Each of the four seasons brings change and focus along with it. In the fall, we wind down summer trips and enjoy our last lazy days by the pool as we prepare for the air to cool, the sun to set a little earlier each day, and for parents, the start of a new school year. In the winter, we physically and mentally prepare ourselves for chilly weather and get excited about the upcoming holiday season. In the spring, we wake up from our winter slumbers and anxiously await the warmth of the sun and the new growth that comes along with it.
But what about the summer? Along with increasing temperatures and the excitement of upcoming vacations, it’s easy to forget to take time for yourself each day. Summer is about increasing your energy and creating joy in your life. When we hear of seasonal effective disorder, summer is usually the last season on the list.
So how can you use mindfulness to help balance summer days?
Spend time outside. While too much of the sun’s warm rays can be harmful to your skin, the right balance can have lots of mood lifting benefits. According to a Harvard Medical Study “sunlight and darkness trigger the release of hormones in your brain. Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. This is associated with boosting mood and helping a person feel calm and focused.”
Imagine your favorite summer place. Feel the warm sun, the sounds and the smells that surround you. Smile slightly. Let the feeling of this perfect place swirl throughout your entire body. Fell yourself becoming more relaxed with each exhale.
Know when to slow down. In summer, it is easy to get swept up in upcoming travel plans or the stress that comes along with covering for coworkers who have their own. Take time to step away and re focus. Take a walk. Call a friend. Exercise. Our brains work better when we give them the intermittent breaks they need.
Try something new. Summer is about fun and excitement. Do something out of the norm, or start to check things off your bucket list. Capitalize on the spontaneous energy that summer offers.
Practice mindfulness daily, and make this summer one to remember!
Ahhhhhh…. Fruits. Most especially of the summer variety. We love them for the way they taste, as an easy snack or a flavorful complement to a salad or meal, and especially for the benefits they provide our body.
Peaches. Especially flavorful, peaches are an excellent way to satisfy a sweet tooth without packing on the calories. Peaches can be used as natural remedy for dark circles and wrinkles, being a great benefit for the skin.
Watermelons. Like a cool drink of water, watermelons are good for hydration. This fruit is a lot more than what meets the eye; they contain potassium, antioxidants, carbs, Vitamin A, B6 and C, calcium and fiber. You are doing your body good by consuming this plentiful fruit and watermelons have also been known to make refreshing drink. Bottoms up!
Blueberries. Low in calories? Works for me! This delicious fruit is low in calories because they are made up of lots of water. They also contain fiber, Vitamin C and Vitamin K and are well known for their antioxidants.
Raspberries. Add some of these little beauties to a meal and your taste buds hit the roof. Other perks, they provide vitamins and fiber and are useful for weight loss.
Strawberries. These help strengthen our immune system, a benefit not to be passed up. Also being an excellent source of vitamin C, these are a booster for eyes and skin.
Fruits can be added to almost any breakfast dish either on top or as a side. Use fruits in salads for lunch or dinner, as a garnish, or a go to in between meals!
As employee wellness programs continue to grow in popularity, it’s important to consider how you determine return on investment. Traditionally, programs used general data, such as health risk assessments and biometric screenings to determine ROI. Now, more employers are shifting the measure of success to focus on improved employee morale and increased productivity. Happy employees improve workplace morale and create a better company culture. Employees who feel supported at work are much more productive than those who become so stressed out that they start missing work.
Successful wellness programs focus on the “whole” employee, and not only individual physical achievements (weight loss, quitting smoking, increased physical fitness). By broadening the definition of wellness to go beyond physical statistics, employers can see happier employees, higher productivity and greater employee retention rates.
So how can a holistic employee wellness program benefit your company?
Improve Employee Morale
Low employee morale is usually a sign of high stress, low engagement and a lack of exercise. Successful wellness programs focus on the “whole” employee, and not only individual physical achievements (weight loss, quitting smoking, increases in physical fitness). Survey results consistently show employees are more productive when they work for an employer who takes an interest in their health. A recent poll by Refresh Leadership noted that 71% of employees consider benefits package offerings are extremely or very important to their job satisfaction.
Reduce Injuries
Injuries occur more frequently among unhealthy employees with higher risk factors. On site fitness classes such as group exercise and walking groups can increase the physical health of your employees, while health education, such as back care and tobacco cessation classes can help employees make positive lifestyle choices that reduce potential injuries.
