Our mission is to promote, provoke, educate, inspire and empower our team members into all things wellness through health, fitness, nutrition, spirituality and mind.
Sample Team Challenge Post
Ready. Set. Go!
Do you want your company to walk to the moon and back? Or circumnavigate Africa? With StepSense, the goal is yours to set. Dream big, because the only limits are the ones that you set.
Your employees download StepSense from the App or Play Store, enter your unique challenge code and register for your company challenge. All their steps, flights climbed and calories burned are aggregated and displayed on the leaderboard.
Participate individually, as a team, business unit or per country with real-time leaderboards to keep everyone informed and motivated.
In a nutshell
The ultimate step challenge for you, your team or organisation. Equip your employees with the knowledge, tools and support they need to build new healthy habits.
Employee wellbeing
We support your corporate health and wellness initiatives and objectives. Helping to change culture and assisting ongoing wellbeing of your employees.
Sausage Egg Roll in a Bowl
Chocolate Peanut Butter Chia Pudding (Keto Friendly)
INGREDIENTS:
2 tbsp chia seeds
½ cup milk (almond or coconut)
1 tbsp heavy cream
1 tbsp Keto approved sweetener (erythritol or monk fruit)
1/2 tsp cocoa powder
1 tbsp peanut butter
DIRECTIONS:
Combine everything in an airtight container. Shake well to mix and refrigerate for at least 4 hours to thicken. Lasts for 4 days in the fridge.
Nutrition per serving:
132 Calories
2g Net Carbs
12g Fiber
14g Total Carbs
4g Protein
8g Fat
Broccoli Cheddar Soup (Keto Friendly)
Ingredients
1 head of broccoli or 8 oz frozen broccoli
3 cups water
1/4 cup shredded cheddar cheese
4 tablespoons cream
Salt & Pepper to taste
Instructions
- Boil the broccoli in 3 cups salted water until tender.
- Add the broccoli into food processor or blender and slowly add 2 cups of the cooking water back in. Blend until smooth.
- Pour the mixture back into your pot on low heat. Add in the cheese & cream. Mix till all the cheese is melted.
- Serve in a mug with a little cheese on top and fresh pepper. This recipe makes 3 servings
Nutrition Info (Per serving)
- Calories: 151
- Net Carbs: 5g
- Carbs: 7g
- Fat: 12g
- Protein: 7g
- Fiber: 2g
Almond Chicken Stir Fry – Pampered Chef 29 Minutes to Dinner
Berry-Pine Nut Chicken Salad – Pampered Chef 29 Minutes to Dinner
Meal Preparation
What is Meal Planning?
For me, meal planning involves selecting meals to cook and eat in advance of the day that I need them and actively deciding to be prepared with healthful meals. It is a strategy we can all use to feed ourselves more nutrient-dense foods more often. As a naturally organized person I thrive on lists, calendars, and sticky notes, so, I thought, how hard could this be?
I’m not going to lie … it was challenging to get started, but I’m still at it almost ten years later. These days, I meal plan for both myself and my fiancé. And since I’m back in school pursuing m master’s in nutrition at Boston University, meal planning often saves the day, especially on busy school weeks.
Benefits of Meal Planning:
- Meal planning saves time. By investing a few hours each Sunday, it gives me back those precious hours during the week.It also saves me money.
- Healthy eating has an expensive reputation, but cooking at home certainly costs less than eating out all the time!
- My fiancé is passionate about sustainability, so one benefit I appreciate more these days than I did when I first started my meal planning journey is how much less food waste we generate simply by planning our meals. I make a list before my grocery run so that I’m only buying items we need. The result: fewer items end up in the garbage.
How I Meal Plan:
I block a period on my calendar each week, usually Friday afternoons, to take a look at what’s left in my fridge and to select the next week’s recipes.
This first step ensures I’m using everything I buy – good for the planet and the wallet! I review my schedule for the week ahead and pick my shop/prep day (usually Sundays), and then I lay it all out in an excel spreadsheet. If excel isn’t exactly your jam, there are so many other ways to get organized, including meal planning apps, online and printed calendars, and Liz even has printables available including her 7-day meal planner and aisle-by-aisle supermarket shopping.
My strategy tends to be ingredient based; I select the carbohydrates, proteins, healthy fats, and veggies that I want to eat. I also choose one big batch recipe.
