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Mar 08, 2012

Often we find ourselves looking for short-cuts, for easy ways to improve our health – and let’s be honest, for most of us, that means how we believe we look in the mirror and how we feel day to day.  We sometimes buy into gimmicks that promise we can look like our favourite star or athlete with just one effortless exercise, or lose 10 pounds in a week just by eating one food.  We know it’s not that easy, but we get tempted by the lure of products to improve our health.  The thing is, easy it might not be, but the basics are deceptively simple.  So now that we’re well into 2012 and past the burst of New Year resolutions, what can we do to truly be more vital and healthy?




  •  Exercise often and with intensity (intervals are best) and include some resistance training
  •  Eat small portion sizes, no junk food, and make sure 50% of what goes into your mouth is a real fruit or vegetable
  •  Include fish in your diet weekly (2x/week or so)
  • Maintain a healthy weight as best you can
  • Don’t smoke, drink only moderately
  • Take well-known and simple injury prevention measures: wear a seatbelt in a car, wear a bike helmet on your 2 wheels



Imagine all the food you eat in a day is on one large plate – half that plate should be a real fruit or vegetable, and the rest broken up into plant-based and/or animal proteins and grains.  Treats take up very little space.


“Room for discretionary calories is small.  Industry is responsible for the “everything in moderation” concept, the idea that there are no bad foods and no good foods as long as you eat everything in moderation."

~ Marlene Schwartz

    Deputy Director of Rudd Centre for Food Policy and Obesity

    Yale University


Dr. Clare Craig, ND, CD(DONA)
Naturopathic Doctor, Doula
Island Optimal Health & Performance

Island Optimal Health & Performance
#103-1808 Bowen Road
Nanaimo, BC   V9S 5W4




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