Diminish absenteeism
When employees are sick or injured and they take time off, companies lose thousands and sometimes millions of dollars on temporary employment and downtime. Wellness programs tend to result in fewer sick days and fewer absences. According to the Health Advancement Research Organization, absenteeism was 27 percent lower for those workers who ate healthy and exercised regularly.
Improve productivity
Employees who feel better and are healthier are more productive, which improves your organization’s bottom line. Offering stress management and meditation classes can help promote mindfulness and increase productivity. Recently a Health Advancement Research Organization found that employees who ate healthy and exercised regularly improved job performance 11 percent higher than their peers who were obese.
Improve employee retention and attract talent
Employee turnover is extremely expensive, and wellness programs show employees that their employer values their health. Working for a company who cares about you as a human being leads to increased retention. In addition, offering wellness benefits demonstrates to job seekers how committed you are to the health and happiness of your employees. And the numbers are remarkable. Almost half (45%) of employees at small or mid-sized companies reported that they would stay at their jobs longer because of employer-sponsored wellness programs, according to the latest Principal Financial Well-Being Index.
Want to learn more about how an employee wellness program can benefit your company?Contact Curtis Health today to find out how we can design a program specifically designed to meet the needs of your employees.
We know, you’re busy. We all have a lot going on. No matter what good intentions you may have towards certain activities ie. reading a book, getting your nails done, working out, etc. some things simply get shoved to the back of the line as life unfolds day by day. May I make a suggestion? Make it a part of your lifestyle. Create a habit out of picking up a book every night before bed. Schedule your nail appointments 1-2 months out at the same time and day of the week. Make your workout as essential to your routine as it is to shower.. If you incorporate exercise into your lifestyle, you forfeit being able to prioritize it away because it is no longer on the list, but rather plugged in to your auto drive.
The province of BC just finished promoting Ride to Work/School week across the province. What a great initiative! This is a great example of making exercise a part of your lifestyle. How many times have you been told by a co-worker or fellow student that they ride a bike to work or school and thought “Wow, that’s really great, I wish I could do that, I would be so fit!” But how much thought have you actually given this without being deterred by the fact that your hair will get wet on a rainy day? Biking into work is a positive lifestyle choice. Choosing to be active over succumbing to the inconvenient side effects such as wet hair, etc. is a bold choice that benefits you personally and benefits the environment. AND it`s setting a great example for others. Without the people who choose to bike, there would be less people compelled to consider the option of biking. Biking to work would become routine, just as getting in a car, except now you are able to warm up and workout your muscles before starting a long day at the desk. Some people choose to run. This can also be as essential part of your day, a way to release stress and focus on yourself and challenging your body. Creating a space for mindfulness in your day by tuning out your problems and focusing on the world passing by you as you run. No matter what the exercise, it needs to work for you, be enjoyed by you, and ft into your lifestyle. Choosing an exercise to fit your lifestyle will complement you as a person, make you feel more fulfilled, and better prepared to face daily challenges. Choose to live a healthy lifestyle and choose the best exercise for you.
Blog post provided by www.postivehealthwellness.com and written by Karen Reed
Stress is a silent killer. It raises your blood pressure and puts unnecessary strain on your whole body. Your organs can’t work properly, and the stress hormones make it harder for your brain to release happy hormones.
You need to find ways to get rid of the stress from your body. While exercise is powerful, so is making a few changes to your diet. It’s time to start adding some stress-fighting foods to your meals and as snacks.
With the right foods, you get a balance of your nutrients and in the hormones in your body. You’ll also get rid of the guilty for eating foods that are just empty calories, which automatically reduces your stress and anxiety.
So, here is your ultimate list of foods that you want to start adding to your diet.
Get More Folic Acid with Asparagus
Stress and depression have been linked to low levels of folic acid. It makes sense when you remember that folic acid helps with the development of cells in the body. If your brain cells are struggling, so will your hormone levels. You need to support every aspect of your body if you want to improve the release of the right chemicals from the brain.
Asparagus is filled with folic acid. Your body will absorb more without the need of taking store-bought multivitamins. In fact, asparagus is so good that you get two-thirds of your daily intake of folic acid with just one cup of asparagus. Chances are you can eat more than that of this delicious vegetable easily.