A sample week might look like this:
As you can see on the spreadsheet above, my “big batch” item this week is turkey chili. (I scheduled it for dinner Tuesday, because I have my Medical Nutrition Therapy class that night, which runs from 5:30-8:15pm.) I know that once class ends, I’ll be too hungry and won’t want to do any serious cooking, so this way I’m not tempted to order out. On the spreadsheet, I also made note of a Thursday virtual cooking class that I’m attending and left Friday night open for whatever we feel like eating because … well, it’s Friday!
Once the schedule is filled out, I make my grocery list so I’m ready for shopping and prepping on Sunday.
Are you a meal planner? What’s your best strategy? What do you see as the benefits?
In my next post, I’ll walk you through what meal prepping looks like in my house (AKA my apartment) and toss in a few storage, chopping, and pantry tips for good measure!
Sample Meditation & Breathing Post
Meditation: Introduction
Many studies have shown the positive impact that meditating has on our health and well-being. Meditation is often advertised as a habit of happy people and is used as a means of coping with stress and anxiety. Meditation is a quiet time you should dedicate to yourself every day. Use deep inhales and exhales to refocus your attention on being in the moment. Stay tuned for tips & techniques as we explore meditation together.
Sample Meditation & Breathing Post
Simply observing the breath can damp down stress and open a door to a more healthy and mindful lifestyle.
Psychological stress has a devastating effect on health. Research shows that people with heart disease do worse over time if they don’t control stress, and stress seems to be associated with a higher risk for cancer. Stress is strongly associated with poorer memory and more aches and pains. However, reducing stress helps you sleep more restfully and control high blood pressure.
One of the easiest ways to reduce stress is to simply focus your attention on your breath. It’s a form of “entry level” meditation that anyone can do. You’ll notice an immediate sense of relaxation that could help protect your health over time.
If you enjoy it, breath meditation can be a gateway to a broader practice of “mindfulness,” in which you learn to accept and appreciate what comes in life and stop fighting your own thoughts and feelings. “Many people take up mindfulness practices thinking they’d like to relax more, but where it leads is a very different approach to life and its inevitable challenges,” says Dr. Ronald D. Siegel, assistant clinical professor of psychology at Harvard Medical School.
February 10, 2023
Pickles are often a forgotten food. Yes, they are critical when you are having hamburgers, but otherwise they are often forgotten. Should pickles have a more prominent position on our table? Let us look.
Most pickles are made from cucumbers, which are low in calories and fat. They are a good source of fibre as well as vitamins A and K and have antioxidants. However, sweet pickles can be high in sugar while dill pickles are very high in sodium. One large pickle contains more than 2/3 of a daily dose of sodium, which is a concern for anyone with high blood pressure, cardiovascular or heart issues.
Pickles can be fermented or non-fermented. Fermented pickles are those that are packed in airtight jars with a brine of salt and water. They are then left to sit at room temperature for a long period. A chemical reaction occurs between the bacteria and natural sugars that creates lactic acid, which keeps the pickles fresher longer. Fermented pickles are a good source of probiotics, which are good for your brain and gut health.
Non-fermented pickles are made by a process called fresh-pack pickling. Most of the pickles you buy in grocery stores use this method. These pickles have vinegar and spices added to the brine. The shelf life of pickled foods is quite long – up to a year if handled properly.
Fermented pickles give you the added benefit of probiotics, however either form of pickles (fermented or fresh- pack pickling) provides some health benefits including:
- antioxidants which may protect against cancer, heart disease, and other diseases.
- fibre which helps to keep our bodies regular
- beta carotene which the body converts to Vitamin A which is good for vision and cell health.
- vitamin K which is important for heart health
Health benefits differ depending on the type of pickle. Dill pickles are low in calories, sugars and carbohydrate but high in sodium. Sweet pickles are high in calories, sugars, and carbohydrates but also much higher in beta carotene and Vitamin K than dill pickles.
Should you eat pickles every day? That depends on the rest of your diet. If you do not eat foods that are high in sodium (processed foods, fast food, etc.) then eating pickles daily (in moderation) should be fine. However if your diet is already high in sodium you might want to pass on the pickles. When buying pickles at the store check the nutritional value of the different types of pickles. Specifically check the percentage of daily value for sodium. Five percent or less is considered low sodium content, 15% or higher is considered high for sodium.
