Like most people, my family and I look forward to the week-ends. In fact, my favourite day of the week is Friday. I love the anticipation of the relaxing, mostly schedule free weekend that lies ahead!
We have a long-standing tradition of eating pizza for Friday night dinner. It started out as picking up a pizza from a local pizza takeout, and then, because we questioned the nutritional value…morphed into us gathering together and making a pizza from scratch.
I’m a vege lover, but my hubby and kids enjoy meat based pizza. Let’s face it, no matter how you try to make a meat lovers pizza nutritious by adding veges and low-fat cheese – pepperoni, sausage and bacon are not the most healthy or nutritious offerings for dinner.
What we want to do with Friday night dinners, as well as other meals, is swap out high calories and fat, bulk up nutritional value, and keep it fun, without compromising on taste.
Did you know that SUBWAY® Restaurants have issued a challenge to create a month-long Fresh Swap plan for you and your family? Each Fresh Swap can include a nutrition, fitness and/or wellness component. Each component encourages you and your family to replace current bad habits with fresh approaches to healthy living.
These are just some of the Commit To Fit #SUBWAYFreshSwap inspirations our family has used:
Nutrition: Use avocado instead of mayonnaise on a sandwich. It provides the sandwich with the creaminess of mayo, but with more benefits, such as Omega-3. Use light mayo and light peanut butter instead of full fat, trust me, you will not notice a difference. Switch out plain white bread for a more nutritious whole wheat variety. Get more veggies into our diet by adding lots of greens, root vegetables and garden fresh ingredients to our sandwiches, soups, salads and sauces (in a sauce – grind them up and no one will even know!). And, don’t forget to drink lots of water and stay hydrated.
Fitness: Get active! Go for bike rides, walks, do some gardening, mow the lawn, go hiking, swimming or get a backyard game of soccer going. It doesn’t have to be difficult. Just commit to swapping out an hour of TV or video games for a #FreshSwap that your entire family will enjoy!
Wellness: Spark some creativity. Rainy days can put a damper on outdoor activities, but there’s no need to turn to the TV! Dig out some craft supplies, build a fort with the sofa cushions or how about a fun “indoor” camping experience with the kids. Set up a pop up tent, grab the sleeping bags, some board games and plan a healthy picnic to eat at your “campground”. The kids will love this and so will you! Also, remember to make time for yourself. When you are feeling overwhelmed or stressed, swap out these feelings with a quick walk around the block, a soak in a hot, bubble filled tub or grab a sitter and enjoy a mom & dad “date night”.
As a family, we have accepted the challenge and have already made some great swaps!
In the Nutrition section we:
- Eat breakfast
- Load our sandwiches with fresh veges
- Swapped white bread for 12 grain
- Drink lots of water
- Eat at least 5 fruits and vegetables
- Swap fries for a salad
- Swap a late night snack for an apple
This includes every other week, changing Friday night pizza to an easy, healthier, but still delicious, SUBWAY® sandwich. I get a vegetarian sandwich on Honey Oat bread, packed with just about every vegetable in the lineup, pepper and one line of fat-free honey mustard sauce. It is delicious! What is your favourite sandwich? (Plus, our pizza, on every other Friday will be strictly vegetarian with a bit of low-fat mozzarella.)
BONUS - SUBWAY® Restaurants offer a great interactive online tool called the “Nutrimeter” that instantly calculates the nutritional value of any customized SUBWAY® sandwich. For example, my Vege Delight sandwich is only 300 calories, has 6 grams of fibre and 3 grams of fat!
In the Exercise area we are:
- Walking at least 10,000 steps per day (using a pedometer).
- Walking outdoors for one hour
- Swapping elevators and escalators for stairs
- Swapping close parking spots for one further away
We are upping our fitness level with a commitment to a 60 minute walk, at least 5 times per week. I have also purchased a pedometer and love using it! I’m quite competitive, even with myself, so I love trying to surpass 10,000 steps.
In the Wellness class I:
- Made a playlist of my favourite music (I listen to it while walking)
- Tried scented candles and aromatherapy
- Go to bed earlier and get up earlier
- Swap the couch for a walk in the outdoors
- Take the time to listen to soothing music
If you are looking to up your family’s wellness, nutrition, and fitness regime, you can take part too, it’s very easy. Just head over to the Subway Facebook Page, where you can take the Commit To Fit Pledge. One you sign up, you can find yourself a new NUTRITION, EXERCISE and WELLNESS activity or Fresh Swap from the list and try to complete them.
By doing so, you are committing to living a healthy and balanced lifestyle and in the process, you can win $10,000 cash and a $500 Subway gift card*
Just by taking the Commit To Fit Pledge you are automatically entered for the grand prize, along with a monthly draw of $250 cash cards. Once you take the pledge, you can track your progress on the Subway Canada Facebook page.
Commit to Fit™ is a personalized commitment to living a healthy and active lifestyle in a way that works for you. It’s an attitude, a frame of mind, a philosophy that involves making good food and lifestyle choices while swapping out as many old habits for fresh new approaches to wellness. This can include a regular fitness routine, stress management and following a healthy nutrition plan – all tailored to your needs.
It is tough to break bad habits, but remember, even small changes can make a huge difference in a person’s overall nutritional, fitness and wellness level. SUBWAY® Restaurants are part of your Commit to Fit™ lifestyle and a regular component of a balanced diet.
To keep up to date with all the great happenings at SUBWAY® Restaurants, you can follow along with:
What will you do to Commit to Fit™?
How do you balance nutrition, wellness and exercise?
(*The sweepstakes is open between May 1, 2014 and October 31, 2014. The Grand Prize Winner will be announced on or around November 17, 2014.)
“Disclosure: I am part of the SUBWAY® RestaurantsCommit to Fit™Blogger Campaign and I receive special perks as part of my affiliation with this group. The opinions on this blog are my own.”