You’ll also find that asparagus is extremely easy to cook. You can boil and grill it or even add it to your stir-fries. It works extremely well as a bed for fish or chicken. If you’re looking for a healthy snack, asparagus is something to reach out for.
Add Extra B-Vitamins with Avocado
There was once a view that avocado was bad for you. It is full of fat, but that doesn’t necessarily mean that it will make you fat. It’s unsaturated fat, which is good for you and will help to line your arteries to protect your heart.
Likewise, the healthy fats will protect your brain and keep your stress hormones to a minimum. Healthy fats mean more B vitamins. They help to support the cell structure and hormonal control.
Many scientists have found that those who have low levels of B vitamins tend to suffer from depression. So, you want to boost your levels, and there’s no better way.
On top of this, the monounsaturated fats within the avocado will help to lower your blood pressure. Your body isn’t under as much stress so the happy hormones can release much quicker and easier than before.
Repair Cell Structure with Blueberries
Blueberries don’t just help to relieve stress, but they also help to battle against the damage that stress can cause. This is great news for your overall health, right?
Let’s look at the damage first. When you’re stressed, your cell structure becomes damaged. It needs your immune system to help repair the damage, but your body is suffering from the lack of nutrients. After all, your body doesn’t absorb nutrients as well when it is fighting against the stress hormones. There are high chances that you don’t have the antioxidants or vitamin C in your body to help.
Well, this is where blueberries come into play. They are filled with vitamin C and powerful antioxidants. They instantly get to work to repair damage and protect your cells against free radicals. The healthier your body is, the less stressed you will feel daily.
The best thing about blueberries is that they are extremely easy to add to your diet. You can eat them raw, add them to oats, or create ice cream with them to feel like you’re eating something naughty. You can also add them to yogurt or milk to create a smoothie. Just don’t forget to add some kale or spinach to boost your nutrition with smoothies.
Stay Calm with Dark Leafy Greens
Yes, you will want to reach for the cheeseburger when you’re stressed, but you don’t really need that. In fact, the cheeseburger or the bar of chocolate will just make you feel worse. What you really want to reach for is the dark leafy greens.
Okay, no you don’t want to reach for them, but your body needs you to reach for them. Dark leafy greens like broccoli and kale are filled with nutrients. They have iron and folate to support your cell structure and energy levels, but they’re not the best part. They also have dopamine.
Yes, dopamine is a natural nutrient and something your body will benefit from when stressed. It helps to relax the body and release the happy, painkilling hormones from your brain. These get to work to reduce a number of stress hormones that are in your body.
Dark leafy greens have proven positive in stress studies focused on students. The students who had the healthier and balanced diets had lower stress levels.
It is going to be hard to focus on the healthy diet and train your brain into craving these when you’re struggling with stress. It’s important to remember just how good they are to help calm down when you feel like you’re drowning in life.
Enjoy a Turkey Dinner
When you eat a turkey dinner at Christmas or Thanksgiving, do you ever feel tired afterward? You get that feeling of a food coma and just want to curl up and go to bed, right?
This isn’t because you’ve eaten too much but because you’ve eaten the right type of food. Turkey is full of an amino acid called tryptophan, which is completely healthy for you and something that you need to get into your system when you’re stressed.
Why do you feel so calm after getting this amino acid? Well, it releases the serotonin in your brain. This is the happy hormone that also helps to regulate your hunger and make you feel much calmer than you did before eating. There’s a satisfied feeling after eating, and your body wants you to relax and sleep afterward.
If you’re not a meat-eater, you don’t need to think that you’re going to miss out. Tryptophan is also in nuts and seeds. You can also get some from eggs, fish, tofu, beans, and even oats. There really isn’t an excuse not to get it.
The best thing about this amino acid is that some of the foods on the list will be ones that you want to reach for. You likely want to snack on something that seems bad for you when stressed. Well, what about a handful of nuts and seeds? They sound bad for you but are very good in a moderate amount.
In fact, we’ll move on them next.
Create a Stress-Friendly Trail Mix
It’s time to put some nuts, seeds, and dried fruit into a bag and create your own trail mix. Keep the dried fruits to a minimum because of the sugar, but add a few raisins, dried cranberries, and papaya just for that little bit of a sweet kick.
