Vernon Dojo

British Columbia

201 - 1710 Kosmina Rd.
Vernon, Bc.
Phone: 250-260-3320

Nutrition Education 2011

Healthy food is the basis for a strong immune system and a strong martial artist.

Tips for healthy food choice:

  • Food in its most natural state
  • Buy foods close to home, fresh, local, OK, BC, Canadian
  • Choose lots of colour in fruits and veggies; this will give you many phytochemicals which have health promoting qualities (“fighting for your health!”)
  • choose variety in all food groups; a balance of all food groups and nutrients will keep you from “cracking!”; keeps all the different parts and cells of your body strong and healthy so you can be the best you can be
  • Choose low fat foods and whole grains
  • Cereal rule ( <6g sugar, <3g fat, >3g fibre per serving); mix a few different kinds of cereal
  • 80/20 rule; aim to eat well 80% of the time; still room for treats and less healthier choices
  • Chose food over supplements
  • Phytochemicals are also found in a variety of berries, fruits, vegetables, tea, garlic, cocoa, grapes, flax seeds
  • Eat breakfast always!
  • Meals should contain 3-4 of the food groups; snacks should include 2-3 of the food groups (remember your plate!!) (50% Fruits & Veggies - “Glow” / 25% Grains - “Go” / 25% Meats & Alternatives – “Grow”)

Logistics of eating:

  • Don’t be caught without real food; always have your gym bag packed with your equipment; FOOD is part of that equipment!
  • Avoid manufactured food and carbohydrates eg. power bars, cliff bars, granola bars etc. They are good for an emergency but try to make your own healthy muffins, trail mix and cookies. Choose good real food snacks put in plastic reusable containers so they don’t get squished in your bag.

Please do not hesitate to contact me anytime if you have questions.
(250) 542-7461 teamstewart@shaw.ca
Dr. Sally Stewart, PhD, CEP
Health and Exercise Science ~ Nutrition Education Center, UBC O

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The Nutrition Star!

  1. Choose a week and record how many food groups you get at each meal. Use the recording sheet attached to help you keep track.
  2. Go shopping with your parents and read some labels to choose some healthy cereals and/or snacks. Record what you chose.
  3. Make one of the recipes attached or find your own healthy recipe. Record when you did this, and if you liked what you made.
  4. Have your parents sign each completed challenge log and return all three sheets to Sensei to receive your Nutrition Star.

Hydration Introduction

Hydration is extremely important for health and performance anytime but we need to be especially concerned during the hot summer months. Water is the main component of your body and plays a significant role in delivering nutrients to your working cells, converting it to energy, and keeping your body cool. Even a little bit of water loss/dehydration can impact your performance. Your body will not be able to get rid of the heat you are producing by being active if you are dehydrated. By the time you feel thirsty you are already a bit dehydrated. See the following handout for guidelines for drinking, before, during and after exercise.

Another thing you can do to monitor your hydration level is to check the colour of your pee! If it is pale yellow, then you are well hydrated; if it is a dark rusty yellow colour then you are probably NOT well hydrated so start sipping on some water.

Sip water often to maintain hydration vs. chugging big amounts of water a couple of times a day. You retain the water better in smaller amounts. Always carry your water bottle with you. If you’ve forgotten your water bottle, for your convenience, the dojo has cool bottled water for only a loonie! Remember other fluids and liquid foods (like shakes and milk and soups etc.) contribute to your water intake and hydration levels. See the attached recipes for drinks and shakes. If you are exercising in the heat try to train in the early morning and evening, take to the shade, take breaks often, have liquid with you and wear light weight and coloured clothing including a hat, if in the sun.