February 8, 2023
February 4th was World Cancer Day, a day used to raise awareness about prevention, detection, and treatment against cancer.
In 2020, more than 18 million people worldwide were diagnosed with a form of cancer of which 9.3 million were men and 8.8 million were female. In 2019, more than 10 million people died from cancer, making it the second leading cause of death after cardiovascular disease.
Not all cancers cause death, however identifying and treating any form of cancer as early as possible means that the cancer is more likely to respond favourably to treatment and reduce the risk of dying.
Cancer is developed from cancer cells. A normal body cell grows, and then multiples through a process called cell division, and then dies off. A cancer cell however divides uncontrollably. These cells then invade nearby tissues and spreads to other parts of the body.
Cancer is measured in stages based on the size and location of the tumour.
Stage 0: Abnormal (cancer) cells are present but have not spread to nearby tissues.
Stage 1: (early stage): Cancer cells have not infiltrated deeply into nearby tissues or spread to the lymph nodes.
Stage 2: (localized): Cancer cells have spread deeper into neighbouring tissues.
Stage 3: (regional spread): Cancer cells have grown more deeply into neighbouring tissues and into lymph nodes
Stage 4: (distance spread): Cancer cells have spread beyond nearby tissues and into lymph nodes including other
parts of the body. This is referred to as advanced cancer stage.
There are more than 100 types of cancer and it can start anywhere in the body. The two most common types of cancer worldwide are breast and lung cancer representing 12.5% and 12.2% respectively of all cancer cases.
According to the World Health Organization, 30 -50% of cancers can be prevented by the following actions:
Do not smoke: Smoking is the leading cause of lung cancer, however the chemicals introduced into the body by smoking can lead to cancer elsewhere in the body.
A healthy weight: Being overweight or obese has been linked with a higher risk of several types of cancers.
Life Style: Eating healthy can reduce the risk of cancer and enhance the body’s immune system. Doctor’s recommend 150-300 minutes of moderate- intensive activity per week.
Alcohol: The less alcohol you drink the lower the risk of cancer. Drinking alcohol can damage your body’s DNA and prevent the body from repairing itself.
February 3, 2023
If you happened to Google something on Monday, you would have seen the Google Doodle celebrating the Taiwanese-inspired drink Bubble Tea. Bubble Tea became very popular a few years ago as a trendy beverage snack thought to be similar to a smoothie or a cup of coffee. Many assume that since it is a tea it must be a healthy drink. Unfortunately, the majority of bubble teas are loaded with sugars, sweeteners, and/or artificial flavours. The tea itself is healthy but once you make it into a “bubble” tea, it turns into a high calorie, non-nutritious drink.
The bubbles or pearls found in the bottom of bubble tea are actually round pieces of tapioca. They are made from starch from the cassava root and contain starchy carbs that have little to no nutritional value. To make it worse the pearls are usually cooked in hot water with added sugar for up to 3 hours. This process results in the pearls accounting for 160 calories per 1/4 cup serving.
It does not stop with the surgery, starchy bubble/pearls. Adding syrups for flavour can result in a drink that packs about 400 calories.
So if you are a fan of bubble tea, drink it in moderation. If you were curious and wanted to try it thanks to the trendiness of the drink and the Google Doodle, be aware of what you are drinking and do not let someone tell you it is healthy just because it’s made from tea.
February 1, 2023
Do you take milk with your coffee? If you do not, you might want to start. A study out of the University of Copenhagen has shown that adding milk to your coffee can boost the body’s anti-inflammatory response.
Coffee is a source of polyphenols that is an antioxidant that interacts with amino acids (a component of proteins). Cow’s milk contains amino acids. Consuming a drink that contains both the polyphenols and amino acids, provides an environment for the two to react with one another. The result of this interaction is a minimizing effect of inflammation in our immune calls. In fact, the research showed that when provided both polyphenols and amino acids at the same time, our cells were twice as effective in fighting inflammation as compared to cells that only received polyphenols.
Inflammation is the body’s natural defence against foreign substances such as bacteria and viruses. Inflammation can occur when muscles and tendons are overused but also when a person is struggling with diseases such as rheumatoid arthritis making the pain and impact of the disease worse. Chronic inflammation is related to a variety of health conditions including MS, diabetes, and arthritis.
