1. Respecting our Gifts: Healthy Eating and Active Living Bernadette deGonzague, M.Sc., RD Southwest Ontario Aboriginal Health Access Centre

2. Living in Balance

3. Hippocrates: “Let your food be your medicine and medicine be your food.” Hippocrates’ theory: Harmony required a balance among the 4 humours- blood, phlegm, black bile and yellow bile; an imbalance resulted in pain and disease, forming the basis of medicine Galen, a Greek physician, developed the theory of 4 temperaments corresponding to each “humour”: Blood: optimistic and passionate Phlegm: unemotional or dull Yellow bile: quick tempered and willful Black bile: depression and despondency

4. Traditional Diet Protein: Deer, moose, elk, small animals (rabbit, squirrel, etc.), fish, birds, nuts/seeds Vegetables: wild greens, yams, cattail root, corn, beans, squash Fruits: wild berries, grapes, etc. Grains/starch: Corn, wild rice, wild rye, cattail, ancient grains spelt, quinoa

5. Traditional diet cont. Calcium foods: Bones of small animals/fish, fish head soup, wild greens Sugars: Maple, birch syrup Fats: Bear fat, fatty fish

6. Today’s diet Few sources of wild game, limited species Greater variety fruits and vegetables Grains: whole grain vs. white Calcium foods: dairy, greens, soy beverages Fried, fatty processed meats (bologna, Klik), fast foods Abundance of highly processed, sweet, sugary foods and beverages

7. Traditional Activity/ way of life Hunting, fishing, trapping, gathering Food preservation Work to maintain home, tools, etc. Cultivation of crops Spirituality: thanks to Creator for food/ medicines Our “original fast foods”

8. Today’s Activity/way of life Sedentary Kids have average of 40 hours screen time/wk. Automobiles main transportation Challenges: Safety issues Environmental issues Financial issues

9. Role of Food in Health Energy Growth Build muscles Healthy skin & hair Phys i cal Brain development Learning Memory Mental Emotional Sharing Security Comfort Belonging Love Balance Fasting/feasting Culture Creator Spiritual

10. Role of Activity in Health Energy Strength Balance/ coordination Prevent disease Physical Problem solving skills Learning Memory, alertness Sleep Mental Emotional Self esteem Belonging Stress relief Fun Balance Ceremony Culture Connect w/nature Creator Spiritual

12. Healthy Eating Balance energy in with energy out Eat often through the day (include break-fast !) Go for whole grains Colour up with fresh fruits, veggies Beware of portion distortion Think your Drink

13. Healthy eating, cont’d… Eat when you’re hungry, stop when you’re full! Greasy food: “You are what you eat ”… Be smart at fast food restaurants Eat traditional food whenever possible, or prepare market food in a traditional way…

14. Fueling your sport Eat enough carbs for energy Eat protein foods within 1 –2 hours after a workout to rebuild muscle Stay hydrated!! Use sports drinks only when you are exercising for more than 45 minutes, or sweating!!

15. Foods for health Meat, game, fish, poultry, beans, nuts Whole grain bread, bannock, cereals, rice, pasta Berries, citrus, greens, squash, corn, beans, carrots Fish bones, milk, yogurt, cheese, greens Protein foods: Strong muscles, blood Starch foods: Energy, B vitamins Fruits & Veggies: Vitamins A & C Calcium foods: Bones and teeth, weight control

16. Four Winds Model Kibbe Conti, RD, CDE, LN

17. Active Living 30 – 60 minutes of activity most days of the week (“snacktivities”) Include Strength, Cardiovascular and Flexibility components Include a variety of activities that you enjoy

18. Strength Weight lifting Golf Canoeing, kayaking Martial arts Pilates

19. Cardiovascular Running Lacrosse Dancing Swimming Basketball Biking Walking

20. Flexibility Tai chi Yoga Martial arts Pilates Golf Stretching

21. Ready for a change?! I don’t need to change my (eating or activity) habits I’d like to change, BUT…. OK, I’ll try _______ I’ve been doing it for a little while I’ve got this under control “If you keep doing what you’ve always done, you’ll keep getting what you’ve always got…”

22. Making Plans What needs to change? Why do you want to change? When do you want it to change? Where will the change take place? How will you get there? How will you know when you’re there?

23. Setting SMART goals S: Specific M: Measurable A: Achievable R: Realistic T: Timely

25. Barriers and Benefits What barriers may prevent you from doing what you want to do What are the benefits? Benefits vs. barriers- what makes it worth the effort to you?

26. Let’s Rate Your Plate!!

27. Meal planning

28. Thank you Meegwetch Niahweh Wliwni “Imagine what life could be if life could be what you imagine!!” Culture2Culture