of fruit, a sports beverage or some fruit juice.
Eating After Exercise
Eating after exercise is important as well. Your muscles need the raw materials to recuperate after your work out. A light meal or snack within 2 hours after exercise is perfect. This post-work out meal should contain some protein, some complex carbohydrates and some healthy fats too. A Balance Bar (buy direct) or a lean turkey sandwich on whole grain bread would make a nice after workout snack.
What About Water?
Hydration is important for your health and exercise will cause a depletion of water when you sweat. Drink a glass of water an hour or so before your workout and again after your workout. You can also sip water throughout your workout if you'd like.
Healthy Living in St. James Town
Your Resting Heart Rate - Your Pulse Rate
Measure your resting heart rate so that you have a baseline. With a good fitness program in place, you should see your resting pulse rate numbers improve. Your goal is to get your resting heart rate (or pulse rate) into the "fit" category as soon as you can.
The best time to record your resting heart rate is first thing in the morning before getting out of bed.
Over 80 Beats Per Minute ,,,,Unhealthy
70 - 80 Beats Per Minute........Average
50 - 70 Beats Per Minute........Very Fit
Under 50 Beats Per Minute .... Excellent
Check your pulse now
In 2009 we received the support of the Heart and Stroke Foundation of Ontario to organize train our community to advocate for healthier community living in particular as it affected our children.
These pages provide information on the trainng we conducted, the resources we discovered and the successes of the five issues we decided to address which we believed effected the health and safety of the community
In St. James Town, policies limiting ACCESS TO EXERCISE for families is an important issue.
Policy decisions are made about pool closures, restrictions of the use of school and public space, and access to community centre’s programs.
Proposed new residential construction will increase the population in North America’s most densely populated neighbourhood.
These interrelated decisions are all effect our children’s and family's health.
The community ‘voice’ is often filtered through the eyes and cultures of outsiders and professionals. In this newcomer community, residents often do not understand advocacy, that they can speak without fear and know that change can result.
With the support and encouragement of the Heart and Stroke Foundation, we will engage our residents by developing an advocacy model, promoting the awareness of advocacy concepts and processes in a newcomer community, offering the community the learning necessary to vigorously advocate now and in the future.
Build a community infrastructure of skills, knowledge of rights and practical tools.
Advocate for access to recreational space and a swimming pool
Develop a coalition involving neighbourhood primary and secondary schools, Parent Councils, Public Health and other community stakeholders to provide a cohesive, sustainable approach which addresses the health issues of a newcomer community in Canada
An improved community’s voice levels the playing field with more established neighbourhoods vying for limited resources.
Use your fingers when finding your pulse. Don’t use your thumb it has its own pulse
Exercises, sports and activities are listed below, showing calories burned per hour (energy expended) for a 130, 155, 180 or 205 pound person. The amount of calories expended is influenced by many factors, including body weight, intensity of activity, conditioning level and metabolism.
Here is a complete list of calories burned during exercise.
Know the risks for diabetes and know the warning signs.
Reduce your risk for diabetes – Choose to be be active and eat well.
Type 2 Diabetes can be prevented in over 50% of all cases by eating well and being active.
Diabetes can affect people of all ages.
Diabetes in your family does not have to mean diabetes in your future.
Know the diabetes warning signs
Frequent urination
Excessive thirst
Increased hunger
Unusual weight loss
Increased fatigue
Irritability
Blurry vision
Follow Eating Well with Canada’s Food Guide to help you choose the amounts and types of foods you need for a healthier you.
Eat more vegetables and fruit
Achieve and/or maintain a healthy weight by eating well, being active and feeling good about yourself.
Listen to your hunger cues: eat when you are hungry and stop when you are full.
Be a good role model to others by focusing on the positive behaviours of healthy eating and healthy living.
Eat more vegetables, fruit, whole grain products, lower-fat milk products, fish, lean meat and meat alternatives such as beans, lentils and tofu.
Eat fewer processed and packaged foods, and limit fast foods and fried foods.
Read and understand nutrition labels. Choose products that have less sugar, sodium and fat, especially trans and saturated fats. Choose products with more vitamins and minerals Cook, bake and prepare foods with healthier types of fat such as liquid vegetable oils and soft margarines that have no trans fat.
Ask for nutrition and ingredient information for the food you eat at restaurants and fast food outlets and eat smaller portions.
Physical Activity Key Messages
Gradually spend more time being active throughout each day in periods of 5-10 minutes. Build up to a total of 60 minutes of light to moderate physical activity each day.
Examples of light physical activity are light walking, easy gardening and stretching.
Examples of moderate physical activity are brisk walking, skating and bike riding.
Examples of vigorous physical activity are running, weight training, basketball and soccer.
Reduce inactivity for long periods, like watching TV, playing video and computer games and surfing the internet.
Choose physical activities you like to do or think you might like.
Walk whenever you can – get off the bus early, use the stairs instead of the elevator.
Combine three types of physical activity for the best health benefits:
Endurance activities is continuous activity that can be done at a moderate or vigorous level, e.g. walking, bike riding
Flexibility activities like bending, stretching and reaching keep your joints moving, e.g. stretches, yoga.
Strength activities build your muscles and bones, e.g. stair-climbing, supervised weight training