The benefit is that you feel like you’re eating something bad for you. You trick your brain into thinking that you’re satisfying the stress cravings of sugar and junk food. In truth, you’re getting a handful or two of healthy nuts, seeds, and nutrients.
Let’s start with the tryptophan that we mentioned above. The nuts and seeds are full of this amino acid to help with the release of the serotonin. Of course, because you feel like you’re eating something naughty that you know is good or you, your cravings are met, so you start to feel happier because of that.
Nuts are also full of healthy fats and protein. These regulate your hunger and help to support your cell growth and repair. You’ll also get more selenium, which can help to keep stress levels to a minimum. Most of us are deficient in selenium, which is often noted by that tired and drained feeling. Of course, most of us believe that it’s iron that causes this problem. When you don’t feel as tired, you can push the happy hormone through and handle situations that would usually be stressful when you’re tired.
At the same time, you get plenty of vitamins E and B. These nutrients are especially found in almonds, so make sure you add them to your trail mix—if you’re not allergic. The vitamins will boost your immune system to help protect against the damage of the stress hormones.
Reach for the Salmon
Salmon is another food that you want to add to your list when you feel stressed. While it does have some tryptophan, this amino isn’t the main reason for adding it to your stress-fighting food list.
It’s the omega 3 fatty acids that are beneficial. You’ll link omega 3 to the brain health a lot, and this is where the stress comes from. Your brain starts to release the cortisol (the stress hormones) and will keep releasing that until you find a way to battle against it.
The Omega 3 helps to boost the cell growth and repair within the brain. The fatty acids and amino acids work together to release more happy hormones to fight against the stress hormones that have been released.
At the same time, you’ll get enough protein to make you feel fuller. You’ll fight against cravings that your brain thinks you need and feel happier knowing that you’ve stuck to a healthy diet.
Balance the Bacteria in Your Gut with Yogurt
Did you know that bacteria in your gut can cause stress? This sounds weird, but it just shows how much your body works together to create a fully working system. Your digestive system and your brain need to be in the balance with each other.
Well, this means you need to keep the bacteria in your gut to a minimum. Well, you need to keep the bad bacteria in your gut to a minimum.
Natural yogurt is excellent for this. It has the good bacteria that fights against the bad stuff and removes it from the system. At the same time, you get a diary to help support the growth of your bones, while adding anti-inflammatory properties to help keep the inflammation response to stress and bacteria to a minimum.
Make sure you get yogurt that has probiotics in them. These are the good bacteria that will fight against the bad in your system.
Add Fibre to Your Diet with Oats
It’s time to add some coarse oats to your diet. They are filled with fiber and keep your digestive system working. At the same time, they help to balance your body and reduce the stress hormones being released.
There are a few reasons that oats work. The first is that they are filling. The fiber breaks down slowly, so you feel fuller throughout the day. You won’t want to snack as much or counting down the hours for your next meal. This instantly cuts down the stress, as your brain isn’t panicking that you won’t get food later. The effects also last longer, since the fiber takes the longest out of all food groups to break down.
Oats also help to release the serotonin in the body. You get that calm feeling. Watch out because you can feel a little sleepy from this food.
But aren’t oats also a carb? Well, yes and no. They are a carb but not the type of carb that you’re thinking about. Oats will not make your blood sugar rise. They have the opposite effect. The stress in your body will make your blood sugar rise, but the oats help to balance that by removing the stress and getting your blood sugar levels down naturally to protect against the insulin response because of the fiber.
It’s Time to Get Your Stress-Busting Arsenal Together
The foods above are all ones that you can add to your cupboards, fridge, and freezer. The next time you feel stressed, think about the meals that you’ll make and the foods you’ll reach for.
You may think that you need the chocolate bar, but it’s not going to do you any good. Instead, you want to focus on foods that will replace nutrients that the cortisol is trying to get rid of. You need to add nutrients that will support the immune system and carry out repair work as well as prevention work.
Focus on a diet full of protein and fiber. You’ll be satisfied for longer and get the amino acids that release the serotonin rather than cortisol. Not only will you keep stress levels at a minimum, but you’ll also feel less depressed and anxious.
The great news is that you’ll also support your weight loss efforts and boost your overall health. Just think about all the extra nutrients you’ll get without adding the extra calories. Even adding some nuts and seeds to your diet isn’t going to cause the calorie intake to shoot up that much, and you’ll snack less throughout the day! It’s a win-win situation.
