New Year...New-Trition

Welcome to 2012!!!

January is a time when people make resolutions to improve their health and life style. Of course we all know that good intentions only carry us so far. To make real changes that stick you need a plan and some tools.

Here are 5 quick tips and tricks to healthy eating – little changes that make a BIG difference!

• Only bring the good stuff home. Keeping your cupboards free of high fat and sugary snacks and your freezer free of ice cream means it is not there to choose from when that snack attack hits. Most people will chose from what they have on hand. Healthy food on Hand means healthy snacking.

• Make easy substitutes. Instead of buttering your veggies try giving them a squirt of lemon juice and a sprinkle of pepper. Switch from 2% milk to 1% or skim milk. Switch from butter or vegetable oil for sauteed foods to olive oil. Trade white breads in for whole grain varieties. Switch a cup of coffee for a cup of tea each day or trade a glass of juice or soda for a glass of water.

• Try something new. Choose a fruit or vegetable on grocery day that you've not tried before. Ask the produce clerk for advise on storing or preparing. Try a new recipe one Saturday each month.

• Watch your portions. A serving of fruits or Vegetables is about the size of your fist. A portion of meat should fit the palm of your hand. 1 slice of bread is a serving. Pay attention when you are filling your plate for lunch or supper, do the portion sizes look good. When you go out to eat remember you don't have to finish your plate. It is very likely that the portions are 2 to 3 times what they should be – especially when it comes to french fries!

• Don't drink your calories. Coffee house beverages, sodas, cocoa, energy drinks and alcoholic beverages might seem like free calories but consider that your morning Latte has upwards of 300 calories and that lunch time can of soda packs 135. Those 2 choices take 435 calories away from your nutrition (almost 1/3 of the daily requirement for adults)

Take it easy on yourself. Think of it like the snowball rolling down a hill; begin with little changes, as you get rolling the changes get easier and the improvements grow too! Share your tips with a friend, encourage one another to find new substitutes and tricks. Have fun!

Eating During the Holiday Rush

The following is included in our Letter to Schools this month...just in time for the busy days of December.

It can be very difficult to squeeze in proper nutrition during the rush of preparing for the holidays, all the extra time spent in the malls and in traffic, takes away for your time available for meal preparation. Here are 5 great tips to help you avoid the fast food trap.

Use your crockpot. These fabulous appliances free up your time. Cooking  soups, stews and comfort foods while you are busy taking care of other things. Check on-line for great crockpot recipes.

Pack snacks. Nothing buys you a few extra minutes like having healthy snacks on board. Keep apples, oranges, granola bars and juice boxes packed in your car to satisfy hunger until you arrive home.

Eat first, shop later. Take the time to make eating a priority. You are more likely to eat more healthily if you set aside the time before errands. You will also have more patience for the crowds at the mall if you are not battling a hungry stomach as well.

Plan ahead. Double up dinner one day to have leftovers for the next. If you already have a healthy supper waiting that needs only a reheat, half the work is already done for you.

Choose wisely. No option but to dine out? Even fast food restaurants have more healthful options; salads, grilled meats, fruit options, milk and fruit juices. If you have to eat out eat healthy.

Do you have a great tip to add to our list? We would love to hear it, share a comment or send it via email!

Great Sites for Food & Nutrition Inspiration

There are 3 really great places on the web for fabulous inspiration and information about health, nutrition and cooking. Okay, there are actually thousands and we would encourage everyone to take some time to surf around and get inspired . If you are looking for a place to start these 3 will be a perfect place...

1) Jamie Oliver's Food Revolution - Filled with recipes, thought provoking articles and inspiration, The Food Revolution site is a pioneer on the global stage in moving people to action in their own health and the health of their communities. Restore Family Nutrition is proud to have been featured on the Food Revolution site recently...Read More

2) Live Right Now - a site dedicated to inspiring Canadians to improve their health, fitness and nutrition. Take up the weight loss challenge, learn practical tips and read inspirational stories of ordinary people from across the country!

3) Hellmann's Real Food Movement - practical information and recipes provided by one of Canada's premiere food producers. Dedicated to improving the foods they manufacture and helping Canadians source local food and great nutrition

Take some time this week to investigate, get inspired and pass along the links to your friends and neighbours. If you find something great please pass it back to us so that we may share too!

Happy cooking!

November Nutrition Champion - Nutrition for Learning

You don’t think about being hungry, unless you are, then you think about nothing else.  Imagine how difficult it is for students who arrive to school hungry and try to navigate the day.

1 in every 10 students in our Region arrives to school this way. That equates to 3 kids in an average class of 30, in a school of 600…60 kids are too hungry to concentrate on math, reading and peer interaction. 60 kids = two full classes of students unable to think about anything beyond their rumbly tummies.

Enter Nutrition for Learning!

A volunteer driven, non-profit with a mission …

“To enhance the ability to learn by insuring that each student attends school well nourished.”

Everyday throughout the Region, 600 volunteers work to deliver good nutrition to over 9,000 students in over 130 community breakfast, lunch and snack programs.

That’s 9,000 kids each day who are nourished and free to concentrate on science, art, music, history and having fun with their friends instead of how hungry they are. That’s 9,000 lives that are impacted in a very positive way, the effects of which, will last a lifetime… 9,000 children who are experiencing firsthand the importance of good nutrition.

The success of the Nutrition for Learning program is dependent on volunteers, private donors and corporate sponsors, each one’s role significant, and reliant on the other.

How you can help…

Volunteer to…

·         Be a student nutrition program coordinator

·         Prepare food

·         Set up and or take down tables and chairs

·         Be a greeter, take attendance, serve

·         Be a shopper

·         Do program bookkeeping

Private Donors can support the Program…

·         Donate food items such as 100% fruit juice, whole wheat bagels and breads, Fruit cups packed in juice

·         Make a financial donation at www.nutritionforlearning.ca

·         Become a Nutrition for Learning monthly donor to ensure the stable income needed to respond to the needs of the community.

·         Make a tribute gift to recognize a special occasion or remember the passing of a loved one

·         Include a bequest to Nutrition for Learning in your will or insurance, leaving a legacy gift.

·         Joining  the Live Free campaign

·         Supporting Nutrition for Learning through the Grocery Card program

·         Host a fundraiser

Corporate involvement…

·         Fund a program for 3 years (Program naming available)

·         Financial, in-kind food donations or volunteer participation

·         Adopt a virtual student for $300 a year

·         Organize a fund raiser.

Many additional opportunities to support this valuable program exist and can be investigated by visiting the Nutrition for Learning website

The Nutrition for learning program relies on the community just as urgently as the community relies on the program. Get involved!

·         Sign up for the Nutrition for Learning Newsletter

·         Support upcoming events

·         Learn about the program in your school

·         Thank and patron Nutrition for Learning sponsors

Restore Family Nutrition gratefully acknowledges the work done each day by this incredible group of people dedicated to improving lives in our Region and for the opportunity to share the Nutrition for Learning story.

Parting facts to think about…

·         The cost to provide a healthy snack per child is .90 cents or $180 a year. *

·         The cost to provide one nutritious breakfast is $1.30 or $260 per school year. *

·         The cost to provide a nourishing lunch is $2.05 or $410 a year. *

·         40% of food bank recipients in Waterloo Region are children

*based on 2011 programs.