The effects of these findings might not be limited to Coffee and Milk. Combining other foods that contain polyphenols and amino acids could result in the same benefits. Foods that contain polyphenols include:
- Fruits
- Vegetables
- Lectin-free cereal grains (millet)
- Tea
- Coffee
- Wine
Therefore, the study suggests that pairing any of these foods with a protein-based food could give you an enhanced anti-inflammatory reaction.
January 27, 2023
Just because a food claims to be “diet” food doesn’t really mean it’s true. Food’s that claim to be low-calorie, light or fat-free are not all they claim to be. Despite the label, these foods can actually do more harm than good from a weight-loss, health perspective. Here is why.
100-calorie snack packs:
The idea behind these is to provide a pre-portioned snack that is good for snacking and stops you from eating a large bag of snack food to the bottom. This is not a bad idea as long as you stop at one small pack. Unfortunately, that rarely happens. On top of that, these snacks tend to be highly processed made up of white flour, sugar, and 100 calories of unsatisfying food. They also lack any kind of appetite-suppressing nutrients such as fibre, protein, and healthy fats, which means you will be hungry again in a few minutes.
Instead:
Eat 100 calories of the following: 3 dried apricots and 3 walnut halves; 1/3 cup of yogurt and 1/2 cup of berries;
15 grapes and 1/2 ounce of cheese.
Light Peanut Butter:
Fat-reduced peanut butter is not really unhealthy (unless they add sugar to enhance the flavour) but what’s the point. The fat-reduced peanut butter only saves you 10 calories and 2 grams of fat. One of the big problems is that it reduces the consumption of a healthy fat that helps to improve blood vessel function and benefits blood-sugar control.
Instead:
Stick with regular peanut butter and practice portion control. Better yet, choose a natural peanut butter.
Diet pop:
Some research has shown that artificially sweetened drinks is actually linked to weight gain over time. The thought is that by providing a sweet taste, artificial sweeteners may impair the body’s ability to gauge caloric intake resulting in eating more and more calories and particularly craving more sweet foods.
Instead:
Switch to water (sparkling or still) and add a splash or fruit juice or real fruit to add a bit of flavour.
Fat-free salad dressing:
One of the healthy aspects of salad dressing is the healthy fat. Healthy oils such as olive, grapeseed, sunflower, canola, or walnut, adds flavour, texture, and nutrients including vitamin E and omega-3 fats. It helps your body absorb fat-soluble vitamins and antioxidants from greens and other vegetables. Instead these dressing tend to be made with water, thickeners, preservatives, and sugar. Using a fat-free or “light” dressing may result in using more dressing to off-set the lack of flavour.
Instead:
If you buy commercial salad dressing go for full-fat versions that are made from the above healthy fats. Drizzle
your salad with about 2 tablespoons.
Fat-free cheese slices:
Although these cheeses provide only 25 calories per serving, you are also consuming unhealthy additives such as corn starch, salt, binders, natural and artificial flavours, colouring, and preservatives.
Instead:
Go for real cheese especially hard cheeses such as cheddar, Swiss, or Parmesan. Keep your serving small.
Rice cakes:
Two rice cakes offers about the same as one slice of 100% whole grain bread but without the fibre, vitamins, and minerals that you get from the bread. Rice cakes also have a high glycemic index which means they will spike blood sugar and insulin which can lead to premature hunger.
Instead:
Eat 20 almonds or raw veggies dipped in a few tablespoons of hummus. If you love rice cakes, eat them with a
tablespoon of nut butter or thinly sliced real cheese.
January 25, 2023
For many parts of Ontario and Quebec, it is developing into a very snowy winter. For some that is a welcome event, for others not so much. For those who are not sold on winter outdoor activities, this might be the perfect time to get out there and enjoy all that a snowy winter has to offer. Not only will it help pass the winter months away, winter activities are some of the best ways to get fit.
As long as you are dressed properly, winter activities can be more pleasant than summer activities (there are no bugs or hot humidity). As well, you do not have to bundle up to stay warm. Even a brisk walk can keep you warm enough to not need too much clothing (depending on the temperatures). The idea that your body expends more energy in the winter only holds up if you are standing around not generating any heat. However, when you exercise in the cold you do tend to push yourself a little bit harder and do not stop as much or as long, therefore expending more energy. One reason for this is the colder air enables you to exercise longer without over-heating (assuming you have not over dressed). The other reason is the environment, doing anything in snow (walking, shoveling and snowshoeing) takes more effort.