Why does January have to be the month in which we set resolutions? Sure, it`s the start of a new year, we`re giving ourselves a whole new start, and ready to make changes in the year to come. But for those of us located on this side of the world, it`s also winter. Dark, gray, cold, and limiting, we are not exactly setting ourselves up for success, especially to meet the ever-popular health and fitness goals. What if April was your new benchmark to look ahead and spark your motivation to achieve new and powerful things?
In honor of World Health Day today, April 7th, use this month as your new beginning. Take advantage of the longer days and higher temperatures for working up a sweat outside. Think of setting new goals, or tweaking the old ones, to encompass everything it means to be healthy. Being healthy is not just about being physically healthy, but also mentally, emotionally, and socially healthy. The focus for World Health Day this year is on Depression, and for good reason. The World Health Organization has recognized depression to be the leading cause of ill-health and disability worldwide. When setting health goals for yourself, do you put as much of an importance of your mental health as your physical health? The Canadian Mental Health Association determines mental health as “striking a balance in all aspects of your life; social, physical, spiritual, economic and mental “. Finding this balance is not easy and requires effort. You will not achieve this balance without working on it, which is why mental health goals are important. Here are some examples:
Practice patience
Clear your mind/practice meditation
Set aside time to focus on you
Look at areas in your life where you can eliminate stress
Share your feelings
When setting any kind of goals, work towards something challenging yet attainable. While you continue to grow into the healthier person you strive to be, congratulate yourself! Celebrate your successes! And remember to love, have faith in, forgive, and cherish your body and your mind.
We all know we should be eating more vegetables and fruit. But which ones give us the biggest nutritional punch?
Below is a list of the top ten vegetables and fruits that are packed with nutrients and health benefits. Remember, the idea is to eat a variety of colours in fruits and veggies. Read More→
I’ve always been interested in cooking. As a child, I remember watching the Galloping Gourmet with my mom after school. It was the drunk version – the host enjoyed QUITE a few glasses of wine and the show was very entertaining. Later the host became a health nut and the show became humourless. Read More→
We’ve all been there at some time in our lives: can’t get to sleep, can’t stay asleep and the next day we’re a mess. Physically and mentally. Imagine if that continued for weeks and months?
Why do sleep problems appear to hit women harder than men?
First of all, there’s our physiology. We’re the ones who go through pregnancy and menopause. Those are killers. If you’ve ever been 9 months pregnant, you know how difficult it is to get comfortable. As well there can be other factors – that you will be responsible for another human being – that can cause stress and have an impact on your sleep. Read More→
March is Nutrition Month and when I read this blog, it really resonated with me. Tovita Nutrition is the brain-child of Leah Silberman & Molly Rieger , who are registered dietitian nutritionists (RDNs) practicing in Manhattan. Both achieved undergraduate degrees in science and health. Thanks to both them for allowing us to re-post this interesting take on nutrition bars.
I’m going to give it to you straight: I believe that bars are really a last resort option. You’ve entirely run out of snacks, you’re stuck in a 4 hour meeting, airplane food grosses you out, or eating on the subway makes you feel awkward. See what I’m saying? We live in a world where real, whole, and natural foods are generally ubiquitous. If you have the opportunity to design your meals and snacks, why settle for often processed ingredients, loads of fat, or excess sugar?
…. But I also understand that the aforementioned situations really do happen. If you’ve ever been stuck in a meeting or taken a really long flight or have been caught in some “emergency” situation that prevents you from eating real food, bars can be the most convenient option. So I’m going to help you make the best decision you possibly can for the next time your boss holds you hostage in a meeting.
Your credit card will be automatically charged each month through Square.
Commitment & Cancellation
There is no long-term contract.
You may cancel your subscription by contacting us directly. Please allow 5 business days for processing prior to your next billing date to avoid additional charges.
As our class schedule is organized on a monthly basis, partial months will not be refunded or pro-rated.
Your subscription is for your individual enjoyment only. Please do your part to ensure appropriate use of our content.
Curtis Health Is Partnering With Kintec: Footwear + Orthotics
Kintec is offering all Curtis clients (including friends and family) expert shoe fitting to best suit your needs at a 15% discount on regular price footwear.
