For detailed event parking information, please visit tourdewhiterock.ca
FRIDAY, JULY 15
5:00 PM – 9:30 PM
Five Corners Block Party
SATURDAY, JULY 16
6:00 AM – 9:00 PM
SUNDAY, JULY 17
9:00 AM – 2:30 PM
Traffic will be directed off race route by volunteers.
The following streets will have limited access:
Sunday, July 17th:
Picture it: you’re billeting elite athletes cycling in the Tour, they ask for a snack and when you open your cupboards all that you can offer are processed foods that they politely decline.
Whether you are cleaning house for guests or for you and your family, consider the following foods to keep stocked for optimal fitness and overall health. If you read the last food edition, you’ll know this is not going to be a list of bars, supplements and sports drinks, but instead unprocessed ingredients with which to make easy meals and snacks for working out.
To perfect your protein, fill your fridge with a variety of nuts, seeds and nut butters (keeping them cool prevents oxidation and rancidity). Add in a selection of low-fat dairy and alternatives, like soy or cow’s milk, plain yogurt and cottage cheese, which contains a whopping 15 grams of protein in half a cup. Include other lean choices, like free-range eggs, tofu, hummus, fish and poultry. Eating protein at all meals and snacks is key to keeping blood sugars stable, but is especially important to include right after a workout to maintain muscle.
Your cupboard is where you can clean up your carbohydrates. Toss out the chips, cookies, low-fibre cereal and crackers. Instead, fill glass jars with whole grains like oats, barley, brown rice, quinoa, wholegrain pasta and millet. Choose sprouted grain breads for your toast and sandwich needs due to their high fibre and protein content. Carbohydrates are the major energy source in a diet and provide the fuel needed to perform. Choosing less-refined carbohydrates sustains energy levels for longer, more taxing workouts.
Don’t forget to clean out that sticky cupboard filled with oils. Opt for cold-pressed olive, coconut and canola oils and choose olive oil for 80% of the time. Add small portions of a healthy fat at each meal to also balance blood sugars and provide the body with the fat it needs for cell membrane conduction and skin, immune, blood vessel and brain health. To help keep inflammation at bay, have a healthy dose of omega-3 fats from fatty fish or a fish oil or algae supplement.
And last, but definitely not least: fresh fruits and vegetables. Fill a beautiful bowl on your counter with a bounty of fresh produce—apples, pears and berries are great low glycemic, local fruit choices. Bananas and oranges are filled with potassium and perfect for post-workout electrolyte replacement. Top it off with tomatoes, avocados, yams and a fridge full of leafy greens, carrots, cabbage, broccoli and other antioxidant-rich veggies needed to heal the body.
Now when the cyclists request a snack, what can you pull out? Yogurt and berries, hummus and veggies, a banana and nut butter sandwich—the possibilities are endless when you have a healthy pantry full of real foods.
For more great ideas on Food for Fitness, join Nicole and the Choices Chef, Antonio Cerullo, for a cooking class on June 20th at the Choices Markets South Surrey location.
Nicole Fetterly (Choices Markets)
Spring inspires us to make changes. We want to be our best so we can make the most of our time, the warmer weather and the great outdoors.
We want to “get fit”. Although we’re usually sincere and have a wide variety of reasons for doing so, we don’t always succeed. Make this the year that you achieve your fitness dreams!
Before beginning an exercise program, advise your Doctor that you are embarking on new activities. Safety first.
Think about what type of exercise and activities you enjoy. If you choose something you don’t like, you won’t continue or succeed. Do you enjoy the social aspect of exercise and recreation? Consider joining a group program in a gym. Maybe a hiking group, cycling club, rowing lessons. If you are more independent, consider a personal trainer, small group training or a more solitary type of exercise. You can plug in your music, hit the weight room, cycle in the forest, paddle along the beach, jog beside a waterfowl park and do your own thing at your own pace.
Goal Setting is the first step. Your goals must be S.M.A.R.T. (Specific, Measurable, Attainable, Relevant, Time-bound).
Being “fit” means different things to different people. Here are some tips to get you started:
Do you want to lose fat? Walk faster? Farther? Recover from, or prevent illness? Walk 18 holes on the golf course? Be able to spend more time in the garden or on the tennis court? Look and feel better in your summer clothes?
Now that you have something specific in mind, find a safe, effective starting point. Measure your current strength, speed, weight, endurance, etc. so you can re-measure your progress in a couple of months. Consider a Basic Fitness Assessment. Don’t expect to see changes in a week. Measurable changes take a month or two. Be patient.
Choose the correct type of exercise. Indoors or outdoors? Maybe you’ll need the advice of a trainer. Or find a good book with current information on what to do and how. Do you need aerobic exercise? Should you be strength training? Functional exercises are practical, often use your own body weight and ultimately train you for the specific activities that you are trying to improve.
Decide how often you’ll be able to exercise so you can enjoy improvements – but be realistic. 2 times a week is a good start. If you do too much too soon you’re setting yourself up for failure. How much time you can spend? With the right exercises and intensity, 30 to 45 minutes is often enough.
Get the proper gear so you can avoid excuses. Footwear that fits you properly is essential. A suitable bicycle in good condition is a must. Do you have rain gear that will allow you to get out rain or shine? A watch, a pedometer, an iPod?
A good stretching routine following exercise is essential. Not only does it improve your flexibility, decrease muscle soreness and prevent injuries, it can be your relaxing reward for a job well done!
Shirley Garrett (Leaps and Bounds)