Helpful tips to incorporate healthy living into your everyday life - around the house, with your family, nutrition + exercise.

Around the House

1. Watching TV? Try some stretching or stepping as you catch your favourite show.
2. Be sure to get your rest. Choose a comfortable pillow and you're on your way.
3. Jazz up mundane household chores with some music, get your feet moving, and have fun!
4. Stock your refrigerator so the more nutritious items are at the front. That way you are more apt to choose those when you're feeling hungry.
5. Stock your pantry with easy, convenient snack items that are already portioned out. That way you don't have to count or measure - just eat and enjoy!
6. Are you stressed about what to make for dinner? Try planning meals ahead so you can shop and prepare a balanced meal without having to worry.
7. Consider raking leaves or shoveling snow as an opportunity. A finished job is very rewarding and a good way to burn some calories!

At Work

1. Stash smart snacks - at your desk, in your purse - to keep those afternoon hunger pangs at bay.
2. Don't let technology keep you from being fit! You can burn extra calories by getting away from your desk and visiting your co-workers instead of calling or emailing them.
3. Do the temptations at work have you eating more often and less healthy options? Bring pre-portioned packages of cookies or crackers so you can pass by the kitchen but still enjoy those tasty treats in without feeling guilty.
4. The best parking spot is the one farthest away -- choose a parking space that helps you get in more walking.
5. Exercise during rush hour! When you're finished, your commute will be easier and quicker.
6. Take in a breath of fresh air and escape from your work for a quick walk outside or inside your building.

Eating Out

1. Ordering an appetizer with that meal? Try soup made with broth instead of higher calorie menu items.
2. Eating out? Choose menu items listed as baked, broiled, grilled, poached or roasted.
3. Eating out? Try to avoid that basket of bread on the table and save your appetite (and calories) for the meal.
4. Make a meal out of appetizers or side dishes instead of larger main entrees.
5. If you're eating out, consider eating half at the restaurant and bagging the rest.

Exercise

1. Try to exercise! Join a local gym or fitness center. Many facilities now offer single gender exercise rooms.
2. Are you a morning person or an evening person? The best time of day to exercise is the time that best fits your schedule!
3. Combine exercise with your top priorities. Catch the morning news while on the treadmill or go for a walk with a friend.
4. Participate in a charity walk. It's a great way to get some exercise while you help others.
5. Exercise for healthy bones. Walking (or other weight-bearing exercise) is a great activity that can help maintain bone density!
6. Get a little exercise by walking around the mall for 15 minutes before you start shopping.
7. Want to make those crunches go quickly? Try doing sit-ups while watching your favourite TV program to add some entertainment to your exercise routine.
8. Take a hike. Whether it's a wooded trail or city streets, get some exercise while you explore the great outdoors.
9. Schedule your exercises into your calendar and treat them just as you would any other appointment.
10. Take advantage of the great outdoors! So hit the bike trails, play some tennis, or plan a picnic with family and friends courtesy of your local parks and recreation department.
11. Take it one step at a time with a pedometer and track each step you take during daily activities.
12. Variety is the spice of life. Choose activities that use different skills and muscles.
13. Get motivated by signing up for a class at the gym. There's something for everyone from aerobics to spinning to kick-boxing so you can have fun and get a power work out.
14. Set goals that are attainable for you - whether it's to run a 10K or simply walk 1 mile.
15. Remember - the best way to assess your diet is calories in = calories out. Calculate the amount of calories you are taking in through food and compare it to the amount you're burning during activities.

Family Time

1. Take your kids to the park and join in the fun. Leave that park bench empty!
2. Challenge your kids to a game of basketball, volleyball or even duck, duck, goose!
3. Teach your kids to play baseball, basketball or your favourite sport. It's great for them and you'll get some exercise too!
4. Get the whole family moving to foster physical activity and build family memories.
5. Kids sporting events are a great opportunity to exercise. Don't sit in the bleachers, walk the perimeter of the field as you cheer on those pint size athletes!
6. Be a role model. Your children are more likely to embrace healthy eating and exercise if they watch you lead the way!