It is important to dress in layers when doing any activity outside. Start with a base layer that is next to your skin. You want it snug but not skin-tight. The purpose of this layer is to wick the moisture away from your skin. Avoid wearing cotton as it will absorb the moisture and keep you cold. Wool or polypropylene is designed, as a base layer is best. Next is an insulating layer – fleece, wool, down, or another material that will keep you warm. Last is an outer layer to protect you from the wind and rain or snow. Do not forget a hat and gloves or mitts.
One thing that you want to avoid if you are exercising in the cold is getting sweaty and hot then having to stop. When this happens, you will get chilled. This is not a problem if you are near a building or your car where you can change into dry clothes and get warm. However if you are far from that, you are vulnerable to get very cold. To avoid this, keep your exercise at a moderate effort to avoid sweating too much, and you may want to stay closer to your car or warm building. Instead of doing a 5k loop, do a shorter loop multiple times that keeps you close to a warm facility/car. It is also a good idea to go out with someone that way if someone gets hurt, there is someone who can help.
Here are some new winter activities to try.
Nordic/Cross-Country Skiing: Cross-Country skiing is one of the best workouts for fitness. It is a full body
workout and burns the most amount of calories, even more than running.
Snowshoeing: Snowshoeing does not take as much skill or equipment as skiing. It can be quite strenuous especially in deep snow. Adding ski poles engages your arms as well.
Alpine/Downhill Skiing: Downhill skiing is less aerobic than cross-country skiing or snowshoeing but it can give your legs a good strength workout.
Skating: Skating is a great option in the winter. Many communities have public skating rinks so it might be more accessible than skiing.
Hockey: Whether on an outdoor rink or on a pond, getting a group of friends together for a hockey game can be fun.
Finding an outdoor activity that you can enjoy with friends and family is not only great physically but also for your mental health.
Rich Roll with David Sinclair – Extending Life
Chasing Excellence with Ben Bergeron – Training for Longevity
Chasing Excellence with Ben Bergeron – Nutrition
Joe Rogan Experience #1735 – Peter Attia – Longevity
Joe Rogan Experience #1109 – Dr Matthew Walker – Sleep
Sample Mental Health Post
SAMPLE
Stretching
Stretching improves flexibility
If you want a flexible body, then stretching is the way to go. It will enhance your bodies all round
improvement and it is always recommended that some stretching exercises be included in any workout
regime.
Stretching improves circulation
Stretching exercises improve the flow of blood around your body. Improving your circulation means that
more blood and oxygen are reaching your muscles and your brain. This can help avoid injuries in a
workout and it’s also why it feels so good when we stretch first thing in the morning.
If you feel pain then you’ve gone too far
When you stretch, you should feel the strain, but not feel pain. Some soreness after stretching is normal
but, if you are feeling any real pain, then you are stretching too hard.
Stretching before a workout will not stop muscle soreness
Stretching before you exercise will help to warm you up, make you more flexible and improve your
balance, but it won’t actually stop your muscles from feeling sore after a workout. Studies have shown
that no amount stretching reduces muscle soreness, that’s just something that we have to live with!
Keep stretching balanced
When you stretch, remember to stretch both sides of your body, to keep things balanced. If you stretch
your left arm, then stretch your right arm as well, and so on. Also, remember to stretch the muscles that
will be used in a workout. For example, if you are preparing for a run, then do a few squats or lunges.
Too much stretching can decrease your performance
The best type of stretching to do before a workout is called dynamic stretching. These are stretches that
include movement in them, like squats, lunges and burpees. Too much static stretching has been shown
to actually decrease physical performance.
You need to warm up before you stretch
Some people think that stretching is a way of warming up, but this is completely wrong. Stretching cold
muscles can cause tears in the muscles. You should have a gentle warm up, before you do any stretching
exercises at all.
Add stretching to your everyday routine
Stretching is not only useful in the gym, it can be useful to stretch through the day. Many people spend a
lot of time sitting down during the day, and standing up to do a few stretches every hour or so, will help
keep your blood circulating properly and loosen up the muscles.
