CDNactif.org - Votre Sherpa

IT’S EASY TO BE
ACTIVE AND HEALTHY
IN CÔTE-DES-NEIGES !
inside
Easy and low budget recipes
Advice to eat better and save money
Fun drawing for the kids
Weekly calendar
Challenges to help your kids stay active and healthy
Discover an array
of activities to do in the neighborhood!
CDNactif.org
Québec en Forme is proud to accompany
and support Côte-des-Neiges Actif et en Santé
TASTY CONTENT
Advices and tips :
Make sure to always have a good array of basic food products
like rice, pasta, milk, flour, butter, dried fruits, lentils or oatmeal in your pantry.
Get inspiration from recipes that use these basic goods.They
can be of a great help when you run out of ideas.
Think of eating one or two raw or cooked vegetables with every meal as a starter. Vegetables help you with digestion and
you can find very affordable ones.
These goods cost little money and make it easier to prepare
a great meal in no time. Simply add your choice of meat and
vegetables and voilà.
Plan your purchases, make a grocery list and opt for stores at
low prices in the neighborhood in order to save money.
They are a smart choice for your health and for your wallet
as well. .
Easy recipes
to try with children
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Vegetable
wrap
Ingredients:
- 4 tortillas or pita
- Vegetables ( tomato , cucumber , lettuce, etc. )
- Tofu spread, hummus or cream cheese
- Radish sprouts or alfalfa
- Fresh herbs
Apple
and veggie-pate
sandwich
Ingredients :
- 2 slices of whole wheat bread
- 2 apples
- 1 cucomber
- Lettuce
- 1 slice of cheese
- Veggie-pâté
- Mayonnaise
Preparation :
1- Cut vegetables into small pieces.
Preparation :
2- Cover bread with the spread of your choice.
1 - Cut apples, cucomber and veggie-pâté
into small slices
3- Place the vegetables, sprouts and fresh herbs on
the tortilla or pita and roll.
4- Cut in 2 and enjoy
2 - Spread mayonnaise on the bread
3 - Add grated cheese
4 - Add apples, cucomber and veggie-pâté
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OUR FAMILY PLAN
Active and healthy in Cote-des-Neiges
WEEK
from _________
M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY
to _________
Names of family members
After their homework,
take ________ for a walk
around the nearest park.
See schedule for free
time swimming for
families
Cook dinner
with
Do 10 sit-up
with
Jogging
with
Run twice around the
park with
Serve glasses of water to
everyone for breakfast
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C ô te -d e s -N e ig
at better
under the tab E
*For more ideas of activities to do with your children and to print additional copies of the calendar visit our website :
CDNactif.org under the tab Move more.
VIGOROUS CONTENT
Activités familiales / Family activities
Activités pour les adultes / Activities for adults
Activités pour les aînés / Activities for elderly
Activités jeunes et clubs de loisir / Activities for youth and leisure clubs
Activités pour les tout-petits / Activities for toddlers
Activités littéraires et d’écriture / Literary activities and writing
Activités spéciales et sorties / Special activities and outings
Activités sportives / Sports activities
Aide aux devoirs et tutorat / Homework assistance and tutoring
Apprentissage des langues / Language learning
Aquaforme / Aquafitness
Arts martiaux, sports de combat / Martial arts and combat sports
Arts plastiques, peinture, sculpture / Arts, painting and sculpture
Athlétisme / Athletics
Badminton
Baignade et longueurs libres / Bathing and free lane swimming
Ballet
Baseball
Basket-ball
Bénévolat / Volunteering
Bible et spiritualité / Bible and spirituality
Calligraphie / Calligraphy
Cardiovélo / Spinning
Cartes et jeux de société / Card games and board games
Céramique / Ceramics
Chant et chorale / Singing and choir
Couture / Sewing
