Taking Action for Health and Fun

Leisure activities give us a break from our everyday routine. Essentially, they are a time to recharge our batteries and have fun. They can also be an opportunity to discover a new sport or pastime.

One thing is certain: although our ways of spending our leisure time may differ, we all reap the same benefits. Whatever our age, aptitudes, weaknesses or limitations, leisure activities and an active lifestyle are essential to good health.

Leisure activities, physical activity and sports help young people improve their motor skills, maintain a healthy weight and develop social skills. It has been scientifically proven that sports, physical activity and leisure activities have a positive impact on performance in school.

Adults reap the same benefits, with the added bonus of stress reduction. Seniors can stay in shape, remain independent and active, and enjoy a stimulating social life.

The Right Activity for You

The important thing is to choose the right activity for you. Leisure activities shouldn’t be a chore! Fortunately, there are more and more sports and leisure activities available, especially in larger municipalities.

Not a competitive type? No problem! Choose an activity in which you can express yourself and be active in your own way and at your own pace. Love team sports, taking risks and meeting challenges? Go for it! There’s bound to be somewhere nearby where you can go to the limit in a suitable and safe setting.

GO GRANOLA!

The warm colours of autumn make fall the best season for taking long walks outside. To enjoy these impromptu excursions, hikers often travel light, taking along a small knapsack, a few quick snacks and some water or juice. However, quick snacks are not always healthy or ideal for keeping up energy levels during physical activity. This is often the case with granola bars and other energy bars, whose nutritional value is closer to that of a dessert than a snack. Below are some criteria for making healthy choices :

• Always check the table of nutrition facts and the list of ingredients.
• Choose a bar that provides at least 2 grams of fibre, so that it can be considered a source of fibre.
• Look for products that contain less sugar, ideally 10 g or less per portion. In general, bars that contain fruit tend to be sweeter.
• If you want a granola bar to satisfy your hunger for longer, make sure it contains at least 5 g of protein.
• As for fat, it is best to choose bars that contain little or no hydrogenated oils or shortening. The total saturated and trans fat must be less than 2 g par bar.

Of course, the best way to be sure about the ingredients is to make your own snacks at home. Below is a recipe for healthy granola bars that are easy to make.

Healthy Granola Bars
(Makes 20 bars)

2 cups rolled oats
1 cup whole wheat flour
½ tsp baking powder + 1 pinch of salt
1 pinch each of cinnamon and nutmeg (to taste)
¾ cup chopped walnuts
2/3 cup unsalted soybeans
¼ cup sesame seeds
¼ cup ground flaxseed
½ cup raisins
½ cup dried cranberries or other dried fruit
2 tbsp canola oil
1 tsp vanilla
¼ cup water or unsweetened fruit juice
1/3 cup honey or maple syrup
¼ cup peanut or almond butter

• Preheat the oven to 350°F.
• Mix the dry ingredients together in a large bowl.
• Mix the liquid ingredients together in another bowl before adding to dry ingredients.
• Press the dough into a 2-cm layer on a cookie sheet. The dough does not have to cover the whole cookie sheet (depending on its size).
• Bake for 15 minutes or until golden brown.
• Allow to cool and cut into 20 bars.

Nutrition information per bar (for 20 bars)

Calories: 160
Carbohydrates: 20 g
Sugars: 10 g, including 5 g from fruit
Fibre: 3 g
Protein: 5 g
Fat: 7 g
Saturates + trans: 1 g
Polyunsaturates: 4 g

This recipe can be made in large batches and frozen for later use. Add these bars to the children’s lunchboxes for a practical, healthy, inexpensive snack!