By BARBARA McQUADE
‘Sun Food Editor
ITTLE things mean a lot when it
} comes to improving one’s lifestyle.
» Making a few small changes, and taking
them a day at a time, can have lasting
, health benefits, according to Sharon Wo-
' loschuk, coordinator for the Fitfest-Plus
nutrition campaign being launched March

“. 1. The three-week campaign gives partici-

‘, pants goals, and a point system to evalu-

: ate their progress. Encompassing nutri-

- tion, fitness and lifestyles, it works well

; for groups or teams where you have the

i added incentive to keep up with the group,
» Woloschuk said.

| develaind by Action B.C. in 1981, and has
been modified this year for March Nutri-
tion Month. It is a project of several nutri-
~ tionists’, home economists’ and dietitians’
r -associations in B.C. which have provided
.. funding for information distribution to
‘. large retail stores, corporations and
7 .health and educational institutions to help
«them form employee groups.

"If you aren’t part of an organized group,
~ you can still get involved with the Fitfest
movement using the simple point system.
Get a friend to keep count also and com-
pare your daily progress from March 3 to

Feo 20{86. Van

Campaign

The concept for Fitfest was originally ‘

zeroes i in on nutrition, fitness

tag docs nc. Rear ‘sibel seattints of Gia toning o>

for the three-week period.

G |ve yourself one point for:

e Every 15 minutes of vigorous activity
suct} as walking, hiking, jogging, swim-

ming, cycling, skipping, dancing, fitness.
clases, racquet:sports, skating, cross-

country skiimg, soccer, martial arts,
weight- -lifting or heavy gardening.
© Downhill skiing half a day.
© A game of bowling or curling.
(Climbing 144 stairs in one day (going
dow|istairs does not count).

@ {ating a breakfast that includes food
from at least three of the four food groups
in Canada’s Food Guide, which is avail-
able f:rom provincial heaith units.

@ E.ating a lunch that includes foods
from, at least three of the four food
groups}. “"

@ Hiaving no more than three cups of
caffeine-containing beverages in a day.

@ Divinking at least four glasses of water
aday;

e Flqissing your teeth once a day.

© 15 minutes of personal relaxation a :

day designed to deduce stress. Hobbies,
meditation, reading, crafts or any other

occupation you find relaxing counts, but

allow only one point a day.

Allow yourself one bonus point for:

© Having had a medical check-up
within the past year.

@ Having had a dental check-up within
six months prior to March, 1986.

@ Each day that you do not smoke, if
you are a smoker.

@ Each week that you consistently wear
your seat belt.

@ Having at least seven hours of sleep a
night for five consecutive nights.

@ Having no more than three to six
drinks a week. (Three ounces of wine, 12
ounces of beer or one ounce of hard liquor
counts as one drink.)

Scoring Rules: You may record a maxi-
mum of five points a day and 18 points a
week, Two bonus points are allowed a
week.

Before you get out your calendar and
start recording, remember to consider
your physical readiness for any new phys-
ical activity program. If you can answer
no to all the following questions you can be
reasonably assured of your present ability
for a graduated exercise program. If you

se

tions seek advice from your physician re-
garding a physical activity program.

1. Has your doctor ever said you have
heart trouble?

2. Do you frequently have pains in your
heart and chest?

3. Do you often feel faint or have spells
of severe dizziness?

4. Has a doctor ever said your blood
pressure was too high?

5. Has your doctor ever told you that you
have a bone or joint problem such as
arthritis that has been aggravated by ex-
ercise, or might be made worse with exer-
cise?

6. Is there a good physical reason not
mentioned here why you should not follow
an activity program even if you wanted
to?

7. Are you over age 65 and not accus-
tomed to vigorous exercise?

If you want any further information
about Fitfest-Plus, nutritionists in your
area should be able to help you. And the
committee would be interested in your
comments after March 23 when you have
completed your tally. Send them to Fit-
fest-Plus, 1307 Noons Creek Drive, Port
Moody V3H 4C1.