Cuisine / Cooking
Cuisines collectives / Collective kitchens
Danse / Dance
Entraînement physique et musculation / Physical fitness and bodybuilding
Escrime / Fencing
Formation et information / Training and information
Gardien averti / Red Cross Babysitting Course
Guitare / Guitar
Gymnastique et acrobatie / Gymnastics and acrobatics
Hockey
Hockey-balle / Floor hockey
Informatique / Computers
Musique / Music
Nage synchronisée / Synchronized swim
Natation / Swimming
Netball
Patinage artistique / Figure skating
Patinage libre / Free skating
Percussions / Drums
Photographie / Photography
Piano
Quilles / Bowling
Rencontres et discussions / Lectures and conferences
Ringuette
Soccer
Taï chi
Tennis
Tennis de table / Table tennis
Théâtre / Theater
Violon
Volleyball
Water-polo
Yoga, pilates, qi gong, méditation / meditation
Zumba
La maison des jeunes de la CDN
Assoc. de la communauté noire de CDN
Studio No Bad Sound–de Courtrai
Centre communautaire Mountain Sights
Pavillon du parc Nelson-Mandela
La maison des jeunes de la CDN
Pavillon de la Savane
Soccer Côte-des-Neiges
Pavillon de Kent
La maison des jeunes de la CDN
Assoc. de la communauté noire de CDN
La maison des jeunes de la CDN
École Saint-Pascal-Baylon
Assoc. de netball région 2
Assoc. de la communauté noire de CDN
Assoc. de la communauté noire de CDN
École La Voie
Philippine Basketball Association of Montréal
École des Nations
Loisirs sportifs CDN NDG
Dojang de taekwon-do ITF Sylvain Boucher
Club de karaté Shidokan
Club de gymnastique rythmique Questo
Centre des aînés CDN
Assoc. de soccer de NDG
Assoc. de netball région 2
Centre Creative Social
Centre sportif CDN et piscine intérieure
Le Relais Côte-des-Neiges
Centre des aînés CDN
Assoc. de la communauté noire de CDN
Centre communautaire Abe-Limonchik
Club de patinage artistique de Montréal
Centre Appleton
Assoc. de ringuette de NDG
Assoc. de la communauté noire de CDN
Assoc. de hockey mineur de NDG
Arénas Bill-Durnan et Doug-Harvey
CDN
Centre communautaire de loisir de la CDN
Activités
de sports
de loisirs
/ Sport
and
recreation
activities
There are many
activities offered
within theet
neighborhood
to help
the whole
family
maintain an active
lifestyle..
Challenges
to help your kids stay active
Start your day off right and help your children wake up in the morning by doing 10 jumping jacks with them.
Remember to accompany this little ritual with a good breakfast that fills you with energy. For example,
oatmeal and fresh fruits served with a large glass of lemon water.
On a music choosed by your kids in turn, dance together for 5 minutes. The idea here is to move and
improve the whole family’s health while getting to know the kids tastes in music, their interests. It is an
opportunity to bond with them.
If you run out of milk, bread or any other basic household item that is available at the nearest grocery store
or convenience store, why don’t you use this opportunity to take a walk with the kids instead of jumping
into your car? It’s an easy way to exercise, teach your kids to develop good habits and save on gas!
•
While you prepare dinner, challenge your children to complete this physical test: they must complete three
sets of quick exercises (10 seconds of squat, 10 seconds of plank , 10 seconds of sit ups). And after dinner,
you take on the same challenge.
6
RÉPERTOIRE SPORTS ET LOISIRS 2015-2016,
Arrondissement Côte-des-Neiges/Notre-Dame-de-Grâce
* Several community organisations offer free activities, contact them for further informations.
GAMES TO TRY
Jump rope contest | Frisbee | The treasure hunt | Running | Relay Race
IMPROVE HEALTHY
LIFESTYLE IS EASY
IN CÔTE-DES-NEIGES !
DISCOVER our list of low-cost
groceries in Côte-des-Neiges!
Visit our NEW website CDNACTIF.ORG !!
CDNactif.org
Québec en Forme is proud to accompany
and support Côte-des-Neiges Active et en Santé