The strong voice of a great community
November, 2012

Back to Index

 Fun Ways to Get Fit

Make snacking more fun by creating your

own popsicles or blending all your favorite

fruits into a smoothie. Then go get some

exercise by playing a game of kickball with

your friends.


Dr. George Traitses says eating healthy and exercising

doesn’t have to be boring!

You can spice up nourishing snacks and get exercise

without even realizing it with the following tips.

Eating Right

Let’s work our way up the food pyramid starting with

grains. You should be eating about 6 oz. of grains

every day—try to make at least half of them whole

grains. This isn’t as bland as you may think. For

breakfast, try whole-grain cereals like Cheerios or

Raisin Bran or oatmeal. For snacks, munch on low-fat

popcorn, and ask your mom to substitute brown rice

for white rice at the dinner table. And remember, just

because bread is brown doesn’t mean it’s whole grain.

Take a look at the packaging to make sure it says

“whole wheat” or “whole grain”—and check the label

on the back to be sure it has at least 2g of fiber.

You need 2.5 cups of vegetables a day. Have fun with

your veggies by choosing different colors for your

plate. Go green with broccoli or asparagus, and reach

for orange with carrots and sweet potatoes.

Every day you should eat at least 2 cups of fruit, but

this shouldn’t be hard. Fruits are just nature’s candy—

sweet and delicious. Try dried fruits for an easy snack,

or add berries to your cereal or oatmeal in the morning.

You can also add frozen fruit to smoothies for a

tasty treat in the summertime. Don’t get tricked by

juices: Read the label, and make sure they’re 100 percent

fruit! If water and sugar are main ingredients,

they are not!

Calcium builds strong bones. Make sure to eat 3 cups

of calcium-rich foods, like milk, on a daily basis.

Check the labels to make sure your milk, yogurt or

cheese is low fat. You can grab a yogurt for a delicious

snack on the go and toss in some fresh fruit for an

added flavor—and nutrient—bonus!

Protein—which you need for building muscles—can

be found in lots of different foods from chicken, turkey

and fish to nuts, seeds and beans. Ask for your meat

baked, broiled or grilled, not fried, and spice up a

salad with chickpeas, sunflower seeds or almonds.

Peanut butter falls into the protein category, as well,

but be sure to eat only small servings as it’s also high

in fat.

Get your fat facts and your sugar smarts from the

nutrition labels of food and drink. Limit foods that are

high in fats and sugars.

Get Moving

Turn the TV off, and move more. Aim for at least 60

minutes of activity every day. Swim, run, walk the dog,

bike, rollerblade, climb trees, play outside with friends

—it all counts!

Fun Ways to Exercise

• Weight lifting. Ask your PE teacher or an adult

to teach you how to do it right, so you don’t

hurt yourself. Take turns with a friend to give

your muscles a break between repetitions.

• Playing a pickup game of soccer or baseball

with friends.

• Kayaking. Head down to a lake or a river and

paddle around.

• Jumping rope. Have a competition with friends

to see who can go the longest without stepping

on the rope.

• Dancing. Turn up the volume on your favorite

tunes, and invite your friends over for an

impromptu dance party. You can find a lot of

great music on .

• Rollerblading. Dust off your skates, grab your

friends and hit the sidewalk for a tour of the

town or bring your hockey stick and join in a

game of street hockey.

Don’t Forget Water

Drink plenty of water. Hydration is the key element to

being fit. Teenagers need at least eight 8-oz. glasses

a day. If you are not a teenager yet, you should drink

at least five. Don’t replace water with fruit juices,

sodas or high-sugar sports drinks because these

actually dehydrate your body.

Get Plenty of Sleep

Nobody wants to have an early bedtime, but catching

some extra z’s is good for your body. Young children

need as much as 10 to 11 hours of sleep each night,

and eight hours is ideal for older kids.

If you don’t get enough sleep and rest, you may

have a harder time learning at school and reach for

food more, to get additional energy. Turning off the

TV and computer well before bedtime will help you

get to sleep much quicker. Instead, read a book or

talk to your parents or siblings about your day.



For more information on health and safety visit the Ontario Chiropractic Association

Web site at or call 1877-327-2273.

Dr. George Traitses, 416-499-5656,





Make Fun Snacks and Share Them with


Ants on a log:

Spread peanut butter on a celery stick and decorate

with raisins.

Fruit smoothies:

Blend low-fat yogurt, orange juice and your

favorite fruits together for a refreshing snack.

Trail mix:

Make your own trail mix by combining your

favorite nuts, seeds and dried fruits.

Take a dip:

Dip veggies in low-fat ranch dip or hummus, and

try dipping fruits such as apples in peanut butter.

Homemade popsicles:

Fill an ice cube tray with lemonade or another fruit

juice and place popsicle sticks in each compartment

to make your own frozen treats.

Mini pizzas:

Smear some tomato sauce on half of a whole

grain English muffin, sprinkle on some low-fat

cheese, add chopped vegetables and a little bit of

lean meat and pop it in the microwave or toaster

oven for a minute.




Dr. George I. Traitses

D.C., B.Sc.(Hon.), M.Sc., C.H.N., C.N.M., A.C.R.B. 3, C.R.A.