Friends

1. Find an exercise buddy at work and schedule time together to work out.
2. Start a walking club in the neighbourhood. It's a great way to combine exercise and a chat with friends.
3. Get moving after a meal. Walk around the block after dinner or visit a friend down the street.
4. Rely on the buddy system for workout - partner with a pal to keep each other motivated.
5. Get to know your neighbourhood - and your neighbors - by an afternoon stroll with someone from your block.
6. There's strength in numbers! Get a group together for Saturday morning walks or Thursday evening volleyball games.

Have Fun

1. Studies show that laughter is therapeutic, so go ahead--let loose!
2. Get ready to dance. It's a great way to get in some exercise and have fun with your kids.
3. Enjoy the great outdoors. No matter the time of year, outside activities can raise your spirits and keep you motivated.
4. Exercise can be fun--think of it as recess for adults.
5. Reward fitness milestones with new exercise gear or a post-workout massage.
6. Tired of the same recipes? Take a cooking class at your community center or local cooking school, especially one that focuses on nutritious eating. You'll be surprised at how much more variety you have to choose from.
7. Get moving for a good cause - other than your health! Many charities have walks runs throughout the spring, summer and fall months and they welcome any and all participants.
8. Make fitness fun by creating a CD of your favourite tunes and listening to it during your walk or run. You may even find yourself singing along and having fun while you get a great work out!

Nutrition

1. Drink more water! Add a twist of lemon or lime to a tall glass of ice water and drink to your health!
2. Pack your own lunch and you'll have greater control over what you're eating.
3. Lighten up that salad. Try dipping your fork into a side of dressing before stabbing those greens.
4. Slow down when you eat. Taking the time to enjoy the food will make you aware of when you are full.
5. Remember to eat breakfast - it's the most important meal of the day and the one that gets your body going.
6. Salad plates aren't just for salad anymore - serve up dinner on a smaller plate to keep sensible portions in perspective.
7. As you begin to feel and look fitter and healthier, you may gain confidence.
8. Let your tummy do the talking - when you start to feel full, put down the fork and pick up the conversation.
9. If you purchase food in bulk, portion out the proper servings before you store. It saves time when you go to use the product.
10. When you're finished with a meal or snack, brush your teeth. It can serve as a psychological cue that you're finished eating.
11. Choose foods that satisfy the senses. A variety of tastes, colors and textures can liven up your daily meal plan.
12. Fire up the grill as a nutritious way to cook vegetables and lean cuts of meat. Make good use of dry spice rubs or simple marinades to add flavour without a lot of calories or fat.
13. The best source of valuable vitamins, minerals and antioxidants is food. Be sure to balance out your food choices to ensure you meet all your nutrition needs.
14. Don't eliminate favourite dishes from your diet plan - just give them a face-lift by substituting low-fat options - or eat smaller portions.
15. Spicy foods satisfy your senses - and your appetite! Add spicy peppers or hot sauce to add punch to your food. You're also likely to drink more water when you fire it up.
16. Remember, frozen fruits and vegetables are just as nutritious as fresh - so stock up the freezer and incorporate them into a variety of different recipes.
17. Surf the net or purchase cooking magazines for new and fresh meal ideas that offer recipe "makeovers" for more nutritious options of classic dishes.
18. Knowledge is power! Read the nutrition facts panel on your foods so you can make sensible, balanced choices throughout the day.
19. Freshen up old favourites with new and trendy flavours to give your meal some excitement. Serve a mango salsa with your fish or try an avocado on your tuna melt.

Rest & Relaxation

1. Schedule regular "pamper me" nights. Time to yourself, for yourself.
2. Make sure to relax. Try soaking in a bubble bath, grabbing a good book, and hiding the phone.
3. Lighting scented candles are a great way to unwind. Make sure you choose a scent that isn't overpowering.
4. Don't make your birthday the only day of the year that celebrates you -- whether you just got a promotion, achieved a long-term goal or "just because", find even small reasons to celebrate you everyday.
5. Here's a novel idea - make some time to catch up on "me time" with a good book and cup of tea. Remember, relaxing the mind and body can make you more productive and happy.

Snacks

1. Think of a snack as a small meal. It can give you an energy boost and help bridge the gap between regular meals.
2. It's okay to have small indulgences. Just be sure to use portion control.
3. Keep smart snacks on hand if you typically get hungry throughout the day. Balance between those that fill in nutrition gaps and those that provide that little "treat" you're looking for.